Very nice video. What's really sad is that earlier, I used to work out consistently for 3+ years. Now, it's fighting the "mental head space" of "I know I need to, but I don't feel like it." The irony is that once I do it, I feel great.

Muscle mass!!! I work in rehab with the elderly. The ones that stay strong do better! Across the board. Thank u for putting this out there 🙏🏻

I am a 70 yr old male that lifts weights. I can attest that it works for adding and keeping muscle. My workout is simple but highly effective..1 set to warm up then 2 sets per muscle group till absolute failure..3 x a week in a split routine. most movements are compound with a few isolation depending on muscle group.. twice a week i throw in a little cardio. I have no doubt this method switches on many genes that improve health and cognition.. my doctors are always pleasantly surprised when they see me..

My secret weapon is public transportation. It involves walking and lots of stairs. I use the stairs in my building at work all the time and skip the elevator. I live in an old building, too, so even more stairs there. I take advantage of my walkable community and run as many errands as possible on foot. Hauling laundry and groceries up and down stairs is terrific exercise. All this in addition to 3x per week in the gym, swimming 2x per week, and walking at least 40 minutes 5 or 6 times per week. This makes SUCH a difference! I’m stronger and more stable than almost everyone I know in my age group-mid-late 50s. Also important is maintaining flexibility-I still walk with a very long stride because I’ve kept my legs flexible.

I watch Will's video religiously. He is an excellent teacher. His explanation is succinct and he doesn't ramble on like others. I have shared his video with my peers (all in their 70s)

I'm really not trying to blow my own trumpet, but I'm now approaching the age of 67. I still work in the fitness industry as a Gym Instructor and Personal Trainer. I am continually advising older gym members of the importance of resistance training for maintaining their muscle mass and bone strength. It's important for both genders, but particularly for women who start to lose bone density once they pass menopause. Yours is an important video!!

Great video! I’m 68, until 4 years ago in great shape, cycling 300 km per week (mostly in the mountains) working with weights and personal trainer in the gym 3 days per week, and generally extremely active. 4 years ago, I was diagnosed with non Hodgkin Lymphoma, had chemo and radiation, unfortunately, had a recurrence. This time, 5 months in hospital, stem cell transplant and massive chemotherapy. Once back home, started exercise routine again. Due to chemo and 5 months in bed, lost lots of muscle mass and developed osteoporosis. Fell on the ice almost 2 years ago, compression fractures of L1 and L4, another period of months with little or no activity, due to severe pain and inability to do much. Now, I’m struggling with trying to maintain and build muscle mass, I cannot perform most exercises, but I try. Your video is spot on, it’s a bit frustrating for people like me since I’m so physically restricted. But I keep at it, your videos help immensely!

Thanks for this video! I'm 55 & going into my 3rd year of doing 3 whole body workouts per week with cardio/walking/hiking in between. I lost 25 lbs & grew more muscle mass, & am the healthiest I've ever been. I can literally convince no one in my age group to do any resistance training, which is too bad because I really see the difference in myself.

I’m 75, just finishing cancer treatment. This is good to know as I lost 40 pounds and most was muscle mass.

I work on my muscle mass at least 5x per week. I also use a small trampoline. I had Ovarian Cancer and had RADICAL SURGERY agreed just 38. It was a massive jolt to my mental and physical health. There are problems I must continuously and continually fight these mental and physical health. I have not children or partner to help and support me. I MUST therefore take care of myself. I have been looking for a dentist for 2 years without success too. 🤷🏼

Great video. I watch your vids to help my dad who seems to be losing mobility at an alarming rate, mainly due to loss of muscle mass. It's so easy for the elderly to get caught in a trap - if they stop moving even for just a week due to injury caused by having sarcopenia, it's so hard for them to get back to where they were pre injury, nevermind build muscle. Plus my dad's a lifelong vegetarian & has never eaten enough protein his entire life. Your recommended amount, even at the low end of the scale was about 2-3 days protein intake for him. It's really hard to find more protein sources for him, short of secretly feeding him meat! Thanks for the great advice, the internet's saturated with exercises for young people but short of exercises for the over 50s who need to do them much more than us young people. You're filling a great need

DAMN GOOD INFORMATION - THE FIVE TIPS - STRAIGHT TALK!!!!!!! I'm a 78 years young man, and all that you have said here works. Once you 'stop' moving around & working your body, you start getting ailments that you never had before. And thanks for telling us about eating 'protein', that was very important also.

