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
A 64 year old here who has been training 3 times a week for 18 months. Can now bench press and squat my body weight and dead lift 1.25 x body weight off the floor. Everything you say in the video is true. I feel tons better and I am only one of many at my gym doing it over 60 years of age.
At 65 I found getting back into strength training was a game changer. I literally woke me up. Tons of physical and mental energy and mobility was greatly improved. At 63 I felt 80, and now at 65 I feel like 40. Took 3 months to start feeling stronger and 6 months to feel full effect. Also lost 79 lbs in the process. Eat well and move - not rocket science but it is science.
This channel is hands down one of the top 5 channels on RUclips, considering the quality of the information, the no-nonsense presentation, and the simple fact that it's about physical exercise but the presenter speaks at a normal pace (not as if he gets paid by how many syllables he can say per second) AND keeps his shirt on! Seriously, this is great, great channel, you can tell Will really cares about the target audience.
Thank you so much for your kind feedback, this truly means a lot to me. It's great to hear that you appreciate my working approach. I hope you have a fantastic week 😄
Just got the book 68 and very excited to get back into the game. After 5 back surgeries, both knees replaced my body has been through a lot. I’ve always been very active and these last seven years have been extremely challenging but I’m not a quicker. So glad I found you this morning a divine intervention🥰
I'm sorry to hear about all that you've been through in the recent years, I can completely understand what a challenge that must have been. It sounds like you have a brilliant attitude regarding your recovery and the next steps in your journey! Thank you for ordering my book, I hope you find it packed full of interesting and valuable information to aid in your recovery and the rebuilding of your strength 😄
Will, I'll be 87 in two months. Through the years I've done jogging and half-assed attempts at workingout at a gym. This year I've had challenges that have I have permitted to turn me into a couch potato: my wife passed and Covid as samples. I have determined to get back into life and not waste any more Lifeforce. This video has given me exactly what I need. I have started back at the gym, but can't afford a Trainer. Your practical, believable videos are a blessing. I don't plan to give Arnold a run for his money - just to be a better, vigorous man. Thank you!
Good for you! Be patient with yourself. The hardest part is getting into the mindset of going to the gym. Just go, even if you don’t feel up to it. Most times, you will feel great by the time you finish your workout. And on the days you can’t make it, don’t beat yourself up; it’s not a failure. Just hit mental reset and start again the next time. You will progress over time. Best of luck to you!
Will, please address the benefits of "time under tension" (TUT). I used lighter weights and perform the rep with up to 4 seconds for eccentric and 4 seconds for concentric. You will only be able to do a few reps with lighter weights. The results are less injury and the muscle is properly fatigued and strengthen for maximum gains. Older individuals need to consider the wear and tear on joints, tendons and connective tissue with too many repetitions. I would appreciate your opinion on this proven concept of muscle strengthening. I found it works and I am over 70. Thanks for your informative videos and compassionate nature. You are a blessing to those who follow your wisdom and expertise.
@@zenodaalessandria1295 Eccentric exercise focuses on movements, or phases of a movement, that lengthen the muscles. Some examples of eccentric exercise include lowering into a squat or lowering into a press-up. In contrast, when a person pushes out of a squat or press-up, this shortens the muscles. This is known as concentric movement. Exercises that keep the muscles the same length, such as planking, are isometric movements. Eccentric movements require less oxygen and energy than other types of movement. This means they burn fewer calories, but it also means they require less effort. They also build more muscle than concentric exercises. I hope this helps!
Notwithstanding other replies, generally speaking eccentric actions are usually the "letting off" or "letting down" parts of what most people do during an exercise. So for a push up, exaggerating the eccentric portion would be slowly letting yourself fall back to the ground. For a chin up, doing a 4-second eccentric phase would mean you'd slow down the lowering phase so it lasted 4 seconds. For a squat, which is usually thought of as standing up from a squat, the eccentric phase is the sitting down phase. Often the eccentric phase with free weights means, "slowing down what gravity will already freely do for you
I'm 54 years old and I've been trainning 4 times per week since pos pandemia. My body looks great today, with low fat (just 14%) and much muscle. What you say is totally true, Will Harlow. Thank you so much for your job! I"m a brazilian and also learn english with these videos.
I just turned 62. I’ve had back issues since I was 22 when I injured it while in the Army. Because of the back issues, I ended up injured in a way that traumatized my body and launched me post-menopause at age 42. A year later I found out I had severe osteoporosis. I’ve had several fractures through the years, including spinal. I happened upon your channel around the same time I started going to a PT for neck issues. He’s helping me get started with resistance exercises. He doesn’t seem to remember that I’m 62 and haven’t done a lot of resistance work in years. Because all doctors ever say is “don’t do this, don’t do that”. Your videos and book have really helped me imagine what could be possible. I originally ordered the book on Kindle, then decided I really needed a copy for my work-out area. So my hard-copy came today. Thanks for all you do to support and encourage those of us needing some extra guidance!
I'm 77.5 and have had several back injuries going back to army service, police career, DIY and cycling. After the last (1983) which kept me in hospital for a week and on light duty for thirty days, I was offered surgery which was a 50/50 gamble or prescription drugs for persistent pain. I refused both, living with the discomfort and taking occasional o.t.c. analgesics when things got rough. By chance, I stumbled on one of your videos about weak glutes being a major cause of back pain, watched it and started doing the clamshell and other exercises. After a couple of weeks of twice daily sessions I noticed a definite decrease in the instances of pain. I bought your book and have added several exercises and have experienced a drastic reduction in the incidence of pain. I've resumed cycling and weight lifting, and just got the link to your video on building muscle over 50. I owe you a massive "Thank you!" and have already recommended your channel to a couple of friends. Keep up the good work.
I'm 52, and this is the closest thing to a magic pill there is. I was obese, with knee and back issues. I do cardio daily, but never did weight lifting. I started weight training 5 months ago (bought a home weight stack kit from Dick's Sporting Goods for 700 bucks), 3 days a week, 1 hour sessions. The results are like a miracle. I've gone from a size XXL to L. My body weight has stayed the same, but I'm muscle bound now instead of slathered in fat- think of He Man vs. The Blob. All my knee and back pain is gone, and I feel like I'm 30 again. I haven't changed my diet or cardio routine, but it's like a miracle. I'm hooked for life. I know I sound like a snake oil salesman, but the results are simply incredible.
Will, love your videos and watch religiously. As a "young" older man (65) I have my own perspective. Life long I've been active (running, long distance cycling, ice hockey, ice skating), but four years ago I added weight training. I use kettlebells, heavy clubs, maces, and body weight exercises. I've added about 10 kg of muscle (estimated). I had to buy new dress shirts! Ha! I've increased my strength 2½ fold. Most weeks I train 7 days a week, alternating light and heavy days, and alternating exercises. I walk 1 hour 20 minutes before breakfast in the morning and weight train about 50 minutes before dinner (warm up, exercise, stretch and cool down). Yesterday I completed 3 sets for 20 perfect pushups. Just started pike pushups and working toward 1 arm pushups and-wait for it-hand stand pushups. If you are highly motivated and train carefully, much is possible. My advice to everyone out there is simple: You can start at any age. (I have a friend who started at 89 years old.) You'll wish you started yesterday. *Don't guess. Follow a program. Get a trainer, if necessary. Do it.*
Fantastic work! Well done on your brilliant efforts, it's great to hear you're witnessing the rewards of your hard work. I'm wishing you all the best in achieving your next fitness goals!
This video was excellent! I've been watching your videos for a while, and I think this one is the best yet. I'm 69, I'll be 70 in May. I recently had to go to a physical therapist because sitting so much (I work from home) was causing me excruciating pain in my legs and back. Just doing the six exercises daily has made the pain almost disappear, but I also noticed that I feel great after doing them, I'm more limber and I have more energy. I just signed up for your free video and I'm looking forward to watching it.
My work from home job after the pandemic led me to have pain everywhere! I have since learned that my muscles atrophied and my fascia stiffened. So I get up early every morning and spend two hours stretching and strengthening. Before going to bed, I do target strengthening either upper body or lower body, and do another back stretching! I can’t skip or aches come back!
@@plumeria66 I went to see a specialist because I thought it was sarcopenia. I had two scans and they told me that it was compressed nerves from sitting. It makes sense because everywhere it hurt was where my body met my chair. I get up and do exercises during the day so I don't sit so long. I walk my dog before work, during work I get up and do the bike for 20 minutes, then during lunch I do the treatmill and PT exercices, then later I do the stairs, and after work I walk the dog again. My pain is almost completely gone.
I'm sorry to hear you were experiencing pain from sitting, but it's brilliant to hear that the exercises were so beneficial! I hope you find the free video beneficial ☺
@@marionexley7355 My favorite one is where you lay on your back with your knees bent, then you bend your knees all the way to the left, then all the way to the right. I do three sets of ten. I can feel the stretch in my lower back - heaven. It's hard to explain the others, one is where I'm laying down with my knees raised, and I cross one leg over the other, then grab the knee and pull it towards the opposite shoulder. Again, I can feel the stretch in my back and upper leg. So satisfying. A third is where I put a ball between my knees and squeeze. Another is lay on my back, knees bent and press my lower back to the floor. And the 5th is putting my leg on a step and then leaning forward to feel the stretch in the back of my leg. The PT explained to me that it's important that I build up the muscles around my back so they can support the back. Please be careful if you try these. As with any exercise, you can hurt yourself if you do it wrong. I worked with a physical therapist for weeks to make sure I was doing them correctly.
