Muscle Loss Test for Ages 60+ (& How to Re-Gain)
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- Опубликовано: 15 дек 2024
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Muscle loss is a big problem for people over the age of sixty, with rates of 1% of total muscle lost each year not being uncommon! In today's video, Will Harlow shows you a simple test to see if you might be at risk - PLUS how to fix it!
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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
Wonderful n
Simple way to improvmusle strength THa k you v v much .Mumtaz Khan
I have tried this after vedeo & attempted 14 times in 30 seconds
First time 12 & second time 14 feeling that my breathing is slightly fast.
Thanks for sharing this
I learnt something new, the proper technique. I was doing this exercise but I was waving my arms to help hoist me up.😊 so thanks for correcting the technique for me
I’m a 72 year old female who is aware of my muscle loss. I managed only 12 reps in 30 seconds. I have tried to restart my old exercise routine from 13 years ago with little success. This routine will help me to begin with baby steps. My muscle loss in my thighs is very obvious so with this routine I believe the small beginnings will create small successes and encourage me forward. THANK YOU!!
Im guessing from the comments most people clicking on this video are interested in staying strong and are already working at staying healthy in their later years . Well done everyone
This man is the best! So grateful he started this channel❤
Thank you so much for your kind words I really appreciate it!
I’m a 68 yr old woman and I did 15! I do this exercise every day. It has really helped.
Show off! 😅
Great work, that's excellent - keep up the great work!
@@lefty-bw1zp
I do 20 in a second!!!! If course you can't as a handicap
I,m 68 and a half ,,,, beat you ,, 21 from a low sofa .. and a bloke ,,,
64yo and I got 18 when I pushed hard.
74 yo female - 17. But I have to say I am not normal. At age 35 I realized I was starting to feel “squishy” and started to workout 2x a week with a trainer just to maintain muscle tone. Have been doing same ever since (with one 6 month break for back surgery) and would not trade it for anything. I’ve given up lots of new wardrobes and maybe a car or two to pay for this as I need my trainers for accountability but it been the most positive thing I do for my general wellbeing. So important to stay strong as we age.
I really love my trainer - she has helped me so much in the past year, and won't let me quit!
That's a fantastic result well done! It's great to hear how you're prioritising your health too, I'm so pleased you've found a trainer that is so helpful - keep up the great work!
Way to go Michell I’m 75 and got to 19😀
Just out of curiosity. This exercise seems to be testing more of the lower body muscles.
What about testing the hand muscles?
@@harshas5312there’s so many age related issues that affect hand strength, that don’t hinder our mobility as we get older, or show muscle loss.
69 years old - 18 in 30 seconds and that is with my knee bothering me this morning.
Thank you.
Amazing - well done!
@@HT-Physio SO you praise me for the accomplishment I reported in this comment but when I mentioned a balance exercise I can do, you DELETED it. How does that work? What are your criteria for your selective censorship?????? Is there something wrong with you?
I'm 74, healthy, very agile and conscious of daily stretches and I am dealing with 15 steps to enter the house from the garden multiple times a day. I was disappointed that I made only 9. Then I realized we were supposed to do them as quickly as possible. And I made it to 14, which I expected. Thank you for all your wonderful tips.
Great result, well done!
Yes, I managed 10 at first then realized I was doing them way too slowly. Did another set at double time, managed 13. I’m 57! Definitely going to work on this.
86 year old male with cancer, fractured hip in Nov, a new knee 2 years ago. Managed 15
We'll keep working at it. You too can improve.
Wonderful, keep on going!!
That is impressive ! 60 year old female here, no fractures or major health issues apart from excess weight, I managed only 11.
Well done, sir.
Very good
Many thanks - I'm a 74 year old female and managed 16 reps in 30 seconds!!!!
me too, I'm 73 female
Me too. 74 year old female.
Me too. 74 year old female
O@@Avlynne
Well there is no way that anyone here can check to find out whether you are lying or just a braggart.
71 and I did 18. Woohoo! Thank you Will.
Amazing!
well done young man...keep it up...1.667sec/ pro...rockett...before you sat down you were already up
I'm 65 and I did 14. I practice yoga & meditation. I do cardio and resistance exercises. I walk daily. Lucky to be enjoying an active retirement. KeepSmiling 😊🌺
I did 22 repetitions in 30 seconds at age 61 with good form, arms crossed across my chest. Easy peazy!! Loved it!!
