Weekly Muscle Gain Exercise Routine for Ages 50+
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- Опубликовано: 20 ноя 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, takes you through a weekly exercise routine designed to help people over 50 to gain muscle mass!
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Thanks for watching! If you want to hear my best advice for over-50s who want to gain muscle and strength, you can get access to my exclusive “Ultimate Guide to Building Muscle & Strength Over Age 50” video bonus for FREE here: info.ht-physio.co.uk/video
How many kg for the each dumbbells is recommended I missed it
So as I'm getting to this video late not sure if thmy question will get answered. Watching many videos on the topic of protein as we age..and how its obsoved or not in older folks cases we actually need to take more for the desired effect!.. Or so I'm led to believe
Hoping you could tell me where to locate this type of Bed ,Brand name. Thanx.
Thanks Will
4:54 Box Squat
6:32 Roman Dead Lift
7:52 Dumb bell Row
10:27 Shoulder Press
11:29 Lateral Raise
12:53 Biceps Curl
14:21 Chest Press
15:54 Calf Raise
Thank you for taking the time to do this
Hello Could I do the Chest Press laying on the carpet?
@@deenolan6573Yes, that's called a floor press. It's not as good because you can't move your arms through as great a range. Some would even argue that you're actually missing the most effective part of the movement - elbows below your back, where your chest and triceps muscles would be at their most stretched.
Thanks ! For your summary ! God bless !What about hamstring curl on the machine if available.
I think I’m doing the Romanian deadlift wrong. I don’t feel it at all in my hamstrings but coming up like this hurts my low back. Any tips?
Goblet squat, Romanian dead lift, dumbbell row, shoulder press, lateral raise, bicep curl, chest press, calf raise.
Thanks!
Thank you, as well.
Thank you !
Thanks❤
Thank you! 😊
Here’s a summary of the video in 10 key bullet points:
1. Three workouts per week: For muscle gain over age 50, the suggested frequency is three sessions per week, with a day of rest between each workout.
2. Set and repetition guidelines: Each exercise consists of three sets with 8-15 repetitions per set, using a weight that is challenging but manageable within that rep range.
3. Rate of Perceived Exertion (RPE): Aim for each set to feel at least 7 out of 10 in difficulty, pushing up to 90% of your maximum effort to ensure progress.
4. Protein intake: To support muscle growth, consume 1.5-2 grams of protein per kilogram of body weight daily.
5. Box or goblet squat: A safer alternative to basic squats, this exercise targets the quads and glutes, maintaining muscle tension throughout.
6. Romanian deadlift: This exercise strengthens hamstrings, glutes, and the lower back while ensuring safety for those with limited ankle or knee mobility.
7. Dumbbell row: Builds back and arm muscles, focusing on isolating the muscle groups to avoid using unintended areas.
8. Dumbbell shoulder press and lateral raise: Both target the shoulders, with the lateral raise providing a more isolated, focused shoulder workout.
9. Bicep curls and chest press: The bicep twist isolates arm muscles, while the chest press develops pectorals and triceps.
10. Calf raises: Done with either two or one leg, this exercise improves calf strength, with an emphasis on maximizing muscle contraction.
Any cardio?
I kill time in between each set by standing on each leg for 30sec. 70yo female here just trying to get stronger. Thank you Will!
Same! Lost balance and strength due to knee injury. I also do it while standing in line.
Use it or lose it! =[]==[]=
PS - Just turned 75 : )
I am two years your junior. First time trying, sweat profusely 😅
Well done! Great idea, thanks❤
That's so smart!
30 seconds standing one leg!! Impressive... most impressive. I've been working on maintaining my ability to stand on one foot as I put my socks on one at a time. 😂 thank you so much for sharing your comment. Nancy
Your channel is very helpful and I’m really thankful I came across your RUclips channel.