My husband ad I have been seeing a personal trainer 3 times a week for over a year. We made it a financial priority. But I suspect that this man's program would be quite helpful if you don't have a trusted trainer. We do a warm up, weights for upper body, leg work, stretches and balance work abs and stretches. Today I was doing some weights and she said that looks a bit easy for you and it was. So she gave me a heavier weight. We also do core work. She has been able to tailor sessions to our specific needs and/or injuries. After 2 weeks of horrible flu I had to almost start from the beginning. I know I'm getting stronger and more agile. I'm slowly loosing weight, but mostly I my body mass is fine. I would just like to loose a bit more around my waist. Right now I'm 5'6" and weigh about 141. I'm 82 and my husband is 72 so yes, I'm a cougar We've been married for 36 years. I will say that I have been doing some form of exercise off and on since I was 30. But I gave up last year as we moved and didn't have time. I have friends my age who have aches and pains, and except for an occasional stiff muscle (which I know how to treat) I can do most things in daily life easily. So I highly recommend building your muscles and if I didn't have a trainer I'd probably try his videos. You will feel so much better about yourself in every way.
I am 77 and walk about 14 to 16 km a day. I would love your 25 minute plan but am rather clueless how to find the place where can sign up. I really need other exercises to build muscle mass as my arms are very weak. I always watch your new RUclips plans but have been last to practice the exercises. I feel a 25 minute program may help. Thank you so much for caring for us older folk. I am Zimbabwean living at the moment in South Africa.
I think the most important takeaway, that hit me most, was "it's never too late to start". Combine that with: any amount/time/resistance you do helps. It makes the decision to start doing "something/some amount" becomes much easier.
I’ve done mostly resistance training since I was 18. I’m now 54 and have the best physique of my life. I’m 5’10”, 90kg with around 10/11% body fat. I’ve been doing CrossFit interspersed with weights only sessions for around 4 months now and am stronger than ever. I can easily keep up with the 20/30 year olds too. Most people’s are shocked at my age and generally guess I’m early 40’s. I’m blessed with good genetics but if I can do it, I can’t see why others can’t if they put in the effort
I am 54 trying to improve my quality of life. I've been much too heavy for far too long and I had no energy. I started slow (after checking with my doctor) but I'm beginning to see some improvement. I am encouraged to keep going even if it's only a couple of times a week. I feel stronger and more capable. Although the scale hasn't moved as much as I would like, I know I have gained muscle and that's more important to me now. Thank you for your guidance and encouragement. It's wonderful to know it's never too late!
I am pasting my comment with a side not here first, I am no doctor or anyone you should listen to about your health necessarily, but thought I would share, since I read your comment. Paste is as follows. I was going to respond to a comment below, (you seem to help so many people and they are so grateful, very nice to see), @jeanteil, who is same age as I am. During covid, I gained a lot of weight, got up to 280 lbs. 127 kilos for you across the pond, and I am 6' 1". I started to do intermittent fasting daily, using 18-6, and I was not doing any physical training at all, and I got down to 195 lbs. 89 kilos. It was hard at first, but so easy after first 2 weeks. Would you consider doing a video about intermittent fasting for us old folks? Absolutely love your channel, I hope this finds you and yours well and happy.
@@mybrutaltruth9359 Hello, you are talking to Jean, not Will. If you post your comment in the section without responding to some other commenter, he is more likely to see it if he reads the comment. I also fast, and use Dr Varady's method. She is a researcher from the University of Illinois, and that University has done a lot of research about intermittent fasting. She has a Wiki page, so you can just google her.
@@wellhellothere6347 I did paste the response to the channel in a reply to the person's post. Just in case, as I am tech-idiot and not very tech savvy, I just wanted to perhaps suggest that it may be a topic to do a video on, although I do understand it may not be something the channel specializes in, because I was simply amazed at the results, which I felt, where all positive at least for me. Thx for the reply though. Be well.
The video answers the doubts, objections, procrastinations I have towards getting started again with resistance training at age 66. I can't find an excuse not to get going - and I'm good at excuses not to exercise. Great health communication.
Thank you Will for your brilliant videos! I have been doing resistance training after recovering from a broken hip last year. One great benefit has been that my HbA1c dropped from 43 to 39 in the 5 months between blood tests. No change in diet. Sarcopenia gone, pre diabetes gone, osteoporosis reversed, I stand up straighter and feel more confident out walking. I will take up your tip of more reps 🏋🏻♀️🏋🏻♀️🏋🏻♀️
61, have been a gym rat for eight years. Great advice. I have a torn rotator cuff, so have to do more reps with lighter weights for some exercises. Prior to this, I've tried to go big with fewer reps/sets. So the information about more reps with lighter weight is quite fitting.
72 yo female. I have been lifting heavy weights for many years. I recently had a knee replacement and could walk unaided after 3 days. Physio said that was because of the weight training that I do. It has definitely helped me maintain quality of life. I still ride my horse.
SOOOO glad you confirmed that I don't have to aim for such heavy weights. I've struggled with lower-back injuries for many years after pushing the training too hard (I'm 58), but I keep being told I'm lifting too light weights to make a difference. But I'd rather lift less heavy weights and stay uninjured, than to push it and have to spend thousands on physios and chiropractors. I think most younger people don't realise that sometimes your body just cannot. And that is definitely the case for me. Great channel, and thanks for the download too.
I'm over 60 and struggled with being overweight. I experienced back, hip, knee pain, and plantar fasciitis. After just one month of your recommended therapeutic exercises, I saw significant improvements in my mobility and pain levels. For years, I dealt with severe body aches, but after two months of following your guidance, I'm now pain-free and moving better than ever. Thank you so much for your informative videos!
This is absolutely fantastic news, thank you so much for taking the time to share your experience. I'm so pleased you've witnessed such incredible benefits from implementing my exercises. Well done on all the effort you must have put in to experience such improvements. Keep up the great work 😄
I'm 67 and 3 years ago started doing a pre cancer op exercise program. Which included amongst other things, upper body/chest resistance training, to aid with recovery. I did the program every day, which took about 50-60 minutes, for 6 weeks. The 'simple' op ended up being a really big one and the surgeon said if I wasn't as strong internally, then there was a good chance I wouldn't be typing this. Although I initially thought that the exercises were a bit 'baby exercises' I was soon to realise that wasn't the case. I still do 40 minutes a day exercises, split 50-50 between your resistance and general strengthening exercises, 6 days a week. I also, weather permitting, briskly walk about 5 miles a day. The bands are relatively cheap, I can exercise in the comfort of my home and plus, I'd be put off going to the gym. Not too mention the monthly cost. So what I suppose I'm trying to say is, it works. Do it. No matter how light a session you might do, anything is better than nothing.
I am 74 year old woman who wants to work out at home and not go to a gym would your book work for me. Thank You for helping seniors regain their strength.
It's never too late is the best news for people all over the world. Improve your quality of life by just starting a routine. Will's exercises are excellent for every age and level of fitness. Get stronger, more flexible, better balance, and mood.
At 57, I just found this video and it confirms everything that I happened to arrive at on my own a couple of months ago. I do light to medium weights, 15 reps per set. 3 sets, slow and steady. Results are literally astounding. And it is fun as well. I look forward to lifting my dumbbells. I raise the amount of weight slowly, only when I’m super confident I’ve mastered the previous lower weight. I now can pick up a case of water in the grocery store with one arm. It’s not light as a feather but easily manageable. The strength I’ve gained is amazing to me.
recently joined a gym for the first time at age 64. i’m going super slow with cardio and resistance weight training. i lean towards low weight and high reps. i do this mostly for range of motion vs concentrating on the muscle itself. i’ll gradually increase weight when i feel confident that the joints and ligaments hold up. i have lots of time. going slow works for me.
Retired from teaching at 72, due to results of Covid. Kept feeling useless as I tried to regain strength and energy. Went to gym, felt a failure. Thanks to the information I have gained from you I feel less upset and more ready to make good progress. Informed and ready. Have also recommended your Channel to others. Great work, keep it up.
I'm so pleased to hear you've found the information in my videos valuable and that they've offered a welcome boost in confidence. Thank you for sharing my work with others, that truly means a lot to me :)
I'm "only" 47 but started watching this channel and followed a lot of advice as my body was in such a bad shape after years of neglecting any physical activity that I thought it would be just reasonable to start carefully with a training aimed at 50+. And I've improved a lot in the last couple of months thanks to Will's videos that can now do heavyweights but even though I still do some of the exercise I learned here. Plus Will is such a pleasant and knowledgeable guy to listen to
Thank you so much for sharing your experience, it's wonderful to hear what remarkable improvements you've witnessed over the last few months! Well done on the hard work you've put in 😄
Will, Thank you for all the wonderful videos. I enjoy watching them and learning from your techniques. I am 75 years old and have been working out most of my adult life, and I am still learning. Your tips and guidance have helped me tremendously.
Hi there - I'm so pleased to hear you've enjoyed my videos and I hope they've been able to provide some useful information. Keep up the fantastic work you're doing!
