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
I can’t tell you how it makes my heart sing to see a young man like you bothering to specialise in helping people over 50. All my over-50 friends who have contributed to society for 30, 40 or 50 years tell me they now either feel invisible in society or an inconvenience when it comes to dealing with professionals and I point them all in your direction. Will also be buying your book. Kudos to you.
Thank you so much for your lovely comment, it's truly a privilege that I get to do the work I do. I saw so many people who felt disheartened and demoralised when I was working, prior to opening my clinic and I wanted to be focus my practice on supporting those who are so often overlooked. Thank you so much for recommending my work, it really means a lot to me - I'm wishing you all the very best😃
One of the worst things I hear being said to older people is 'it's time to slow down and take it easy'. This is really BAD advice! It's so important to stay fit and active as we age. Of course you need to be sensible so as to avoid injury but other than that keep moving. I'm 68 (female) and have been doing weight training for many years. I've noticed I can't bulk up like I used to but I remain very strong. I see so many older women who are so debilitated by their lack of muscle tone and general weakness. So don't listen to anyone who tells you 'to slow down'. Be strong!
I am 70 years old and physical fitness addict...cycling, swimming and light weight training and never heard the muscle/neural pathway/actual strength connection defined so clearly. Thank you.
Curious-why light weight training? I am 69 year old female and I try to lift heavy. By heavy I mean I use at least 15lb-20lb weights for curls. at least 45lb weight for overhead press. 125lbs for squats. I try and lift at least 4 times a week. Do lots of hiking on the Appalachian trail each week.
@@CCB249 Very good and my respect. I curl with 17 lbs each arm. I can do 30 repetitions and probably 35 to failure, 3 sets. I don't squat with nearly the weight you do. I generally do low weight goblet squats with weight to the chest...with 20 lbs dumbell. I am cautious to prevent tendon and ligament injuries and work on form and range of motion aka functionality. You likely have stronger hiking legs than me. Probably no question as I should do more hiking and walking which is so good for us. I am top 5% on the bike for men my age...can hit 30 mph in still air for example and same in the pool for speed....can do a minute for the 100 yd freestyle. We are all limited genetically of course as we age including V02 max. I will tell you there are true outliers out there that I experience both on the bike and in the pool. On the bike, I come from a competitive cycling background, I have a 76 y.o. friend that can ride 22mph in his own air for 30 miles. I know 80 y.o's with high V02 max who can keep up with many 40 year olds. Take me for example, I can drop most college kids who are untrained on the bike. I in fact dropoed a college swimmer who was a friend on the bike that could dust me in the pool....go right by him at 25 mph. Part of riding a bike fast is technique as well. No question I could train him on the bike to be faster than me but would take months. Congrats on your great fitness. You and I don't really have a choice. We do it because we love it and who we are. God Bless.
About a month ago I made a comment on the video titled Fix These Joints For Better Walking, in which I stated my surprise I had little to no dorsiflextion and was waiting to see my regular physician. I did that Friday. My dorsiflextion had improved because I had worked everyday on my ankles from the day I made that comment. Thank-you Will, for the help you give so many of us a we age. I have a long history of problematic inflammation, lost the use of my right arm back for about a week in the 90s, about 6 years ago I had so much in my right knee, it dislocated my kneecap! Anyway my doctor said it looks like I have developed foot drop/peroneal neuropathy in my right foot. I'm having more testing to make sure that its not something else. He said to keep exercising that foot and ankle. I've only recently found your channel, so I'm combing through those earlier videos looking for more exercises. I wish I lived "across the pond" (as they say) so I could make regular appointments. For anyone reading this comment, listen to Will, he can help! 👵😁
Thank you so much for your comment and for sharing your experience, I am thrilled to hear you've noticed such a wonderful improvement following your consistent efforts. Well done on dedicating time to helpful daily habits, it's always encouraging to see them pay off! I'm just grateful I have RUclips to help me reach those who I cannot see in person. I'm wishing you all the very best and keep up your fantastic efforts 😃
I'm 71 and yes you can increase muscle mass after 50. I work out with weights 3 times a week and I've been doing that for 55 years. As for strength - the limitation on strength or rather how much weight I can lift or curl is primarily my joints, not my muscle. I cannot curl the same amount as I used to because my elbows hurt. I try to make up for that be increasing reps, slowing down each rep and combining multiple motions, e.g. curling a dumbell and then continuing to press it over my head in one slow motion.
I am in my 70s and I have been exercising five times a week since my first son was born all those decades ago. My exercise routine is a mixture of strength training with weights, pilates, walking and dancing and I have maintained most of my muscle mass throughout the years. I have strong quads and glutes muscles and pilates keeps my core strong. I recently lost 1 1/2 stones after intermittent fasting and lost some of my glutes muscles which in turn resulted in knee pain in one knee for the first time in my life. This resulted in curtailing my walking activities for a while. Once I understood the link between knee pain and loss of glute muscles, I was determined to restore my glute muscles with mainly strength/weights exercises, and still gaining muscles, and guess what I have regained most of my glute muscles and still gaining muscles and have been walking again lately for up to 50 minutes at a time without pain. I have never bought into the notion that aging has to be synonymous with weakness and this knowledge fuelled my resolve to prevent this for as long as I can, as I learnt from my research a long time ago that loss of muscle tone contributes to weakness in older life. I have never danced to anybody else's tunes about what you can and cannot do as you get older. Don't get me wrong I adopt a sensible approach to my body by listening to when my body says no, and pick up again when it says yes. I could go on. I have subscribed to your channel and frequently watched your videos and follow the exercise. Most recently, I have been watching your exercise videos for people who have osteoporosis as I have decided to increase my bone density throug weight bearing exercises as well as other activites and lifestyle changes/adaptations. I am usually a private person, but I felt compelled to share my experiences in the hope that these might inspire someone else,
Thank you for your kind feedback, it's always lovely to hear! And I'm so glad my video was able to provide a welcome boost of motivation - keep up the great work ☺
I'm 72, four years ago I lost 18 kilos (all I needed to lose), but unfortunately that included muscle mass. A year ago I went carnivore where I deliberately increased my protein intake. Six months ago I started resistant training in earnest, mostly push-ups. When I started, I could only do 5 push-ups at a time but now I can do 70 and I can see the difference in my arms and chest. I don't weigh myself frequently, but did a few weeks ago and was surprised to find that I had gained 4.5 kilos. Surprised because my belt hole had not changed and the reason for that was because I had regained muscle mass. So I know it is possible for a senior to gain muscle mass because I've done it and I can also tell that I am stronger as well and currently weigh what I did over 50 years ago, 77 kilos plus or minus a few (I don't obsess about that).
