1- incline bench press 2- bent over dumbbell rows 3- Bulgarian split squats
@jj-li3tm7 ай бұрын
destroyed my shoulders age 50 doing flat bench. This guy gives genius advice and routines for us old guys. Now 70. Listen to him.
@GordonSou8 ай бұрын
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.
@johngaruccio78973 ай бұрын
I’m 59 and was always a powerlifter in my younger years. Although injuries have kept me out of the game for awhile mainly lower back and mid back . I still have that desire to lift a house or a car. lol! Love your workouts and this channel!
@Patriottoo29 ай бұрын
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.
@scottjeffries24546 ай бұрын
I call them “park bench push-ups” anytime you’re walking around the lake when you see a park bench do some push-ups With your hands on the back of the bench
@AnthonyFILARDI-wt5pq10 ай бұрын
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.
@glenncalzada1707 Жыл бұрын
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.
@ktcarl11 ай бұрын
Oh, I get it. At first I thought you were an astronaut.
@rev6litrej56010 ай бұрын
@@ktcarl🤣🤣
@finiqulitso387810 ай бұрын
Been training since 18 years old and am now 50 I take full advantage of learning new skills as I age ...
@mikeevers907911 ай бұрын
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.
@bobbyk.goforth12668 ай бұрын
I'm 85 workout in my basement, and will definitely try your routine
@kslloyd844311 ай бұрын
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 !
@markthomas243611 ай бұрын
I will vote for theses 4 exercises for old men: Curls, Military Press, Incline Bench Press, and low weight squats.
@chrisdir33318 ай бұрын
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
@homerjneil10 ай бұрын
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.
@urbantreesteve280510 ай бұрын
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.
@alan30189 Жыл бұрын
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.
@jesuguru239411 ай бұрын
Fair point, but even better keep both feet on the floor, hand-supported on bench or rack or something. One knee raised with the other on the floor creates a pelvic imbalance which can risk groin injury or even hernia over time.
@rickinwast Жыл бұрын
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.
@jesuguru239411 ай бұрын
Once a week (twice if experienced) do 2-3 sets of seated concentration curls (for short/inner head), 2-3 sets of seated incline dumbbell curls or close-grip ez bar curls (long/outer head), and 2-3 sets of hammer curls or reverse curls (forearm/brachialis).
@mattlee3526 Жыл бұрын
Great video I watch your channel alot I'm 63 still lifting
@ericgetka84058 ай бұрын
Information about the number of sets and reps would be helpful. Thanks for your demonstration and comments on proper form.
@strongdelusion944211 ай бұрын
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!
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.
@tedcity58618 ай бұрын
Thanks for narrowing it down. According to YT, there are 35+ must do exercises and 70+ must do stretches.
@goodyan44538 ай бұрын
How many reps and sets exercise one though????
@CAmato-gk3sq10 ай бұрын
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.
@Mikeandcris917 ай бұрын
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.)
@frankr5443 Жыл бұрын
Thanks Gary. Love your videos for us older guys.
@royhaught95166 ай бұрын
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.
@kevinjones74649 ай бұрын
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
@fsu88me9 ай бұрын
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!
@marvinisrael16717 ай бұрын
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.
@EnigmaticAnomaly Жыл бұрын
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.
@jerrythomas445711 ай бұрын
Hard to beat the barbell squat
@glennford4140 Жыл бұрын
Thank you Great exercise tips for over 60.
@Colonelusmc19 ай бұрын
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)
@sargentppeper Жыл бұрын
Great info! Compound lifting is the best! 👍🏼💪
@theaverageidiot854610 ай бұрын
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.
@davidfryer93599 ай бұрын
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!!
@pauldyson80988 ай бұрын
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.
@ralphvalkenhoff288711 ай бұрын
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.
@jesuguru239411 ай бұрын
Leg extensions can be stressful on knees, especially aging ones - stick with squats and lunges. Leg curls are inefficient and can stress lower back - stick with moderate-weight dumbbell stiff-legged deadlifts. To "feel it", emphasize heavier compound movements (pressing, rowing, squatting), as heavy weight as possible while under full control with strict form, 8-12 reps/set. If you're not approaching failure by the last 1-2 reps, increase weight.