Your videos are such an inspiration for me. My condition is rare, tumor in cerebellum and brainstem affecting the left side. I don't feel doctors and psysiotherapists understand much, but from you I learn so much and can be somewhat creative with my own rare symptoms from my condition.
Will, your channel is gold. Thank you for sharing your incredible knowledge. I just asked for the video, can't wait to dive in. Greetings from a danish female, 57 yr 🎉
I'm 76 and live in San Antonio, TX, USA. Before COVID, I had started going to one of our Senior Centers. It had a full range of gym equipment. You had to take an orientation course before you could use the equipment. They also offered a number of different exercise classes for all levels of fitness. By the time the Center reopened, my health had really deteriated, so I haven't gone back yet. However, my apartment comples put in a brand new gym with all kinds of equipment and heavy free weights. At the end of March 2034, I showed photos of all the equipment to my PT guy. He told me there was only 1 machine he would give me the OK to use. I went to see him until near the end of July 2 to 3 times a week. We worked on improving my leg strength and ability to climb high steps. Even on days when my back and upper legs really ached, by the time I finished all my exercises, the aches were down to 0.5 on the 1 to 20 pain scale. (I have osteoarthritis in both my hips, but the pain is in my leg muscles.) I have signed up for your free video. After I have watched it, I will ask my PT if any of the exercises are suitable for me. I can't do anything on the floor and while I am working on squats, I still can't go all the way to the floor.
My Mum is still going to her gym 3 times per week or more, coming up 84 years old. She walks 3 km each way to the gym as well. Even though her doctor wants her to get two knee replacements (he means well) she refuses because she knows she will lose her ability to continue her lifestyle and stay active.
There is one huge advantage of building muscle and that is protecting your joints! If fate has it that you slip, fall, knocked by an immovable object, or other over-50 life misfortunes, you are less likely to have a serious injury if your muscles take (most of) the impact, not the bones.
Trying to get myself going again, after surgery and some additional diagnoses that made me feel quite depressed. But I love your channel! You're always so encouraging. You've given me hope, and some really helpful exercises. I've just ordered your book! Thanks for all you do Will.
I'm sorry to hear about your recent diagnoses and the impact they're had on your mood. I'm so pleased my channel has been able to offer some support during this difficult time. Thank you for ordering my book, I hope you find it packed full of valuable content! I'm wishing you all the very best :)
True facts and advice! The only note i would add is the point on lighter weights and more reps. You still want to lift to failure as you pointed out but the problem is once you start to get to the 15 to 30 rep range, you also start dealing with muscle burn. That's not failure! You need to work through that until you can't lift the wait any longer. Great video!
Really enjoy your channel and most videos. Thank you for your useful tips. I'm 62 and exercise 6-7 hours a week to reverse fat to muscles. After about 9 months of hardwork, I started to see good results.
I'm about to start Resistance Training for my New Year's Resolution. I was going to research low vs high reps, light vs heavy resistance and slow vs fast motion, and this video has saved me plenty of time doing that. I want lean muscle and not bulk up a lot, as big muscular arms would impede my Taiko drumming. I already do cardio walking on Mon/Wed/Fri and plant to resistance train on Sun/Tue/Thu, leaving Sat for Taiko drumming class. I plan to sign up for the free video!
I’m 51 and lift regularly. 6 days a week, 1 hour per session. 3 day split. Monday chest/ triceps, Tuesday Legs/Shoulders, Wed Back/Biceps. Then repeat Thursday, Fri, Sat…. Sunday is my rest day. I like lifting heavy, it’s fun for me. I can do an incline chest press for 10 to 12 reps with a 90 pound dumbbell in each hand. I can row the same dumbbell for my back. I have 17 inch biceps and carry a lot of muscle. Surprised you didn’t mention nutrition in the video. It’s important to have adequate fuel for your lifting sessions and protein for recovery and muscle building. And of course hydration. I’ve been lifting on and off going back to my 20’s. Biggest difference as an older person is the importance of properly warming up. When I do those 90 pound dumbbell presses I start with the 30 pound dumbbell presses (super light for me, do whatever is super light for you). I lift that light weight slowly and in control focusing on controlling the weight and my form as I lower the weight into the bottom of the movement where the muscle is most stretched. I do that 10 times and then grab the 40 pound dumbbells immediately (still light, and I can easily do another 10 reps). Then I rest for about 2 minutes. Grab the 60 pound dumbbells. (These are starting to feel heavy but I only do 10 even though I could easily keep going) Now I rest about 3 minutes and grab the 80 pound dumbbells (this is where I consider the workout to start. Everything else has just been a warmup. This is officially set number 1. ). I do 10 to 12 reps with the 80’s then 85’s then the 90’s with a 3 minute rest between each set. That whole thing is 1 exercise for chest. I’ll then do 2 more exercises for chest (following the same routine above for each) Ultimately each week I do about 20 sets (6 exercises) for each muscle of my body. (10 sets in 3 exercises twice per week) I go further into madness by running my whole program in a 6 week cycle. Week 1 is easy (weights and reps and sets are scaled back) Each week gets progressively harder until week 6 where I’m really pushing going as heavy as I can safely and very close to failure (can maybe do 1 more rep) Then back it all off for week 1 again. This lets me really push weeks 4, 5 and 6 and recover/rest through weeks 1, 2 and 3 without actually stopping the exercises. Funny it’s actually harder to do the easy weeks. You feel like there’s so much more in the tank and you walk out of the gym feeling like you didn’t do much. But it’s a good practice to back off so you’re not always red lining your body and you give the tendons and connective tissue some well needed rest.
I’m 63 and 3 years carnivore. 18 months ago I purchased an x3 bar and the muscle gain has been great. Such that I’m now doing a cut to 10% body fat. Can’t wait for the pictures
Hey Will! Reading your book. Read up to p. 43 then skipped to Whole Body Health p. 275. Great, motivational reading! Saving the juiciest bits in the middle for last as it addresses specific muscle groups from head to foot. Have my own exercise regime for now, but definitely incorporating your ideas (from your videos so far). I'm 63 and feel 43 with no pain or mobility issues, so I'm exercising to keep it that way! Along with a healthy diet and no smoking or excessive drinking, it's not hard to incorporate exercise into one's daily habits. Stretching/yoga movements and resistance training on some days, stretching and cycling on other days, long dog walks every day! Need to focus more on core strength maintenance. That's my next goal. Thx for motivating me!
Well done on the brilliant efforts you're making to remain so active! Thank you for ordering my book, I'm so pleased to hear you're enjoying it, I hope you're able to put its tips to good use!
Hi there - thank you so much for ordering my book, I'm so pleased to hear my work has helped to provide a welcome boost of energy for you! I'm wishing you all the best :)
I discovered you just a few days ago, and I already feel encouraged that I can make noticeable changes to my body to help me feel better. I have arthritis, and it seems to have accelerated in severity over this past year. From watching your videos so far I am starting to believe that maybe by building muscle strength the arthritis will not seem quite so debilitating! Thanks so much for all of this excellent information!
I have been training for over a year (age 60). High rep and low weight is definitely a must. The aged joints are not as resilient as before. Thank you for the video!
So glad I (71yo) recently discovered your channel, Will. I'm in pretty good shape, but fell off my previously diligent workout regimen in the past year. Happily, your videos are helping me get started again. A note on the benefits of lighter weights: they allow slower *eccentric* movement, the part of each rep where the greatest muscle gain occurs (as explained extensively by fitness trainer Jeff Cavalier). Quick *concentric* movement to build power and slow *eccentrics* for hypertrophy are a powerful, effective approach. This method also fits well with doing a single set to near-failure, with an optional much shorter "follow-up" set after a 90sec rest. This maximizes Time-Under-Tension (TUT) very efficiently, driving muscle growth at low risk.
I have been a real fan of your channel for over the past three years! I had orthopaedic foot corrective surgery and think I healed quite quickly (had excellent physiotherapists), due to being fitter for my age as a result of cardio & strength training, plus I love walking! I bought your book over a year ago and continue doing the exercises from this as well as watching your channel. I have also been regularly using resistance bands and I wondered if these are effective as using weights. I worked as a health professional too until retirement and I know that working for 40 years my neck & shoulders suffered greatly, these areas need attention, which is why I love your book! Keep up the excellent advice, whatever our age we need to take care of ourselves and not overburden our poor NHS!
Thank you so much for sharing your experience, I absolutely agree that the better you go in for surgery, the better you come out. I'm so pleased to hear you've found value in both my channel and my book! And absolutely - it's never too late (or too early) to prioritise our health :)
Will, I am a 69 yo MD in California and I preach the benefits of weight lifting to my older patients several times per day. I will share your video with them if ok with you. I lift pretty heavy 3-4 hrs per week for years now.
I have your first book, is there more information in the new book? At 78 I appreciate the gentle competent manner you present exercises, stretches -- and the encouragement!
Hi there - thank you for purchasing my first book. The new book is packed with new information (the first was 330 pages long and my new book is 448 pages) and I have spent time revising my previous content too! I'm so pleased to hear you've appreciated my video approach :)
Everything is better when you do it. (I'm 54 doing combo of resistance high rep and of non impact cardio ... Cycling). Added bonus, you are less cold in the winter.