My husband was a weight lifter and runner. He did his workouts 7 days a week, every single day for 40 yrs. He had a stroke at 57. A year later he was diagnosed with cancer. Because he kept his muscles so strong from his teens the doctors praised his strict routine saying this was why his recovery was so quick. Sadly he lost his cancer battle but I'm sure had he not kept himself physically fit he'd passed much sooner than the 6 yrs he lived fighting his cancer.

Thank you for reminding us that with poor muscle mass we are setting ourselves up for even more misery in our later years....a most timely reminder!!!! Thank you

I’m 72 and have been lifting and generally working out for 60 years and maintain a good amount of muscle mass. I added yoga every morning 2 years ago to help with stability and range of motion. It’s a miracle what all this does for an old body. I talk to others in my age bracket that experience pain and stability issues but only in passing because literally no one I talk to takes action. If one is not inherently intrinsically motivated no amount of pushing will get them off the couch.

You are SO right.. I'm 70 years old and really fit. The problem: To convince my environment to do the same things as I do. They are sitting on the sofa and tell me, that this is much more comfy. Moning the whole day long, which little aches they have. - and doing nothing to change anything. The hardest thing to do is to activate people - even the young ones.

On holiday in Spain - out walking, not very confidently at 74 with painful knees, - sat on a park bench, listened to this video - walked back to my hotel about 1mile, putting your advice into practice, and found that it worked, felt more "stable" and therefore more confident. I was quite surprised how close my knees were, previous to following your advice . Thanks Will for your brilliant advice .

Watching my 80 year old Mum being so determined to stay active and strong is amazing…….she watches your videos and it helps. Thanks👍🏻

Makes perfect sense. I have stairs. I haven't been upstairs in several years because I fear falling and breaking my hip. I was encouraged by your comments about building strength to help me be more stable. Thank you so much! I'd love to build my confidence up enough to go upstairs without fear. That's my goal. I also love that you offer ways to accomplish our goals without having to go to a gym. I'm not a public exerciser. 😂

Great video. Very clearly explained. I am a 74 year old man that up until three or four years ago took a lot of exercise. Since then I had arthritis of the hip and heart disease. I have recently had my hip replaced successfully and I have been doing specific exercises for that. I am now moving onto more classical resistance exercises (squats push ups etc( which I am doing at home.

I swim 5/7 one hour lap, daily long walk, hiking weekday when weather permits. A month ago i started resistance training with bands that i ordered online a complete set. Very enjoyable, better and easier than dumbbells. I am able now doing the deadhang for 45 second and trying pullups using tubes bands. Very helpful for a 70 female to keep going on routine workout that is now my full-time job Thank you for the video that is very encouraging with important information.

Excellent video that all of us seniors need to hear! I should listen to this video at least once a month to remind me of these important facts! I've just saved it! Thank you immensely 😅

You are extremely helpful in your videos, so thank you! However, today you pose real problems for me. I live in a tiny 23 sq metre studio flat, I also do my work as a professional calligrapher and designer, as well as playing serious piano and singing at events. So, I have zero floor space. Cannot find another square inch on which to store weights or resistance bands (neither of which I can find at an affordable price) of any kind! Also have a freelance income only, no pension - so intermittent income that barely covers my rent, utilities and food. No money for a gym membership then. But, I DO walk every day (we live in a beautiful and large garden village), and I do chair and wall Pilates every day. I have added in some of your compound exercises (sans weights). I also do 1 to 2 hours x 6 days a week of serious piano practice - believe me, your whole body is involved! And then I do voice warm exercises to help my voice and breathing control when I sing - my core is extremely strong as a result. I do intermittent fasting, two small high protein meals per day, with zero carbs and sugar. My GP tells me I am disgustingly healthy for my age (I am almost 74 now). I think how I live and what I do to take care of myself works....for ME!

