I'm 68 (~138 lbs) and began heavy lifting after a poor bone scan result in November 2022 (osteopenia with a 6% loss from scan two years prior also at osteopenia stage). My powerlifter husband who has decades of experience serves as my trainer. I've had osteopenia since my 50s and have never been on HRT. The main exercises I do are box squats once a week working up to a last set of ~3 at max (~135 lbs), deadlifts once a week (alternating weeks of conventional and sumo) working up to a last set of 3 at max (~135 lbs), bench press twice a week (max ~75 lbs) and then other assorted exercises such as leg press, leg extension, leg curls, lat pulldowns, rear delts and so on. In November 2023 I had a self-pay bone scan, this one also giving me a TBS score. Findings were: Interval increase in lumbar BMD of 8.2%. Interval increase in total left hip BMD of 2.6%. TBS lumbar score was 1.440, well into normal territory. I'm a heavy lifting convert now, after decades of denying my husband's belief that lifting is the fountain of youth.
I have volunteered at powerlifting meets for years and it always impressed me that there were always 2 - 3 60 - 70 year old women competing. These ladies were squatting and deadlifting more than their body weight and their bench was maybe 1/2 their bodyweight so overall pretty amazing! Suffice to say I'm not at all surprised by this study! Oh and I'm 71 and still lifting :)
This is wonderful! I am a 66 year old female. I weigh 145 and compete in powerlifting. I have a grade 1-2 spondylothesis. I have had six knee surgeries with both acl's replaced and i had a shoulder ac joint resection. I hold some state, national and world records. For anyone my age watching this, PLEASE, find yourself a qualified highly experienced trainer and learn how to do these compound lifts. It is NOT the same as sitting at a machine at a commercial gym and mindlessly pumping out repetitions. These movements teach your body how to coordinate movements that mimic day to day real life. Deadlift: picking up your grandchild. Squat: picking up a large, heavy pot in your garden. Bench press: helping to push your car when your battery dies. 😂 The elevated quality of life real and undeniable. You got this!!!
I am really glad I stumbled upon this video. Use it or lose it. I am 57 and have been lifting since I was 11 years old. No matter what I have done I have always gone back to the weights. To heck with how much you weigh, how you feel and look is much more important. I have watched many friends my age that sit in chairs all day just degrade. Keep up the good work.
One year back, knees killing me, go see DR, osto is bad, get shots, replace soon. BS. Started x trainer 6 days week, then lifting, added leg - added lbs each week. Knees are almost back to normal. Pain largely gone. I am amazed.
@@redberries8039as long as you allow muscle groups to heal, eat lots of protein and are getting enough sleep, you can train up to 6 days a week. I’m assuming OP isn’t also going all out and training to failure so they are able to recover from their training easier.
@@redberries8039 to clarify - in that M-Sat I do at least 1 hr. cardio (I use cross-trainer - easier on knees) 1 session 4x4 for APOB, then strength afterwords, rotating through with min 2 days between, abs every 3 days. usually 1,45 to 2 hrs a=day. If I feel really down, I adjust.
I love this study and hearing more about weight training. My parents are healthy and in their 90s. They do Pilates and weight training each week. I’m in my 50s and due to an injury had gotten out of shape. I realized I couldn’t balance on 1 leg to put my pants on or open a jar and I thought, “I better do something or I’m not going to have good health for the next 40 some years.” I started a weight training program and not only did I gain strength and balance, but I also got rid of nagging knee and shoulder pain. I had to be very careful at first and just did body weight squats, for instance, to get my knees to handle weights. But, by listening to my body and progressing only as it felt good, I am well on my way to being as fit as I was 10 years ago. Thanks for the info on bone density, another good goal to have to help motivate me to stay on my fitness program! ❤
I’m 65 in march, cancer survivor, and have had a total knee replacement and an ankle fusion. I’m squatting, deadlifting, bench pressing and overhead pressing. My bench 225, ohp 145, squat is only 250, and deadlift is a work in progress… But I am progressing.
Thank you Peter and Belinda. After menopause, I noticed a tremendous loss of strength in a relatively short amount of time. It was Peter's podcasts that brought to my attention to the lack of resistance in muscle usage as we get older(for whatever reasons). I then embarked upon a journey of resistance training and good nutrition. I had recently been injured falling (no broken bones!) . It's my belief that my speedy recovery and absence of serious injury are due to the resistance training. Thank you Peter for the podcasts that enlightened me.
64 year old, 59 kgs. Done weights for most of my life. Reduced deadlift from 95kg to 90 because of sore back 8 months ago, but now increased squat to 65kg. Overhead press 40kg. Best left hand grip exercise - classical guitar playing, particularly bar work!
I started WLing at 61. DL heavy is the single most effective movement to decrease blood glucose levels, Olympic lifts are good seconds. A1C 5.6, 255lbs at 210 body weight, lost 5 inches on waist 38 lbs less and more muscle. This is amazing, share it with others.
As a type 1 diabetic I have also had significant health gains with compound lifts. It’s not a panacea but it has helped maintain my blood sugar and keep the covariance of peaks and valleys of my blood sugar to normal levels.
Peter, I do the same thing and it also warms my heart. I am a physical therapist and I see this impact greatly on my population. And was miffed by the lack of research in challenging patients enough to stimulate Bone improvements. This is awesome and I have shared it with my patients. I love the ending of your guys's discussion on all the other important impacts. Great episode
I'm 35 male with kephosis and fractures in my lower back. Dead lifting has strengthened my back to the point that I no longer feel pain from tiny bumps in a car ride.
Im turning 50 and I started going back to the gym, concentrating on my upper body, and my body feel strong, i used to play basketball for my workout but I always end up with sore joints and feel weaker after but with weightlifting my body is responding positively with more energy and my posture are better too
I have always been a weak guy with relatively small bones that are not suitable to practice karate or taekwondo. But it sounds like lifting weights can increase your bone density so I shall give it a try.
