At age 67, after decades off on/off intense weight training and cardio, I broke my neck and back, smashing 8 vertebrae, and four ribs, in a spectacular fall. Almost 15 months of intense pain when I used my arms, when I finally could use my arms. Even hanging up a coat was torture. But I never stopped moving, forcing myself to walk up and down my hall for several minutes every waking hour. Then Covid hit. I bought a bench, powerblocks, bands, kettlebells and started working in strength training slowly, going easy, and improving, improving, improving. At almost 74 now, I can deadlift my weight, walk up and down the hall with a combo of weights or kettlebells, row for hours, and finally lift my arms over my head again to do a proper shoulder press. There is nothing that diet, determination and fear of a slow death can’t make you do, if you really want it.
2021-2023 at age 52 I trained hard and did VO2 work at St Marys college in the SF Bay Area with professor Marks for a 3 week bucket list Alps cycling trip. I came back and was diagnosed with throat cancer. I was off the bike 9 months. I went in to do my vO2 again after recovering ( cancer free as of Apr 2024). My numbers weren't as bad as I thought they would be but I lost 20 lbs of muscle in that year. Now I'm starting over again to rebuild at age 54
Well, good news for you is - if you wanna regain the muscle you lost, it will take you less than half the time you needed to build that muscle the first time. I'm guessing the same goes for things like VO2 max as well. Just make sure to start slow when you're coming back to weight training after a break like this, and make sure to warmup and do some mobility work before each session.
I’m 63, (was an) avid runner, 30 miles a week, weight training and calisthenics ( push ups, pull ups crunches air squats etc) Tore my left calf two years ago. I’ve never been the same. Rest and therapy along with a lot of traveling caused a rapid decline. I got back into the gym 6 months ago and TRT Program. Just started seeing some great results and injured my right shoulder 4 weeks ago. waiting for MRI and my recent decline is very concerning. This is a very frustrating time of life, aging, injuries trying to stay fit.
That’s impressive man. Wish you the best on your recovery. I’m about half your age and follow a similar regimen. Maybe incorporate some lower impact exercise? Swimming or biking maybe. Just a thought
The fact that nobody talks about the book You Are Stronger Than You Think from Cryptic Lore is wild. It’s packed with insights on testosterone and building confidence
I get that it's important. What would be more helpful would be the HOW. How do you come back after being sick for weeks? How do you come back from injuries? How do you manage tendon and ligament pain and inflammation. At this point I don't need any more convincing on why this is important, I need some concrete help on HOW to do it. More of the same is just anxiety inducing at this point.
I disagree that you have to work insanely hard to 'maintain' muscle after a certain age. Not being genetically privileged but doing resistance training CONSISTENTLY since age 62, I've visibly put on muscle ( on a light frame ), using high reps and light/body weight sets only. Light weights avoid risk of injury, but done to failure (or near) are effective. Replace cycling with zone 2 walking, again takes out the risk of injury, gave up football taking out another injury risk. It's not difficult, consistency is the key.
I also go lower weights after years of tendon injuries and because I'm older but do more reps and slow movements. it's fine. I agree consistency is the thing. The C word is underrated - motivation is over rated.
Every week I buy more of whatever is the lowest percentage of my portfolio and try to keep everything around 10%. Please what could be my safest buys with 200 grand to outperform the market in 2025?
Follow the S&P 500 by investing in ETFs like VOO, SPY, and SCHD. Dollar-cost averaging into these ETFs will likely outperform most investors in this bull run.
Such uncertainties are the reasons I don’t base my judgement on a ''heresay'' , 2020 had me holding trash stocks, but thankfully revamp my portfolio through the aid of a pro before seeing significant gains. To date, I've scaled up nearly 320% ROI. it's been 4 years and counting. I and my advisor are working on a 7 figure ballpark goal and we're not far.
I just checked out Eleanor Kate Fenn website, and I’m even more impressed! The range of financial strategies and resources she offers is amazing. I can see why so many people trust her with their investments-looking forward to working together!