Concur. Great muscle gains in the first year. As expected, the gains keep coming, but slowed. I’m 68 and really don’t care as long as I still make some muscle gains. Started being able to do 4 pushups, now I can do 60 in a single set. Additionally, I lost 50 lbs in two years. In the first year, it was down 23 lbs of fat and two lbs of lean mass. My Dr told me that’s very unusual. I’m going to surprise him in another month at my physical that should reveal 30lbs of fat loss and plus 5 lbs of lean mass. You MUST do resistance training and as noted in the video, one need not train like you’re preparing for the Mr. Olympia contest. In fact, I got a bit too aggressive and experienced some tendon soreness. I dropped intensity and added volume. Still making gains but without injury.
I am in my 70's and have been exercising regularly for about 2 years. I also increased my protein(whey) and collagen intake. My muscle tone and condition of my skin have both improved noticeably. It is wonderfully cheering! I do think giving your body the nutrients to make the most of the exercise is a good idea. Thank you for your great videos.
Great encouraging video! I did some resistance training in my 50s with good results but stopped due to various health issues. Now at 66 I'm ready to kick start the training to regain some resilience and do better at my mountain bike riding.
I’m 57. In my late 40’s I gained 15 pounds of muscle in my first year. I’ve continued to add muscle just exercising each muscle group with one exercise and only one work set taken to, or almost to failure, after warm up sets. The biggest thing to watch for is to not injure yourself. As we get older, it takes longer to recover from injury and injury can set you back months.
Thank you so much for this video. I am 66 and have started resistance training again after my extended break from COVID and after. I am starting to see and feel results. Your channel is terrific…
It can be done just like this man says. I know because I've done it. The results in 6-months were indeed incredible. After the world opened back up after the pandemic, I was a bit lumpy and totally out of shape after two years of almost complete inactivity. When I got to the gym, even the 20-pound barebell seemed heavy. Using the 45-pound standard bar for chest presses, dead lifts, squats, etc was out of the question. It took several months to get up to just being able to lift the standard bar. Then I put some weight on it, then a little more weitght, then a little more weight. There were minor injuries along the way, you have to be more careful when you're older. It's all just a matter of perserverence. If you can do just one rep of the lowest weight, no matter what the compound movement or machine, you have a starting point that you can build on.
Hello from Greece 😊 I'm 71 and your videos have been a great help for me, I'm grateful. I do need to build more muscle but although I have tried several times to get your video I never received it (although I get the message that it should already be in my email) Thank you again for your great work.
I go to the gym 3 or 4 times a week and work out with weight resistance training. I’ve been doing this now for some years and there’s absolutely no doubt that the results have been amazing even though I have a shoulder injury which can inhibit some exercises. Most people who don’t know my age think that I’m up to 15 years young than I am. I see guys who are apparently around my age bent over and shuffling their feet and think thank god I’m not like them. Fortunately this fairly hard work is for me at least very enjoyable. Great advice Will.
I’m going to do this. I’m a 58 year old woman with type two diabetes and neuropathy. A previous smoker. I quit smoking in 2019 when I had a heart attack and quadruple bypass surgery. Then in 22 I had a femoral artery bypass surgery on my right leg. Fortunately, my heart was not damaged by the heart attack they said. Also was told that is quite unusual, but my heart was building pathways around all of the blockages. My goal is to get strong again and reverse my insulin resistance. I’m starting keto and plan to keep my carbs under 50 for a month or so and then reduce my carbs to 20 or less. Should I start weight training at 3x a week or 2?
I appreciate these videos so much. They are clear and informative and keep me motivated on my fitness and wellness goals. I’m a 69 year old- old male. Thank you so much for these!
Very good information. I started lifting weights some years ago. I'm now 54 and i think my muscles just started to grow when i was over 50. Before that i was training but no much gains at all.
Im a physician and I have to say WILL, YOU ARE AMAZINGLY SPOT ON with your work and I really appreciate your dedication to those of us over 50. your work is FANTASTIC AND RIGHT ON. the only thing I wish (being a workaholic) is that while you specialize >50 I wish I had started this sooner !!!!!!. THANKS. Andreas Edrich MD MBA FASAM MRO Denver, CO & South Lake Tahoe, CA
Thank you Will, for this video. It has given me the encouragement I needed to start. I am a 74 year old lady, reasonably fit, have done a lot of yoga in my earlier years, but recently have not been able to exercise much, because I have a very painful left knee, probably arthritis. I live in Kolkata, India. Looking forward to starting this new strength training.❤
I'm sorry to hear about your painful knee. I hope this routine proves helpful for you. I also have lots of videos on my channel regarding knee pain which may prove helpful!
I really appreciated this perspective on gaining muscle. I’m especially glad to know people in their 80s gain muscle just as younger people. I’m not there yet, but it won’t be long. Thanks!
So pleased to hear you're interested in my book, I hope someone is kind enough to gift you a copy for Christmas and, if so, I hope you thoroughly enjoy it!
One thing I would love to see is a what exercises I should do as a regular 30 minute program. I usually do 15 minutes every day alternating upper and lower body. What exercises should I do to hit all muscle groups?
I started vigorous high-rep resistance training in my mid 70s (and I'm 79 now), with the result that, yes... I now have some muscles that are a bit larger than ever before! I recall that when I was about 20 I was in an intermediate-level weightlifting course (which was too hard for me... I should have been in a beginner's course), in which for the final exam I was able to do exactly 10 chin-ups (long skinny arms not being good for chin-ups). Thanks to my current program, I am again able to do 10 chin-ups--- no loss in strength after 59 years (and I'm going to beat that).
I also filled in the form for the video but it hasnt arrived. I have successfully received videos from you previously. Thanks so much for this video btw. It has inspired me and my partner to begin a structured programme of resistance training. I'm 61 and she is 53.
At the age of 70 I discovered I was prediabetic. I decided to become more active and improve my diet. On a health screening one year later my blood sugar level was normal and I had lost 25 lbs. At the age of 75 I started doing calisthenics. I am amazed at how much strength I have gained in the past few years. I can now easily pull myself over a high gymnastics bar.
I’m 55, been lifting 9 years, natural, high protein, creatine, Omega and multi vitamin is it..have tried other stuff but never noticed anything that is worth continuing. I change up programs to keep me motivated. I believe lifting heavy is critical though…as long as you work up to a working weight. For example 5x5 until plateau or burn out, then I’ll switch to higher rep program. But I’ve noticed I don’t gain strength when I test my 1RM if I stick to high rep program for to long…which makes me question if I was building muscle with high reps.
I am walking forward and backwards with eight pound weights in each hand. I believe you called this the farmer walk. It’s a way I can do some resistance work at home because I really dislike the gyms. Folks there often don’t wipe down the equipment after their use and at age 82, I’m not interested in catching their sniffles.
HI Will i am 75 male and have been going to a gym 4 times a week for the last 4 years i like working out its been hard work had to lose my love handles first i only my weight is 64,3 kilos they have me on a good food programme and being a skinny guy all my live i am happy with my results so far .you do a great podcast is all ways interesting and i gather very helpful for the over 50 cheers ,👍👍👍👍
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
A 64 year old here who has been training 3 times a week for 18 months. Can now bench press and squat my body weight and dead lift 1.25 x body weight off the floor. Everything you say in the video is true. I feel tons better and I am only one of many at my gym doing it over 60 years of age.
Fantastic work, keep up your brilliant efforts!
😮😮😮
You can absolutely do it! I’m 62 bench 300 squat 425 and deadlift 455. I w-out 3 days a week and weigh 205.
@JamesClark-fn2db stop lying you fool
At 65 I found getting back into strength training was a game changer. I literally woke me up. Tons of physical and mental energy and mobility was greatly improved. At 63 I felt 80, and now at 65 I feel like 40. Took 3 months to start feeling stronger and 6 months to feel full effect. Also lost 79 lbs in the process. Eat well and move - not rocket science but it is science.
This channel is hands down one of the top 5 channels on RUclips, considering the quality of the information, the no-nonsense presentation, and the simple fact that it's about physical exercise but the presenter speaks at a normal pace (not as if he gets paid by how many syllables he can say per second) AND keeps his shirt on! Seriously, this is great, great channel, you can tell Will really cares about the target audience.
Thank you so much for your kind feedback, this truly means a lot to me. It's great to hear that you appreciate my working approach. I hope you have a fantastic week 😄
I completely agree!
Just got the book 68 and very excited to get back into the game. After 5 back surgeries, both knees replaced my body has been through a lot. I’ve always been very active and these last seven years have been extremely challenging but I’m not a quicker. So glad I found you this morning a divine intervention🥰
I'm sorry to hear about all that you've been through in the recent years, I can completely understand what a challenge that must have been. It sounds like you have a brilliant attitude regarding your recovery and the next steps in your journey! Thank you for ordering my book, I hope you find it packed full of interesting and valuable information to aid in your recovery and the rebuilding of your strength 😄
Good for you!!! Keep going. I also found this also this morning! Excited to start at 67.
It's never too late!!! ❤
Will, I'll be 87 in two months. Through the years I've done jogging and half-assed attempts at workingout at a gym. This year I've had challenges that have I have permitted to turn me into a couch potato: my wife passed and Covid as samples. I have determined to get back into life and not waste any more Lifeforce. This video has given me exactly what I need. I have started back at the gym, but can't afford a Trainer. Your practical, believable videos are a blessing. I don't plan to give Arnold a run for his money - just to be a better, vigorous man. Thank you!