I’m 63 compete in masters Olympic lifting deep snatch 70k and 100k C&J my flexibility is bang on. Explosive lifts at speed keeping the fast twitch fibres in shape

Great video...thank you.....as I get older (65 now) I realise just how important it is to look after our health......it is so valuable and under-appreciated.....nowadays I try to workout in various ways in order to maintain interest and consistency with my training.....the compound exercise are the best bang for your buck and allow muscles to work together as a group.......when it comes to squats I find it awkward using the barbell on my shoulders so I use a hex bar, which is really great for me... Besides using weights I also workout with bodyweight exercises such as dips, pushups, burpees etc.....that way I get to mix things up a bit and also use different movement patterns......on the days I walk I will sometimes wear a weighted body vest to increase the intensity of the exercise, together with some prisoner squats and walking lunges.... Given my age I am also monitoring my heart rate so that I can better control the intensity of my workouts.... Sticking to an exercise routine is not easy and takes discipline and diligence in sticking to your program..... Whatever you do find something that works for you, something you can enjoy and keep up on a regular basis. Doing the same old routine day in day out won't help with maintaining consistent practise. Variety is the key to making it interesting and stimulating both physically and mentally. Sorry for the long comment, but I sincerely hope and wish that you all keep on trying and not give up on the effort to exercise and look after yourselves. It is truly worth the effort and the time, and will be reflected in the improvement in the quality of your life.....best wishes to all....

Always a very informative video thank you. Please show some exercises that can be done at home especially for the people with bad knees who can't do squat or lunges.

Thank you, Mr Harlow for the general advice on how to maintain your health and keep your muscles in good form through exercise, nutrition, and resistance training with special focus on introducing gradual challenges to the physical routine to avoid the plateau impact.

Love this video! Hitting all the key points and simple reminders of the importance in combining active lifestyle to staying fit and healthy. Not just about your waistline - it’s keeping heakthy to avoid chronic illnesses. Than k you

I am 81 love all yr video n explanation .. keeping me moving even I got arthritis n spinal problem .. it really ease my pain better than medication .. grateful n blessings you 👍🏼💕

Use it or lose it

Great video Will. Completely agree that compound exercises are the best ones. Just one word of warning is they are also the most complex and easy to get form wrong and get injured if you’re pushing towards your limits. So main advice is to (1) watch videos on KZfaq (there’s lots - eg Athlean X) to get the right form for squats and deadlifts (and if you’re in the gym, a machine will be safer to use for form than free weights, though the latter help you develop better balance) and (2) start squats and deadlifts with no extra weight and build up weight slowly over a few weeks. Not only does that help you focus on form which can take weeks or months to perfect, it also helps reduce the impact or likelihood of delayed onset muscle soreness (DOMS) which can put you off persisting with your programme. Above all, keep going and be patient - the benefits take time and it’s a lifetime programme!

Excellent advice: good core, stability, less pain, independence, metabolic health, resilience, recovery ability and bone mass! Great advice on ways to build muscle mass. Thanks from Sydney, Australia

Fantastic! No one has ever shared such important information.

Very good advice. Been saying this for a long time. Im nearly 73 and trying to get into shape after a long series of health problems leaving me strength and condition problems.

I would be grateful for more compound exercises. I find squats incredibly difficult and always have done. I have lower back problems. More ideas please. Thank you.

Can you suggest other compound exercies for those of us who cannot do squats or lunges?

Great concise video, like a previous viewers comment, being 60 and fairly active I know I need to but it’s being motivated. During lock down I started a regime 3 x per week of compound and isolated exercises, then more or less stopped. Now I have lower back pain and hand discomfort, so carry on DIY work and occasional exercises. It’s not easy but your video has given me inspiration as well as practical advice - thanks

Most valuable video/wake-up call for inactive people like me and the hard part will be the continuous resistance exercises we have to challenge to keep us moving and prevent aging bodies. 4:00 👍💙

Excellent video, educational, informative. Thank You.

I have weight trained for decades but have had to adapt my training with age and injuries. I now focus mostly on core and glutes to support my hip replacement and upper back for the compressed disc in my neck. I do however still do some chest and arms work etc to the extent that I can with some carpel tunnel and ulnar nerve problems. I have changed the way I do some exercises to reduce stress on my iffy areas. To date my regime seems to work, going to the gym 3or4 times a week and walk on average about 30 miles a week. I appreciate the benefits of gradual improvement ( up to a certain point) but my aim at 73 is to maintain what I’ve got and reduce the inevitable decline.

This is a great video and I will be increasing my strength training accordingly. Thanks for all you do to help older people understand the importance of exercise on our health in the later years.

Such great advice, info. and exercise plans for the 50+ group. Compound Exercises! 6 sets, per muscle group per week. This confirms and explains in better detail what I have already incorporated into my weekly routine. A big thank you all the way from San Francisco, California!

