1- incline bench press 2- bent over dumbbell rows 3- Bulgarian split squats

destroyed my shoulders age 50 doing flat bench. This guy gives genius advice and routines for us old guys. Now 70. Listen to him.

At 79 years of age, strength training since I was 14, I workout three times a week. I focus on the heavy compound functional exercises: Deadlift 2x48kg K/bells Squat 65kg sandbag Shoulder Press 2x20 kg d/bell Sandbag carry Walking fast 3 minutes in between. All the science, including neuro-, supports (according to your condition) heavy weights with the classic compound exercises.

I discovered a nifty exercise for upper body a few months ago. When I first tried it I could only do 5 or 6... I just finished 3 sets of 25, so even old guys (82) can get stronger by building muscle. Every other day I do pushups on stairs. I stand with my feet on the floor at the bottom of the stairs, and place my hands at about shoulder width on top of the fourth step. Then, I just lower my body, until my stomach touches, and push off. I adjusted the reps, as I felt what I could accomplish without too much fatigue. I reached the sets of 25 in just 3 months, and have gained size in pecs, biceps, and triceps. I had minor tears in rotators twice, but the stair push-ups seem to have strengthened shoulders, too, without aggravating the rotators.

I have been working out since I was 17 . I’m now 62 .Best thing I ever did in my life along with martial arts.I recommend to everyone so you don’t fall apart when you grow older.

Thank you Gary. I'm starting my 70th trip around the sun and I need to be fit enough to make another dozen or so laps. Your techniques will assure that I can. Thanks for making these important videos.

Been training since 18 years old and am now 50 I take full advantage of learning new skills as I age ...

Aged 53. Do 3x35 mins sessions a week early morning before work. Alternate between: (1): bodyweight deadlift, incline chest dumbell pushes (22kg), tricep curls and sit ups (on board) and (2): bodyweight bent over rowing, bicep curls and crunches (on board). It gives a lot of bang for your buck timewise.

I'm 85 workout in my basement, and will definitely try your routine

Im a 60 year old man- I have never really spent much time with Resistance/weight training in the past although I have always been involved in athletics and sports. I wish I would have though. I have wanted to start a program but really never knew where to begin. I liked your selection and I am gonna try them starting this week. My plan is to Get into a 3x/wk program and really commit to that.. Thanks for the video !

I will vote for theses 4 exercises for old men: Curls, Military Press, Incline Bench Press, and low weight squats.

Totally agree with elbow position and hand position with dumbbells. I'm 54 and have worked out since 2nd grade when I got my first weight set for Christmas. I weight train 3 x a week, chest, arms, and combine back with shoulders. Mostly superset bar with dumbbell and do 24 sets per workout. Before each workout, I warm up with abs, combine hanging knee raises with ab wheel and planks. Beyond weight training is as much outdoor cardio I can do, cycling, swimming, hiking and alpine skiing. A perfect day is completing a trifecta, combining 3 different exercises, weight train, cycle and a hike, for example

Wow, great video and so true! I evolved to those basic exercises on my own for various reasons, though I do seated cable rows instead of the DB rows. I do incline DBs at a slightly lower incline. Bulgarian squats are amazing. No neck and back problems, but a terrific natural squat motion to really work the lower body. I’m 60 and going through cancer treatments for the 5th time, so I’m all about finding the optimal exercises to stay in shape.

Excellent. Totally agree if you could only choose 3. Like someone else said, I naturally moved into a similar routine for all of the reasons you mentioned. 57 now and grew up lifting weights with all kinds of routines. Always been lean and tight joints with limited range of motion. Still mix it up but these are go to exercises.

Whether you have back issues or not, I seriously don’t recommend any kind of freestanding bent over rows. It’s too much pressure on your back and you’re going to wind up with back issues. You can accomplish the same thing on a flat bench which one knee on the bench one foot on the floor, and then do one side at a time. There’s hardly any pressure on your lower back.