64 year female and lifting heavy for 38 years. saved my life 8 months ago when I was run down by a distracted van driver while training on my bicycle! Besides a TBI, whiplash, I only suffered a fractured radius ( now 2 titanium plates) and a few broken ribs. I was completely black and blue on my left side ( helmet dented) as the Van hit me! my SL8 broke in 2. if I hadn't lifted for more than half my life, I would have been dead ....DEXA scan last year showed high bone density except forearms and ribs!!!
When I did in person, Personal Training, I trained a bunch of senior citizens. The best outcome I had was in an older gentleman who is in his 70s. When he went to the doctor for his annual check up, he was 3/4 of an inch taller after working out with bee for a while.
I started the Onero program here in SF Bay area a couple of weeks ago. I always went to the gym, but never did deadlifts or squats. The program is tough at first, but already I feel stronger! ❤❤❤
I have a Deadlift session every 7 - 10 days. Weight is moderate, movement is a controlled up and down and going more for reps rather than increases in weight. This works perfect for me 😊
Consider RDL/SLDL, in conjunction with squats. It's a lower strain way to achieve the same or better benefits over conventional deadlift. (Which don't really load any one muscle group ideally).
Fantastic info!! Just 50 and recently started lifting weights again. Love how I feel adding this to my exercise routine and hope I can prevent much of what was mentioned in this interview 😊
Love this! 76y/o. Was a cyclist for many years too and now osteoporosis. Lifting heavy 3days/week since early 90’s. Yoga And walking. High quality protein/carni-keto diet since 2017. No matter how much or often I lift, Dexa doesn’t improve. 🤷🏼♀️.
For all Non clinician or biomechanical experts with years of experience in working with people 50+: Although there's a tremendous amount of TRUTH here and pathways to ageless physical success. Probably the most important thing Belinda said in this segment is that they completely screened out All symptomatic conditions prior to entering them into the study. That drastically changes the effect we'd see if everyone on You Tube here just started blatantly (even progressively) heavy loading. As Belinda mentions there's significant factors that need to be treated for this age group. All the power lifters here who are awesomely sharing their great results. Wonderful as that is you are an outlier. Point: Progressive overload is mandatory for excellent anti aging fitness results. Although MORE IMPORTANTLY individual biomechanical needs must be considered first and continuously as a priority. ❤
I used to have osteoporosis in my legs from sitting all day, everyday. If I ran 10m to catch the subway, my shins would ache for a month. Tried resolving it by jogging, a tiny bit at a time, which helped a little. But the moment I started doing squats and deadlifts it disappeared.
I go to the gym twice a week. I do a deaf lift 60 kgs, overhead lift 80 kgs,Chest bench left ft 24 kgs,Leg push press 245 kgs I jump from a small platform,30 jumps.40 bunny hop jumps, Lifting up on to a small platform and a weight in one hand, resistance band slowly moving it. I have a trainer and on November i should have completed a year. Im going for a Rems test in December to see if it has all be worthit. But I enjoy it .
I squat daily. and 3x a week its heavy squats maxed out. backpains and knee pains are gone. glucose dropped. try test your glucose before and after heavy squats, you will be surprised. works even better than ice bath to lower glucose.
Belinda, I would be curious if you guys included a single leg strength activity like weighted step UPS if you would see more improvements in femoral neck bone density.
I am 63 and have been lifting since high school. In my twenties I lived in the gym, 30, 40, 50's was sporadic but played sports and was a Dad. In my late 50's and now I lift 3-4 days a week. Add in skipping rope. Skipping rope is great for balance and fast twitch muscles.
I haven’t really listened to it, but just looking at it in the comments, I’m kind of discouraged because I started with a trainer around June of this year. I feel like we work very hard, but I’ve only recently begun doing deadlifts. I want to think that he is working me up to heavier weights in a safe away as possible. A painful hip problem went away after several weeks, even though that isn’t what I thought was going to happen. But I had a shoulder tear last year in June and it is definitely not healed so I cannot do very much with weights in my upper body. I feel like I’m missing out, but I’m reluctant to go to the next step of shoulder replacement, which is what the offer was from my health plan. I guess I just have to accept my limitations until the body grows ready to take on more.
Excelent, I think that Bulgarian 40 years again used lifting weights with elderly!!! But as piezoelectric properties of the bone are responsable for the signal that makes the bone to grow, experiences like the thickening of the skulls by Chinese fighters also show us that low weight high volumen with a lot of repetitions can also do the job.
Peter saying he is grinning when it’s a bare quirk of the mouth makes me grin. Weight lifting is an immensely important part of staying physically healthy. I also do some cardio and balance work. One thing I’ve had to start working on is flexibility. Strength doesn’t always promote flexibility and it’s important not to allow the body to stiffen or tighten too much
Honestly, I’m confused. 63 and “active” most of my life. Two back surgeries that helped a lot for the 10-12 years afterwards / then diagnosed with osteoporosis with T Scores -2.8/2.9 on spine and 15% compression fractures. Told to “STOP” my jogging, lifting, anything with compression. So I try to swim 3-5k per week and walk about 35K per week - is it suggested I get back in gym for some reasonable lifting? Where can I get advice? This video inspires me to hit the gym now! But should I?
Yes, within a professionally supervised program to start. A certified PT if your insurance and/or finances allow to get started. Just be sure you tell them “my goals and being average are irreconcilable!” Nothing against docs, PT, nurses, etc but they deal with people everyday who don’t follow through on lifestyle changes.
Yes. I am also 63 and been barbell lifting for a couple of years. You need a barbell coach. Someone who really knows what they are doing. Many PTs are not knowledgeable enough. There are a lot of benefits to strength training, but poor technique and poor load management can also easily lead to injuries. You will need to start very light. No shame there.
I’ve been moving from a bodybuilding routine to more of a powerlifting routine. Just wanted to be strong. My body has never felt better, and I’ve never had more fun in the gym. It’s just so great for you in every way. Almost no downsides, apart from injury! Lift safely folks!
I am a physician. Besides all the physical improvement in so many metrics, it would be important to consider adding another dimension to the study by measuring the psychological impact of physical training (depression scale). Depression is so common in elderly and physical ability and exercise is one of the most powerful, yet underrated antidepressant.