(FYI, I have a notepad that I wrote/list the exercise/stretches/sets/summary etc while watching. This post I titled it - Muscle gain for 50 YO- 3 sets
1. Box squat/Goblet squat sitting on the bench(technics etc) 8x or more with weights
2. Romanian deadlift - 8x or more
3. Dumbbell row (lean to a chair or maybe use the bench/weight amount) -8x or more
4.Dumbbell shoulder press - sit on the bench -8x or more
5. Seated Lateral raised -above shoulder height -8x or more
6. Bicep curl - (side/twist)-8x or more
7. Dumbbell chest press -lying down on the bench/maybe on the floor -8x or more
8. Calf raise -use the step/one at a time or both calf -8x or more
Great summary!
Good summary
How often?
Why calf raises?
right 3x week.
Thx
Thank you so much! 🌺
I'm a Rheumatologist from the US. I'm so glad that I came across your videos. They proved to be helpful. Appreciate your clear instructions. Since they are simple and informative, I've been recommending to my friends and patients. Thank you, Will, for those thoughtful tutorials.
Thank you so much for sharing my work, I really appreciate it. It's great to hear you've found my videos so helpful, especially coming from another healthcare professional!
I am a fitness trainer . I love your videos. It’s very informative and helpful for beginners and seniors. I would like you to emphasise on engaging the core and teach them how to keep their back in a neutral position as much as they could.. and with Sumo squats explain a little more about the position of the feet/ knees. Thank you for all that you do . 🙏🏻🥰
"I would like you to emphasize" ?? You're a fitness trainer! Low education certificate. This isn't your RUclips channel. This guy is much more educated than your certificate. Let him do his thing and stop trying to be an expert. If that's what you're watching these videos for, start your own!!
I did some weight training in the 1960s and this is virtually the identical recommended programme. Still works after all that time.
This is exactly what I needed: a specific and well defined routine for building muscle. I’m an athletic 75-year-old, but I have low testosterone due to prior hormone therapy. This program feels exactly right in terms of duration and coverage and it’s not too complicated.
75! That’s awesome!!! Keep it up 💪🏽
It's great to hear that my video can provide exactly what you're after! I hope it proves beneficial for you 😃
Waiting your next report at 85.
Dude would love to hear more…
Im the same 68 and on hormone blockers because of prostate cancer.
I am Neuro Metabolic Psychiatrist from Pakistan 🇵🇰, 57 years of age , Excellent work with stylish precision and softness ❤
I’m 64, with total knee replacement and post cancer/chemo: deadlifts, squats, overhead press and bench press are making me stronger. My bench is back to 225lb.
I do 5 reps per set only, and go to failure.
Just thinking out loud- your channel is my online personal trainer complete with knowledge and tips.
Thank you, Will.
xxx
So pleased I'm able to help!
Thank you, Will. This is just what I needed now. After 4 years of health problems I'm finally strong enough to start building muscles again.
Great video. I just asked our local library to buy your book and they agreed. I am looking forward to reading it as soon as it comes in.
Thanks for all you are doing.
That's brilliant, your library sounds great! Thank you for supporting my book, I hope you find it valuable😃
Great idea, I’ll try mine too!
Wonderful video..since I was struggling with dumbbells at 70 .now, I enjoyed watching and will try
This is spot on, and is roughly what I’ve been doing over the past year. Tailoring my workout based on RUclips tips etc. So I’m pleased my workout is very similar to your suggestions.
All I would say to those over 50 is, don’t go too heavy too soon, watch those tendons!! I pulled my bicep tendon, and have been struggling with it for almost a year. Which is another reason why I subbed to this channel! 🤣😁
Thanks for sharing. Hope you get better each day
It's always good to have a second opinion to validate your efforts! I'm sorry to hear about your tendon injury - I hope my videos have proved helpful, thank you for subscribing!
This is basically BODY FOR LIFE REGIME. big in the 90's this changed my body shape or actually it revealed my real body shape. good on you for promoting this way of working out.
Some very good workouts for older people, I am 79 thank you for the videos👍
Very happy to provide!
Im a 55 yo woman and must start doing muscle training
I found your video very helpful, clear and the way you explained goes beyond . I just subscribed and from now on you are my personal trainer 😊
This is a nice exercise routine.Personally,I prefer exercise bands or cords for toning and building muscle.Resistance bands are safer for this 71 year old guy and give me a real effective workout.Resistance cords are portable,more storable,and less costly than a set of dumbells and barbells. Thanks Will for another well- done video!