First, I really appreciate what you do. I know it is good, I know i have to do it. However, we need a talk about how: How not to hurt ourseleves starting at 45 for example, how to deal with inflammation, how and what to train if I have time for 3 trainings a week 45-60 min (realistic situation, I have no time to go on 2 hour rucking sessions few times a week).
Myofascial release and kinesiology therapy is good for inflammation and build up of knots. I work with a wonderful trainer for over 15 years and he has trained me on FORM, FORM, FORM…so very important when doing any exercise. Always take your time to build up your base. I find that it pays off in dividends when you put the work in. You have to go slow and be patient in a year you will be so surprised by how consistency is paying off. Don’t think too far ahead just get started and make it a life style. 3-4 days a week an hour each time of strength training. Find a program that you like and join a gym for the equipment etc. It’s very important when we are older to be patient and work with someone or look up information on the internet to find a good workout routine that fits your goals. I hope this helps. I want everyone to be able to be strong and reap the benefits of aging in a strong, healthy body. Nutrition is also very important. Women especially don’t eat enough protein. I worked with a nutritionist that I found online and did her 4 month course. So happy I did because that was the missing piece for me. Good luck, Renée
The struggle is real. I'm a 63 y/o lifter and have been doing it for 25 years. I got COVID a few weeks ago and had to take 10 days off. It took me a good 2 weeks to get back to where I was. Had I attempted to immediately go back to the volume I was lifting, I wouldn't have been able to move for 3 days.
I'm 75 , crashed @ the end of February & fractured my femur, titanium rod .The bone healed in 5 weeks but 3 months of no real activity.I was usually on the bike 8-10 hrs a week and 5-6 hrs a week in the gym. The amount of muscle atrophy was incredible been back on the bike 6 months now but still have a long way to go. I'm finding having patience is the toughest thing for me, you can't rush it ,I am having a love hate relationship with pain.😂 Gym, stretching, massage all help, just listen to your body 🤔
I have had chronic fatigue from mitochondrial dysfunction for 2 decades. Starting at age 35. I figured out early on that maintaining my muscles mass was going to be hard. I would force my self to walk 20 minutes once a week. Which would cause me to get bed ridden for 36 hours. At age 50 my total lean muscle mass was down to 122lbs which really worried me. So I researched what else I could do. I decided on single rep once or twice a week at max weight. And a single jump before bed. Get my body completely off the ground and slam my feet down. My lean mass is now above 132lbs a year later. Would these single max effort exercises be good for someone in their 80’s?
Are there any studies about the greater influence of a certain type of load on longevity? for example, I have the opportunity to study 3 days a week, how should I distribute classes: zone 2, zone 5, gym, or maybe zone 5 and gym 2 times, etc.
Yeah, we're talking about older folks. The follow up question is, why do older folks struggle to regain? If we can answer this, then we can use techniques and medicines to help them.
Yes, it is easier, even as you age, I mean sure maybe not as easy as when you were younger, but easier still compared to the time it took to build that muscle the first time. For people of advanced age, rhey need to pay attention to stuff like starting slow after getting back into lifting after a break, do warmups and mobility work for the joints before lifting, and picking exercises/lifts that provide a better stimulus for the target muscle/muscle group. If all these are maintained, I don't see why it would be hard for an aging individual to gain muscle. I mean the process might be slower than that of younger folks, but you'll still be building muscle and getting stronger.
To what extent does taking steroid hormones whilst bed resting lessen the muscle wasting? If an older gentleman is on TRT, and stays on TRT whilst in the hospital, will he lose that much mass in a week?
I would think that the older individual on TRT and on bed rest would indeed lose the same amount of muscle mass. Consider a young man in his peak years of natural testosterone production, who sustains a fracture and is in a cast- the limb will still atrophy markedly maybe not the best analogy but that’s how I think about it
Yeeeesh, I don’t like that sentence “the inevitability of decline”… The challenge for many, including me, is the accumulation of issues resulting from a lifetime of active living and planned training. What holds me back now is arthritic pain, bunions, poor sleep patterns. I am fortunate to have friends in their 70’s that are role models for me, they set the bar quite high.