This is so powerful regardless of the result, we need more of this as it improves quality of life and highlights potential issues. Will is absolutely fantastic and so is his book by the way. Very accessible and a good reference, I’ve learned so much and his channel has made me more aware of my physiology. ❤
Thank you so much for your generous words, I'm so pleased you found my book valuable and that my videos have been helpful, that really makes the work worthwhile!
Will is so Amazing!
@vollcharmaine I am 64 I have extreme muscle loss, I could not do a single sit up. I am very very sad. What can I do please help me.
I, female,66 just tried it and could do it 18 times. Not too bad after a hip replacement 3,5 month ago! I am proud of myself!
I'm proud of you too, great job!
Stop bragging
@@MrYorickJenkins why ? You did only 6 ?
That’s wonderful ! Pls keep it up
Im 59 and only managed 13, I had a major health problem last year, but I knew that I'd lost my fitness. Thank you for sharing this test.
60 and did 22
Great video. I'm a 61 year old man and only got 12. Now I've got some work to do. Thanks for the video!
63 1/2 male, I did 18. That's reassuring! Cheers.
That's great to hear!
70 years old, newly in cardiac rehab where I managed only 6--but both knees are painfully arthritic from old injuries. Amazon to deliver new knee braces tomorrow.. Expecting great improvement!
I'm wishing you all the best, I hope you find your new knee braces beneficial :)
You will go far
Sarcopenia: I have wondered for several years if I was affected but had no idea what this ailment was called, how to test for it, and what to do about it. NOW, I get it! At 74 years old I was able to get 11&1/2 stands. So, I now know I have more work to do, and how to do it! Advice like yours just doesn't get any better! Thank you, Gene S.
63 and tried this… got a score of 18. Thanks for introducing this! I can do better.
That's great to hear, excellent work!
19 in 30 seconds. And we never refer enough to your book Will. Another blessing
Amazing, well done! And thank you so much, I'm so pleased you've enjoyed my book 😃
Thank you for the info.
Remedy: daily routine 4:30, 6:09 weight bearing
Happy to help!
Yes! 18 after my 5 mile walk and my 1 hour weight training this morning! 69 and still going strong!
You intolerable smug little braggart.
I don't think we are as frail as so many of the other streamers for 60+ content think we are. Isn't that great ! 😁
Excellent result - keep up the great work!
*This is my #1 Exercise Channel* .
When you show us the board of Age , I stopped the video and took a picture of it , with my cellphone .
Just had a Bone Density Last Week .
It's great to hear you've found my channel helpful, I'm pleased my video provided some useful screenshots!
@@HT-Physio Will I'm not trying to sound negative, doctors in my region, aren't very helpful. ( I am not speaking about all doctors ) just certain doctors like the G.I. I believe because they didn't have to take Nutrition classes . Again, I am so happy you are helping me and everyone else . Our doctors in my region doesn't stick around a long time here, they either leave to another part of state or into another state. This has been doing on for yearssssss.
I spoke to one nurse and he was talking about doctors doesn't stay in this region.
Thank you! I appreciate how you added the side view at 5:07 minutes to help us do the exercise correctly! 😊👍🏻👏
So pleased you found it helpful!
Excellent video Will, appreciate these exercises so much 👍
Very happy to be of help!
How many of you came here coz Will is drop dead handsome and sexy, then stayed on for his clear calm and purposeful videos? Thank you Will.. you make a real difference!
I enjoy all of Will Harlow videos and feel lucky and privileged that I am able to learn from someone who really understands the human body so well. This channel is truly a gift to humanity. Truly grateful to Will for taking the time to educate us on our own bodies.
Thank you so much for your kind comment. I'm grateful I have the platform on which to share my work with so many others! Thank you for watching :)
71 yo, did 14 - I'm down with a cold today so hope for a better result soon.😊
Thanks Will.
Basically a box squat with a slow negative. Louie Simmons (RIP) would be proud. Great common sense advice!
Thank you!
For those who need to still hold onto something to get up, to help build up strength in the legs in the meantime, stand in front of a kitchen sink, grip on to the edge of the front of the sink, and lower yourself up and down as many times as you can, and keep increasing it daily.
Such tests depend on how strictly the model is followed. When followed as demonstrated with the back contacting the backrest each repetition the numbers will be significantly lower than simply sitting and going for speed. One ‘diagnostic’ set of results was 15:25 which is a 50% difference.
25 in 30 sec. Both knees total replacement . One 6 months ago.
69 years old. Just retired a month ago. 50+ years new construction work.