Great tip to take your resistance cords travelling when you're on the go. I also have the following videos with resistance band exercises if these are of interest to you! ruclips.net/video/Z9-VEzx-8mA/видео.html ruclips.net/video/HzOJxLMbS6Y/видео.html
Thanks. This is a well-thought-out routine. I will post my results after 3 weeks of trying it out. I’m off on a 10-day vacation in Europe -Austria and Prague - so this will be done after that!
Good stuff. Been doing most of these for about 2 years and definitely have made me stronger. Will add a couple from here. I'm 78
Great work! Keep up your excellent efforts :)
Warning: I did that heel lift exercise one day, using a curb, while waiting for a bus. Afterward, I was in pain , as I recall, for a week or more. Somehow, the weight of my body could push my heel down further than the muscle liked. Perhaps the key point (way to prevent) is not to relax into the extension, but keep the muscle active. / Slight digression: I have been doing a similar exercise Will recommended in one of his videos which is: standing on a level surface and lifting heels---again to strengthen calf muscle. This gets boring. What I now do is scrunch my toes, as I go up, rock onto my heels when I go down, then extend the toes... pulling myself forward an inch or so. This exercises the whole leg, the calves---and especially my toes which suffer from serious, chronic poor circulation. Thank YOU, Will!
Did you miss your bus ?
Great video for over 60. I have only been doing this for 1 week and I feel the difference
That's fantastic to hear, I'm so pleased you've already noticed a difference! Keep up the great work :)
I find it incredible how much you give away for free, thanks! Looking forward to your online program!
It's my pleasure to share! I'm so pleased to hear you've found my work valuable :)
Will, With 2 thinning lunbar disks i had stopped doing weights. Thanks to your stretching exercises i have regained a great deal of mobility and reduced back pain. I was thinking of resuming weights and this episode was exactly what i needed. I got lucky the day i found you.
Thank you for your precise suggestions, lucid presentations and mostly for sharing your deep knowledge and research.
I'm sorry to hear that your discs have had a limiting effect - I'm really pleased my videos have helped to rebuild your mobility and to reduce your pain, I hope my video can offer further support to rebuild your strength. Wishing you all the best going forward in your journey!
We love this channel. We have a fairly mobile lifestyle and are not able to carry dumbbell weights with us. I would love it if you designed a workout using just resistance bands and body weight alone. Thanks for all the helpful advice
Hi there - I have the following videos which may be of help for this! ruclips.net/video/Z9-VEzx-8mA/видео.html
ruclips.net/video/HzOJxLMbS6Y/видео.html
ruclips.net/video/RVmIAW9_Yno/видео.html
ruclips.net/video/1GUvzBoxDXY/видео.html
ruclips.net/video/_beTbY5GfEM/видео.html
I appreciate the small things that we need to be careful about. I am 77 so very important
I do the Chest Press on the floor using a thick pillow, the good thing about that is, you have to get down and get up off the floor, something I surprisingly struggled with when I first started exercising.
Well done! Where do you place the pillow please?
@@deenolan6573 length wise like a bench
Thank you for giving us ideas for ppl over 50. I am 52 and use to exercise a lot but had a car accident in 2014 and two back surgeries in 2017. Now I have arthritis on my knees, hernia on my neck can’t exercise like I use to
Will, this video is even better than the earlier one with dumbbells.
I have been exercising with you for some time and I appreciate all that you share regarding senior fitness.
Thank you!
So pleased to hear you've been able to use my videos to exercise along with - keep up the great work!
Thank you!!!! Perimenopause has brought some interesting and frustrating changes to my body over the last couple years and you are really helping me to work with and honor this version of my body.
I am 63 and i must admit that all your advice and exercises are an absolute value add to help me for my ultra long distance running. The science and theories described with every explanation are absolutely precise and very user-friendly to follow, making it such perfect sense. Keep up the passion Will.