What are you talking about? Where in this video did he even suggest that 90 year olds should be running 9 minute miles? How on earth did you take this away from the video? The video is about staying as fit and strong as you can for as long as long as you can, because fitness and muscle mass takes a steep dive after 70.
The oldest persons on earth didnt even know what training is. Its all about luck genetics and diet. Exercise can make you feel better and healthy but wont increase life span
At age 67, after decades off on/off intense weight training and cardio, I broke my neck and back, smashing 8 vertebrae, and four ribs, in a spectacular fall. Almost 15 months of intense pain when I used my arms, when I finally could use my arms. Even hanging up a coat was torture. But I never stopped moving, forcing myself to walk up and down my hall for several minutes every waking hour. Then Covid hit. I bought a bench, powerblocks, bands, kettlebells and started working in strength training slowly, going easy, and improving, improving, improving. At almost 74 now, I can deadlift my weight, walk up and down the hall with a combo of weights or kettlebells, row for hours, and finally lift my arms over my head again to do a proper shoulder press. There is nothing that diet, determination and fear of a slow death can’t make you do, if you really want it.
Amazing story! Very inspiring! Kudos to you!
Amazing! Thank you for this motivation
2021-2023 at age 52 I trained hard and did VO2 work at St Marys college in the SF Bay Area with professor Marks for a 3 week bucket list Alps cycling trip. I came back and was diagnosed with throat cancer. I was off the bike 9 months. I went in to do my vO2 again after recovering ( cancer free as of Apr 2024). My numbers weren't as bad as I thought they would be but I lost 20 lbs of muscle in that year. Now I'm starting over again to rebuild at age 54
Well, good news for you is - if you wanna regain the muscle you lost, it will take you less than half the time you needed to build that muscle the first time. I'm guessing the same goes for things like VO2 max as well. Just make sure to start slow when you're coming back to weight training after a break like this, and make sure to warmup and do some mobility work before each session.
Im glad to hear you are back, starting again. May you have many more miles ahead of you.
Sending strength 💪 and positive vibes ✨️
I wish you all the best - it's a hard road rebuilding.
What do you think contributed to your throat cancer?
I’m 63, (was an) avid runner, 30 miles a week, weight training and calisthenics ( push ups, pull ups crunches air squats etc) Tore my left calf two years ago. I’ve never been the same. Rest and therapy along with a lot of traveling caused a rapid decline. I got back into the gym 6 months ago and TRT Program. Just started seeing some great results and injured my right shoulder 4 weeks ago. waiting for MRI and my recent decline is very concerning. This is a very frustrating time of life, aging, injuries trying to stay fit.
Sorry to hear that. Try going slower, lighter, more methodical with your training. Listen to your body to avoid injury.
And, the most important part of working out for older people is the warmup.
my husband had five years of shoulder injuries and he's good now. don't give up hope.
That’s impressive man. Wish you the best on your recovery. I’m about half your age and follow a similar regimen. Maybe incorporate some lower impact exercise? Swimming or biking maybe. Just a thought
The fact that nobody talks about the book You Are Stronger Than You Think from Cryptic Lore is wild. It’s packed with insights on testosterone and building confidence
I get that it's important. What would be more helpful would be the HOW. How do you come back after being sick for weeks? How do you come back from injuries? How do you manage tendon and ligament pain and inflammation. At this point I don't need any more convincing on why this is important, I need some concrete help on HOW to do it. More of the same is just anxiety inducing at this point.
That is exactly the information what I was hoping to hear more about.
I disagree that you have to work insanely hard to 'maintain' muscle after a certain age. Not being genetically privileged but doing resistance training CONSISTENTLY since age 62, I've visibly put on muscle ( on a light frame ), using high reps and light/body weight sets only. Light weights avoid risk of injury, but done to failure (or near) are effective. Replace cycling with zone 2 walking, again takes out the risk of injury, gave up football taking out another injury risk. It's not difficult, consistency is the key.
I also go lower weights after years of tendon injuries and because I'm older but do more reps and slow movements. it's fine. I agree consistency is the thing. The C word is underrated - motivation is over rated.