well done, you don't have to go carnivore to build muscle, or take whey or pea protein , but it can help. I'm Mediterranean diet, so chicken, fish, nuts, lentils and beans and some cheese/yogurt. Even broccoli has protein, I do take creatine though very safe , 59 and in 6 months lost weight , built muscle and strength. Given that beef mince ( ground ) for those in 70 plus range is a very efficient way to get protein , especially if poorly or inefficient digestive system . However If you look after your diet , do strength , cardio you can still eat a wide choice of diet and achieve your goals . Just start of slow on your journey. The main factor is consistency , and building stuff into your day. Eg squats awaiting for jug/kettle to boil , calf raises in supermarket line, use stairs in mall . Some presses on kitchen bench . Yes I go to gym but I could get 80% of benefits just being smart , active and efficient , Consistency and mindfulness - as easy to forget each day , even not remember a healthy snack like a carrot when feeling peckish ( your brain says chips )
This video is so timely and appreciated. I'm 64 years old. I was ill and inactive for most of 2023. Then, I returned to my desk job in December. Short walks were my only exercise. I finally retired at the end of May 2024 and was shocked at how much muscle mass I had lost. I didn't think I would recover my former strength. I went to see my primary care doctor and asked for a referral. I'm seeing a physical therapist (USA) today to address weakness. I am so relieved that I can talk to him about working to regain strength. Thank you for giving me hope and motivation.
I'm so pleased my video came at the right time for you, to provide a welcome boost of motivation! I'm wishing you all the best with your physical therapist and well done on taking the steps to rebuild your strength 😃
This advice is phenomenal to me. My own physician told me (age 66) that building strength - or muscle for that matter - will never happen. It was depressing to be honest. Thanks to you, Will, nothing is going to hold me back from getting back to better strength! Thank you! Going to purchase your book right now!
Absolutely! Motivation and consistency are the most important things, and every little helps! Thank you for purchasing my book, I hope you find it packed with interesting and helpful information. I'm wishing you all the best in your strength building journey☺
Wow sorry to hear you got such terrible advice from your physician! I can definitely attest it is possible to build strength and even muscle growth if you work at it. Certainly a lot harder than when I was younger but don’t give up on that.
This is so encouraging! And also as a side note, explains how a champion wood cutter who looked like a bean pole could beat all the others with bulging muscles.
Wow…I am so encouraged‼️ I didn’t know that muscle mass and strength were not one and the same. I was body-building in the 70s and 80s and then life happened and I abandoned that. I’ve maintained a lot of strength for my age and female gender comparatively but I haven’t optimized it. Now I know I still can. Thank you will‼️
Thank you kind sir. Mid 70’s here, striving to stay alive physically and be a helpful person. Several of your videos have been very positive and helpful for me, and most likely many many others. 💝
So pleased to hear you found my video helpful - and thank you for ordering my book, I hope you find it packed with lots of useful and interesting information!
So pleased to hear my video provided a welcome boost of motivation! I have lots of videos on my channel for resistance training which may be of help too 😃
Thanks so much Will, I never understood this until now. I'm recovering from bilateral below knee skin grafts due to necrotizing fasciatis, lost loads of muscle tissue and had to learn to walk again after 5 weeks in ICU. You have motivated me to get back to those exercises. Very grateful for your videos and I'm going to order your book.
My goodness, you've really been through it! I'm sorry to hear about the difficult time you've had, but it's fantastic to hear how motivated you're feeling now. I hope my videos can be helpful in this next stage of your recovery journey. Thank you for ordering my book also, I hope you find it packed with interesting and useful information. I'm wishing you all the best 😃
Very interesting video and illuminating. You explained the "missing link" in a clear and concise way. You are super professional, with real knowledge of the issues and challenges we face. Thank you very much Will.
Yet again a very informative vid, I've taken note of a lot your talks and put them into practice with satisfying results thank you... keep up the good work... 👍
Greetings Will. I'm a new guy to your channel here. Im a 66 year old guy . Who recently got back in the gym . I have a few obstacles like OSA and some shoulder pains in the shoulders but I work through them . I've watched many videos on shoulder fixing type rehab exercises with resistance bands and very light dumbbells and such . I recently saw your video with that small band shoulder exercise? And started to add that into my daily routines. So in about a month? I will let you ya know the progress of that in addition to my weight training at the gym. This video was particularly a good one for me as I would like to get some but not overwhelming muscle mass or size but in addition to the muscle building I want overall good strength and balance . Both I feel are super important. I don't want to falling in 5 or 10 years from now . I'd rather have some muscle and good cardio along with strength and balance . Anyway thanks for your great videos . I will continue to watch your videos and gain more brain muscle to work with the physical muscle.
I am an over 60’s powerlifter competing at international level. I found this very informative and encouraging, thank you. Keep doing what you are doing.
This is so true! At 72, I do free weight videos daily, 3 and 5#. My nephew says my arms are cut. 😊 I started this program in ernest summer of 2019. I do have batwings but not too bad. I don't wear sleeveless clothes. 💪 👍
Good for you Barbara! You inspire me I'll be 60 on Wednesday and I have a walking routine that my kids say is hiking (because it's all steep grade on my acreage) but weight training is something I need to be doing. I have rheumatoid arthritis and hypermobile joints, and I have ruptured tendons three times, so I worry about injury. I will talk to my rheumatologist about this and see what he says ! Keep up the good work!