10,000 lb s? Is this a typo? Or are you just being facetious? We are all amazing. There's no need to yuck our yum or dull our sparkle! 😊 There's no reason to be alive if you can't do deadlift. , Jon Pall Sigmarsson - Icelandic strongman, powerlifter, bodybuilder
This is a decently designed study by it’s simply added to the stack of other studies in the same vein. The tragedy is the lack of Peter diving in on compound barbell strength training at all in his book Outlive. I hope he reassesses how valuable “stability training” really is for regular non-athletes as well as athletes. And the MONTHS of tiny progression before adding any real effective weight to stimulate safe effective strength training. Progressive overload done in an efficient manner with efficient programming is all these post-menopausal women need to improve that health and quality of life. Keep going
Attia said one of the saddest things is when people resign to the “last 10 years of their lives”. But to me, it is so striking how many people think adulthood, is simply watching/driving their children to their next activity and completely leaving running, lifting, jumping. I don’t expect a Ctossfit level commitment, but I do expect more than a 0️⃣ complete ignoring of their own physical fitness.
I am coaching my wife who hasn t had any athletic experience in her whole life...she is deadlifting her own body weight...using the NLP of Starting Strength method and programming
Interesting. I wonder what Stewart McGill would have to say about this interview. at 73. I’m glad I did not take Mr. McGill‘s advice . Icontinued with deadlifts and squats.
Great interview! I am 68, 114 Lbs. 5' - fairly fit because of my regular Yoga practice for years. I am now starting resistance training. Have a hip replacement due to a car accident many years ago, thus I am kind of precacious of doing dead lifts. Work glutes strongly and regularly, but I dream to go further, my bone density is normal. Any suggestions? Any routine I can follow safely?
I am 70, carnivore and lift heavy in great health. Taught myself lifting through Mark Rippetoes book Starting Strength (and never had a days injury). The focus is on squat, deadlift, bench press and military press . The secret is incremental increases. I go up 1 kg per lift/session until I hit what is am happy with. Nice app that sorts out warm up lifts etc.
I am 70. I have already had three compression fractures in my back. Scared to death to do any lifting, as much as I would like to try. Where, how, with who.. Do I start HRT now? Do I take an Osteoporosis medication? I don’t know what to do.. I’m frozen in place and scared to be crippled by this diagnoses.
Start with your doctor. Then interview some trainers. Start walking. More protein, calcium, Vit D3 K2 in your diet. Don't drink soda, terrible for your bones.
Dips- Parallel Bar or Bench. Pull-Ups - Deficit count too. Push Ups - Until you can do 20, There is no reason to bench press weights anyway. Inverted Rows - Lay on your back under the bar at arms length and pull your chest to the bar, keeping a straight back and heels on the floor. Like the opposite of a push-up. These are Great for strength, and wont load your spine at all. In fact, hanging from a pull-up bar (deadhang) will also help grip strength, shoulders, and back.
This is funny because a few months ago Peter had a quack chiropractor on that said you should stop deadlifting if you want to play with your grandchildren in your golden years…
Yeah, Peter is a dubious source of information. After you watch him for a little while you realize that he really doesn’t understand how physics interacts with biology. He’s just another food and exercise guru taking money from his longevity patient.
Not only that, Peter himself has said he goes back and forth on whether heavy lifting’s benefits outweigh (pun) the risks. I guess he is currently going through the forth part of the cycle. Pete knows though, that it is precisely by way of this going back and forth that he can churn out exactly double the amount of content on many such issues, and suckers like me eat it up with gusto to rival any post-deadlift prandial session.
I’m 60 and female and lift 6 days a week almost 2 years now and very post menopause and I can’t sustain a volume workout after deadlifting 135 my weight. I mean maybe one rep at 135 and that’s it…. But 5 sets of deadlifts 10 reps to 8 reps at my weight would just destroy me. I’m not doubting older women aren’t strong, but I’ve never seen a woman my age at my gym deadlift her weight w 5 or more sets at least 2 times a week plus squats and bench and shoulder press w the squat bar mixed w all the other volume of training u need for functioning. I can deadlift around 100 pounds and really feel it and do 8 reps @ 3 - 5 sets and do that twice a week. Am I that weak? I’m imagining that’s a heavy enough load for some adaptations… idk 🤷 I love lifting so I don’t just want strength training … I say do what I can and make sure it’s heavy but sustaininable or I won’t be consistent ❤ and risk injury
Deadlifts are very energy intensive and stress CNS disproportionately. Deload a lot and work up Romanian/Stiff Leg Deadlifts. They are better than standard deadlifts for practical strength. In conjunction with Squats, standing overhead press. (all of which can be performed on the same day, where standard deadlifts pretty much make you puke and want to go home).
@ thanks for the advice. I don’t feel like puking after deadlifts. That sounds concerning. I don’t go too crazy 🤪 and I make sure it’s hip hinge and push w my heels. Form always wins over weight. I do overhead press on push day and only the standard squat bar. I squat the same day as deadlifts and I also do a few sets of Rdls using the smith machine. De loading is probably a good idea but I always think that’s for competitors or really strong lifters…lol my idea of de load I’d an extra rest day or going down in weight. I may want to rethink deload weeks.
6 days is too many. You can’t recover that quickly especially if you are not eating enough lean proteins. Talk to the other woman and see if she will share her workout volume and diet with you. You might be surprised.
It’s not true that it isn’t complicated. It depends on the body. I did things like lunges and bodyweight squats on my own periodically. It didn’t seem like I was actually making progress. After I started working with a Personal Trainer I found that he had me get into positions of my new precision that I never would’ve understood I needed on my own. It’s made a great difference in some hip pain I had. But it’s still worth starting.