What muscle? Whats your ffmi?
Every week I buy more of whatever is the lowest percentage of my portfolio and try to keep everything around 10%. Please what could be my safest buys with 200 grand to outperform the market in 2025?
Follow the S&P 500 by investing in ETFs like VOO, SPY, and SCHD. Dollar-cost averaging into these ETFs will likely outperform most investors in this bull run.
Such uncertainties are the reasons I don’t base my judgement on a ''heresay'' , 2020 had me holding trash stocks, but thankfully revamp my portfolio through the aid of a pro before seeing significant gains. To date, I've scaled up nearly 320% ROI. it's been 4 years and counting. I and my advisor are working on a 7 figure ballpark goal and we're not far.
Your advisor must be really good. How I can get in touch? My portfolio's decline is a concern, and I could use some guidance.
I've stuck with ‘’Eleanor Kate Fenn” and her performance has been consistently impressive. She’s quite known in her field, look her up.
I just checked out Eleanor Kate Fenn website, and I’m even more impressed! The range of financial strategies and resources she offers is amazing. I can see why so many people trust her with their investments-looking forward to working together!
First, I really appreciate what you do. I know it is good, I know i have to do it. However, we need a talk about how: How not to hurt ourseleves starting at 45 for example, how to deal with inflammation, how and what to train if I have time for 3 trainings a week 45-60 min (realistic situation, I have no time to go on 2 hour rucking sessions few times a week).
Myofascial release and kinesiology therapy is good for inflammation and build up of knots.
I work with a wonderful trainer for over 15 years and he has trained me on FORM, FORM, FORM…so very important when doing any exercise. Always take your time to build up your base. I find that it pays off in dividends when you put the work in. You have to go slow and be patient in a year you will be so surprised by how consistency is paying off. Don’t think too far ahead just get started and make it a life style. 3-4 days a week an hour each time of strength training.
Find a program that you like and join a gym for the equipment etc. It’s very important when we are older to be patient and work with someone or look up information on the internet to find a good workout routine that fits your goals. I hope this helps. I want everyone to be able to be strong and reap the benefits of aging in a strong, healthy body. Nutrition is also very important. Women especially don’t eat enough protein.
I worked with a nutritionist that I found online and did her 4 month course. So happy I did because that was the missing piece for me. Good luck, Renée
Wonderful to see Alex get the sort of exposure he deserves. He's the best.
Quite a motivating outlook😢
The struggle is real. I'm a 63 y/o lifter and have been doing it for 25 years. I got COVID a few weeks ago and had to take 10 days off. It took me a good 2 weeks to get back to where I was. Had I attempted to immediately go back to the volume I was lifting, I wouldn't have been able to move for 3 days.
A good two weeks ? Not that bad...
Hey, you're still going after it. Good on ya
It all hits us differently. I didn't skip a workout in the six times I have had Covid.
You got covid in 2024? Sounds like a vaccinated thing 😔
2 weeks is nothing. Some people take months after being bedridden for a period of time
I'm 75 , crashed @ the end of February & fractured my femur, titanium rod .The bone healed in 5 weeks but 3 months of no real activity.I was usually on the bike 8-10 hrs a week and 5-6 hrs a week in the gym. The amount of muscle atrophy was incredible been back on the bike 6 months now but still have a long way to go. I'm finding having patience is the toughest thing for me, you can't rush it ,I am having a love hate relationship with pain.😂 Gym, stretching, massage all help, just listen to your body 🤔
I have had chronic fatigue from mitochondrial dysfunction for 2 decades. Starting at age 35. I figured out early on that maintaining my muscles mass was going to be hard. I would force my self to walk 20 minutes once a week. Which would cause me to get bed ridden for 36 hours.
At age 50 my total lean muscle mass was down to 122lbs which really worried me. So I researched what else I could do. I decided on single rep once or twice a week at max weight.
And a single jump before bed. Get my body completely off the ground and slam my feet down. My lean mass is now above 132lbs a year later.