Still playing sports 2-3 times a week. Lift weights 3 times a week and ride bike 3.5 miles after lifting.
Knee surgeon told me to don't stop, we look for patients like u. Midnight now, still not tired.
Be safe people.
that doesn't count...you're bro...still a young man...and still a professional...and new knees...us amateurs can't compete with you...hahaha...just kidding young man.. .don't take offense...just keep going...alive and healthy for at least another 30 years...after that you start counting years from zero again...hahaha🤣🤣🤣
I am 62+ and I have done it for 20 times. Well, I am exercising for the last 35 years, anyway. 5KM brisk-walking (in 40 min) for 5 days a week and muscle strengthening once in a week (now I have started following your method). Thank you young man..!
Very useful and a well presented video.. thank you so much sir 👏👍👏
Thank you so much for this. I’m in my late 60s. I malabsorb protein and find it very difficult to build muscle. I’ve had 2 personal trainers, neither of whom seemed to understand this, and pushed me so hard, saying it was absolutely fine to be in agony, that I ended up needing expensive remedial treatment from a physiotherapist. I can only blame myself for that really because I should have been firmer and said that it wasn’t possible for me to do that without injury, but it’s difficult to argue with trained people who you have put your trust in. It has put me off trying to find ‘professional’ help. So this channel is an absolute godsend for me, really practical common sense advice. Thank you, again.
I'm so sorry to hear about the poor experience you had with your previous personal trainers, it's definitely hard to say no when they're meant to be the 'experts' offering support - it's always important to listen to your body and not push yourself beyond your safe boundaries - I'm pleased my channel has been able to offer some valuable guidance during this time!
Stumbling across this video as a 21 year old with health issues. I got 4 and now my legs/hips hurt and I'm looking at all the seniors in the comments doing better than me, this is embarrassing 😭
Best channel on RUclips! Will is the best!!
Your 3 tip Friday ,is interesting and excellent information, Thank you Will.
Don't people with shorter legs have an advantage compared to people with long legs, regardless of their age and condition, and can do this test faster more easily?
I'm almost 65 (next month), and I got 25. Not too shabby! 😊
Pretty good, I'm about 60 when up about that level probably need a different test. I work out 3 times a week. So strength not a problem. Imagine the sit down cross legged and stand up using no hands is a more appropriate challenge also shows weakness in hip mobility/flex . Ie you can have powerful quads, posterior chain etc, but struggle to shift weight over feet. So I'm going to build in more movement and flexibility into my daily routines to go with my strength
Fantastic!!
@@HT-Physio How is it possible for a person of any age to make a stand up-down move in a second, as some people do 40times/30sec? Anybody post a 30sec video response with more than 20 and no editing, please ). I suspect, that only very short people can do.
@@Ole_ks Correct i do 22 in 30 sec ,when you do more than is in my opinion a sloppy exercise 👊
@@Ole_ks the old touch n go…don’t actually sit …need strong abs to pull it off too
I'll be 72 later this month and was able to do 30 in 30 seconds. Part of the reason for that is I've been seeing a trainer twice a week for the last 8 years, and each day that I don't have the workout, I walk 5 miles in a brisk manner, generally under 17 minutes a mile. I'm 5'8" and my weight is 150, which gives me a BMI of 23.
Thank you. You are amazing. I am very grateful that you are sharing your knowledge for our benefit. 🙏
My pleasure, I'm pleased I'm able to share my work with others!
after my surgery, my legs muscles seems to turn to butter. I have started walking, but I think these exercises will help me better. thousand thanks to this young gentleman .
I am 54 and I did this exercise 15 times. After watching your clip this is for the first time in my life that I did this exercise .
I have Peripheral Neuropathy and type 2 Diabetes.
Any suggestion?
I had knee surgery 6 months ago and went through three month of rehabilitation for my knee. I am 75, male, and I continue following their exercises program established for me. I did your test and did 21 in 30:seconds. I continue doing kettlebell exercises, suitcase walk, farmers walk, knee bends, leg lifts, etc. I also work on upper body strength. Lastly I increased my protein consumption one week before my surgery and I still eat about 100 grams of animal protein per day. I really see the value in proper strength training with a good protein diet! Staying fit for life!
That's awesome
Fantastic result! You should be very proud of all the work you have put into your rehabilitation, it's great to reap the rewards of your efforts 😃
I’m 74 and I could use a knee replacement, maybe two. Even though I was able to do 20 reps on the test. I’m curious how well your knee was doing after 3 months. I’m a bit frightened about the rehabilitation.