Dr. Beck and Dr. Attia, consider for future measurement of bone using the Echolight Radiofrequency Echographic Multi Spectrometry (R.E.M.S.). The technology doesn’t use radiation. It measures bone mineral density, bone quality and structure, (both trabecular and cortical bone) giving a more complete understanding of bone strength. The administration of the DXA is reported to have frequent technician errors. The R.E.M.S. technology results are more accurate. This device allows for more frequent testing because it doesn’t use radiation. Because R.E.M.S. technology provides a more detailed and sensitive analysis, it can pick up on minor variations in bone quality and density that DXA might miss. This is crucial for early detection of bone issues and for monitoring the effectiveness of treatments more closely. I am a fan of your work and a fan of the more accurate and safer technology.
I'm hoping that more locations will start offering REMS. For instance, in the US, there are about 33 locations. (RUclips won't let me post non-RUclips links in comments, but if you do a Google search for... echolight "find a rems center" ...the first result, with title "PATIENTS", should have a map.)
I’m 71 with fibromyalgia lots of fatigue and had bad break of femur 4 years ago from simply stepping on a pebble - leg never got back to where it was. Doc suggested TKR as “it all works together” had grade 4 knee but TKR never on my radar - it turned out to be a disaster just now 2.5 years later thinking it might eventually be ok. Also have a condition superior canal Dehiscence (basically hole in ear one ear required craniotomy) and not supposed to lift over 10 pounds. So yes old people can do it but more likely to have conditions that may make it more difficult. I bought a blood restriction cuff as weights were hard on my knee but now wondering if that is even doing the same thing as actual weight? It may build muscle but not bone? I do wall push ups but that’s not weight either…..humm….. After fall had DEXA it hadn’t changed in 7 years I’m convinced HRT is the reason. Still it wasn’t great -1.9 in 2 spots -2.5 in spine.
Exercise is something you do to your muscles with the weight, not what you do to the weight with your muscles. How well you perform each repetition is far more important than how much you lift or how many you perform
The aggressive pursuit of comfort and leisure is what's prematurely aging and killing people. Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile. Agile. Not fragile. For as long as possible.
I've trained since I was 17 and I'm 55. My partner won't do free weights as she is intimidated so she only does machines. I'd love to get her training some days with free weights but she is intimidated and feels like only people who know what they are doing, work out with free weights. Says, only huge guys use free weights. I can't get her out of this mindset and I want us both to age together in a healthy way.
Uh…yes and no. Heavy weightlifting with barbells as you age also can cause chronic shoulder joint, elbow joint, wrist joint, hip joint, and knee joint pain. Heavy weightlifting also contributes to degenerative disc disease as you age. So yes beneficial but only with the right exercises with the right form with manageable weights. And if you dont believe me just ask older lifetime powerlifters
You don’t have to go to hell my friend. God did something about that… repent of your sins, if your convicted, and follow His ways. The earth is Satan’s kingdom and the ugliness and evil is out there. That doesn’t mean that they were God’s plan. His plan is to provide for us a way out from it and this wretched world. Praise the Lord and Savior King Jesus. The strongest man there ever was. Amen. I hope this was received well. Lord Jesus strengthen you with His being. Amen.
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I'm 68 (~138 lbs) and began heavy lifting after a poor bone scan result in November 2022 (osteopenia with a 6% loss from scan two years prior also at osteopenia stage). My powerlifter husband who has decades of experience serves as my trainer. I've had osteopenia since my 50s and have never been on HRT. The main exercises I do are box squats once a week working up to a last set of ~3 at max (~135 lbs), deadlifts once a week (alternating weeks of conventional and sumo) working up to a last set of 3 at max (~135 lbs), bench press twice a week (max ~75 lbs) and then other assorted exercises such as leg press, leg extension, leg curls, lat pulldowns, rear delts and so on. In November 2023 I had a self-pay bone scan, this one also giving me a TBS score. Findings were: Interval increase in lumbar BMD of 8.2%. Interval increase in total left hip BMD of 2.6%. TBS lumbar score was 1.440, well into normal territory. I'm a heavy lifting convert now, after decades of denying my husband's belief that lifting is the fountain of youth.
Nice
Thank you for this. So inspiring.
This is so inspiring! Thank you for sharing so many details.
what's the lesson..listen to your husband
Great 👍
73 and have been lifting since I was 26. I too love looking at elderly people lifting heavy !
I have volunteered at powerlifting meets for years and it always impressed me that there were always 2 - 3 60 - 70 year old women competing. These ladies were squatting and deadlifting more than their body weight and their bench was maybe 1/2 their bodyweight so overall pretty amazing! Suffice to say I'm not at all surprised by this study!
Oh and I'm 71 and still lifting :)
I plan to be one of these women. Currently 54, but hope to be powerlifting at least into my 80s.
This is wonderful! I am a 66 year old female. I weigh 145 and compete in powerlifting. I have a grade 1-2 spondylothesis. I have had six knee surgeries with both acl's replaced and i had a shoulder ac joint resection. I hold some state, national and world records.
For anyone my age watching this, PLEASE, find yourself a qualified highly experienced trainer and learn how to do these compound lifts. It is NOT the same as sitting at a machine at a commercial gym and mindlessly pumping out repetitions. These movements teach your body how to coordinate movements that mimic day to day real life. Deadlift: picking up your grandchild. Squat: picking up a large, heavy pot in your garden. Bench press: helping to push your car when your battery dies. 😂
The elevated quality of life real and undeniable.
You got this!!!
I am really glad I stumbled upon this video. Use it or lose it. I am 57 and have been lifting since I was 11 years old. No matter what I have done I have always gone back to the weights. To heck with how much you weigh, how you feel and look is much more important. I have watched many friends my age that sit in chairs all day just degrade. Keep up the good work.
One year back, knees killing me, go see DR, osto is bad, get shots, replace soon. BS. Started x trainer 6 days week, then lifting, added leg - added lbs each week. Knees are almost back to normal. Pain largely gone. I am amazed.
6 days a week seems a lot if lifting heavy (I worry about overuse and not giving time for repair). What's your opinion/experience on that?
Same. Doctor said osto....didn't believe their BS ....started working out with focus on.leg strength....back to normal.
@@redberries8039as long as you allow muscle groups to heal, eat lots of protein and are getting enough sleep, you can train up to 6 days a week. I’m assuming OP isn’t also going all out and training to failure so they are able to recover from their training easier.