Good for you! Be patient with yourself. The hardest part is getting into the mindset of going to the gym. Just go, even if you don’t feel up to it. Most times, you will feel great by the time you finish your workout. And on the days you can’t make it, don’t beat yourself up; it’s not a failure. Just hit mental reset and start again the next time. You will progress over time. Best of luck to you!
BS ..lol
@@250txc
No BS.
That is some of best advise I have found on a vidio.
Talking from many years of experience!
Will, please address the benefits of "time under tension" (TUT). I used lighter weights and perform the rep with up to 4 seconds for eccentric and 4 seconds for concentric. You will only be able to do a few reps with lighter weights. The results are less injury and the muscle is properly fatigued and strengthen for maximum gains. Older individuals need to consider the wear and tear on joints, tendons and connective tissue with too many repetitions. I would appreciate your opinion on this proven concept of muscle strengthening. I found it works and I am over 70. Thanks for your informative videos and compassionate nature. You are a blessing to those who follow your wisdom and expertise.
I have been wondering about this too and would appreciate data from studies on this.
Please explain what do you mean with eccentric and concentric. Thank you.
@@zenodaalessandria1295 Eccentric exercise focuses on movements, or phases of a movement, that lengthen the muscles. Some examples of eccentric exercise include lowering into a squat or lowering into a press-up.
In contrast, when a person pushes out of a squat or press-up, this shortens the muscles. This is known as concentric movement. Exercises that keep the muscles the same length, such as planking, are isometric movements.
Eccentric movements require less oxygen and energy than other types of movement. This means they burn fewer calories, but it also means they require less effort. They also build more muscle than concentric exercises. I hope this helps!
Notwithstanding other replies, generally speaking eccentric actions are usually the "letting off" or "letting down" parts of what most people do during an exercise.
So for a push up, exaggerating the eccentric portion would be slowly letting yourself fall back to the ground. For a chin up, doing a 4-second eccentric phase would mean you'd slow down the lowering phase so it lasted 4 seconds. For a squat, which is usually thought of as standing up from a squat, the eccentric phase is the sitting down phase.
Often the eccentric phase with free weights means, "slowing down what gravity will already freely do for you
I'm 54 years old and I've been trainning 4 times per week since pos pandemia. My body looks great today, with low fat (just 14%) and much muscle. What you say is totally true, Will Harlow. Thank you so much for your job! I"m a brazilian and also learn english with these videos.
I just turned 62. I’ve had back issues since I was 22 when I injured it while in the Army. Because of the back issues, I ended up injured in a way that traumatized my body and launched me post-menopause at age 42. A year later I found out I had severe osteoporosis. I’ve had several fractures through the years, including spinal. I happened upon your channel around the same time I started going to a PT for neck issues. He’s helping me get started with resistance exercises. He doesn’t seem to remember that I’m 62 and haven’t done a lot of resistance work in years. Because all doctors ever say is “don’t do this, don’t do that”. Your videos and book have really helped me imagine what could be possible. I originally ordered the book on Kindle, then decided I really needed a copy for my work-out area. So my hard-copy came today. Thanks for all you do to support and encourage those of us needing some extra guidance!
I'm 77.5 and have had several back injuries going back to army service, police career, DIY and cycling. After the last (1983) which kept me in hospital for a week and on light duty for thirty days, I was offered surgery which was a 50/50 gamble or prescription drugs for persistent pain. I refused both, living with the discomfort and taking occasional o.t.c. analgesics when things got rough. By chance, I stumbled on one of your videos about weak glutes being a major cause of back pain, watched it and started doing the clamshell and other exercises. After a couple of weeks of twice daily sessions I noticed a definite decrease in the instances of pain. I bought your book and have added several exercises and have experienced a drastic reduction in the incidence of pain. I've resumed cycling and weight lifting, and just got the link to your video on building muscle over 50. I owe you a massive "Thank you!" and have already recommended your channel to a couple of friends. Keep up the good work.
I'm 52, and this is the closest thing to a magic pill there is. I was obese, with knee and back issues. I do cardio daily, but never did weight lifting. I started weight training 5 months ago (bought a home weight stack kit from Dick's Sporting Goods for 700 bucks), 3 days a week, 1 hour sessions. The results are like a miracle. I've gone from a size XXL to L. My body weight has stayed the same, but I'm muscle bound now instead of slathered in fat- think of He Man vs. The Blob. All my knee and back pain is gone, and I feel like I'm 30 again. I haven't changed my diet or cardio routine, but it's like a miracle. I'm hooked for life. I know I sound like a snake oil salesman, but the results are simply incredible.
Congratulations! Please share your routine.
Yes! What is your routine please!
Will, love your videos and watch religiously. As a "young" older man (65) I have my own perspective. Life long I've been active (running, long distance cycling, ice hockey, ice skating), but four years ago I added weight training. I use kettlebells, heavy clubs, maces, and body weight exercises. I've added about 10 kg of muscle (estimated). I had to buy new dress shirts! Ha! I've increased my strength 2½ fold. Most weeks I train 7 days a week, alternating light and heavy days, and alternating exercises. I walk 1 hour 20 minutes before breakfast in the morning and weight train about 50 minutes before dinner (warm up, exercise, stretch and cool down). Yesterday I completed 3 sets for 20 perfect pushups. Just started pike pushups and working toward 1 arm pushups and-wait for it-hand stand pushups. If you are highly motivated and train carefully, much is possible. My advice to everyone out there is simple: You can start at any age. (I have a friend who started at 89 years old.) You'll wish you started yesterday. *Don't guess. Follow a program. Get a trainer, if necessary. Do it.*
Fantastic work! Well done on your brilliant efforts, it's great to hear you're witnessing the rewards of your hard work. I'm wishing you all the best in achieving your next fitness goals!
This video was excellent! I've been watching your videos for a while, and I think this one is the best yet. I'm 69, I'll be 70 in May. I recently had to go to a physical therapist because sitting so much (I work from home) was causing me excruciating pain in my legs and back. Just doing the six exercises daily has made the pain almost disappear, but I also noticed that I feel great after doing them, I'm more limber and I have more energy. I just signed up for your free video and I'm looking forward to watching it.
My work from home job after the pandemic led me to have pain everywhere! I have since learned that my muscles atrophied and my fascia stiffened. So I get up early every morning and spend two hours stretching and strengthening. Before going to bed, I do target strengthening either upper body or lower body, and do another back stretching! I can’t skip or aches come back!
@@plumeria66 I went to see a specialist because I thought it was sarcopenia. I had two scans and they told me that it was compressed nerves from sitting. It makes sense because everywhere it hurt was where my body met my chair. I get up and do exercises during the day so I don't sit so long. I walk my dog before work, during work I get up and do the bike for 20 minutes, then during lunch I do the treatmill and PT exercices, then later I do the stairs, and after work I walk the dog again. My pain is almost completely gone.
I'm sorry to hear you were experiencing pain from sitting, but it's brilliant to hear that the exercises were so beneficial! I hope you find the free video beneficial ☺
What are 'the six exercises' please?
@@marionexley7355 My favorite one is where you lay on your back with your knees bent, then you bend your knees all the way to the left, then all the way to the right. I do three sets of ten. I can feel the stretch in my lower back - heaven. It's hard to explain the others, one is where I'm laying down with my knees raised, and I cross one leg over the other, then grab the knee and pull it towards the opposite shoulder. Again, I can feel the stretch in my back and upper leg. So satisfying. A third is where I put a ball between my knees and squeeze. Another is lay on my back, knees bent and press my lower back to the floor. And the 5th is putting my leg on a step and then leaning forward to feel the stretch in the back of my leg. The PT explained to me that it's important that I build up the muscles around my back so they can support the back. Please be careful if you try these. As with any exercise, you can hurt yourself if you do it wrong. I worked with a physical therapist for weeks to make sure I was doing them correctly.
I'm 50 but I love listening to how you enunciate! Imagining I'm 75 and have a super-nice grandson is really relaxing, for some reason.
My husband ad I have been seeing a personal trainer 3 times a week for over a year. We made it a financial priority. But I suspect that this man's program would be quite helpful if you don't have a trusted trainer. We do a warm up, weights for upper body, leg work, stretches and balance work abs and stretches. Today I was doing some weights and she said that looks a bit easy for you and it was. So she gave me a heavier weight. We also do core work. She has been able to tailor sessions to our specific needs and/or injuries. After 2 weeks of horrible flu I had to almost start from the beginning.
I know I'm getting stronger and more agile. I'm slowly loosing weight, but mostly I my body mass is fine. I would just like to loose a bit more around my waist. Right now I'm 5'6" and weigh about 141. I'm 82 and my husband is 72 so yes, I'm a cougar We've been married for 36 years. I will say that I have been doing some form of exercise off and on since I was 30. But I gave up last year as we moved and didn't have time. I have friends my age who have aches and pains, and except for an occasional stiff muscle (which I know how to treat) I can do most things in daily life easily. So I highly recommend building your muscles and if I didn't have a trainer I'd probably try his videos. You will feel so much better about yourself in every way.
I am 77 and walk about 14 to 16 km a day. I would love your 25 minute plan but am rather clueless how to find the place where can sign up. I really need other exercises to build muscle mass as my arms are very weak. I always watch your new RUclips plans but have been last to practice the exercises. I feel a 25 minute program may help. Thank you so much for caring for us older folk. I am Zimbabwean living at the moment in South Africa.