I'm so pleased to hear my videos have been able to support your ultra long distance running - I'll keep up my passion, so you can keep up yours!
thank you for your vlog, i am 50 and i made progress following you, you know after 50 we have some problems in joints or lower back, and your suggestions are pain free, thanks again
So pleased to hear my videos helped with your progress! Keep up the great work :)
My husband is going to start this routine. He is 61 years old and was having trouble trying to decide what kind of strength routine to do. Thanks Will!
I hope it proves helpful for him!
I am 65 and just trying get the confidence built to start taking care of my physical health. It’s always been intimidating to me - the whole perfect body gym scene. But, because of your excellent channel, I’m going to give it a go! Thank you.
I'm so pleased to hear my channel has been helpful for building your confidence, that's the most important step for getting yourself started!
Wonderful!!!! Thanks a lot! Your content is precious!
Very happy to help!
Amazing video, may God continue to bless you and protect you for this great knowledge , you are God sent to me. Thank you
Thank you so much for your kind words, I'm so pleased to hear you've found value in my work!
Absolutely brilliant. Have already shared. I'm 71 and I do rhe second 2 exercises in my fitness class. But great to know just how good they are for my bones
Thank you for sharing, I'm so pleased to hear you're already putting these to good use!
Can I say thank you for the work you are doing. (I am in your target group)
Thank you Will
I have stopped exercising at the moment because I am waiting to see a Neurosurgery consultant regarding my lower back pain
Back Pain..Check your Vitamin D Level.Have a Look at Grassroots Health-Nonprofit Informations about Vitamin D3...My Back Pain is gone with a 25 OH D Level of More than 50 ng/ml !
I prefer the everyday approach.
1 set to failure for each muscle group as an absolute minimum.
Which means, minimal time spent working out and maximum time spent living.
- the something than nothing approach.
Our ancestors never rested / had days off or were as sedentary as most of us are today - I see my approach, as a type of movement that they did everyday just to survive.
As for protein intake - something that I struggle with, esp the 1.5 per kg of.... ideal body weight, something that I believe was not mentioned?
Getting the 1g is easy, but not the 1.5g, some say 1.6 is the ideal and anything above that is... overkill for gaining muscle but would not necessary go to waste, so says Dr Donald Layman and co.
This stems from having done OMAD for several years and adjusting to 2 or 3 meals / intake per day is troublesome.
But I working on it.
If one is not hungry - why eat?
Cheers.
I’m 62. I hit the gym 4 days a week and do HIT ( like Mike Mentzer and Dorian Yates )…been packing on some great muscle. About 45 minutes per workout.
Very good set of exercises. Especially for someone with knee replacements, or over 50.
Dear Will, I have been watching your RUclips programmes and I just wanted to take a moment to express my heartfelt gratitude for the incredible content you share on RUclips.
your ability to explain the complex concepts in a clear and conscious manner is exceptional, making even the most challenging exercises accessible to viewers like myself.
I greatly appreciate how you take time to not only demonstrate the exercises but also provide detailed explanations including the names of the muscles being targeted which is very important.
I love the program you provided for stretching which you mentioned all the names of different Calf muscles and other muscles it was absolutely amazing!!! 😮 and very educational 😊❤️
Thank you so much for your kind words, I truly appreciate them! Some people think I speak too much but I think it's incredibly important to explain why I recommend the things I do so that individuals can make informed decisions about their health! So pleased to hear you've found my video educational. I'm wishing you all the very best 😃
Hello Sir, Show Me Exercises Which Can Reduce Thighs. I Am Above 50 Years. Thank You For Your Lovely Videos. Me From Hyderabad India. ❤🇮🇳🇬🇧
Great video, thanks! For future videos, could you please add time stamps or chapters at the various key points? It will make it so much easier to refer to these later during weekly sessions. Thank you in advance!