Suggestion: A video highlighting the 3 areas of the bicep {Long. Short. & Brachialis) and the variety of exercises to target them. It ought to include discussion around using heavier weights and lighter weights.

Great video I watch your channel alot I'm 63 still lifting

Information about the number of sets and reps would be helpful. Thanks for your demonstration and comments on proper form.

I'm 61 and I've been doing "HIIT" training the last year with weights, and Bike and I haven't been sick, I don't get that "I over did it feeling" anymore after hard exercise, or hiking, or even after 20 miles on my bike! I'll tell you though I had to work up to it slowly. Use it or lose it gentlemen!

Clear, rational instruction. Wonderful vid!Thank you.

The ketogenic diet together with more lean muscle mass is the most efficient way to burn off excess body fat. Cardio is not nearly as efficient. Doing the bent-over rolling with the Palms facing up whether you are supinating and pronating your wrist or not, will directly work your biceps and forearms as well as your entire back. Once you get stronger I would add some tricep and shoulder work.

Thanks for narrowing it down. According to YT, there are 35+ must do exercises and 70+ must do stretches.

How many reps and sets exercise one though????

These are probably the top 3 free weight compound exercises overall. Add in some dumbbell Overhead presses & dumbbell Romanian deadlifts and that covers most of the bigger muscle groups.

64 male, lifting mostly compound lifts for 15 years after knee surgery ended my 40 year of running.. I respectfully disagree on using dumbbells exclusively and recommend the barbell....even for 60 year old novices. Work on the basics: Deadlift, squats, overhead press, bent row, and bench. If you need accessory then do chin ups and dips (assisted if necessary.)

Thanks Gary. Love your videos for us older guys.

I'm 86 and have been working out with weights sense I was 15. I do around a 20 minute workout doing six exercises and I still have about the same muscle mass I had whenI was 40.

Thank you. Turning 60 end of month. Fit for my age but want to keep balance and reduce unnecessary strain to joints. Very good choice of 3 3xercises. Cheers from kev in Ammanford wales

Good video. There is certainly a legitimacy to compound exercise workouts. I do a “Classic 3 day” workout (59 years old). Chest, legs, and back with only dumbbells. Been doing it for 30 years with slight modifications over the years. Can’t beat it!

I'm an overweight guy (5'5", 200lbs.) turning 86 in a few weeks. I strength train twice a week, once at home via Facetime with a friend and once at the gym. I've had both knees replaced, my right shoulder has a torn rotator cuff plus a torn bicep so only half the bicep is attached, and I have spinal stenosis and spondylolisthesis. The knee surgeon said that if I want to maximize the life of the knee replacements, just walk, bicycle, or swim. Since I can't go through the torture of a knee replacement redo, I listen. I know it's also important to lose weight, but I've given up on that. I do opposing muscle groups super sets. So I'll do assisted pullups and then incline bench presses with 45lb. dumbbells. Then there'll be seated cable rows, 60 lbs. for each hand alternating with 20lb. weighted pushups on pushup handles. Depending on whether I'm in the gym or at home, for my glutes I use a 210lb. band attached to a door for standing hip thrusts or, using ankle straps, cable glute kickbacks with 30lbs. At the gym, there are also the abductor/adductor machine, the pec fly/rear delt machine, and the e-machine ab and lower back. I also do seated dumbbell presses and hammer curls. So far, I seem to be holding muscle loss with aging at bay.

I've never been a big fan of standard bench presses. Best mind/muscle connection for me is something called barrel presses -- I do them on the low-incline; not flat, but not as high as regular incline. And with legs, much like the standard chest press, the barbell squat absolutely kills me. And my back. I definitely prefer those Bulgarian Split Squats. Less stress on the back, and they hurt like hell, but in a good way.

Thank you Great exercise tips for over 60.