@@nancys2839 Thank you for sharing your concerns. Glad to hear your motivation to exercise more. I'm not your rheumatologist but a rheumatologist in the US. We recommend gentle strengthening and stretching exercises to patients with RA. Strengthening tendons and muscles around the joint can still help you to prevent dislocation of joints and developing early wear and repair arthritis which can be caused by hyper mobilie joints.
thank you for this, as someone who has always been very lean/skinny with little "muscle mass" but wants to keep strong this video really makes me rethink that old and incorrect LIE.
Can't possibly tell you how grateful I am to you not only for this video and words, but also for all your videos and channel. I've learned so much from you! I'm in my late 50's and keep active as much as I can, because I know it's crucial for my body and mind. Your advice on what we should and shouldn't do has helped me more than I can tell. Thank you so much, Will!
Very informative video. Provides hope for people above 50 in maintaining health. Thank you will. I follow Will's videos since about a year. They are really helpful.
Im 69 and ripped. I didn't go to the gym today. Not because of the big lie but because I'm in NZ, it's sleeting down and icy😅 I'm staying warm and dry and watching educational videos 😅😅😅
This makes sense. I injured my back and didn't loose muscle but can't do half of what I used to do. I recently found your channel and started doing as much as I could and the pain takes longer to build up and I am gradually able to do more every day. Now I know that I am retraining my neural net. Do TENS devices help or hinder? I use one on a stiff arm and it seems to help.
Hi hun nice to see you again! That is such a fact with your strength,and muscle most people think when you reach over 50 you lose everything in your body,but I do all your videos and follow you as well they are have great help to me and I trust all your contents and advice, thanks for sharing hun!
Thanks Will im 75 years old do some excercise 3 times a week following your vidios in one week your Book will arive all the way to Bali. Gained some muscle without gaining weight as well walking twice a day w.my 5 dogs
Will, another awesome video! Great job explaining the difference between muscle mass and strength! I am looking forward to reading your book as I will be going to Barnes & Noble to see if they have it available.
This is such an important topic! Thank you so much. I would love to get the body I had in my 20's but know it isn't possible at age 75. I am hitting the gym twice a week doing resistance exercises, but it is slow going since there is a very fine line between building muscle and injury. And you never know you have injured yourself until the next day! So, it is a slow process not to end up in pain and making progress.
This explanation was excellent! I learned a lot. Am currently doing physical therapy for a fall. You exercises have been above and beyond even what I learned from the therapist I am going to. Thank you so much!
Keep reminding us over 50s about this. It does us all a power of good and motivation to keep going. This advice really lifted me up today. Just forwarded this video to my husband who has just been diagnosed with Parkinson's. This advice has come just at the right time. Thanks Will you are a godsend.
I'm so pleased my video came at the right time and that it was able to provide a welcome boost of motivation. Thank you for sharing my video with your husband. I'm wishing you and your husband all the very best and I hope my videos can be beneficial for this next phase of life ☺
@@HT-Physio Thank YOU for your marvelous work. You have helped me beyond measure. It will be great to have your book as a resource at hand. I especially appreciate the science behind it all.
I have scoliosis. Iv'e been in and out of physical therapy for at least a year . My problem is that I can't bring myself to practice the exercises at home and there's no one to help ! So, I've just gotten worse .
As someone who went from never exercising to slowly building a consistent exercise regime , now at the age of 51 , I have not built a lot of muscle but I feel stronger than ever more agile and mobile too .
Have you done a video on functional resistance training for seniors ? Do gym type exercises like bench press, rowing and squatting with weights translate well into real life or should I be concentrating on different types of training as I enter my senior years ? Are machines better than free weights. Are calisthenics better for seniors ? Does weight training wear out my joints over time more than high rep calisthenics ?
All of the questions above. 👆 … had an exhausting year but really want my strength back… my stamina… 4 surgeries, 4 cycles heavy chemo and 3 cycles of radiation… lacking energy but feel like pudding…
Free weights are better! Because they activate all the supporting muscles & connective tissues, that the machines bypass by replacing their function. If you already work out, just keep at it, listen to your body, and know your limits. If you're starting out, start slowly and build up - and you may benefit from some machine work in that case, as your muscles may not be strong enough to use certain weights and the added strain on the connective tissues could cause problems. With free-weights: be mindful of your form, always!
@@sarahgilbert8036 Good advice. I have been working out all my life and started weight training at puberty. LoL ..way too early. I am now a senior and want to maintain my joints and remain active as long as possible. This guy gives great conservative leaning advice... which is not a bad thing. Better to err on the side of safety. I respect his opinions.
@@RoscoPColtrane-x9f I wouldn't have let you join my gym before age 16 at best. In fact, I had a soccer team come twice a week, 15-16 year old boys. They had strict instructions not to load up the weights!
Thanks will I am having my MRI 2nd week of August 2024 So hopefully I will see the consultant afterwards I have started going to the swimming pool Once again thank you Will God bless you ❤❤
Well you are so cheerful and positive and clearly love your job and you are not a show off like a lot of young people are (even more so these days in our over competitive society). Have a good day! And, your reply has cheered me up today. 😊
It took a cancer diagnosis to up my exercise game. Started doing band strengthening and more intense aerobics with heart rate zone training. And continued to do yoga thrice weekly. This is the most fit I have been in a long time (age 69).
I'm sorry to hear about your cancer diagnosis, that must have been a very worrying time for you, so well done for channeling your energy into your health. It's fantastic to hear how your efforts have paid off! I'm sending well wishes your way ☺
@@HT-Physio It’s pretty clear that exercise can help get through cancer treatment as well as delay recurrence. Maybe you can do a video on that sometime :)
Thank you for purchasing my book, I'm so pleased to hear you've found it useful and that it's helped with your back problems. I'm wishing you all the best in your recovery ☺️
Hi I am from India and I am 58 years old. I was affected by polio when I was 3 years old. Was able to walk with a limp. But for the past few years I have been struggling to walk. I hold my leg with my hand and able to walk only for a small distance. Is there any way I can improve my walking capacity?