@rickybennett82165 ай бұрын
I am new to this, but about to get started, and hopefully stay with it. Thanks for the info!!!
@AlexLekas_TakeOne10 ай бұрын
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.
@michaelgarrison2194 Жыл бұрын
How often, for growth, should I do these exercises per week? Also, how many reps and sets? Love you videos! Thanks
@yufoh775310 ай бұрын
See my above comment for my experiences on this. The key is to find the right weight starting off for YOU though. Also 3 times per week is good but can be fatigue inducing after 3 or 4 weeks straight, so don't be afraid to drop it down to 2 times per week then for more recovery, before returning to the 3 times per week again. You will be amazed to find that your next workout, you will then feel MUCH stronger. That's what I found anyway. It seems like 2.5 times a week suits me but that cant be done of course lol. Also try get lots of sleep as it really does help.
@boli420310 ай бұрын
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)
@homerjneil10 ай бұрын
Balance is indeed a challenge! I have some serious nerve damage in one leg that makes it even harder. I do Bulgarian squats with a belt around my waist and a cable attached, then I use my arms on a squat rack for balance. Or try holding a DB in one hand and putting the other hand on a stable object. Kudos to you for lifting at 80! My mom is 88 and still does water exercise 5 days a week. I love seeing people keep moving.
@robertgreen265811 ай бұрын
Three good exercises, thanks.
@GiopoloMtl Жыл бұрын
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?
@jimmansi1187 Жыл бұрын
These guys never reply to comments or questions as they want you to purchase their programs. I love the channel as I’m 61 but it would be nice to sometimes get a response
@rumplestilskinbob74157 ай бұрын
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
@davidrojasjr4521 Жыл бұрын
Gary, thanks for the videos you put out there appreciate the exercises and tips you provide. 🙏🏼
@andrewmeyers185311 ай бұрын
Great video. Step ups on a small stool are also a good leg option.
@joelrutkowski7388 Жыл бұрын
Great info, and right inline with what I'm currently doing.
@rickhicks65457 ай бұрын
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 😂😂
@oneflyguy194910 ай бұрын
Everyones an expert
@freecitizen73727 ай бұрын
If you want to get in shape and fast, do a 1970’s gym class routine.
@terencefaison8853 Жыл бұрын
Comment: replace Bulgarian split Squats with basic Squats, no weights or just use machine(s) to increase leg strength.
@gregschmidt309410 ай бұрын
Thank you for this video. Much appreciated.
@Hahehhwgajshah72726.. Жыл бұрын
Loved the tutorial.Great work!!
@franciscoperez63568 ай бұрын
Thank you for the great information and exercise routine 👍🏼
@thomasluedecke8593 күн бұрын
I'm over 50 and hate Barbells
@jlw291510 ай бұрын
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.
@WillieJohnRidesAgain10 ай бұрын
I add mountain climbers on the floor. I do 4 sets of those for 60 seconds each.
@Mostopinionatedmanofalltime10 ай бұрын
You only need to do three things to build muscle. 1. Eat Clen. 2.Tren hard. 3.Anavar give up.😊
@user-dq9qf5db8n Жыл бұрын
Thanks, Gary. Will be sure to try these.
@judithwatkins25129 ай бұрын
Please Keep Me informed… I have had a stroke and have MS. Could you bring these up once? Some knee pain
@MatthewOstrowski-ek5fk7 ай бұрын
Awesome,I’ll give it a try
@ciarraibuzz6 ай бұрын
What about the strain on kneecap area when doing deep squat movement? Why not less deep squat?
@Charliemmafan9 ай бұрын
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!
@wilfriedmatusch92935 ай бұрын
They look awesome
@richricogranada96478 ай бұрын
Should one exercises with Popeye injury in both biceps?
@kevinlindsay52558 ай бұрын
Lost 85 Lb on Keto AND KEPT IT OFF, just walking.
@bobbyg6511 ай бұрын
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 ?
@jesuguru239411 ай бұрын
I'm 53, working out off-and-on since teens. For reasons mentioned in video, absolutely worth investing in an adjustable (flat-to-incline) bench, a cheap but usable one can be had for less than $100.
