Thank you Will Harlow‼️ You have dedicated yourself to those of us who are on the other side of young and vital so that we may become old and vital. So wonderful of you‼️

I'm so glad you've said all this, I keep hearing from people "you can't put on muscle over 60" and it baffled me, I've gone in 18 months from dead lifting 20kg to now lifting 60kg, (1.2 times my own weight). How can that not have increased my muscle? I feel vindicated, reassured and also proud of myself. Thank you.

Im a 69 year old body builder. A caution id have with heavy lifting is the danger to internal eye pressure if you are developing glaucoma.

Fifteen minutes of absolutely 'SPOT ON' advice! Listen to Will - he won't lead you on OR let you down!

Definitely myths! I hadn’t heard the myths but even if I had it wouldn’t have stopped me. I began weight lifting at age 69 and I love it. My personal record in the dead lift is 232# and my goal is 250#. I’m currently age 75 and have no plans to discontinue my lifting. I do however, have an excellent trainer so I know I’m doing things correctly.

Hi Will. Thank you so much for that confirmation. I started going to the gym at age 74 and had a lot of trepidation about it but I actually found it to be a very inclusive, inviting and friendly place. I have a personal training session once a week and do 2 more sessions on my own. When I sometimes struggle with a weight or setting things up someone always comes to my assistance and it is so nice to see young people willing to help others. I love your podcasts. I'm in Sydney Australia.

*Will Harlow* Thank you for that research and appreciate your videos , time , etcc. I have been losing weight , and continue on. But I do all your exercises and just keep buy . Between doing exercises and other activities , it's keep me busy each day . I am even Happy , I no longer have Acid Reflux and I been feeling better each day. I been working on my health problem, each day .

Almost 56... do bodyweight exercises(goblet squats) plus kettlebells as no gym close to where I live, but mainly road cycle and hike..... I'm building a bodyweight gym in the garden so I can start taking the calisthenics to a greater level and do the pull ups/muscle ups with fitness bands to assist until I get stronger and lighter and get the technique dialled in.... Never give up- as the saying by George Bernard Shaw goes: " We don't stop playing because we grow old; we grow old because we stop playing"

I feel vindicated. I'm 55, started lifting a year ago, progressive overload and i love the challenge of lifting heavy

At the gym, I found people NOT cleaning the equipment during Covid. Plus I find all that dark, heavy metal equipment depressing. I returned to gardening outside in the sunshine. For me, it is important to see something productive in my efforts. A loaded wheelbarrow on my hillside has a function. I get something done and yes, I’m using resistance. My ankles are pronating on uneven surfaces. Treadmills and asphalt don’t require this type of spinal adaptation., while nature does.

I know this a different type, but wanted to say thank you for a first video I saw you did, I used to trip and almost fall and you showed how to walk properly on a video. I told my doctor yesterday and she said great, she sends patients to rehab learn this.,

Thank you Will for debunking long held myths. I wonder at the origin of this misinformation, not sufficient studies? Whatever the case your enlightening info deeply appreciated by your over '50's audience. Everyone actually benefits from your presentation, no matter their age.

I fully appreciate your information regarding the myths So brilliantly explained everything Just can say awesome way of explaining Very informative I have also joined your 3tips Friday programme that's also Great!Thank you once again

You’re so right! I did a lot of aerobics exercises for the past few decades. 30-60 minutes of walking (mainly), cycling or swimming 5-6 times per week. Because of a nagging shoulder pain due to exercising with (free)weights incorrectly I used only resistance bands and light weights. I did in-body tests every 6-9 months but the frustrating result of low to borderline metabolism never changed and my weight change was about 2-3 kg above or below my starting point. Btw, I live a healthy lifestyle with good diet and proper rest. I decided to take a break from resistance band training until full recovery of my shoulders. 3 months ago, I resumed resistance training in a gym under a personal trainer after listening to an inspiring talk by a longevity expert that it’s no point saving money now and to spend them on medical care in the last decade of my life due to the side effects of osteopenia/sarcopenia . So far, my shoulders are pain free and my trainer has progressively increased my load and variety of resistance training. I know I am stronger now and my metabolism has increased. I am very pleased that I didn’t let my prejudice of going to the gym stop me. In fact, fellow gym goers are very nice and friendly because we all share the same interests of building a healthy body through hard work to stay fit. There is always a positive vibe in the community. The reason why the gym is an ideal place to do resistance training is because there are a lot of resistance training machines which are well calibrated for safer workouts vs using free weights which can cause injuries. I happen to be the oldest trainee in the gym and my trainer told me that many of my fellow gym goers intend to encourage their parents to follow my example. I am due for my in-body test in 2 weeks but I know it’ll be good.