I have always exercised and started doing Krav Maga in my late 60s. I gained sufficient skill, speed and strength to pass 2 gradings. At 74 I still do ( amongst other things) weights 3 to 4 times a week and have managed to maintain sufficient strength to use reasonable loads of weights. I don’t load the weights in the way I did but when I choose to up the weights my body responds to cope.
Hi I am 64, and I'm starting to notice that my hands aren't as strond, griping and opening jars etc, I do have a little arthritis, is there an exercise that I can do to build strengnth in my hands?
I do body weight exercises and isometrics whenever I have a free minute. I also started combining stretching with doing isometric at the same time. Do isometrics help with the neurological connection to my muscles? Thanks for the great video advice
I've been a competitive powerlifter for 13 years and can attest to the strength of the lower weight classes. I have a friend who has very thin calves and he can deadlift over 600 pounds!
I see a card with "wedding bells" written on it. I wonder if he got married or is getting married soon. If it is the case, congratulations to Will on his wedding. Wishing you all the happiness in the world ❤💍💒❤🔔❤
Good points. I've never had much muscle mass - tall and slim naturally. I've always been very flexible but definitely not Simone Biles. But I have always walked a lot and do exercises to strengthen the muscles. This is working. I'll be 77 next month.
Surely joint health is also important. 🤷🏻♀️ I prefer yoga because I have weak joints, but I’ve just had a total hip replacement and my surgeon says I need to be careful with certain moves, but couldn’t tell me what they were.
I am starting out in a new career called Exercise Therapy Specialist. It is the next step after being seen by a Dr.and physio. I am able to help people continue their journey so that they can return to Functional living and pain free.
I have been told that you can´t lose weight and gain muscle at the same time if you´re a female after menopause. Is it true? And if it is not, how to achieve both of these goals?
You can. We can. Fat doesn't turn to muscle or vice versa. Obvious, but I've heard this a few too many times. You basically want to eat "clean" in order to feed the muscle/lean mass; avoid processed and junk which ends up taking the time & work of liver & other organs as they can't use it (little to no nutrition) and store it in fatty tissue! I just crunched my own numbers actually, using a simple Accumeasure caliper; and I have 22 kilos of excess fat to get rid of. Doable by Christmas, roughly 1 kg/week.
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
I can’t tell you how it makes my heart sing to see a young man like you bothering to specialise in helping people over 50. All my over-50 friends who have contributed to society for 30, 40 or 50 years tell me they now either feel invisible in society or an inconvenience when it comes to dealing with professionals and I point them all in your direction. Will also be buying your book. Kudos to you.
I just ordered his book I'm 40 . couldn't agree more.
Yes,you are very correct.❤
Thank you so much for your lovely comment, it's truly a privilege that I get to do the work I do. I saw so many people who felt disheartened and demoralised when I was working, prior to opening my clinic and I wanted to be focus my practice on supporting those who are so often overlooked. Thank you so much for recommending my work, it really means a lot to me - I'm wishing you all the very best😃
The book is excellent. I own it.
@@droseqmMe too, I'm looking out for book 2 ... - I believe it's in the pipeline :)
One of the worst things I hear being said to older people is 'it's time to slow down and take it easy'. This is really BAD advice! It's so important to stay fit and active as we age. Of course you need to be sensible so as to avoid injury but other than that keep moving. I'm 68 (female) and have been doing weight training for many years. I've noticed I can't bulk up like I used to but I remain very strong. I see so many older women who are so debilitated by their lack of muscle tone and general weakness. So don't listen to anyone who tells you 'to slow down'. Be strong!
I am 70 years old and physical fitness addict...cycling, swimming and light weight training and never heard the muscle/neural pathway/actual strength connection defined so clearly.
Thank you.
Curious-why light weight training? I am 69 year old female and I try to lift heavy. By heavy I mean I use at least 15lb-20lb weights for curls. at least 45lb weight for overhead press. 125lbs for squats. I try and lift at least 4 times a week. Do lots of hiking on the Appalachian trail each week.
@@CCB249 Very good and my respect. I curl with 17 lbs each arm. I can do 30 repetitions and probably 35 to failure, 3 sets. I don't squat with nearly the weight you do. I generally do low weight goblet squats with weight to the chest...with 20 lbs dumbell.
I am cautious to prevent tendon and ligament injuries and work on form and range of motion aka functionality.
You likely have stronger hiking legs than me. Probably no question as I should do more hiking and walking which is so good for us. I am top 5% on the bike for men my age...can hit 30 mph in still air for example and same in the pool for speed....can do a minute for the 100 yd freestyle. We are all limited genetically of course as we age including V02 max. I will tell you there are true outliers out there that I experience both on the bike and in the pool. On the bike, I come from a competitive cycling background, I have a 76 y.o. friend that can ride 22mph in his own air for 30 miles. I know 80 y.o's with high V02 max who can keep up with many 40 year olds. Take me for example, I can drop most college kids who are untrained on the bike. I in fact dropoed a college swimmer who was a friend on the bike that could dust me in the pool....go right by him at 25 mph. Part of riding a bike fast is technique as well. No question I could train him on the bike to be faster than me but would take months.
Congrats on your great fitness. You and I don't really have a choice. We do it because we love it and who we are. God Bless.