Thanks, Gary! For squats I use the Titan Safety Squat Bar to protect Shoulders, neck, back and knees Weighs 61 lb and handles placements change the angle of attack for core and back- Good Luck! (77 w/ titanium shoulder and knee, neck vertebrae fusion so careful at last-haha)

Great info! Compound lifting is the best! 👍🏼💪

I been doing the Bulgarians for a few years now. One thing I struggled with is the ROM and the positioning. What I learned was to set up at the bottom to ensure you're getting a full ROM. This way you don't have to fumble around with foot placement, etc.

Bro. 57 now. I have been in a bulking phase for about 25 years. I’m 5’8” and 27.5% body fat and I weigh 200 lbs. I have been walking for the last month five miles a day. I want to start back working out. I don’t think I have a whole lot of visceral fat. Would intermittent fasting be beneficial. I like the thoroughness of your instructions. I need spoon feeding at this point. And you help me learn. I am driven once I get started. But a have to be prepared to avoid injury. I look like I’m in my early forties. I CAN DO BETTER!!

Honestly, I usually don't click on "THE ONLY EXCERCISES YOU NEED" videos because they feel like clickbait. That said, I did click on this, and I agree: if you have to pick only three exercises, these are three of the best.

As a 60 year old man, I’ve started working out at the gym for a year now. One day I’ll do 1/2 mile treadmill, 3 sets of chest, triceps, shoulder, leg extension and abs. Next day, lats, leg curl, biceps, shoulder and abs again. All 3 sets each. Not really feeling it. I don’t know what I’m doing wrong.

I am new to this, but about to get started, and hopefully stay with it. Thanks for the info!!!

Basically - push, pull, legs. If you look at the three exercises here as a guide rather than biblical commands, it makes more sense. Some days the push can be a shoulder press, or the leg exercise can be lunges, or whatever else if your mindset prefers variety.

How often, for growth, should I do these exercises per week? Also, how many reps and sets? Love you videos! Thanks

Excellent vid. Gave me some ideas that I'll be using starting next workout. As for balance, oh boy is that a problem after a certain age. I have, though, found that increasing strength has a remarkable effect on improving that old-age balance problem. Doesn't cure it, but any improvement at all is greatly welcomed. I'll be 80 in 3 months and appreciate any and all tips for resistance work for sure. (Subscribed now)

Three good exercises, thanks.

Great tips on each exercise. I'm 57, so I think I'll cut back from 3 to 2 whole body workouts per week, given that I also use my rowing machine at home. I like Gary's knowledge, but I'm not thrilled by the fact that he doesn't reply to comments. Is he suggesting to do a workout with only these 3 compound exercises?

I’m sixty four I build a lot of muscle and you would be surprised warm up 5lbs and then 10lbs and that’s it many many reps with many 1/2 pushups on your toes and then knee bends

Gary, thanks for the videos you put out there appreciate the exercises and tips you provide. 🙏🏼

Great video. Step ups on a small stool are also a good leg option.

Great info, and right inline with what I'm currently doing.

Great advice I just turned 49 and I’m a captain on my fire department hopefully this will help me keep up with my young punt firefighters 😂😂

Everyones an expert

If you want to get in shape and fast, do a 1970’s gym class routine.

Comment: replace Bulgarian split Squats with basic Squats, no weights or just use machine(s) to increase leg strength.

Thank you for this video. Much appreciated.

Loved the tutorial.Great work!!

Thank you for the great information and exercise routine 👍🏼

I'm over 50 and hate Barbells

Lunges walking across the floor. Maintains flexibility and always makes for a good ski season. Hello from 52. And get a mountain bike and a road bike. Do miles and climbs. On the mtb, just take it easy on the fast singletrack or technical downhills, healing takes longer. Ride the climbs in the dirt, many muscle groups if technical, does wonders for hips and lower back. Shit we getting old. Measured on the downhill, it is recovery now. Even though you know you can wax the 25 year old.

I add mountain climbers on the floor. I do 4 sets of those for 60 seconds each.