@@redberries8039 to clarify - in that M-Sat I do at least 1 hr. cardio (I use cross-trainer - easier on knees) 1 session 4x4 for APOB, then strength afterwords, rotating through with min 2 days between, abs every 3 days. usually 1,45 to 2 hrs a=day. If I feel really down, I adjust.
Paired this with a nutritionally dense diet rich in protein, calcium and Vit D3!!! Gold!
I love this study and hearing more about weight training. My parents are healthy and in their 90s. They do Pilates and weight training each week. I’m in my 50s and due to an injury had gotten out of shape. I realized I couldn’t balance on 1 leg to put my pants on or open a jar and I thought, “I better do something or I’m not going to have good health for the next 40 some years.” I started a weight training program and not only did I gain strength and balance, but I also got rid of nagging knee and shoulder pain. I had to be very careful at first and just did body weight squats, for instance, to get my knees to handle weights. But, by listening to my body and progressing only as it felt good, I am well on my way to being as fit as I was 10 years ago. Thanks for the info on bone density, another good goal to have to help motivate me to stay on my fitness program! ❤
I’m 65 in march, cancer survivor, and have had a total knee replacement and an ankle fusion.
I’m squatting, deadlifting, bench pressing and overhead pressing.
My bench 225, ohp 145, squat is only 250, and deadlift is a work in progress…
But I am progressing.
Squat is ONLY 250?
Do you squat on one leg? Ankle fusion would mitigate any kind of bending such as in a squat surely.
I love my kettlebells. I do at least 30 minutes a minimum 3 times per week. I’m 67 and on my last dexa scan I had added bone.
Love kettlebells too
Awesome stufff
Kettlebells are more functional than barbell lifting mainly giblet squats and Turkish get up. But noting bears barbells for increasing raw strength
He's talking about "heavy" lifting
Man think how much better you’d be if you did something harder and more effective like a barbell squat
Thank you Peter and Belinda. After menopause, I noticed a tremendous loss of strength in a relatively short amount of time. It was Peter's podcasts that brought to my attention to the lack of resistance in muscle usage as we get older(for whatever reasons). I then embarked upon a journey of resistance training and good nutrition. I had recently been injured falling (no broken bones!) . It's my belief that my speedy recovery and absence of serious injury are due to the resistance training. Thank you Peter for the podcasts that enlightened me.
71 Still competing in powerlifting competitions, strong as ever.
I am 58 and started lifting heavy about 6 years ago. Best decision health-wise I ever made.
64 year old, 59 kgs. Done weights for most of my life. Reduced deadlift from 95kg to 90 because of sore back 8 months ago, but now increased squat to 65kg. Overhead press 40kg. Best left hand grip exercise - classical guitar playing, particularly bar work!
I started WLing at 61. DL heavy is the single most effective movement to decrease blood glucose levels, Olympic lifts are good seconds. A1C 5.6, 255lbs at 210 body weight, lost 5 inches on waist 38 lbs less and more muscle. This is amazing, share it with others.
As a type 1 diabetic I have also had significant health gains with compound lifts. It’s not a panacea but it has helped maintain my blood sugar and keep the covariance of peaks and valleys of my blood sugar to normal levels.
Peter, I do the same thing and it also warms my heart. I am a physical therapist and I see this impact greatly on my population. And was miffed by the lack of research in challenging patients enough to stimulate Bone improvements. This is awesome and I have shared it with my patients. I love the ending of your guys's discussion on all the other important impacts. Great episode
I'm 35 male with kephosis and fractures in my lower back. Dead lifting has strengthened my back to the point that I no longer feel pain from tiny bumps in a car ride.
Im turning 50 and I started going back to the gym, concentrating on my upper body, and my body feel strong, i used to play basketball for my workout but I always end up with sore joints and feel weaker after but with weightlifting my body is responding positively with more energy and my posture are better too
I have always been a weak guy with relatively small bones that are not suitable to practice karate or taekwondo. But it sounds like lifting weights can increase your bone density so I shall give it a try.
It will do that and so much more
64 year female and lifting heavy for 38 years. saved my life 8 months ago when I was run down by a distracted van driver while training on my bicycle! Besides a TBI, whiplash, I only suffered a fractured radius ( now 2 titanium plates) and a few broken ribs. I was completely black and blue on my left side ( helmet dented) as the Van hit me! my SL8 broke in 2. if I hadn't lifted for more than half my life, I would have been dead ....DEXA scan last year showed high bone density except forearms and ribs!!!
Starting Strength is a great resource for getting started on this journey for any age
When I did in person, Personal Training, I trained a bunch of senior citizens. The best outcome I had was in an older gentleman who is in his 70s. When he went to the doctor for his annual check up, he was 3/4 of an inch taller after working out with bee for a while.
Instead of the spinal discs supporting the back, exercise gets the torso muscles to support the back.
Huge respect to yu both fr highlighting the importance of lifting to increase bone density as we age very interesting talk thank yu both 👍👏👏
I started the Onero program here in SF Bay area a couple of weeks ago. I always went to the gym, but never did deadlifts or squats. The program is tough at first, but already I feel stronger! ❤❤❤
I have a Deadlift session every 7 - 10 days. Weight is moderate, movement is a controlled up and down and going more for reps rather than increases in weight. This works perfect for me 😊
Consider RDL/SLDL, in conjunction with squats. It's a lower strain way to achieve the same or better benefits over conventional deadlift. (Which don't really load any one muscle group ideally).
@Triple_J.1 im not interested in bodybuilding , cardiovascular conditioning and overall optimum health, strength and well-being ...
RDL/SLDL : what are they, plz?
@oolala53 standard Deadlift for me...
Fantastic info!! Just 50 and recently started lifting weights again. Love how I feel adding this to my exercise routine and hope I can prevent much of what was mentioned in this interview 😊
Love this! 76y/o. Was a cyclist for many years too and now osteoporosis. Lifting heavy 3days/week since early 90’s. Yoga
And walking. High quality protein/carni-keto diet since 2017. No matter how much or often I lift, Dexa doesn’t improve. 🤷🏼♀️.