Just love, love, love your videos and 3-tip Friday emails . I bookmark them in an "Exercise" folder on my iPad which makes it easy for me to pick and choose what I want to do that day. I have also made a fitness tracker so I can monitor myself. Only question I have about this Weekly Muscle Gain Exercise Routine is I think the Dumbbell Rows should be done on both sides. Let me know if correct. Greetings from Montreal Canada 😄
Observations in gyms and confirmed by the people themselves is the fact that a vast majority does NOT train hard enough. Take into consideration your physical situation of course but strive for harder workouts, break sweat, feel your heartbeat.
Hello Will, Thank you very much for designing such a great full-body work-out session which I followed today on having thoroughly enjoyed it. Greetings from SOUTH INDIA. Thanks again, God bless you!
Thank you so much great video, i really needed this exercise to build my muscles ❤❤❤❤❤❤❤❤❤
Excellent !! Very systematic and implementable suggestions. My favourite channel for exercises. Thank you …
Thank you so much, it's my pleasure to be able to help!
This workout is simple and very practical ❤❤❤❤❤
Very good explanation on how to do the exercises. Thank you!😊
Very happy to help!
Thank you very much for this video. Would you make a similar video with resistance bands?
Thank you for your videos. I love this routine and I am doing it 3 times a week. You are awesome. Ms Hunt
Hi there! I'm so pleased to hear you're putting this to good use and that you've found it beneficial - keep up the great work!
So I've been doing most of these exercises this week ..a few a couldn't do because I did have the proper equipment but will be getting a bench for the chest press section..WOW its a tough workout but I did it and love it..I do need to go heavier with my weights as I got to 20 reps on most of my exercises..i've also started really looking into getting more protein into my body..thanks Will you are a blessing for us older folk..
🎉 I do a gym workout, I think recommending x2 per week and x2 sets per exercise is the first goal for a newbie. Once that is easy then increasing sets or number of exercises is good. Has to fit in with busy lives 🎉
Best video for me
Thank U so much
May God bless you
Great to hear it was what you were looking for!
Thank you for all your beneficial videos. Please provide information on user friendly adjustable dumbbells. Thank you once again
Wonderful bro. After long time I found an useful video on fitness for 50+
Great to hear it was useful!
Thankyou, very useful information. Just needed something like that to start
Wow!! Just what I was looking for!! Thank you so much!!
So pleased my video came at the right time for you!
Are these exercises in your updated book? If they are, I will pre-order today.
Greetings. Thanks so much for coaching on the routine. Great, simple, major muscle group exercises. One suggestion for calf raises. Mobile, plastic step could easily flip. Also wearing shoes gives more support and prevents sliding/slipping off edge of step. Though some ppl may like either socks or bare feet. Use a regular door step that would not risk moving/shifting. Or a lower platform like a 12"W×2"T wood board. Or something else. Just want to protect ppl from falling/balance accidents. Thanks again for great teaching.
Good teaching Mr. Will. I hope that somewhere on your videos are these particular exercise actually being done, it will probably take 30 minutes or so, or maybe you can do it with us. Monkey see monkey do kinda principle, I’m so looking fwd to that. However having said that your program truly is great. Keep up the good job sir
Lovely routine for monday wednesday friday. Llike a bit of weight traning. Not using as doorstops anymore 😊
I hope the routine proves beneficial!
I appreciate this specific guide to building muscle mass, Will!
Old school training I am 71 still working out 2 or 3 times a week full body workouts
Excellent video lesson Will, thanks so much ❤
Happy to help!
Thank you. I foot is very sore last few days and this routine will be great to do since many of the exercises are sitting down. I also was looking for a good weekly routine.
I love your video im 66 yrs ld by august, female…thank u for sharing im fr the philippines
Great list of exercises. I like that all of these are good for gym goer’s or home gym.
Is this regimen osteoporosis- friendly?
Thanks, Will
70 years old. Achieved at first powerlifting meet - BC Masters 4 record for under 105 kg (under 232 lb)
145 kg squat (320 lb)
112.5 kg bench (248 lb)
182.5 kg deadlift (402 lb)
If someone asked this already, I apologize. As a former American pro football player, I’ve been in pain a lot since those days. I’ve done every workout imaginable. Yours seems straightforward. Doesn’t seem like enough exercises ( just because I’ve been used to doing a lot more my whole life ) I’m ready for a change. Less is more right. I noticed you don’t have isolation exercise for the triceps. I know the bench & shoulder press work the triceps obviously. My question, if you had to add an isolated tricep exercise to this workout, what would it be? Barbell extensions ( or French extension, sitting or lying down ) or something else? Thanks in advance. I appreciate your program & input.