Excellent!! It's easy to think you're ready for the scrap heap as you get older and that it's too late to improve your strength. Love the positive message here. So great to hear It's never to late to start.

Will, thank you for updating this, it is important. This is much appreciated ❤

I am 71 in August , I have been power lifting for 4 years, I did my first competition 4 days after my 70th birthday and can now press 40.5 kg and deadlift 95kg. I feel great and have many less aches and pain s now🎉

Some excellent advice again Will. I have in the past relied on walking and gym going to ensure fitness as I age, but steady paced walking did not provide sufficient stimulus and I did not find gym exercising interesting. Now I enjoy participating in parkruns and archery, even though I am in my late 70s. I believe the benefits of walking and running depend very much upon how much effort you make to go at a sufficiently fast pace. Often people just go at too leasurely a pace. I find archery provides great upper body resistance exercise, often outdoors. For me both park runs and archery also provide good opportunities for socialising. The key is to find activities you enjoy. Then the exercising becomes easy.

Thank you for sharing this in a clear, concise way. Can you tell me what you consider to be light weight and heavy weight. 👍🇨🇦

I'm over 65 and do plenty of walking and regular core muscle exercises. Looks like I'll be needing to get some resistance bands. I know you did a video, a few days ago, with some exercises for muscle gain using bands. Would they be enough to do?

This was excellent information and you are truly a font of knowledge for those of us over 50, 60, 70. Thank you, Will!

Thanks and very well said, Will. I am 68 and used to have all sort of musculoskeletal issues about 12 years ago. Bad knees, plantar fasciatis, lower back pain and arthritis on both hands, to name a few. What got me into working out at the gym was my frozen shoulder. The physiotherapist introduced me to do some exercices as part of the rehab. I keep the routines ever since plus doing brisk walks during rest days. Now I can do pull ups, 110 kg lat pull downs etc. I also do the Norwegian 4 x 4 protocol (but 5.5 miles/hr by 6), 12/3/30 protocol ( but 4.5 miles/hr instead of 3) or 10 km brisk walk. All the issues I stated above has gone and in fact, I wear barefoot shoes for weightlifting and for outdoor walking. I hope this will be helpful to others to do the same thing. We can overcome or slow down the aging or sarcopenia if we want to.

This was wonderful information! Thank you! I used to go to the gym regularly before the shut-down. It was really discouraging not to be able to go during that time. Now that we are free again, it has proven to be incredibly difficult to reestablish that habit. Your video is encouraging and motivating! I think try again to establish a gym habit!

OMG. This is a brilliant advice video. I feel so more aware of what exercise will help me to toughen bones and gain muscles. Resistance training...am going to give it a try. I've got bands and weights. Also trying a gym on Friday. Thanks for doing the research for all us over 65's and younger.

My comment could apply to any of your videos. I am 71 years old. Your approach is really helping me to overcome some hip and knee issues. This video encourages me to be more aggressive in my resistance routine. I recently decided to build muscle mass in my upper body and legs.

Thank you so much for all your videos. They have given me very important knowledge on preserving my capacities and great confidence in my "getting back in shape" journey. Thank you for your kind guidance, it really makes a difference.

THANK YOU! I have been struggling to increase resistance training with MORE resistance and/or heavier weighs but am challenged with back, knee, and other joint issues! It is very frustrating!

What exercises to do, to gain bone ? We started going to the gym today and I worked out . I'm starting slow and work my way up , since I haven't done weights in long time. I do exercises at home too.

A great video which is backed up with studies. Keep them coming.

Thanks a lot ...you are giviing us alot of information...

Again very good advice thanks

I had to comment twice. The way you showed everything on boards really made the information clear and somehow made it stick in my head! Honestly you are excelling yourself lately. I tried to do your latest resistance exercises yesterday but my bands snapped so had to order more! I am really daunted by the study that recommended 3 hours of resistance training a week. I will be pushed to manage half of that, although I’m doing a lot more than anyone I know at 71. I do a lot of strong yoga too. I do have early osteoporosis so improving bone is important to me. I’ve managed to up my weights a bit more anyway.

Great advice. I started at the gym when i was 67 was so self conscious and nervous but stuck with it. I did get a PT as I didn’t want to injure myself. He kept pushing me and saying age is only a number. Dead lifting 65 kilograms so amazed at what i can do now. I wantto travel and lift my suitcase 😂

Very helpful piece of advice! Thanks very much for sharing❤ God bless 🌹💥

Thank you Will!!

Great stuff!