Have you tried increasing carbs or carb cycling? And are you tracking your lifts and doing compound movements?
Have u considered doing sprint intervals training and dropping steady state cardio? Assuming not already doing this.
@@fonpol4925 I don’t think Peter would recommend getting rid of steady state Cardiio. I’m pretty sure he considers that the foundation for VO2 Max.
For all Non clinician or biomechanical experts with years of experience in working with people 50+:
Although there's a tremendous amount of TRUTH here and pathways to ageless physical success.
Probably the most important thing Belinda said in this segment is that they completely screened out
All symptomatic conditions prior to entering them into the study.
That drastically changes the effect we'd see if everyone on You Tube here just started blatantly (even progressively) heavy loading.
As Belinda mentions there's significant factors that need to be treated for this age group.
All the power lifters here who are awesomely sharing their great results. Wonderful as that is you are an outlier.
Point:
Progressive overload is mandatory for excellent anti aging fitness results.
Although MORE IMPORTANTLY individual biomechanical needs must be considered first and continuously as a priority. ❤
I used to have osteoporosis in my legs from sitting all day, everyday. If I ran 10m to catch the subway, my shins would ache for a month. Tried resolving it by jogging, a tiny bit at a time, which helped a little. But the moment I started doing squats and deadlifts it disappeared.
I’m 65 and still lift 5 days a week. And run. I’ve never had a Dexa my 92 year old dad lifts but not heavy
is ur pic from 1994 about?
I go to the gym twice a week. I do a deaf lift 60 kgs, overhead lift 80 kgs,Chest bench left ft 24 kgs,Leg push press 245 kgs I jump from a small platform,30 jumps.40 bunny hop jumps, Lifting up on to a small platform and a weight in one hand, resistance band slowly moving it. I have a trainer and on November i should have completed a year. Im going for a Rems test in December to see if it has all be worthit. But I enjoy it .
Great interview. Well done both.
I squat daily. and 3x a week its heavy squats maxed out. backpains and knee pains are gone. glucose dropped. try test your glucose before and after heavy squats, you will be surprised. works even better than ice bath to lower glucose.
I have type 1, so I’ll try squatting more often. Thanks
Belinda, I would be curious if you guys included a single leg strength activity like weighted step UPS if you would see more improvements in femoral neck bone density.
I am 63 and have been lifting since high school. In my twenties I lived in the gym, 30, 40, 50's was sporadic but played sports and was a Dad. In my late 50's and now I lift 3-4 days a week. Add in skipping rope. Skipping rope is great for balance and fast twitch muscles.
I haven’t really listened to it, but just looking at it in the comments, I’m kind of discouraged because I started with a trainer around June of this year. I feel like we work very hard, but I’ve only recently begun doing deadlifts. I want to think that he is working me up to heavier weights in a safe away as possible. A painful hip problem went away after several weeks, even though that isn’t what I thought was going to happen. But I had a shoulder tear last year in June and it is definitely not healed so I cannot do very much with weights in my upper body. I feel like I’m missing out, but I’m reluctant to go to the next step of shoulder replacement, which is what the offer was from my health plan. I guess I just have to accept my limitations until the body grows ready to take on more.
Excellent and thanks for sharing. Remember many gymnast are injured......from the gym this morning
Excelent, I think that Bulgarian 40 years again used lifting weights with elderly!!! But as piezoelectric properties of the bone are responsable for the signal that makes the bone to grow, experiences like the thickening of the skulls by Chinese fighters also show us that low weight high volumen with a lot of repetitions can also do the job.
Excellent information, right in the first 3 minutes.
Peter saying he is grinning when it’s a bare quirk of the mouth makes me grin.
Weight lifting is an immensely important part of staying physically healthy. I also do some cardio and balance work. One thing I’ve had to start working on is flexibility. Strength doesn’t always promote flexibility and it’s important not to allow the body to stiffen or tighten too much
Honestly, I’m confused. 63 and “active” most of my life. Two back surgeries that helped a lot for the 10-12 years afterwards / then diagnosed with osteoporosis with T Scores -2.8/2.9 on spine and 15% compression fractures. Told to “STOP” my jogging, lifting, anything with compression. So I try to swim 3-5k per week and walk about 35K per week - is it suggested I get back in gym for some reasonable lifting? Where can I get advice? This video inspires me to hit the gym now! But should I?
Yes
Yes, within a professionally supervised program to start. A certified PT if your insurance and/or finances allow to get started. Just be sure you tell them “my goals and being average are irreconcilable!”
Nothing against docs, PT, nurses, etc but they deal with people everyday who don’t follow through on lifestyle changes.
Yes. I am also 63 and been barbell lifting for a couple of years. You need a barbell coach. Someone who really knows what they are doing. Many PTs are not knowledgeable enough. There are a lot of benefits to strength training, but poor technique and poor load management can also easily lead to injuries. You will need to start very light. No shame there.
100% yes. But starting out at an appropriate weight is tricky to figure out on your own.
Yes, do it. Now.
I’ve been moving from a bodybuilding routine to more of a powerlifting routine. Just wanted to be strong. My body has never felt better, and I’ve never had more fun in the gym. It’s just so great for you in every way. Almost no downsides, apart from injury! Lift safely folks!
Apart from injury is a pretty big deal, especially as you age. It can take a lot longer to recover.
@ just dont get injured simple
Awesome chat, thank you very much both 👍
I am a physician. Besides all the physical improvement in so many metrics, it would be important to consider adding another dimension to the study by measuring the psychological impact of physical training (depression scale). Depression is so common in elderly and physical ability and exercise is one of the most powerful, yet underrated antidepressant.
I started weightlifting when I was 7 and now I'm 98 and I can squat 10,000 pounds. It's really important that everyone knows how amazing I am.
10,000 lb s? Is this a typo? Or are you just being facetious? We are all amazing. There's no need to yuck our yum or dull our sparkle! 😊
There's no reason to be alive if you can't do deadlift. , Jon Pall Sigmarsson -
Icelandic strongman, powerlifter, bodybuilder
😂
Strong Women, Strong Bones by Dr. Miriam E. Nelson.