Tap the title of the video where it says 5 facts you must know and the sign up will come up
Hi there - you can use the following link to sign up for the video, and I'm sending best wishes to you in South Africa :) info.ht-physio.co.uk/video
I think the most important takeaway, that hit me most, was "it's never too late to start". Combine that with: any amount/time/resistance you do helps. It makes the decision to start doing "something/some amount" becomes much easier.
I’ve done mostly resistance training since I was 18. I’m now 54 and have the best physique of my life. I’m 5’10”, 90kg with around 10/11% body fat. I’ve been doing CrossFit interspersed with weights only sessions for around 4 months now and am stronger than ever. I can easily keep up with the 20/30 year olds too. Most people’s are shocked at my age and generally guess I’m early 40’s. I’m blessed with good genetics but if I can do it, I can’t see why others can’t if they put in the effort
I am 54 trying to improve my quality of life. I've been much too heavy for far too long and I had no energy. I started slow (after checking with my doctor) but I'm beginning to see some improvement. I am encouraged to keep going even if it's only a couple of times a week. I feel stronger and more capable. Although the scale hasn't moved as much as I would like, I know I have gained muscle and that's more important to me now. Thank you for your guidance and encouragement. It's wonderful to know it's never too late!
I am pasting my comment with a side not here first, I am no doctor or anyone you should listen to about your health necessarily, but thought I would share, since I read your comment. Paste is as follows. I was going to respond to a comment below, (you seem to help so many people and they are so grateful, very nice to see), @jeanteil, who is same age as I am. During covid, I gained a lot of weight, got up to 280 lbs. 127 kilos for you across the pond, and I am 6' 1". I started to do intermittent fasting daily, using 18-6, and I was not doing any physical training at all, and I got down to 195 lbs. 89 kilos. It was hard at first, but so easy after first 2 weeks. Would you consider doing a video about intermittent fasting for us old folks? Absolutely love your channel, I hope this finds you and yours well and happy.
@@mybrutaltruth9359 Hello, you are talking to Jean, not Will. If you post your comment in the section without responding to some other commenter, he is more likely to see it if he reads the comment. I also fast, and use Dr Varady's method. She is a researcher from the University of Illinois, and that University has done a lot of research about intermittent fasting. She has a Wiki page, so you can just google her.
@@wellhellothere6347 I did paste the response to the channel in a reply to the person's post. Just in case, as I am tech-idiot and not very tech savvy, I just wanted to perhaps suggest that it may be a topic to do a video on, although I do understand it may not be something the channel specializes in, because I was simply amazed at the results, which I felt, where all positive at least for me. Thx for the reply though. Be well.
@@mybrutaltruth9359 I think it's a good idea, that's why I suggested the better chance for him seeing it. I hope he does!!!!
The video answers the doubts, objections, procrastinations I have towards getting started again with resistance training at age 66. I can't find an excuse not to get going - and I'm good at excuses not to exercise. Great health communication.
Thanks
Thank you Will for your brilliant videos! I have been doing resistance training after recovering from a broken hip last year. One great benefit has been that my HbA1c dropped from 43 to 39 in the 5 months between blood tests. No change in diet. Sarcopenia gone, pre diabetes gone, osteoporosis reversed, I stand up straighter and feel more confident out walking. I will take up your tip of more reps 🏋🏻♀️🏋🏻♀️🏋🏻♀️
61, have been a gym rat for eight years. Great advice.
I have a torn rotator cuff, so have to do more reps with lighter weights for some exercises. Prior to this, I've tried to go big with fewer reps/sets. So the information about more reps with lighter weight is quite fitting.
Great to hear you've adapted your approach accordingly! Keep up the great work :)
72 yo female. I have been lifting heavy weights for many years. I recently had a knee replacement and could walk unaided after 3 days. Physio said that was because of the weight training that I do. It has definitely helped me maintain quality of life. I still ride my horse.
Absolutely! I have a saying "the better you go in, the better you come out", and your experience is clearly testimony to that!
What are you doing now with the joint replacement? I have three and have such extreme weight lifting restrictions now.
SOOOO glad you confirmed that I don't have to aim for such heavy weights. I've struggled with lower-back injuries for many years after pushing the training too hard (I'm 58), but I keep being told I'm lifting too light weights to make a difference. But I'd rather lift less heavy weights and stay uninjured, than to push it and have to spend thousands on physios and chiropractors. I think most younger people don't realise that sometimes your body just cannot. And that is definitely the case for me. Great channel, and thanks for the download too.
I'm over 60 and struggled with being overweight. I experienced back, hip, knee pain, and plantar fasciitis. After just one month of your recommended therapeutic exercises, I saw significant improvements in my mobility and pain levels. For years, I dealt with severe body aches, but after two months of following your guidance, I'm now pain-free and moving better than ever. Thank you so much for your informative videos!
This is absolutely fantastic news, thank you so much for taking the time to share your experience. I'm so pleased you've witnessed such incredible benefits from implementing my exercises. Well done on all the effort you must have put in to experience such improvements. Keep up the great work 😄
I'm 67 and 3 years ago started doing a pre cancer op exercise program. Which included amongst other things, upper body/chest resistance training, to aid with recovery. I did the program every day, which took about 50-60 minutes, for 6 weeks. The 'simple' op ended up being a really big one and the surgeon said if I wasn't as strong internally, then there was a good chance I wouldn't be typing this.
Although I initially thought that the exercises were a bit 'baby exercises' I was soon to realise that wasn't the case. I still do 40 minutes a day exercises, split 50-50 between your resistance and general strengthening exercises, 6 days a week. I also, weather permitting, briskly walk about 5 miles a day. The bands are relatively cheap, I can exercise in the comfort of my home and plus, I'd be put off going to the gym. Not too mention the monthly cost.
So what I suppose I'm trying to say is, it works. Do it. No matter how light a session you might do, anything is better than nothing.
I'm from Romania and I ordered your book yesterday. It will arrive in November. I can't wait to read it.
I am 74 year old woman who wants to work out at home and not go to a gym would your book work for me. Thank You for helping seniors regain their strength.
It's never too late is the best news for people all over the world. Improve your quality of life by just starting a routine. Will's exercises are excellent for every age and level of fitness. Get stronger, more flexible, better balance, and mood.
At 57, I just found this video and it confirms everything that I happened to arrive at on my own a couple of months ago. I do light to medium weights, 15 reps per set. 3 sets, slow and steady. Results are literally astounding. And it is fun as well. I look forward to lifting my dumbbells. I raise the amount of weight slowly, only when I’m super confident I’ve mastered the previous lower weight. I now can pick up a case of water in the grocery store with one arm. It’s not light as a feather but easily manageable. The strength I’ve gained is amazing to me.
recently joined a gym for the first time at age 64. i’m going super slow with cardio and resistance weight training. i lean towards low weight and high reps. i do this mostly for range of motion vs concentrating on the muscle itself. i’ll gradually increase weight when i feel confident that the joints and ligaments hold up. i have lots of time. going slow works for me.
Retired from teaching at 72, due to results of Covid. Kept feeling useless as I tried to regain strength and energy. Went to gym, felt a failure. Thanks to the information I have gained from you I feel less upset and more ready to make good progress. Informed and ready. Have also recommended your Channel to others. Great work, keep it up.
I'm so pleased to hear you've found the information in my videos valuable and that they've offered a welcome boost in confidence. Thank you for sharing my work with others, that truly means a lot to me :)
I lifted weights for years. Now that I'm 60 I've switched to resistance band training, less strain on the joints.
I'm "only" 47 but started watching this channel and followed a lot of advice as my body was in such a bad shape after years of neglecting any physical activity that I thought it would be just reasonable to start carefully with a training aimed at 50+. And I've improved a lot in the last couple of months thanks to Will's videos that can now do heavyweights but even though I still do some of the exercise I learned here. Plus Will is such a pleasant and knowledgeable guy to listen to
Thank you so much for sharing your experience, it's wonderful to hear what remarkable improvements you've witnessed over the last few months! Well done on the hard work you've put in 😄
Yes, he sure is! You're young still. The gift of time will serve you well if you keep up with exercise!
Will, Thank you for all the wonderful videos. I enjoy watching them and learning from your techniques. I am 75 years old and have been working out most of my adult life, and I am still learning. Your tips and guidance have helped me tremendously.
Hi there - I'm so pleased to hear you've enjoyed my videos and I hope they've been able to provide some useful information. Keep up the fantastic work you're doing!
Your videos are such an inspiration for me. My condition is rare, tumor in cerebellum and brainstem affecting the left side. I don't feel doctors and psysiotherapists understand much, but from you I learn so much and can be somewhat creative with my own rare symptoms from my condition.
Will, your channel is gold. Thank you for sharing your incredible knowledge. I just asked for the video, can't wait to dive in.
Greetings from a danish female, 57 yr 🎉
I'm 76 and live in San Antonio, TX, USA.
Before COVID, I had started going to one of our Senior Centers. It had a full range of gym equipment. You had to take an orientation course before you could use the equipment. They also offered a number of different exercise classes for all levels of fitness.
By the time the Center reopened, my health had really deteriated, so I haven't gone back yet. However, my apartment comples put in a brand new gym with all kinds of equipment and heavy free weights. At the end of March 2034, I showed photos of all the equipment to my PT guy. He told me there was only 1 machine he would give me the OK to use.