So pleased to hear my explanation was useful! Keep up the great work you're doing ☺
About a month ago I made a comment on the video titled Fix These Joints For Better Walking, in which I stated my surprise I had little to no dorsiflextion and was waiting to see my regular physician. I did that Friday. My dorsiflextion had improved because I had worked everyday on my ankles from the day I made that comment. Thank-you Will, for the help you give so many of us a we age. I have a long history of problematic inflammation, lost the use of my right arm back for about a week in the 90s, about 6 years ago I had so much in my right knee, it dislocated my kneecap! Anyway my doctor said it looks like I have developed foot drop/peroneal neuropathy in my right foot. I'm having more testing to make sure that its not something else. He said to keep exercising that foot and ankle. I've only recently found your channel, so I'm combing through those earlier videos looking for more exercises. I wish I lived "across the pond" (as they say) so I could make regular appointments. For anyone reading this comment, listen to Will, he can help! 👵😁
Thank you so much for your comment and for sharing your experience, I am thrilled to hear you've noticed such a wonderful improvement following your consistent efforts. Well done on dedicating time to helpful daily habits, it's always encouraging to see them pay off! I'm just grateful I have RUclips to help me reach those who I cannot see in person. I'm wishing you all the very best and keep up your fantastic efforts 😃
I'm 71 and yes you can increase muscle mass after 50. I work out with weights 3 times a week and I've been doing that for 55 years. As for strength - the limitation on strength or rather how much weight I can lift or curl is primarily my joints, not my muscle. I cannot curl the same amount as I used to because my elbows hurt. I try to make up for that be increasing reps, slowing down each rep and combining multiple motions, e.g. curling a dumbell and then continuing to press it over my head in one slow motion.
I am in my 70s and I have been exercising five times a week since my first son was born all those decades ago. My exercise routine is a mixture of strength training with weights, pilates, walking and dancing and I have maintained most of my muscle mass throughout the years. I have strong quads and glutes muscles and pilates keeps my core strong. I recently lost 1 1/2 stones after intermittent fasting and lost some of my glutes muscles which in turn resulted in knee pain in one knee for the first time in my life. This resulted in curtailing my walking activities for a while. Once I understood the link between knee pain and loss of glute muscles, I was determined to restore my glute muscles with mainly strength/weights exercises, and still gaining muscles, and guess what I have regained most of my glute muscles and still gaining muscles and have been walking again lately for up to 50 minutes at a time without pain. I have never bought into the notion that aging has to be synonymous with weakness and this knowledge fuelled my resolve to prevent this for as long as I can, as I learnt from my research a long time ago that loss of muscle tone contributes to weakness in older life. I have never danced to anybody else's tunes about what you can and cannot do as you get older. Don't get me wrong I adopt a sensible approach to my body by listening to when my body says no, and pick up again when it says yes. I could go on. I have subscribed to your channel and frequently watched your videos and follow the exercise. Most recently, I have been watching your exercise videos for people who have osteoporosis as I have decided to increase my bone density throug weight bearing exercises as well as other activites and lifestyle changes/adaptations. I am usually a private person, but I felt compelled to share my experiences in the hope that these might inspire someone else,
You always explain so clearly. Thank tou. You've given an old lady hope!
Thank you for your kind feedback, it's always lovely to hear! And I'm so glad my video was able to provide a welcome boost of motivation - keep up the great work ☺
I'm 72, four years ago I lost 18 kilos (all I needed to lose), but unfortunately that included muscle mass. A year ago I went carnivore where I deliberately increased my protein intake. Six months ago I started resistant training in earnest, mostly push-ups. When I started, I could only do 5 push-ups at a time but now I can do 70 and I can see the difference in my arms and chest.
I don't weigh myself frequently, but did a few weeks ago and was surprised to find that I had gained 4.5 kilos. Surprised because my belt hole had not changed and the reason for that was because I had regained muscle mass. So I know it is possible for a senior to gain muscle mass because I've done it and I can also tell that I am stronger as well and currently weigh what I did over 50 years ago, 77 kilos plus or minus a few (I don't obsess about that).
Thank you for the inspiration!
70 push-ups is impressive at any age. WOW
well done, you don't have to go carnivore to build muscle, or take whey or pea protein , but it can help. I'm Mediterranean diet, so chicken, fish, nuts, lentils and beans and some cheese/yogurt. Even broccoli has protein, I do take creatine though very safe , 59 and in 6 months lost weight , built muscle and strength.
Given that beef mince ( ground ) for those in 70 plus range is a very efficient way to get protein , especially if poorly or inefficient digestive system . However If you look after your diet , do strength , cardio you can still eat a wide choice of diet and achieve your goals . Just start of slow on your journey. The main factor is consistency , and building stuff into your day. Eg squats awaiting for jug/kettle to boil , calf raises in supermarket line, use stairs in mall . Some presses on kitchen bench . Yes I go to gym but I could get 80% of benefits just being smart , active and efficient , Consistency and mindfulness - as easy to forget each day , even not remember a healthy snack like a carrot when feeling peckish ( your brain says chips )
This video is so timely and appreciated. I'm 64 years old. I was ill and inactive for most of 2023. Then, I returned to my desk job in December. Short walks were my only exercise. I finally retired at the end of May 2024 and was shocked at how much muscle mass I had lost. I didn't think I would recover my former strength.
I went to see my primary care doctor and asked for a referral. I'm seeing a physical therapist (USA) today to address weakness. I am so relieved that I can talk to him about working to regain strength.
Thank you for giving me hope and motivation.
Good for you taking care of yourself. Just keep going, the strength will come.
I was too!!!!
I'm so pleased my video came at the right time for you, to provide a welcome boost of motivation! I'm wishing you all the best with your physical therapist and well done on taking the steps to rebuild your strength 😃
@@HT-Physio 🫶
This advice is phenomenal to me. My own physician told me (age 66) that building strength - or muscle for that matter - will never happen. It was depressing to be honest. Thanks to you, Will, nothing is going to hold me back from getting back to better strength! Thank you! Going to purchase your book right now!
Absolutely! Motivation and consistency are the most important things, and every little helps! Thank you for purchasing my book, I hope you find it packed with interesting and helpful information. I'm wishing you all the best in your strength building journey☺
There is a guy at the gym I go that started barbell lifts, slowly working up, at 89. 97 and he is still coming and lifting
Wow sorry to hear you got such terrible advice from your physician! I can definitely attest it is possible to build strength and even muscle growth if you work at it. Certainly a lot harder than when I was younger but don’t give up on that.
This is so encouraging! And also as a side note, explains how a champion wood cutter who looked like a bean pole could beat all the others with bulging muscles.
Absolutely - looks can be deceiving!
Keep doing what you are doing! Such clear, informative, motivational videos for us older people! Thank you!