You only need to do three things to build muscle. 1. Eat Clen. 2.Tren hard. 3.Anavar give up.😊

Thanks, Gary. Will be sure to try these.

Please Keep Me informed… I have had a stroke and have MS. Could you bring these up once? Some knee pain

Awesome,I’ll give it a try

What about the strain on kneecap area when doing deep squat movement? Why not less deep squat?

Personally I don't think it's really a good idea to be recommending that older people try to do squats while standing on one leg with the other leg back on something else because I think a lot of people are gonna be falling down and twisting their ankles or even possibly breaking their hips or whatever because older people don't have the balance to be standing like that and squatting up and down like that or the strength for sure on only 1 leg and I'm not even that old yet not even 50 yet but I wouldn't want to do squats while standing on 1 leg with another leg back behind me stuck on a piece of equipment myself so I definitely personally wouldn't recommend that for older people and I would have probably just recommended box squats, goblets squats, squats while holding the dumbbells at your shoulders possibly or something like that even if those squat variations are always mentioned and recommended, I think they would be much more practical, effective and safer especially for older people man undoubtedly but no matter what I appreciate that you take the time to make videos and trying to help people just like everybody else that's doing it here on KZfaq or by training people because we all know that more people need to be exercising and becoming healthier and stronger for sure!

They look awesome

Should one exercises with Popeye injury in both biceps?

Lost 85 Lb on Keto AND KEPT IT OFF, just walking.

Great video! I'm 58 and have been pretty much doing these exercises for almost a year and am definitely seeing gains! In fact I just got 2 new 45 lb dumbells for rows and bench presses . My only issue is my bench is flat and doesn't incline. Any suggestions ?

Saw the Trust in the Lord sign and immediately subscribed. @

would doing the plank regularly cover most of the benefits of the second two exercises ( bend over row and Bulgarian split squat)?

Brilliant video I also like to finish with Arnold press🤷‍♂️

Thanks for looking out for us weaker older dudes! ;)

What about the stomach and obliques Gary?

Good stuff. Thanks I really like walking lunge, and horse stance. What do you think of these?

What are some good muscle building supplements after 50?

If I’m going to try this 3x a week. What reps and sets does anyone recommend. Thx for the help.

What about the reps range.?

Sets? Reps? Hello?

What about sets reps or how many days a week?

Does doing the dumbbell row with your elbows close to your body not cause internal rotation of the shoulder and possible impingement or whatever you call it.

So what if you can do incline presses, because of shoulder issues.

It's hard to take anyone serious that still preaches lean meats and carbs. There's absolutely nothing unhealthy about fatty meat.

Thanks for the Tips. I am going to look for a weight bench similar to the one you show in video, too. Ripton Six cardio? Where is that available?

Great video I like the exercises how many days a week should you do those?

No arm exercise at all?

Nice video buddy 👍

Gary, your thoughts on adding creatine you your workout plan for older guys. I am 55 and follow your start up program

Are you on TRT?

I love doing JUMP bulgarian split squad. It will destroy your quads.

Trust me. People are eating enough.

Hello Garry, I live in New York, which state you are in ? I would like to get training in person with you, is it possible ?

Is this your private gym? Wow! I noticed about what your saying about the location of your elbows! I have a bad lower back, I like use no weights on that exercise

How about I’m 60 Plus can I still follow up to do this work out ???

Just got an incline bench and now need to know what weight dumbells I should get for the bench press. I only have up to 35 lbs and that seems too light and they are expensive so what's a good rule? Looking for muscle mass.

These are great - thanks!

Every one has the answer im 60 yrs old i have been working out all my life and have never had do listen to this nonsense and do very well without it

The last one is not going to happen with a bad hip

Newbie here. How do I know how much weight? How many sets?

Gary iam 65 and been Training for 35 years I think iam doing too much work doing full body workouts 4 times a week with alot of sets I think according to you iam doing too much like 9 sets a body part per workout I would appreciate your feedback

Thank you