@BST-lm4po10 ай бұрын
If you get bored with those exercises, try doing the 'Clean & Press' exercise with dumbbells! It's a great full body exercise!! (Start with light weights and higher reps. Like 3 sets of ten. Then increase the weight as you get more comfortable).
@goya269510 ай бұрын
Get a new bench
@mpad68010 ай бұрын
Saw the Trust in the Lord sign and immediately subscribed. @
@colmkavanagh16537 ай бұрын
would doing the plank regularly cover most of the benefits of the second two exercises ( bend over row and Bulgarian split squat)?
@jimcorlett Жыл бұрын
Brilliant video I also like to finish with Arnold press🤷♂️
@d3nd3nd3nd3n Жыл бұрын
Thanks for looking out for us weaker older dudes! ;)
@Mav...10 ай бұрын
What about the stomach and obliques Gary?
@cautious1343 Жыл бұрын
Good stuff. Thanks I really like walking lunge, and horse stance. What do you think of these?
@wstevenson200410 ай бұрын
What are some good muscle building supplements after 50?
@lat59067 ай бұрын
If I’m going to try this 3x a week. What reps and sets does anyone recommend. Thx for the help.
@carlost945410 ай бұрын
What about the reps range.?
@tedirmiger38137 ай бұрын
Sets? Reps? Hello?
@darrenhadden1037Ай бұрын
What about sets reps or how many days a week?
@raymondstewart92638 ай бұрын
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.
@andrewparson983210 ай бұрын
So what if you can do incline presses, because of shoulder issues.
@CallMeJackWagon11 ай бұрын
It's hard to take anyone serious that still preaches lean meats and carbs. There's absolutely nothing unhealthy about fatty meat.
@edde73811 ай бұрын
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?
@fredgz84118 ай бұрын
Great video I like the exercises how many days a week should you do those?
@patricematte994110 ай бұрын
No arm exercise at all?
@brucepaterson673111 ай бұрын
Nice video buddy 👍
@terryplace3422 Жыл бұрын
Gary, your thoughts on adding creatine you your workout plan for older guys. I am 55 and follow your start up program
@nathantournahu39558 ай бұрын
Are you on TRT?
@stephanel477010 ай бұрын
I love doing JUMP bulgarian split squad. It will destroy your quads.
@Sttonkeoj4 ай бұрын
Trust me. People are eating enough.
@bambaiyya8 ай бұрын
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 ?
@Terryadfg Жыл бұрын
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
@Minhluong11611 ай бұрын
How about I’m 60 Plus can I still follow up to do this work out ???
@trencher7 Жыл бұрын
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.
@strongdelusion944211 ай бұрын
I do 60lbs, 3 sets of ten and that seems to do it for me! If 35 is light, work up to 50 or 60, but go slow, no injuries! They take forever to recover from the older we get!
@tommurphree563011 ай бұрын
Warm up . Very important .
@GavinHodgson Жыл бұрын
These are great - thanks!
@brettkrueger94647 ай бұрын
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
@rickhilton24478 ай бұрын
The last one is not going to happen with a bad hip
@benbeebe5617 ай бұрын
Newbie here. How do I know how much weight? How many sets?
@johnepyttesr89477 ай бұрын
Three sets. 15, 15 ,10 reps and with a weight that gets you close to failure. At 55 I've popped three tendons with heavier weights/ fewer reps and go lighter longer now. Turns out my muscles are stronger than my tendons at this age.
@carldevito5095 Жыл бұрын
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
@paulholland1641 Жыл бұрын
I don't think Gary replies back to people I could be wrong.
@PracticalKungFu Жыл бұрын
My two cents... yes, full body workouts four times per week at your age is too much work. We need more time to recover as we age. Try dropping back to 2 per week.
@carldevito5095 Жыл бұрын
@@PracticalKungFu thanks buddy
@carldevito5095 Жыл бұрын
@@bartrobinson2103 thanks buddy I started today cutting back
@PracticalKungFu Жыл бұрын
@@bartrobinson2103 I am 57... I do 2 upper body and 2 lower body workouts per week and 2 to 3 cardio sessions, but I probably do more Zone 2 cardio than intense cardio