Thank you so much for your positive feedback, it really means a lot to me!
THANK YOU FOR SHARING YOUR KNOWLEDGE 😊🙏
It's my pleasure to share!
Wow…I am so encouraged‼️ I didn’t know that muscle mass and strength were not one and the same. I was body-building in the 70s and 80s and then life happened and I abandoned that. I’ve maintained a lot of strength for my age and female gender comparatively but I haven’t optimized it. Now I know I still can. Thank you will‼️
You've got this! I'm wishing you all the best as you embark on the next steps of your strength journey 😃
Thank you kind sir. Mid 70’s here, striving to stay alive physically and be a helpful person. Several of your videos have been very positive and helpful for me, and most likely many many others. 💝
Thank you for this positive message.
From a 57 year old.
👍😎
Very happy to share!
Thank you from Thailand, 71 yrs old, your explanation is very informative, will order your book.
So pleased to hear you found my video helpful - and thank you for ordering my book, I hope you find it packed with lots of useful and interesting information!
I really needed to hear this! Thank you for clarifying this for all of your viewers.
It's my pleasure!
I have so enjoyed your videos,at 92 I needed to hear this
So pleased to hear you've enjoyed my videos - I'm wishing you all the very best!
@@HT-Physio Thank you for your support, the exercises have helped me stay independent and focused
Eye opening facts that will motivate me to start resistance training. I was under the impression that being over 70 my strength loss was irreversible
So pleased to hear my video provided a welcome boost of motivation! I have lots of videos on my channel for resistance training which may be of help too 😃
I'm disabled I was told don't do a work out I'm still doing it
Always try to do what you can, it all helps! Good for you! 🎉😊
That's straight up murder, telling people not to do the things that keep them alive and improve the quality of that life. I'm glad you didn't listen.
Great information Will, so nice to hear valid information that helps us improve our health ❤
Very happy to help!
Your advice is always so valuable to us over 50s!
Thank you so much, I'm so pleased to hear you've found it useful!
Thanks so much Will, I never understood this until now. I'm recovering from bilateral below knee skin grafts due to necrotizing fasciatis, lost loads of muscle tissue and had to learn to walk again after 5 weeks in ICU. You have motivated me to get back to those exercises. Very grateful for your videos and I'm going to order your book.
Wow you've been through it! Here's hoping you make a speedy recovery one day at a time
Congratulations on your recovery and your drive to gain back what you have lost!! I wish you the best!!
My goodness, you've really been through it! I'm sorry to hear about the difficult time you've had, but it's fantastic to hear how motivated you're feeling now. I hope my videos can be helpful in this next stage of your recovery journey. Thank you for ordering my book also, I hope you find it packed with interesting and useful information. I'm wishing you all the best 😃
Very interesting video and illuminating. You explained the "missing link" in a clear and concise way. You are super professional, with real knowledge of the issues and challenges we face. Thank you very much Will.
The truth will set you free 😊
Yet again a very informative vid, I've taken note of a lot your talks and put them into practice with satisfying results thank you... keep up the good work... 👍
So pleased to hear you've been able to put my tips to good use! Keep up the great work and I hope you continue to reap the rewards 😃
Greetings Will. I'm a new guy to your channel here. Im a 66 year old guy . Who recently got back in the gym . I have a few obstacles like OSA and some shoulder pains in the shoulders but I work through them . I've watched many videos on shoulder fixing type rehab exercises with resistance bands and very light dumbbells and such . I recently saw your video with that small band shoulder exercise? And started to add that into my daily routines. So in about a month? I will let you ya know the progress of that in addition to my weight training at the gym. This video was particularly a good one for me as I would like to get some but not overwhelming muscle mass or size but in addition to the muscle building I want overall good strength and balance . Both I feel are super important. I don't want to falling in 5 or 10 years from now . I'd rather have some muscle and good cardio along with strength and balance . Anyway thanks for your great videos . I will continue to watch your videos and gain more brain muscle to work with the physical muscle.
I totally agree with you on this. I have seen so many people gain strength even starting in their 60's and 70's.
Absolutely!
Thank you ! Will Harlow !!!
You're very welcome!
I am an over 60’s powerlifter competing at international level. I found this very informative and encouraging, thank you. Keep doing what you are doing.
This is so true! At 72, I do free weight videos daily, 3 and 5#. My nephew says my arms are cut. 😊
I started this program in ernest summer of 2019. I do have batwings but not too bad. I don't wear sleeveless clothes. 💪 👍
Good for you Barbara! You inspire me I'll be 60 on Wednesday and I have a walking routine that my kids say is hiking (because it's all steep grade on my acreage) but weight training is something I need to be doing. I have rheumatoid arthritis and hypermobile joints, and I have ruptured tendons three times, so I worry about injury. I will talk to my rheumatologist about this and see what he says ! Keep up the good work!
@@nancys2839 yes, get advice from your doctor. You will need to be mindful how you move, but you can strengthen without injury.
Thank you for sharing! I’m going to start! 3x a week! I’ll call if Barbras bar bell day to inspire me!😅
@@nancys2839 Thank you for sharing your concerns. Glad to hear your motivation to exercise more. I'm not your rheumatologist but a rheumatologist in the US. We recommend gentle strengthening and stretching exercises to patients with RA. Strengthening tendons and muscles around the joint can still help you to prevent dislocation of joints and developing early wear and repair arthritis which can be caused by hyper mobilie joints.
We "older" ladies need to wear those sleeveless clothes and be proud of ourselves!! This video has me ready to get back to it!
thank you for this, as someone who has always been very lean/skinny with little "muscle mass" but wants to keep strong this video really makes me rethink that old and incorrect LIE.
Absolutely! I hope it provides a welcome boost of motivation to fend off any disheartenment!
Can't possibly tell you how grateful I am to you not only for this video and words, but also for all your videos and channel. I've learned so much from you! I'm in my late 50's and keep active as much as I can, because I know it's crucial for my body and mind. Your advice on what we should and shouldn't do has helped me more than I can tell. Thank you so much, Will!