This is a decently designed study by it’s simply added to the stack of other studies in the same vein. The tragedy is the lack of Peter diving in on compound barbell strength training at all in his book Outlive. I hope he reassesses how valuable “stability training” really is for regular non-athletes as well as athletes. And the MONTHS of tiny progression before adding any real effective weight to stimulate safe effective strength training. Progressive overload done in an efficient manner with efficient programming is all these post-menopausal women need to improve that health and quality of life. Keep going
Music to my ears
Attia said one of the saddest things is when people resign to the “last 10 years of their lives”. But to me, it is so striking how many people think adulthood, is simply watching/driving their children to their next activity and completely leaving running, lifting, jumping. I don’t expect a Ctossfit level commitment, but I do expect more than a 0️⃣ complete ignoring of their own physical fitness.
I am coaching my wife who hasn t had any athletic experience in her whole life...she is deadlifting her own body weight...using the NLP of Starting Strength method and programming
She just validated Starting Strength
Strength is your ability to interact with your physical environment!
@@danm8412until your environment changes.
I showed osteopenia at age 40 on scan and i started to lift weights 20 years ago. I grew one full inch .
Light weight baby!!! Yeah Buddy !!!
72 year male I’ve been weight training since high school. No bone density problems. And upper 600 range in testosterone 😊
I'm almost,75 I do dead lifting copetivly,but I follow my own experiences
I am 5’6” 115 lbs and lifted 150 lbs today.
72 and starting my 57 year lifting weights. Haven't lost a millimeter in height since I was 15.
Interesting. I wonder what Stewart McGill would have to say about this interview. at 73. I’m glad I did not take Mr. McGill‘s advice . Icontinued with deadlifts and squats.
Great interview! I am 68, 114 Lbs. 5' - fairly fit because of my regular Yoga practice for years. I am now starting resistance training. Have a hip replacement due to a car accident many years ago, thus I am kind of precacious of doing dead lifts. Work glutes strongly and regularly, but I dream to go further, my bone density is normal. Any suggestions? Any routine I can follow safely?
You can use dumbbells or kettlebells instead of barbells. Alternatively, use a trap bar to deadlift.
also seated deadlifts are good
I am 70, carnivore and lift heavy in great health. Taught myself lifting through Mark Rippetoes book Starting Strength (and never had a days injury). The focus is on squat, deadlift, bench press and military press . The secret is incremental increases. I go up 1 kg per lift/session until I hit what is am happy with. Nice app that sorts out warm up lifts etc.
I am 70. I have already had three compression fractures in my back. Scared to death to do any lifting, as much as I would like to try. Where, how, with who.. Do I start HRT now? Do I take an Osteoporosis medication? I don’t know what to do.. I’m frozen in place and scared to be crippled by this diagnoses.
Start with your doctor. Then interview some trainers. Start walking. More protein, calcium, Vit D3 K2 in your diet. Don't drink soda, terrible for your bones.
Dips- Parallel Bar or Bench.
Pull-Ups - Deficit count too.
Push Ups - Until you can do 20, There is no reason to bench press weights anyway.
Inverted Rows - Lay on your back under the bar at arms length and pull your chest to the bar, keeping a straight back and heels on the floor. Like the opposite of a push-up.
These are Great for strength, and wont load your spine at all. In fact, hanging from a pull-up bar (deadhang) will also help grip strength, shoulders, and back.
20:24 that never crossed my mind that’s real!
This is funny because a few months ago Peter had a quack chiropractor on that said you should stop deadlifting if you want to play with your grandchildren in your golden years…
I also saw that podcast and stopped following Peter after hearing him agree with that clown.
As a strength coach the past 30+ year's for folks 15-90+ year's old the second I heard chiropractor I....... Nevermind... Sigh
Yeah, Peter is a dubious source of information. After you watch him for a little while you realize that he really doesn’t understand how physics interacts with biology. He’s just another food and exercise guru taking money from his longevity patient.
@@danfox8819Peter is an accomplished medical doctor, surgeon.
Not only that, Peter himself has said he goes back and forth on whether heavy lifting’s benefits outweigh (pun) the risks. I guess he is currently going through the forth part of the cycle. Pete knows though, that it is precisely by way of this going back and forth that he can churn out exactly double the amount of content on many such issues, and suckers like me eat it up with gusto to rival any post-deadlift prandial session.
I’m 60 and female and lift 6 days a week almost 2 years now and very post menopause and I can’t sustain a volume workout after deadlifting 135 my weight. I mean maybe one rep at 135 and that’s it…. But 5 sets of deadlifts 10 reps to 8 reps at my weight would just destroy me. I’m not doubting older women aren’t strong, but I’ve never seen a woman my age at my gym deadlift her weight w 5 or more sets at least 2 times a week plus squats and bench and shoulder press w the squat bar mixed w all the other volume of training u need for functioning. I can deadlift around 100 pounds and really feel it and do 8 reps @ 3 - 5 sets and do that twice a week. Am I that weak? I’m imagining that’s a heavy enough load for some adaptations… idk 🤷 I love lifting so I don’t just want strength training … I say do what I can and make sure it’s heavy but sustaininable or I won’t be consistent ❤ and risk injury
Deadlifts are very energy intensive and stress CNS disproportionately.
Deload a lot and work up Romanian/Stiff Leg Deadlifts. They are better than standard deadlifts for practical strength. In conjunction with Squats, standing overhead press. (all of which can be performed on the same day, where standard deadlifts pretty much make you puke and want to go home).
@ thanks for the advice. I don’t feel like puking after deadlifts. That sounds concerning. I don’t go too crazy 🤪 and I make sure it’s hip hinge and push w my heels. Form always wins over weight. I do overhead press on push day and only the standard squat bar. I squat the same day as deadlifts and I also do a few sets of Rdls using the smith machine. De loading is probably a good idea but I always think that’s for competitors or really strong lifters…lol my idea of de load I’d an extra rest day or going down in weight. I may want to rethink deload weeks.