Thank you for making this simple to understand and achievable for someone who needs to start somewhere!

IMO I’m 58 and we do need to go to the gym and hit every body part with weights, I work all summer at my ranch and my muscles do not build up but in the winter when I travel south after the ranch is closed I workout 3 times a week and I rebuild my muscles so the gym is vital for building muscle and staying strong.

Merci pour cette vidéo vraiment très complète et utile. En un si petit petit temps vous nous avez tout donné...❤

So happy I discovered your channel. I am 74 and have been a somewhat inconsistent exerciser since the age of 40. I now am dedicated to my fitness and health and have revved up my resistance and aerobic training. I can tell I have lost some muscle mass and hoping to make some gains. My fear is getting ill and having no reserve to rely on should I need more than 2 weeks of recuperation. I have been led to believe at my age sarcopenia is irreversible (according to studies cited by Dr. Peter Attia)

Absolutely helpful ! I ain't eating enough protein nor doing enough reps and sets. It is time to buck up and forge ahead with determination! Thanks, Mr. Harlow, for your invaluable guidance in physical maintenance.

Thanks for not rambling. I appreciate this. You get to the point.

Very nice! Thank you so much. Please add the link of the video with complex exercises you mentioned.

Great video Will, as usual . I bought your book recently, brilliant read, full of helpful advice. Many thanks for your help in keeping us all healthy and active.

Great thank you.

Hi Will, I LOVE your videos and all the great advice. Do you have any videos on compound exercises for different areas of the body?

Very informative/ helpful especially for me, 80 yr old female who has healing tibial plateau fracture.

Hi Will. I always enjoy your excellent advice and usually share your videos with many of my older friends.

Very useful and motivating. Thank you. I’m lucky to have just got a standing desk so I’m combating that inactivity whilst at my desk job.

This video should be compulsory viewing for everyone over age 50.Superb

Thanks for sharing your expertise. It's so very helpful to know which kinds of exercises to do to get the maximum benefit out or our workout time. I appreciate your clear instructions, demos and you get to the point without rambling or a lot of repetition.

Hey Will I love your program, I really do. My trouble is getting started. Every morning I have my daily chores, usually takes me 11/2 . By the time that's finished I'm knackered😮 Now where do I start..stair climbing and not hanging on to rails like before, cool aye. I'm doing something different daily. I'm 76 and physically healthy except for menopausal sweats..oh I wish you had something for that🤒😥 Love your program, easy to understand and follow.

Morning mate. Doing my wake-up floor exercises while listening. My Health Coach sweetheart reminds me to combat sarcopenia in my 70 y/old body and now I have a chord of firewood to load and split with my axe.

If more elderly people took note of what he's saying, the NHS would save a fortune not having to dish out tons of mobility aids and deal with the results of falls.

Thankyou will for another informative video, Today i used my physiotherapy TheraBand to help walk around my apartment, it help me walk around with less pain, and was able to walk down the stair with less pain, sadly their is no device, i had to hold it with both hands tried it with different ways but not able to use it as expected came loose. I would like to see if a therapist like yourself to come up with a TheraBand with black traction as that is the strongest one. I would like to see a version that physiotherapist like yourself could make and a strap that wraps around the knee and ankle to twist it at the front of the ankle to have a foot/ankle strap at the lower end of the foot and ankle, also a design that can be hidden somewhat underneath clothes, to facilitates walking. I feel the support and traction has help me walk around but sadly this is not a device i can use outside the house, and live in hope that physiotherapist can make such a device to aid walking for those like me with limited mobility.

Breath is THE connection to vitality and, yogic breath work can help us with our mental health & balance & good choices, when it comes to “just doing it”. #simplypractice #practiceeveryday 🙏🏻💃

Aged 64 and regaining now my balance, strength and youthful demeanor since I am doing squats and pushups more often and more regularly at home (and core exercises using weights/bands and yoga mat). Great videos by the way

Completely agree about increasing weights by increments. I’m now squatting 525 kg.

Thank you very much for this reminder about a body that needs intentional care. I think we were set up by youth when the body was there for us, no matter how little regard we gave it. It is wonderful to know it can still respond even though we are no longer young. I feel stronger which makes it easier to walk errands. I will now apply your exercise to deal with tripping. Thanks for this service!

Great and informative. I have a physical job but feel it does not give me any sort of muscle maintaining exercises, simply a lot of walking and little movements. Food for thought yet again

Thank you Will! This info is so very important!