I'm so pleased to hear you've found value in my videos. I'm wishing you all the best 😃
Keep up the great work. Your videos are the best!!
Thank you so much!
Yes that's true, I am 77 weighs 90 lbs but I feel more energetic with your exercises especially those that makes your calves stronger
Fantastic and inspiring information! Thanks Will for all the great info!
My pleasure to share!
Very informative video.
Provides hope for people above 50 in maintaining health.
Thank you will.
I follow Will's videos since about a year. They are really helpful.
Thank you so much for your comment, I'm so pleased to hear you've found my videos helpful!
Informative and motivating, as always. Thank you, Will!
So pleased to hear my video was able to provide a welcome boost of motivation!
I appreciate this channel So much, and recommend it to others
Thank you so much for sharing my work with others, it means a lot to me!
That’s so interesting. I must look at your book again.
Hopefully there's plenty more to pick up on the second read!
Im 69 and ripped. I didn't go to the gym today. Not because of the big lie but because I'm in NZ, it's sleeting down and icy😅 I'm staying warm and dry and watching educational videos 😅😅😅
An equally great use of your time it sounds like! It's important to work the brain just as much as the body!
Sounds like common sense rolled the day! You take care.
The truth is out!! .thanks
This makes sense. I injured my back and didn't loose muscle but can't do half of what I used to do. I recently found your channel and started doing as much as I could and the pain takes longer to build up and I am gradually able to do more every day. Now I know that I am retraining my neural net. Do TENS devices help or hinder? I use one on a stiff arm and it seems to help.
Hi hun nice to see you again! That is such a fact with your strength,and muscle most people think when you reach over 50 you lose everything in your body,but I do all your videos and follow you as well they are have great help to me and I trust all your contents and advice, thanks for sharing hun!
Hi there - I'm so pleased to hear you've found my videos informative and helpful! Keep up the great work 😄
Thanks Will. That is very encouraging.
Happy to share!
I wanted to use free weights 😫 and this is great 👍🏽 news.
Thanks Will im 75 years old do some excercise 3 times a week following your vidios in one week your Book will arive all the way to Bali. Gained some muscle without gaining weight as well walking twice a day w.my 5 dogs
Will, another awesome video! Great job explaining the difference between muscle mass and strength! I am looking forward to reading your book as I will be going to Barnes & Noble to see if they have it available.
You are a fabulous teacher, Will💯
Is there an association between neural connections and muscle memory, or are they separate processes?
This was very encouraging. Thank you, Will!
So glad it was helpful!
This is such an important topic! Thank you so much. I would love to get the body I had in my 20's but know it isn't possible at age 75. I am hitting the gym twice a week doing resistance exercises, but it is slow going since there is a very fine line between building muscle and injury. And you never know you have injured yourself until the next day! So, it is a slow process not to end up in pain and making progress.
This explanation was excellent! I learned a lot. Am currently doing physical therapy for a fall. You exercises have been above and beyond even what I learned from the therapist I am going to. Thank you so much!
Keep reminding us over 50s about this. It does us all a power of good and motivation to keep going. This advice really lifted me up today. Just forwarded this video to my husband who has just been diagnosed with Parkinson's. This advice has come just at the right time. Thanks Will you are a godsend.
I'm so pleased my video came at the right time and that it was able to provide a welcome boost of motivation. Thank you for sharing my video with your husband. I'm wishing you and your husband all the very best and I hope my videos can be beneficial for this next phase of life ☺
Thank you. The mind is powerful
Absolutely!
Brilliant information
Thank you!
Thank you !
You're welcome!
Thank you for this content.
Very happy to share!
Thank you, Will ! Just ordered your book.
Thank you so much for purchasing my book, I hope you find it packed with interesting and useful content!
@@HT-Physio Thank YOU for your marvelous work. You have helped me beyond measure. It will be great to have your book as a resource at hand. I especially appreciate the science behind it all.
I look forward to your videos, I'm getting results ,much less pain ,,,thank you will ,
Congratulations on your marriage Wil 🎉
Thank you very much! ☺️
I hope to see the Expanded Edition of your book soon!
I have scoliosis. Iv'e been in and out of physical therapy for at least a year . My problem is that I can't bring myself to practice the exercises at home and there's no one to help ! So, I've just gotten worse .
The Fitness League. Movement is Life would help you I'm sure. If someone could help with contacting them.
@@glennawilson2346Thanks, I'll check it out .
Good stuff, thank you.
You're welcome!
As someone who went from never exercising to slowly building a consistent exercise regime , now at the age of 51 , I have not built a lot of muscle but I feel stronger than ever more agile and mobile too .
Will yet again you are so so encouraging and you keep me going Big thank you because of your exercise I am so improving day by day Thank you🎉
That is fantastic to hear, I'm so pleased you've noticed such improvements! Keep up the excellent work 😃
Have you done a video on functional resistance training for seniors ? Do gym type exercises like bench press, rowing and squatting with weights translate well into real life or should I be concentrating on different types of training as I enter my senior years ? Are machines better than free weights. Are calisthenics better for seniors ? Does weight training wear out my joints over time more than high rep calisthenics ?
All of the questions above. 👆 … had an exhausting year but really want my strength back… my stamina…
4 surgeries, 4 cycles heavy chemo and 3 cycles of radiation… lacking energy but feel like pudding…
Free weights are better! Because they activate all the supporting muscles & connective tissues, that the machines bypass by replacing their function.
If you already work out, just keep at it, listen to your body, and know your limits.
If you're starting out, start slowly and build up - and you may benefit from some machine work in that case, as your muscles may not be strong enough to use certain weights and the added strain on the connective tissues could cause problems.
With free-weights: be mindful of your form, always!
@@sarahgilbert8036 Good advice. I have been working out all my life and started weight training at puberty. LoL ..way too early. I am now a senior and want to maintain my joints and remain active as long as possible. This guy gives great conservative leaning advice... which is not a bad thing. Better to err on the side of safety. I respect his opinions.