Thank you! I'm 55 and usually use the precor elliptical or stairmaster for cardio (30 min after 15 min walking warmup on treadmill), but I think of it more leg endurance training. The former lets me set it so it tilts back and focuses on the glutes which I believe is helping my hip pain (along with other exercises that favor glutes over quads).

Great stuff Will.

Any advice for a male at 81 who by the way has had a quad bypass, who wants to avoid ending up a decrepit but needs to avoid a repeat performance under the knife? No pressure. Perhaps best to know what not to do. FYI I have never smoked and rarely booze. Talk to your cardiologist you might recommend. I have, he has limited English, and spoke in general terms. (I live abroad} Bottom line is keep taking the tablets and don’t over do it. Cardio better than strength? Since the op two years ago, lost much muscle mass and it refuses to return. Statins don’t help, side effect I’m told is muscle loss. Not to mention aging doing its wrinkly thing. On to a loser really. Where does one draw the line on pumping weights, before dropping dead. Daily walkies are good, except the dog is getting a bit old and huffs and puffs a bit on the hills. Perhaps I should take the hint. I would look forward to a prog for the over 80s, it would be fun to read the comments. What do you think?

Walking coupled with resistance training is good. Is walking / rucking in a weighted vest a good way to achieve positive results?

Hi Will, love your videos. Could you please explain shin splits. What are they, how to avoid getting them, how to fix them. Thank you

Don't understand what is light weight and what is heavy. How much in kgs?

I’ve come to realize that lifting weights is hard for me and it’s hard for everybody else. We all struggle, just at different levels.

Thanks so much for this Will. Your videos are pure gold. A question though. What weight levels can be considered light and heavy respectively? Thanks in advance.

Thank you for sharing I appreciate you input to help everyone. Sound advice! Maybe you can share a set of videos showing how to do resistance training at home, which weights you recommend for age, size, gender, from minimum to maximum. For example, is it possible to stop at that comfortable maximum weight for optimal bone denisty resistance training without increasing it any more? Maybe show a set of dumbells and how to do it. I guess a lot of the older people would be more comfortable to do resistance training at home than at gym due to different factors (transport, location, etc).

Weights are fine if you can do it safely and have access to the equipment and trainers who really understand the ageing body. It is so easy to hurt yourself, I did when I was much younger than I am now. Exercises with elastic bands and also using our own body weight are more suitable to the majority of older people I feel. The very best exercise, and the one least done by older people in my experience, is getting out walking in the countryside and climbing over stiles etc. Most older people have no idea how much they have deteriorated physically until they perhaps have a fall or end up in hospital for some other issue. Falling is the greatest hazard older people face by a million miles, and walking over rough ground and negotiating gentle hills is the best antidote to this. Although this must be built up slowly and gently - we don’t want to be calling out the mountain rescue! 😀 Even urban walking can be beneficial as long as people avoid major roads and vehicle pollution. I am 75 plus and can walk 12 miles easily and climb steep hills and even mountains, but I have built up that level of fitness slow-ly - that is the most vital thing.

Will, could you please define heavy as it applies to weights? How many pounds/kg is a heavy weight?

Thanks for this. I knew a lot of it, but having it so clearly explained was great. I didn’t know that about heavy weights. I’m only just getting to 3kg weights after 6 months. For shoulders I can only manage 1kg for some exercises because of an injury. I’m doing far more than anyone I know but am not doing 3 hours a week! More like 40 minutes twice a week. I belong to an online exercise programme for over 60 ish, where everyone is doing 20 minutes resistance twice a week plus 20 minutes/resistance plus mixed cardio once a week. I double up on the resistance times and add my own cardio but most people are complacent and thinking they are doing enough. One person has ditched the resistance and is doing Get Fit With Rick instead, which I’m sure is great but cardio rather than resistance so she hasn’t done herself any favours.

Great video

Thanks for the video. What KIND of resistance training do you recommend to get the results you mentioned?

Hey Doc love your msg for us older folk...let's face it we are getting older...Just a quick Q? Could you define too light or too heavy....or is it better to graduate weight bearing exercise? Can't wait to get a copy of your book..Cheers

Good stuff!

Have looked into Super Slow Resistance Training? John Little, Doug McGuff and Adam Zickerman promote this kind of training.