Thanks for sharing the super easy way to test myself, brilliant stuff!
Your advise is excellent!
Excellent. Thank you from a 79 YO man from Malaysia.
Thank you so much, I'm so pleased it was helpful!
Great! I'll give that another go later. I'll be 80 in a few weeks and I did 11 reps in 30 seconds..But I was in the gym 2 hours ago and I did 1.5 miles fast walk on the Treadmill, and then went on the weights, so the old boy's legs are a bit wobbly still. I'll beat 11 easily. 😊
Nice! Happy birthday in a few weeks too.
Happy birthday for a few weeks time! It sounds like you're taking great effort to keep yourself active, so keep up the great work!
Hello, I'm 79 and did 18 reps. in 30 seconds. I'm 6'3' 235 lbs. I try to eat well and keep moving.😊
This is a really good channel, I wasn't going to subscribe but I kept watching different videos and now I am doing the exercises and feel better for it!!! I've subscribed and told my friends too. Thank you for this great advice, so much on social media is for youngsters!!!!
What an encouraging voice!
Best I get started ❤
Thank you so much! Wishing you all the best getting started :)
Just to be clear, sarcopenia is not a disease. It is a universal aspect of the aging human body, so there's really no such thing as being "at risk". EVERYONE over age 40 or so is dealing with sarcopenia to some extent, period. And the only way to reduce its debilitating effects is to engage in a regular resistance or strength training program, eat well, and rest plenty when not working out. Do this on a regular basis and stick with it and you should be fine.
What a great guest what a great host what a great channel, THANK YOU
Thank you for all your videos. They are incredibly easy to understand and so very useful. Are there muscle gain exercises for the arms?
Brilliant practical demos with easily understandable explanations. Thanks so much Will:)
Thanks Sir, I have study many years health related mater for many years. However I focused only on heart, liver, kidney, lung, pancreas etc…; and I completely unaware of the Sảcopenia’s existence. It is so important. I wish to to say thank you, and please accept my gratitude and great appreciation. Geoffrey Teng.
62 year old female....16 for me but it was also done from a seat a bit lower than the type of chair you suggested. 3 years ago I was 90 lbs heavier than I am now, and would have had no chance of getting up with no hands. It's the only way I get up now and when my grandson is here I am jumping up all the time to chase after him when he's getting up to mischief.
Thanks a lot for this information. Will try out later in the day
Hi l am 62 and l started horse riding again 3 years ago. I had not ridden for 40 years so as you can imagine it is quite a challenge. I recovered from colon cancer and this sport is doing me the world of good both physically and mentally. I found the exercise very easy and did 35 reps in 30 seconds ,so l guess the riding has given me a lot of leg ,hip and core strength. I wonder if anyone has any opinion on this in relation to various sports which help our wellbeing. ❤❤❤
Amazing result, it's great to so clearly see how the efforts you're making are translating into rewards for your fitness. It's great to hear you've been able to get back into horse riding, it's an incredibly rewarding activity for all aspects of your wellbeing!
Thanks so much for this! I’m snuggled in for the night, but will take the test in the morning. I really appreciate such a simple yet effective routine, especially the excellent way you instruct and demonstrate! 🤗
If you do not have sarcopenia, then of course you can ace this test and 3X throughout the day will not be challenging enough to add strength. This video helps seniors determine if they do have sarcopenia and how to rehab. But others will benefit from a more challenging level.
How about for people in their 50's? Can you extend the chart to that?
I am 67 and did 12 the first time and tried again and did 13 . Will definitely be working on improving that even though it’s a good score for my age
Exceptionally Awesome!!!Priceless information regards sound Health
Love n Regards
I ran upstairs grabbed my watch and ran back down to the kitchen and did 26 reps immediately , I,m 60 but I do Squats at the gym , so glad I am doing something right for once😊
Thank you Will. My sit-to-stands improved drastically during lockdown in '21, due to the wonderful Professor of geriatrics at Birmingham's exercises for older folk. I'm 80 in August and can manage 15 with ease. But may I ask what exercises one might do for spindly, muscle-less arms? I should be grateful for your suggestions
Me too as I have complete muscle loss on the top half of my body due to weight loss and now only weighing 48 kilos
Nose over toes great thanks 💗💗💗💗💗
Almost 67 yo female. Managed 16 in 30 sec. Thank you
Hi, I’m a 74 year old female that’s been struggling with sciatica on my left side, for the last couple of months, and the physiotherapist says I’ve been losing muscle in my glutes, but I managed to do 27 reps in 30 seconds which I was glad to know I could do. That’s a good benchmark for me mentally because the sciatica has been debilitating and depressing to my self-confidence. Thanks, Will.