Love your videos. I was a pretty sedentary person most of my life and now I’m learning how dumb that was. Now that I’ve reached my 50’s and I’m recovering from a broken ankle muscle loss has become a real problem. I appreciate you sharing this routine but I don’t have access to weights or a gym atm. Can this be done with bands as well?
Go for it!!
This video is so great and it helps many of us. Thank you ❤
Very happy to help!
I did it for the first time today. Feeling better
Great video! Appreciate the guidance!
Glad it was helpful!
Some great tips for those new to working out if you're in your 60s or older. I dont think the 50s are your target viewer.
Great informative videos Will, thanks
Very happy to share!
Found your videos today and am really liking what I see.
Content is clear and presented well.
Looking forward to going through the library.
I am 58 and in shape but feeling the aging process more and more.
Currently dealing with a very sore Achilles tendon so hoping I find content in your channel to deal with that. Otherwise great stuff Will.
Ps. Ordered the book and looking forward to reading.
Hi there - I'm so pleased you've been enjoying my videos and thank you for purchasing my book, I hope you find it packed with valuable content! I have added your suggestion regarding your achilles tendon to my future video list as well - I'm wishing you all the very best!
Thanks for all the awesome videos. I wanted to ask about the recommendation for protein consumption. Someone told me i should consume 1.5 g protein per kilogram of lean body mass which is a little easier than per kg of body weight. Do you think this is enough to regain some lost myscle mass due to sarcopenia and also dieting?
Book ordered,exercises sorted,new training session planned for tuesday 👍
Thank you so much for ordering my book, I hope you find it most useful! I'm pleased to hear you've been putting these exercises into practice :)
Thanks very much for demonstrating those exercises. And tbh, I WOULDN'T have known most of them WITHOUT your thoughtfulness of explanations/step-by-step, so to speak ❤.
Suffering with degenerative spinal disease as well as deviated pelvic on both sides, would you say these exercises will help my spinal core 😮? Naturally, I don't want to damage them more than they already are, but I certainly need to do something to assist mobility problems.
Any suggestions, simply drop me a note.
Thank you once again. Great video.
0:28 Forget the asking your doctor nonsense, they are pretty useless. The second part, if it hurts, is all you need. GPs know little about lots. Listen to your body.
Great content, thanks. With the chest press, could it be done on the floor ?
Hey Will. Thank you for these videos. I’m 71 and have been concentrating on my body for a while now and your videos really help me understand what muscles to work and why. I couldn’t see where to sign up for your email though. Sorry if I’m a bit slow ha ha.
That has been the fundamental body building protocol for many decades
nice routine I am awaiting the arrival of your thriving over 50 book, carrage and import taxes into Portugal almost doubled the cost . A bit of a shock for 79yr pensioner like me .
Thank you for purchasing my book, I'm sorry the import taxes added such a cost! I hope you find it filled with useful and interesting information so you really get your worth from it!
Thank you Will, excellent video and very useful, as always. Only completely wrong title. Over 80's, and/or for the disabilities could be more suitable.
Great!! Would you do a video about home mini stepper for over 50 and please advise on what the benefits are. Thanks
Yes, I can do these 3 times per week! Thank you! ❤
54 f with herniated L5-S1 disc. I had been lifting for many years. Now I am scared to go back to the gym. My physio says it is okay to start light and slow. This sounds like a great place to get started again
Great exercises...so well explained ❤
Happy to help!
Can you talk sometime about extra protein! Especially when on a vegan diet!
Excellent presentation, thank you!!!
You're welcome!
Thank you for the great video, do you do all the 8 exercises every workout day?
Thank you for this edition
All of your input is welcomed🙏🏻
So pleased to hear my videos are appreciated!