50+ ? I was a martial arts teacher, until 76 years of age. Now at 77, I have had multiple strokes. I am trying to regain fitness: flexibility, strength, balance, endurance, coordination. I can not find firm evidence so far on what level of exercise I should be doing. I am quite concerned about precipitating another stroke, and the evidence of risk with heavy duty training seems equivocal. I do body weight exercises as joint pain permits, some walking, stretching, and light dumbbells. I do not work to exhaustion, to max reps, so am not sure what gains I might expect. I know what the HIITS adherents say, but they do not seen to discuss people my age who have cardio-vascular problems, nor have I found relevant research on risks, costs and benefits of heavy duty exercise for post stroke persons. I am pretty sure that my MD, as is true of many of them, has no real evidence based knowledge on fitness training. So, I consider your advice to consult your doctor to be of limited value in the general case. I yet to find fitness trainers who really seem to know anything about this, either locally or on KZfaq. I have fortunately not suffered greatly with coordination problems, and my balance, initially very compromised, seems not so bad now. Five weeks in a hospital bed left me with degraded strength and lost muscle mass. I was going downhill physically before the strokes though, and not really working very hard at my martial arts practice, not doing any serious conditioning. Lots of movement, but little sweat. Big mistake! I know lots of exercises, and KZfaq is full of recommendations, but I am not clear on how hard to push myself.

Fantastic advice Will. I know its true. Only started resistance training and lifting a few months ago, im late 50s, and ive never been fitter. Walk to and from work each week day to and im remaining lean easier. Just wished me face matched the body 😂

Hi Will, how often should you do the resistance training. Daily, or so many times a week?

No myth, being full of energy would have my mom, husband or kids dragging me all over the world, we're still in negotiations, legs on strike awaiting new union contract, too bad for them I'd rather be biking or shoveling snow❤!

I do agree that weight training is really important.😊 But what about 4 x 4 interval training? I have heard it is supposed to be really good for the heart and lungs and fitness level.

What is your take on isometric exercises, both static and dynamic, vs working out with weights?

You said the perfect combo is walking and resistance work but does the same apply to swimming and resistance work? I have arthritis and walking hurts but swimming doesn't and I love swimming. So do you think this would be ok?

But which resistance regimen? There are so many recommendations, and they conflict.

Will Harlow: The Best Bar None! (for all ages :)

Really interesting, and thanks for sharing. But, @Will Harlow, what is your take, on people over 65, and ‘possibly’ any significant benefits of combining cardio AND resistance both simultaneously, with the use of Kettlebell exercises. Your comments would be welcome on this, please. Thanks and best, Steve, Bristol 🙏👍🏼🤩

Right. That 10 minute walk to the bus is just not doing it. 😂 Resistance training it is. No easy access to a gym. No room for kit in my rented house. Im going to research making Heath Robinson stuff. I do need this. Just lifting heavy shopping bags in and out of trolley and from taxi to kitchen leaves me with back problems. (Back chronically damaged but needs exercise as well) Ah well. Off the sofa Helena.

So heavy weight for low risk exercises, medium weight for high risk exercises or find replacement.

Hi Will how can I build muscle mass as I have arthritis in my wrists. My consultant told me non weight bearing, I'm 70 year old female Do step class and pilaties loads of walking.

What is the difference between heavy weights and light weights for 62 aged person weighing 160 pounds?

One of the reasons people avoid gyms is the cost.

Does lifting effect numbness on your hands !!!...

I've been running routinely for 20 years. This September I'll be running a 5 mile race to celebrate 70 years of age. I've lifted weights sporadically over a few decades, but now I've lifted routinely for 1 1/2 years. I agree 100% with your points.

Does an exercise bike set on high resistance count as resistive training

Does increasing muscle mass apply also to women after menopause?

I would like to know how many people were in that first study. Also, 3 hours a day of resistance training (assuming that's handheld weights) could cause other injuries and strains on the body of an older adult no matter how healthy they are. What is difficult is that you can't really monitor if you should stop doing something because it doesn't hurt immediately.

0:47 "It's impossible to build muscle after 50." 2:25 "Over-50s shouldn't lift heavy weights." 5:37 "Cardio is the best thing that you can do." 10:26 "Walking is enough" (especially for ages 75+) 12:04 "Gyms are a scary place."

Will is correct about gyms - most people are only concerned about how THEY look, not YOU. Haha.

As a woman don't want muscles .I only want to get fit

What weight is considered a heavy weight?

How many reps for heavier weights?

Love this as I am your typical 56 walker, endurance, osteopenia, low muscle, dsypenia, can't lose tummy/girth. Plus I am getting sick and tired of amt of walking. Also the hills are really taxing me. Benefits fresh air ,scenery podcast audiobooks. RT helps tires me out in a good way to use up energy and sleep better. Thankyou excellent information.

😊

What about people over 85????

He never answers your questions 😢😢

🌀💛🤗

Hi Will. You do a beautiful job. Why not introduce yourself simply by saying: Hi: I'm Will Harlow: I'm the over 50's specialist physio here at HT Physio. It's just less pretentious and more straight forward I believe.

Thank you for this video Will, definitely will help millions of people including me 🫶