I went to see him until near the end of July 2 to 3 times a week. We worked on improving my leg strength and ability to climb high steps. Even on days when my back and upper legs really ached, by the time I finished all my exercises, the aches were down to 0.5 on the 1 to 20 pain scale. (I have osteoarthritis in both my hips, but the pain is in my leg muscles.)
I have signed up for your free video. After I have watched it, I will ask my PT if any of the exercises are suitable for me. I can't do anything on the floor and while I am working on squats, I still can't go all the way to the floor.
Glad you are so dedicated
I'm 70.... training on/off my whole life and I highly approve of this video.... seniors would do well to heed the advice given here.
My Mum is still going to her gym 3 times per week or more, coming up 84 years old. She walks 3 km each way to the gym as well. Even though her doctor wants her to get two knee replacements (he means well) she refuses because she knows she will lose her ability to continue her lifestyle and stay active.
There is one huge advantage of building muscle and that is protecting your joints! If fate has it that you slip, fall, knocked by an immovable object, or other over-50 life misfortunes, you are less likely to have a serious injury if your muscles take (most of) the impact, not the bones.
Trying to get myself going again, after surgery and some additional diagnoses that made me feel quite depressed. But I love your channel! You're always so encouraging. You've given me hope, and some really helpful exercises. I've just ordered your book! Thanks for all you do Will.
I'm sorry to hear about your recent diagnoses and the impact they're had on your mood. I'm so pleased my channel has been able to offer some support during this difficult time. Thank you for ordering my book, I hope you find it packed full of valuable content! I'm wishing you all the very best :)
True facts and advice! The only note i would add is the point on lighter weights and more reps. You still want to lift to failure as you pointed out but the problem is once you start to get to the 15 to 30 rep range, you also start dealing with muscle burn. That's not failure! You need to work through that until you can't lift the wait any longer. Great video!
Great episode, very encouraging!
Great to hear you thought so!
Really enjoy your channel and most videos. Thank you for your useful tips.
I'm 62 and exercise 6-7 hours a week to reverse fat to muscles. After about 9 months of hardwork, I started to see good results.
I'm about to start Resistance Training for my New Year's Resolution. I was going to research low vs high reps, light vs heavy resistance and slow vs fast motion, and this video has saved me plenty of time doing that.
I want lean muscle and not bulk up a lot, as big muscular arms would impede my Taiko drumming.
I already do cardio walking on Mon/Wed/Fri and plant to resistance train on Sun/Tue/Thu, leaving Sat for Taiko drumming class.
I plan to sign up for the free video!
I’m 51 and lift regularly. 6 days a week, 1 hour per session.
3 day split. Monday chest/ triceps, Tuesday Legs/Shoulders, Wed Back/Biceps. Then repeat Thursday, Fri, Sat…. Sunday is my rest day.
I like lifting heavy, it’s fun for me. I can do an incline chest press for 10 to 12 reps with a 90 pound dumbbell in each hand. I can row the same dumbbell for my back. I have 17 inch biceps and carry a lot of muscle.
Surprised you didn’t mention nutrition in the video. It’s important to have adequate fuel for your lifting sessions and protein for recovery and muscle building. And of course hydration.
I’ve been lifting on and off going back to my 20’s. Biggest difference as an older person is the importance of properly warming up. When I do those 90 pound dumbbell presses I start with the 30 pound dumbbell presses (super light for me, do whatever is super light for you). I lift that light weight slowly and in control focusing on controlling the weight and my form as I lower the weight into the bottom of the movement where the muscle is most stretched. I do that 10 times and then grab the 40 pound dumbbells immediately (still light, and I can easily do another 10 reps). Then I rest for about 2 minutes. Grab the 60 pound dumbbells. (These are starting to feel heavy but I only do 10 even though I could easily keep going)
Now I rest about 3 minutes and grab the 80 pound dumbbells (this is where I consider the workout to start. Everything else has just been a warmup. This is officially set number 1. ). I do 10 to 12 reps with the 80’s then 85’s then the 90’s with a 3 minute rest between each set.
That whole thing is 1 exercise for chest. I’ll then do 2 more exercises for chest (following the same routine above for each)
Ultimately each week I do about 20 sets (6 exercises) for each muscle of my body. (10 sets in 3 exercises twice per week)
I go further into madness by running my whole program in a 6 week cycle. Week 1 is easy (weights and reps and sets are scaled back) Each week gets progressively harder until week 6 where I’m really pushing going as heavy as I can safely and very close to failure (can maybe do 1 more rep) Then back it all off for week 1 again. This lets me really push weeks 4, 5 and 6 and recover/rest through weeks 1, 2 and 3 without actually stopping the exercises.
Funny it’s actually harder to do the easy weeks. You feel like there’s so much more in the tank and you walk out of the gym feeling like you didn’t do much. But it’s a good practice to back off so you’re not always red lining your body and you give the tendons and connective tissue some well needed rest.
I’m 63 and 3 years carnivore. 18 months ago I purchased an x3 bar and the muscle gain has been great. Such that I’m now doing a cut to 10% body fat. Can’t wait for the pictures
Very helpful, clear and encouraging video. Really like Will’s style.
Hey Will! Reading your book. Read up to p. 43 then skipped to Whole Body Health p. 275. Great, motivational reading! Saving the juiciest bits in the middle for last as it addresses specific muscle groups from head to foot. Have my own exercise regime for now, but definitely incorporating your ideas (from your videos so far). I'm 63 and feel 43 with no pain or mobility issues, so I'm exercising to keep it that way! Along with a healthy diet and no smoking or excessive drinking, it's not hard to incorporate exercise into one's daily habits. Stretching/yoga movements and resistance training on some days, stretching and cycling on other days, long dog walks every day! Need to focus more on core strength maintenance. That's my next goal. Thx for motivating me!
Well done on the brilliant efforts you're making to remain so active! Thank you for ordering my book, I'm so pleased to hear you're enjoying it, I hope you're able to put its tips to good use!
@@HT-Physio Reading it each day! My go-to with a cuppa!
I'm 68 and a bit discouraged.But I got your book, I'm watching your videos, and I'm starting to feel reenergized.
Hi there - thank you so much for ordering my book, I'm so pleased to hear my work has helped to provide a welcome boost of energy for you! I'm wishing you all the best :)
I discovered you just a few days ago, and I already feel encouraged that I can make noticeable changes to my body to help me feel better. I have arthritis, and it seems to have accelerated in severity over this past year. From watching your videos so far I am starting to believe that maybe by building muscle strength the arthritis will not seem quite so debilitating! Thanks so much for all of this excellent information!
I have been training for over a year (age 60). High rep and low weight is definitely a must. The aged joints are not as resilient as before. Thank you for the video!
So glad I (71yo) recently discovered your channel, Will. I'm in pretty good shape, but fell off my previously diligent workout regimen in the past year. Happily, your videos are helping me get started again. A note on the benefits of lighter weights: they allow slower *eccentric* movement, the part of each rep where the greatest muscle gain occurs (as explained extensively by fitness trainer Jeff Cavalier). Quick *concentric* movement to build power and slow *eccentrics* for hypertrophy are a powerful, effective approach. This method also fits well with doing a single set to near-failure, with an optional much shorter "follow-up" set after a 90sec rest. This maximizes Time-Under-Tension (TUT) very efficiently, driving muscle growth at low risk.
I have been a real fan of your channel for over the past three years! I had orthopaedic foot corrective surgery and think I healed quite quickly (had excellent physiotherapists), due to being fitter for my age as a result of cardio & strength training, plus I love walking! I bought your book over a year ago and continue doing the exercises from this as well as watching your channel. I have also been regularly using resistance bands and I wondered if these are effective as using weights. I worked as a health professional too until retirement and I know that working for 40 years my neck & shoulders suffered greatly, these areas need attention, which is why I love your book! Keep up the excellent advice, whatever our age we need to take care of ourselves and not overburden our poor NHS!
Thank you so much for sharing your experience, I absolutely agree that the better you go in for surgery, the better you come out. I'm so pleased to hear you've found value in both my channel and my book! And absolutely - it's never too late (or too early) to prioritise our health :)
Will, I am a 69 yo MD in California and I preach the benefits of weight lifting to my older patients several times per day. I will share your video with them if ok with you. I lift pretty heavy 3-4 hrs per week for years now.
I have your first book, is there more information in the new book? At 78 I appreciate the gentle competent manner you present exercises, stretches -- and the encouragement!
Hi there - thank you for purchasing my first book. The new book is packed with new information (the first was 330 pages long and my new book is 448 pages) and I have spent time revising my previous content too! I'm so pleased to hear you've appreciated my video approach :)
I’m 53 and started half an year ago, I can see the different. Thanks for your videos.
So pleased to hear it, keep up the great work!
Everything is better when you do it. (I'm 54 doing combo of resistance high rep and of non impact cardio ... Cycling). Added bonus, you are less cold in the winter.
Concur. Great muscle gains in the first year. As expected, the gains keep coming, but slowed. I’m 68 and really don’t care as long as I still make some muscle gains. Started being able to do 4 pushups, now I can do 60 in a single set. Additionally, I lost 50 lbs in two years. In the first year, it was down 23 lbs of fat and two lbs of lean mass. My Dr told me that’s very unusual. I’m going to surprise him in another month at my physical that should reveal 30lbs of fat loss and plus 5 lbs of lean mass. You MUST do resistance training and as noted in the video, one need not train like you’re preparing for the Mr. Olympia contest. In fact, I got a bit too aggressive and experienced some tendon soreness. I dropped intensity and added volume. Still making gains but without injury.