Brilliant video as always😊thanks Will for the explanations and encouragement to persevere with our exercise regime. So much appreciated 🎉

I´d like to know how to calculate the daily intake of protein. If we have let´s say 100 grs of chicken breast, not all of that will be absorbed by the body. Thanks a lot fot this awesome video!

I always watch your brilliant videos and try to take on board your advice but now realise a mile walk across the moors dog walking each day and gardening when it’s not raining isn’t enough for this 74 year old so thank you. I will investigate taking in more protein and getting back to squats I used to do after hip replacements.

I do HTT workout at F45 each morning at 6am for 45 minutes each week day and 1 hour there on Saturday at 8:45am also. Half the days are bodywork with some weights. The rest are with weights. Am 67 now and thrive on it. Still working self employed sales.

The tough years are 50 - 65. Working, taking care of elderly parents, putting a kid through college, maintaining the house… I bike to work but that’s about all I can manage w/o cutting into family & social time. Gym? Hahahahaha…

Thank you for the video doc! Clear and informative

Great video! I will be showing it to several of my friends! Cheers from a transplanted Glaswegian in Toronto.

Thanks for all your videos but this one in particular. It’s been the most helpful and useful. Can’t thank you enough. 🏋️‍♂️🚶 Cheers Kev. 👍😀

Thank u!! U r absolutely right, I have lost all my muscle. I have already fallen twice. I need to work out for muscle building.

Just bought your book. Thank you so much for all your information.

I hanger osteoarthritis in my knees and hips. Bone grinding on bone. SQUATS with weights is impossible for me. I have 2 years to wait for Surgeries.

Good video, very sound advice.

Excellent advice again , thank you

Thank you for informative be happy and healthy after 80, be active by choice everyday, so thank you again.

On social media you see elderly men and women maintain their overall fitness by working out extensively. It's a cultural thing. Americans do this really well. It's in the nation's mentality, or part of the nation to remain physically active throughout life. It's really impressive how human beings accept a widely regarded truth as being the acceptable norm. There's NO reason to become less active as you grow older. In fact you may have more time to concentrate on a solid workout routine. But here, in Europe, we are taught that when you grow old you have to accept the physical decline even if it's perfectly doable to prevent it. That's shocking, that the government doesn't intervene here. Once you hit 50, you should be given 50% off in the gym. Just imagine how much happier everyone would be. No medical bills and grandparents who can participate in family life with their grandchildren like everyone else.

I am 56 years old and strength train with weights 4times per week. I am in the best shape ever. Super lean and fit.

Excellent video. Straight to the point on all important aspects of this topic.

THANK YOU 🙏 Your videos are easy to understand and follow.

The fountain of youth is good diet and prioritizing resistance training weekly. Resistance training also helps prevents dementia. The Goblet squat is easy on the back and a wonderful exercise !

Very ni e video. Important to share this with all the elderly. One gripe I have is I wish you could have included compound excercises for the other parts of the body like the back, chest, arms and shoulders.

Fantastic info very well presented! Thank you so much 🙏

What do you recommend as substitute exercises for those with sciatica where squats and dead lifts aggravate the issue.

Hi Will what compound exercise would be suitable for someone with “bad” knees made worse by squatting? Very informative video, thank you.

Will Harlow, I am very appreciative of the content of your health videos. I do your recommendations and more. Thank you so very much!🎈

You are FABULOUS! Thanks.....Cliff

Really informative and very clear, going to follow your strength, training videos (muscle mass). Think I should mention that the volume keeps changing on your video so much so that you have to keep turning it up and down all the time. Once again, thanks for the great info. Kind regards, Griff

Thanks mate, I thought it was a great video. Very clearly explained and made perfect sense. I learned a lot from it and it should all be very useful stuff to know now I'm 50!!!

Thank you so much for a more than clear explanation of good health in older age. I intend to follow your advice as I need exercise after my back operation.

Thank you! I need this! You are encouraging snd informative.😊

Love the book. Thanks Will. Aussie Bob 😊

Wow, so grateful for this vid, thank you! So many reasons to keep building muscle, and keep doing compound movements standing on the bosu ball💪🏽🤙🏽

Thankyou for all your useful tips I find all your videos very help I tell my friends to watch and listen and learn

Great video, it has given me so much hope. Thank you so much!