@@RoscoPColtrane-x9f I wouldn't have let you join my gym before age 16 at best. In fact, I had a soccer team come twice a week, 15-16 year old boys. They had strict instructions not to load up the weights!
Could you share how to relieve and strengthen rotator cuffs? thank you
He has a shoulder video, search on his channel.
Thanh you very much😊
You're welcome!
Thank you, great information!
Glad it was helpful!
Valuable information!
Pleased you think so!
It seems that your book is not available in India. By when will it be available?
Thanks will I am having my MRI 2nd week of August 2024
So hopefully I will see the consultant afterwards
I have started going to the swimming pool
Once again thank you Will
God bless you ❤❤
I'm wishing you all the best with your MRI - and keep up the great work at the swimming pool!
I didn't start losing muscle until I was after mid 50s I changed my game and it's not too bad
He is so sweet! 😊
Thank you so much!
Well you are so cheerful and positive and clearly love your job and you are not a show off like a lot of young people are (even more so these days in our over competitive society). Have a good day! And, your reply has cheered me up today. 😊
I have several injuries from car wrecks and I am so mad because I had to stop because of my injury.😢
It took a cancer diagnosis to up my exercise game. Started doing band strengthening and more intense aerobics with heart rate zone training. And continued to do yoga thrice weekly. This is the most fit I have been in a long time (age 69).
I'm sorry to hear about your cancer diagnosis, that must have been a very worrying time for you, so well done for channeling your energy into your health. It's fantastic to hear how your efforts have paid off! I'm sending well wishes your way ☺
@@HT-Physio It’s pretty clear that exercise can help get through cancer treatment as well as delay recurrence. Maybe you can do a video on that sometime :)
Great physio,get his book too!.My back is getting better.
Thank you for purchasing my book, I'm so pleased to hear you've found it useful and that it's helped with your back problems. I'm wishing you all the best in your recovery ☺️
Hi I am from India and I am 58 years old. I was affected by polio when I was 3 years old. Was able to walk with a limp. But for the past few years I have been struggling to walk. I hold my leg with my hand and able to walk only for a small distance. Is there any way I can improve my walking capacity?
You have given us very good advice as usual. However, I think it will be good if you also show us an exercise to boost the neuro connections.
I have always exercised and started doing Krav Maga in my late 60s. I gained sufficient skill, speed and strength to pass 2 gradings. At 74 I still do ( amongst other things) weights 3 to 4 times a week and have managed to maintain sufficient strength to use reasonable loads of weights. I don’t load the weights in the way I did but when I choose to up the weights my body responds to cope.
I have just bought your Book.
Thank you so much, I hope you find it packed with interesting and useful information! I'm sending best wishes your way ☺
Hi I am 64, and I'm starting to notice that my hands aren't as strond, griping and opening jars etc, I do have a little arthritis, is there an exercise that I can do to build strengnth in my hands?
Hi there - I have the following video which may offer some help with what you're experiencing :) ruclips.net/video/79WhZDh3OTk/видео.html
@@HT-Physio Thanks, that's great you're a gem!
I do body weight exercises and isometrics whenever I have a free minute. I also started combining stretching with doing isometric at the same time. Do isometrics help with the neurological connection to my muscles? Thanks for the great video advice
I noticed a huge difference when I really focus on the body part I'm working...
Very interesting video, a lesson to us all.
So pleased to hear you found it interesting!
I've been a competitive powerlifter for 13 years and can attest to the strength of the lower weight classes. I have a friend who has very thin calves and he can deadlift over 600 pounds!
@@andymax1 because his calves are so tiny, I don't see how they hold him up, much less stand upright holding 600 extra pounds.
What about supplements? To improve muscle mass and strength.
How do you gain the neural strength?
I see a card with "wedding bells" written on it. I wonder if he got married or is getting married soon. If it is the case, congratulations to Will on his wedding. Wishing you all the happiness in the world ❤💍💒❤🔔❤
Fantastic spot! I actually got married over the weekend! It was an incredibly special day, and your well wishes mean a lot to me - thank you ☺
@@HT-PhysioCongratulations Wil😊
Good points. I've never had much muscle mass - tall and slim naturally. I've always been very flexible but definitely not Simone Biles. But I have always walked a lot and do exercises to strengthen the muscles. This is working. I'll be 77 next month.
Yeah, I lift a lot, but don't build the mass either. I hope I'm still in good shape when I reach 77 in 20 years.
Keep up the great work!
Just take a look at top cyclists, thin as rakes but fantastic strength and stamina.
Try using the other hand is what I do! Or put a rubber band round for a better grip and less pain. ❤
Surely joint health is also important. 🤷🏻♀️
I prefer yoga because I have weak joints, but I’ve just had a total hip replacement and my surgeon says I need to be careful with certain moves, but couldn’t tell me what they were.
I am starting out in a new career called Exercise Therapy Specialist. It is the next step after being seen by a Dr.and physio. I am able to help people continue their journey so that they can return to Functional living and pain free.
Oh by the way I am 70 yrs. Old.
I have been told that you can´t lose weight and gain muscle at the same time if you´re a female after menopause. Is it true? And if it is not, how to achieve both of these goals?
I’m 68, losing weight (70lbs) and gaining strength with exercise and the carnivore diet. Easier than I thought possible.
You can. We can.
Fat doesn't turn to muscle or vice versa. Obvious, but I've heard this a few too many times.
You basically want to eat "clean" in order to feed the muscle/lean mass; avoid processed and junk which ends up taking the time & work of liver & other organs as they can't use it (little to no nutrition) and store it in fatty tissue!
I just crunched my own numbers actually, using a simple Accumeasure caliper; and I have 22 kilos of excess fat to get rid of.
Doable by Christmas, roughly 1 kg/week.
Not being muscley but slender and still strong was always called 'wirey'. Which kind of describes the neural pathway connections.
I had never realised that the brain has so much to do with gaining strength. Thanks Will!
So pleased my video was able to offer some new information 😃
@HT-Physio love your book and videos, thanks so much for helping us oldies!
As always, very interesting. But surely "correlations TOGETHER" (my emphasis) is tautology?