Would these single max effort exercises be good for someone in their 80’s?
Link to the bedrest study please, can’t find this Loek van Loon
🤙allways great info
I hope the American standard changes in health/health care and I hope it starts soon
I try my best to avoid the American health care system via nutrition and exercise
Every hospital I've been apart of (3) has the nurses routinely getting people out of bed and moving if at all possible.
Insightful ❤
Are there any studies about the greater influence of a certain type of load on longevity? for example, I have the opportunity to study 3 days a week, how should I distribute classes: zone 2, zone 5, gym, or maybe zone 5 and gym 2 times, etc.
Zone 5 once a week, zone 2 the rest of the time
I'm 46 and Peri menopause woman my VO2 is 40. It is good?
It is. It's above average.
But isn't it easier to regain that lost muscle mass than it was to gain it in the first place ?
Not after a certain age.
Yeah, we're talking about older folks. The follow up question is, why do older folks struggle to regain? If we can answer this, then we can use techniques and medicines to help them.
Yes, it is easier, even as you age, I mean sure maybe not as easy as when you were younger, but easier still compared to the time it took to build that muscle the first time. For people of advanced age, rhey need to pay attention to stuff like starting slow after getting back into lifting after a break, do warmups and mobility work for the joints before lifting, and picking exercises/lifts that provide a better stimulus for the target muscle/muscle group. If all these are maintained, I don't see why it would be hard for an aging individual to gain muscle. I mean the process might be slower than that of younger folks, but you'll still be building muscle and getting stronger.
Yes muscle memory. Everything you need is already there in place
How much of a role does genetics play in all of this, regarding the rate of loss?
Too hard to parse out at this stage.
To what extent does taking steroid hormones whilst bed resting lessen the muscle wasting? If an older gentleman is on TRT, and stays on TRT whilst in the hospital, will he lose that much mass in a week?
I would think that the older individual on TRT and on bed rest would indeed lose the same amount of muscle mass. Consider a young man in his peak years of natural testosterone production, who sustains a fracture and is in a cast- the limb will still atrophy markedly
maybe not the best analogy but that’s how I think about it
Yeeeesh, I don’t like that sentence “the inevitability of decline”… The challenge for many, including me, is the accumulation of issues resulting from a lifetime of active living and planned training. What holds me back now is arthritic pain, bunions, poor sleep patterns. I am fortunate to have friends in their 70’s that are role models for me, they set the bar quite high.
Keep going Peter💀
Wheres the full length?
It’s in the description copied for you cheers!
@ 🙏🙏 shoulda checked that that was lazy on my part. Thank you!
I wonder if you sparked protein synthesis all day everyday when your bed ridden and nailed that down if you'd hold on to more muscle
It seems logical to me.
Yes. According to Dr Donald Layman, it would
They lost 2.6 kg of muscle after a week of bedrest? Not a chance
Get it back
Soon as I get out of PAWs from ritalin...im becoming a body builder...God gives me strength while I wait
PAWs is a myth created by the recovery community. Zero science behind it.
You do get it back quicker according to studies cited by Dr Mike from RPS.
Peter, be realistic, virtually no 90 year olds are running nine minute miles. That would be at least 5 or more standard deviations off the norm.
What are you talking about? Where in this video did he even suggest that 90 year olds should be running 9 minute miles? How on earth did you take this away from the video?
The video is about staying as fit and strong as you can for as long as long as you can, because fitness and muscle mass takes a steep dive after 70.
Right, he’s just illustrating his point through an example. Learn or get caught up in tangents
@@benconnor4848 im going to use that " caught up in tangents " its good
my mother is 90 she can't run, but she walks very fast!!!
@@Markhypnosis10:57
Nosferatu is knowledgeable
💀
These shorts, without context, aren’t helpful. I learned nothing.
These are two goobie nerds that over analyze simple truths
The oldest persons on earth didnt even know what training is. Its all about luck genetics and diet. Exercise can make you feel better and healthy but wont increase life span
Younger men discussing something that’s inevitable. They know what can’t be cured maybe even bit scared.