6 days is too many. You can’t recover that quickly especially if you are not eating enough lean proteins. Talk to the other woman and see if she will share her workout volume and diet with you. You might be surprised.
Were the participants on HRT? Was it a disqualifying factor?
Then should we deadlift and squat according to your different guests?
Weight lifting is one of the best things men and women of ages can do for their overall health - and it isnt complicated
It’s not true that it isn’t complicated. It depends on the body. I did things like lunges and bodyweight squats on my own periodically. It didn’t seem like I was actually making progress. After I started working with a Personal Trainer I found that he had me get into positions of my new precision that I never would’ve understood I needed on my own. It’s made a great difference in some hip pain I had. But it’s still worth starting.
Dr. Beck and Dr. Attia, consider for future measurement of bone using the Echolight Radiofrequency Echographic Multi Spectrometry (R.E.M.S.). The technology doesn’t use radiation. It measures bone mineral density, bone quality and structure, (both trabecular and cortical bone) giving a more complete understanding of bone strength. The administration of the DXA is reported to have frequent technician errors. The R.E.M.S. technology results are more accurate. This device allows for more frequent testing because it doesn’t use radiation. Because R.E.M.S. technology provides a more detailed and sensitive analysis, it can pick up on minor variations in bone quality and density that DXA might miss. This is crucial for early detection of bone issues and for monitoring the effectiveness of treatments more closely. I am a fan of your work and a fan of the more accurate and safer technology.
I'm hoping that more locations will start offering REMS. For instance, in the US, there are about 33 locations. (RUclips won't let me post non-RUclips links in comments, but if you do a Google search for...
echolight "find a rems center"
...the first result, with title "PATIENTS", should have a map.)
Totally agree. Completely better scores on REMS and have been exercising for 45 years
What about results for those on Estrogen Blockers after cancer surgery?
Right. Lots of us out here. And I am being told that my brisk-walking program does not count as weight-bearing exercise! So here I am. What to do?
Imagine the data if we scanned everyone for a free VO2, dexscan, heart stress test at age 20 and every 10 years after
I get it, always have, lifting weight improves bone health, but was this just 17 mins repeating that? I thought I was going to learn something new
I watched an episode on this very channel only yesterday explaining how heavy lifting is a one way street to snap city. I dunno what to believe now.
On this channel? What do you mean by snap city?
Can I ask what data base do you use to work out what percentile you are in for basic lifts like deadlift, squat & bench press?
Get it Beck!
How do end up lifting your bodyweight? Fahve pounds a workout
Consistency and progressive overload. If you do this kind of stuff for years at a time, you can get there.
Whatever happened to reading this book, 1997:
Strong Women Stay Young
By Miriam Nelson
??
Amazing
Love it
Is a pistol squat considered to be heavy weightlifting?
Ben Patrick “knees over toes guy” has the best advice on this.
The best advice on what? Heavy lifting?
I’m 71 with fibromyalgia lots of fatigue and had bad break of femur 4 years ago from simply stepping on a pebble - leg never got back to where it was. Doc suggested TKR as “it all works together” had grade 4 knee but TKR never on my radar - it turned out to be a disaster just now 2.5 years later thinking it might eventually be ok. Also have a condition superior canal Dehiscence (basically hole in ear one ear required craniotomy) and not supposed to lift over 10 pounds. So yes old people can do it but more likely to have conditions that may make it more difficult. I bought a blood restriction cuff as weights were hard on my knee but now wondering if that is even doing the same thing as actual weight? It may build muscle but not bone? I do wall push ups but that’s not weight either…..humm…..
After fall had DEXA it hadn’t changed in 7 years I’m convinced HRT is the reason. Still it wasn’t great -1.9 in 2 spots -2.5 in spine.
I wonder how much I will deadlift when I’m 90
Exercise is something you do to your muscles with the weight, not what you do to the weight with your muscles.
How well you perform each repetition is far more important than how much you lift or how many you perform
"Strong people are harder to kill and general more useful", Mark Rippitoe
I like lifting weights too, but my joints don't 😅
The aggressive pursuit of comfort and leisure is what's prematurely aging and killing people.
Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile.
Agile. Not fragile. For as long as possible.
Whats considered heavy?
Something that causes you to reach muscular failure within 6-20 reps or so.
I've trained since I was 17 and I'm 55. My partner won't do free weights as she is intimidated so she only does machines. I'd love to get her training some days with free weights but she is intimidated and feels like only people who know what they are doing, work out with free weights. Says, only huge guys use free weights. I can't get her out of this mindset and I want us both to age together in a healthy way.
All around , natural means ie food and movement, hands down Trump vitamins, supplements or anything synthetic
I like that autocorrect capitalized trump. AI still has work to do. 😂
My bone t score is 2.5
Videos of elderly ppl lifting weights is also something I can not not look at.
Why?
Friend herniated disc from deadlift going in for surgery soon . $24k out of pocket to do a micro discectomy. be warned.
I outlived.. outlive! Lol
Frank Zane said this to Arnold in the 60 and 70s. Just saying
want thick bones? lift heavy weights
Define heavy. Even moderate weight feels heavier the more reps you do.
85% or more of your one rep max
Uh…yes and no. Heavy weightlifting with barbells as you age also can cause chronic shoulder joint, elbow joint, wrist joint, hip joint, and knee joint pain. Heavy weightlifting also contributes to degenerative disc disease as you age. So yes beneficial but only with the right exercises with the right form with manageable weights. And if you dont believe me just ask older lifetime powerlifters
You don’t have to go to hell my friend. God did something about that… repent of your sins, if your convicted, and follow His ways. The earth is Satan’s kingdom and the ugliness and evil is out there. That doesn’t mean that they were God’s plan. His plan is to provide for us a way out from it and this wretched world. Praise the Lord and Savior King Jesus. The strongest man there ever was. Amen. I hope this was received well. Lord Jesus strengthen you with His being. Amen.
Not DEXA..outdated. REMS please
Frown more for bone health!