I am in my 70's and have been exercising regularly for about 2 years. I also increased my protein(whey) and collagen intake. My muscle tone and condition of my skin have both improved noticeably. It is wonderfully cheering! I do think giving your body the nutrients to make the most of the exercise is a good idea. Thank you for your great videos.
Absolutely! Well done on your brilliant efforts, I'm so pleased to hear you're witnessing the rewards :)
Great encouraging video! I did some resistance training in my 50s with good results but stopped due to various health issues. Now at 66 I'm ready to kick start the training to regain some resilience and do better at my mountain bike riding.
I’m 57. In my late 40’s I gained 15 pounds of muscle in my first year. I’ve continued to add muscle just exercising each muscle group with one exercise and only one work set taken to, or almost to failure, after warm up sets.
The biggest thing to watch for is to not injure yourself. As we get older, it takes longer to recover from injury and injury can set you back months.
Thank you so much for this video. I am 66 and have started resistance training again after my extended break from COVID and after. I am starting to see and feel results. Your channel is terrific…
I'm so pleased to hear you're witnessing results, keep up the hard work!
It can be done just like this man says. I know because I've done it. The results in 6-months were indeed incredible. After the world opened back up after the pandemic, I was a bit lumpy and totally out of shape after two years of almost complete inactivity. When I got to the gym, even the 20-pound barebell seemed heavy. Using the 45-pound standard bar for chest presses, dead lifts, squats, etc was out of the question. It took several months to get up to just being able to lift the standard bar. Then I put some weight on it, then a little more weitght, then a little more weight. There were minor injuries along the way, you have to be more careful when you're older. It's all just a matter of perserverence. If you can do just one rep of the lowest weight, no matter what the compound movement or machine, you have a starting point that you can build on.
Hello from Greece 😊
I'm 71 and your videos have been a great help for me, I'm grateful.
I do need to build more muscle but although I have tried several times to get your video I never received it (although I get the message that it should already be in my email)
Thank you again for your great work.
Check the Spam or Bin folder in your email. You might find the email there.
Sorry to hear the email with the link didn’t come through. Send an email to will@ht-physio.co.uk and we will sort it for you.
Great stuff Will and thanks for caring about the elderly bless you mate ❤
My pleasure to help!
I go to the gym 3 or 4 times a week and work out with weight resistance training. I’ve been doing this now for some years and there’s absolutely no doubt that the results have been amazing even though I have a shoulder injury which can inhibit some exercises. Most people who don’t know my age think that I’m up to 15 years young than I am. I see guys who are apparently around my age bent over and shuffling their feet and think thank god I’m not like them. Fortunately this fairly hard work is for me at least very enjoyable. Great advice Will.
I agree with the risks of injury, but it’s often advised high weight low reps increases strength but not bulk and vice versa.
I’m going to do this. I’m a 58 year old woman with type two diabetes and neuropathy. A previous smoker. I quit smoking in 2019 when I had a heart attack and quadruple bypass surgery. Then in 22 I had a femoral artery bypass surgery on my right leg. Fortunately, my heart was not damaged by the heart attack they said. Also was told that is quite unusual, but my heart was building pathways around all of the blockages. My goal is to get strong again and reverse my insulin resistance. I’m starting keto and plan to keep my carbs under 50 for a month or so and then reduce my carbs to 20 or less. Should I start weight training at 3x a week or 2?
I appreciate these videos so much. They are clear and informative and keep me motivated on my fitness and wellness goals. I’m a 69 year old- old male. Thank you so much for these!
I'm so pleased to hear you've found my videos helpful - keep up the great work!
Just got it thank you from a broken down 56 year old with many health problems
this is terrific information all over 50 and especially 60 should hear.
Thank you, I'm so pleased to hear you think so!
Super helpful video! I’m 69 and am getting started!!! Thank you for sharing your expertise and also being so encouraging!! 🇨🇦
very helpful. thank you. I'm 64 and most of the time I feel like I'm not making any progress. but I'll re-invest, trusting in your science knowledge.
I totally agree, I have been doing weights dumbbells etc and it really works, I am 75. Thanks
Keep up the great work!
Very good information. I started lifting weights some years ago. I'm now 54 and i think my muscles just started to grow when i was over 50. Before that i was training but no much gains at all.
Im a physician and I have to say WILL, YOU ARE AMAZINGLY SPOT ON with your work and I really appreciate your dedication to those of us over 50. your work is FANTASTIC AND RIGHT ON. the only thing I wish (being a workaholic) is that while you specialize >50 I wish I had started this sooner !!!!!!. THANKS. Andreas Edrich MD MBA FASAM MRO Denver, CO & South Lake Tahoe, CA
Thank you so much for your generous message, Andreas, I'm so pleased to hear you've found value in my channel! Have a great week ☺
Thank you Will, for this video. It has given me the encouragement I needed to start. I am a 74 year old lady, reasonably fit, have done a lot of yoga in my earlier years, but recently have not been able to exercise much, because I have a very painful left knee, probably arthritis. I live in Kolkata, India. Looking forward to starting this new strength training.❤
I'm sorry to hear about your painful knee. I hope this routine proves helpful for you. I also have lots of videos on my channel regarding knee pain which may prove helpful!
I really appreciated this perspective on gaining muscle. I’m especially glad to know people in their 80s gain muscle just as younger people. I’m not there yet, but it won’t be long. Thanks!
Thank you. Just put your book on my Amazon wish list, which this time of year (December) gets used by family and friends as a Christmas list. 🙂
So pleased to hear you're interested in my book, I hope someone is kind enough to gift you a copy for Christmas and, if so, I hope you thoroughly enjoy it!
Appreciate you, Will, and we bought the new edition of your “Thriving Beyond Fifty” book.
Thank you so much for ordering my book, I hope you thoroughly enjoy it once it arrives!
One thing I would love to see is a what exercises I should do as a regular 30 minute program. I usually do 15 minutes every day alternating upper and lower body. What exercises should I do to hit all muscle groups?
Thank you, I have got my foot into the gym today and I am grateful for this information because I questioned is it not too late. Thanks again!
I started vigorous high-rep resistance training in my mid 70s (and I'm 79 now), with the result that, yes... I now have some muscles that are a bit larger than ever before! I recall that when I was about 20 I was in an intermediate-level weightlifting course (which was too hard for me... I should have been in a beginner's course), in which for the final exam I was able to do exactly 10 chin-ups (long skinny arms not being good for chin-ups). Thanks to my current program, I am again able to do 10 chin-ups--- no loss in strength after 59 years (and I'm going to beat that).
Wow! That's impressive and inspirational!! Good on you!!!
Thanks for this very educational information
I just ordered your book almost 67. Thank you, Will😊
Resistance training does improve mobility but its better to spend some time addressing mobility/ range of motion issues separately.
Thank you so much for your expertise and easy to understand explanations. I appreciate you and your content (62 years old).
Thank you for your Life Savers ! I am a healthy 71.
Great video Will i am 71 and now have some weights and putting what you have said into practise, keep up the good work Will 👍
I also filled in the form for the video but it hasnt arrived. I have successfully received videos from you previously. Thanks so much for this video btw. It has inspired me and my partner to begin a structured programme of resistance training. I'm 61 and she is 53.
The most positive information I’ve heard in awhile
So pleased to hear it!
At the age of 70 I discovered I was prediabetic. I decided to become more active and improve my diet. On a health screening one year later my blood sugar level was normal and I had lost 25 lbs. At the age of 75 I started doing calisthenics. I am amazed at how much strength I have gained in the past few years. I can now easily pull myself over a high gymnastics bar.
Low volume heavy weights and recovery recovery recovery.
Works for me
I’m 55, been lifting 9 years, natural, high protein, creatine, Omega and multi vitamin is it..have tried other stuff but never noticed anything that is worth continuing.
I change up programs to keep me motivated. I believe lifting heavy is critical though…as long as you work up to a working weight. For example 5x5 until plateau or burn out, then I’ll switch to higher rep program. But I’ve noticed I don’t gain strength when I test my 1RM if I stick to high rep program for to long…which makes me question if I was building muscle with high reps.
Thanks, Will! So many people need to have all this information, so they don't shortchage their own well-being and lifestyle! ❤
Thank you, I'm so pleased to hear you think so! I hope it proves beneficial for those watching ☺
Thanks for these videos!
It's my pleasure to share!
I am walking forward and backwards with eight pound weights in each hand. I believe you called this the farmer walk. It’s a way I can do some resistance work at home because I really dislike the gyms. Folks there often don’t wipe down the equipment after their use and at age 82, I’m not interested in catching their sniffles.
HI Will i am 75 male and have been going to a gym 4 times a week for the last 4 years i like working out its been hard work had to lose my love handles first i only my weight is 64,3 kilos they have me on a good food programme and being a skinny guy all my live i am happy with my results so far .you do a great podcast is all ways interesting and i gather very helpful for the over 50 cheers ,👍👍👍👍
I love your show! Such great advice for anyone over (and under) 50!