My PT tested me this way when I started rehab for sciatica some years ago, then used it, eventually with weight, to improve my daily functioning. I am putting this back in my home exercises thanks to you! Well done!
That is a fantastic result, especially considering your experience recently with sciatica - keep up the great work and I hope my channel can offer some useful guidance to help with your sciatica!
Excellent video 👍👍
Many thanks for the vdo. I am 60 and just recovering from Total Hip replacement surgery. I am feeling weak in my legs. I will sure try with your suggested exercises to improve strength.
I'm wishing you all the best in your post-surgery rehabilitation, I hope the exercises in my video prove beneficial for you!
I'm 62 with creaky knees. I only managed 13 at a sedate pace. I probably could have pushed the envelope I suppose. I take comfort from the fact that only yesterday I shovelled 3,000 kg (3.3 tons if you're old school) of gravel from my front driveway and wheel-barreled it to the bottom of a 100 yard garden. Took most of the day. I'm built for endurance rather than speed.
Great channel. Useful info. I'm 71 and did over 20 in thirty seconds.
Amazing result, great work!
I just saw this video and I find it very helpful. Thanks a lot.
Im only 59 and I did more than 14..
Congratulations for this practical & easy video!.. Thank you
Technique produces big variability in results. 1st time came to a complete resting - stopped position when sitting back down with back completely to back of chair, kind of mirroring the speed in the instruction video here. Did 16 and then checked watched - it was 48 seconds. 2nd time focused on speed up and down, did 18 in 30 seconds. 66 male. Thanks for this useful test. Will add to my regular routine.
Iam 67yrs. Iam doing this long back ,my weight is 62kgs. Thank you
Many thanks and God Bless for the great knowledge you impart.
I'm 62 years old, and recently I started doing dumbbell squats. I do 3 sets of 10 reps. I began with 3 kilos in each hand and have now progressed to 12 kilos in each hand. I think this exercise is better than holding a single dumbbell with both hands, because it distributes the weight more evenly, so it will allow for greater weight progression over time.
I also think it's a better exercise than squatting with a barbell on your shoulders, because it's gentler on your back and spine. Additionally, holding a pair of dumbbells in each hand is easier to balance due to the lower center of gravity.
Ok, I am starting this today & in 4-6 weeks hopefully my balance will be better & strength in thigh muscles will start to improve
Age 71, did 14. But an even better test is being able to sit down on the floor into a lotus position or any position with your bum on the floor, and then get up again without having either hand touch the floor. I can still do this with no problem. Many younger people cannot do this.
The one you explained is yoga exercise. I used to do it before, but due to knee injury, I am not trying it.
Getting into the lotus position is the hard part. Getting up is much easier.
I am 69 years old. I did not listen to your 30 sec. I did not check my timing but did 20 times and the next day my leg aches for the next 5 days. Looking forward to start again slowly slowly.
Well done! Looking forward to more episodes to help people combat sarcopenia issues...
I'm 63 and did 19 per 30 seconds
61 here. I tied you.
Great work, well done!
@@HT-Physio Thanks
I’m 69.5 and did 17
well done
If you cannot do all these without help then what do uou do?
76year old male, I just did 17 four months post quad tendon repair.
Excellent stretching after weights session
Thank you! It helps for me. I'll practise.
You are right,after 60z it is not possible to do this more than 16/17. I am at 61 & attempted 14 & will try to improve further.
Greece ! Είσαι ευλογία Θεού σε ευχαριστώ ! You are a blessing from God, thank you!
I am 60 year old female managed 20 on 30 seconds 😊
Thank you Will for the test scores for comparison. 👍
Great to hear they were valuable!
Averages are bell curve🤷♀️at female 71 = 15 in 30, after losing 10 lbs in 5 days 18 months ago. All depends on your starting fitness at any age.
Hi Will, I'm 72 I did 40 in 30 seconds! I do a lot of exercise anyway. Thanks for all your advice, and help. Anne.
That's fantastic what a brilliant result!
This video was a great find! Thank you sir!
So pleased it was helpful!
I’m 71 and managed 24… happy with that 👍
How about muscle loss on arms.
Very nice info thanks.
Thankyou for sharing doctor.
My pleasure!