There are 6 MAJOR mistakes men over 60 make when working out... And in today's brand new video... Live Anabolic trainer, John Shumate (who's almost 63 years old)... Will take you through these common traps to avoid!
my BIG MISTAKE was when i was pushing a full loaded wheel barrow UP HILL,,and gave myself a HERNIA,,, major mistake,,, EASY DOES IT,,, at one time i would have been able to do it,,but NOW ???,,,NO,,, GO EASY, SMALL LOADS,, surgery was the RESULT,,,, to REALIZE IM OVER 60 would have saved more than 2 years of grief.. , GO SLOW, YA AINT WHAT YA USED TO BE,,, well, for sure im not,
I’m a retired United States Army Master Fitness Trainer. At 57 years old I’ve been working out since 1979 and I have learned that it started while making mistakes but over time you get it all down while fitting it in with work and family life to include meals. And if you’re wife is into working out life is just as good.
@@hellorodney I carried 100 pounds in each hand up 3 flights of stairs at age 50......up to that point I thought I was indestructible, .....a noise bleed and a baby hernia,......I continued to lift heavy for another 10 plus years ,.....needless to say the hernia got bigger, ....a 520 bench press finished me off for good ,....pec tear , and a major hernia,
I have been working out for 50 years! Just turned 70 and I am in great shape with strong core muscle strength. My personal rules for success for exercising, longevity and wellness: 1. Be patient - it takes time to built a foundation of strength. 2. Consistently is critical. 3. As we age - it takes longer to recover - rest. 4. I practice isometric exercise warm-ups with amazing results. 5. Lift with purpose and form concentration. 6. Slower reps are better with increase tension - building muscle mass resulting in less injuries (especially as we age). 7. Sleep and duration critical as well as diet. 8. Stress reduction. I practice meditation - calms the nervous system and restores homeostasis. 9. Journal your daily events and workouts. 10. Hydrate and get plenty of fresh air and sunshine. Best wishes to all on your journey into fitness, wellness & longevity. "You health is your greatest wealth!"
I'm 68 - I just hit 50 years of going to the gym / pumping iron........ ( except a 2 year lazy gap about 20 years ago ). I weight the same as I did in high school...... to the pound. 2 things that I have learned in the last 2 years that I find very useful and important: HANGING, which I try to 3 times per-day & full squatting - like a minute at least, 3 times a day
I'll be 80 next month and in my view this is an outstanding tutorial !!! Keep in shape and realize as you age youre need for more recovery time is a must. I'm up to 7 or more days recovery time between working each muscle group, and 3 or 4 progressive weight increases before reaching 7-9 reps. i.e. it just takes me longer to achieve what I used to, but but I remain extremely grateful for out living my warranty and still being able to workout. Please never forget the importance of cardio.
Turning 72 next January. I can't believe I just learned about creatine but it makes a difference. My recovery is better and sure does take longer than 20 years ago but I do recover. Lots of admiration and inspiration hearing from a man a few years my senior. Keep it up and may you have many years at the gym.
I love that "out living my warranty". Kudos to you. God willing and if the creek don't rise I will also be fortunate enough to experience how my work outs will change in my 80's. Working out and exercising are the best longevity pills for those of us that do not have genetics on our side.
One thing I've learned getting older with bodybuilding-type training, and I think Joe Weider himself or one of the bodybuilders he trained said this, in so many words: if time and circumstances tempt you to miss a workout, remember that a light workout is better than none at all. That regularity, that discipline pays off and keeps your joints healthy.
Absolutely! Consistency is key, which is why everyone needs to find their motivation! Everyone has their own goals, and having people support your journey is a great motivation.
I'm 62 & been doing weight exercises during my younger days, but now I pick it up again, lifting 4 days a week with light weight. Your videos motivated me to continue lifting till my last breath. 😊😊
66 and working out 4days a week 3 hours a day. My motto is light and right in lifting. Been lifting last 35 years best shape of my life. Do lots of cardio also.
This is excellent advice for men over 60. I am 61 years old with 37 years of weight training experience. My personal training schedule and occupation is dependent on being fit. Proper weight training and intermittent fasting have helped me maintain a strong and lean body and core. Keep crushing it my Brothers over 60!👍🇺🇸
I am 59, and workout regularly, and have been a UPS driver for 32 years. The thing that seems to hinder me the most are tendons and ligaments. I go much lighter now, and more reps. Anytime I go up in weight, I usually suffer some kind of tendon injury. My muscles tell me I can lift heavier, but the rest of me says no. 😲
I find to do 3 sets of 14 reps before moving up the weight makes a big difference. Always did 3set of 12 reps then moving up, but at 74 need to up it to 3 sets of 14. And when starting a new routine always start off light and slowly work your way up. All ways use full length of the muscle, all the way out and all the way back, will help a lot,
I'm 63 and pain it will disappear ....stay away from pain pills is what I do.....I'm pretty strong ...long time ago I understood Arnolds way of super set heavy ...heavy ...then lightweight more reps...trick your body ...it's true your body is programmed
1967, I was thinking the same thing. My impression is that asking nutrition questions of a medical doctor is pretty useless, might as well ask your neighbor.
I am 61 and started last year very slowly and gradually building up the strength and losing fat off my belly and legs. Lots of discipline and perseverance needed. All worth it. Worst was giving up sugar. How hard that was! But once you are used to going without it you feel the energy and the results will come soon. I would like to add a major mistake that cost me weeks of recovery. That's going overboard. Give enough rest to the muscle group that has been trained. Give a day off after an extensive workout to legs if you have trained them and do the shoulders or arms instead and vice versa. Not keeping hydrated is another mistake I made and suffered as a result. Also, get good quality sleep which is really important for your muscle recovery and growth after a workout. Lastly, Intermittent fasting really works for me.
If you're exercising your muscles to failure, you typically should rest them for 72 hours, there's some bodybuilders that will give that muscle group a full week to completely heal, that way you know for sure you're building on new muscles. Otherwise I totally agree with you, intermittent fasting, no sugar, keep portions low, don't over due the protein, plenty of vitamins and the sauna will greatly benefit muscle recovery.
At 60 now, lifted for 20 years. Excellent advice. One thing to add at our age is scheduling a Deload week every month or so to reduce fatigue so that you can continue to make gains. As you become more experienced, you can organize your workouts with overload of weight, sets, or reps. Then sprinkle in some BFR training with low weights and high reps. Even try some intermittent fasting to lose bodyfat. Lots to learn in this wonderful hobby!
If you've been lifting weights for 20 years, why are you trying for gains? that's the very best way to debilitate yourself, permanently. You need to stop becoming and keep yourself in a maintenance status, IMHO.
@@cluelocker You’re certainly entitled to your opinion. The first several years I just lifted with no plan or guidance. After my newbie gains, I stayed at a plateau for many years. And was okay with my physique. Decided to get serious about it only in the last few years. Thus, educating myself instead of just lifting blindly. Added some size and lost a lot of bodyfat over the last year. Will always be looking to improve, that’s why I use deloads to fight fatigue to come back stronger the next workout cycle. Thx for the comment, have a great evening.👌
@@davidking9854 I'm 66 and haven't been a serious weight lifter, just calisthenics.. I have some dumb bells I've toyed with. I know healing takes me way longer today than when I was 40. Be careful is my code I want to preserve full function as long as I can.
@@cluelocker Yes, you are correct most certainly. My recovery is definitely harder now. I just maintain good form and workout just 3 times per week. Sleep is a must. Lots of variables for sure. And I do take TRT along with HCG, so that helps immensely.
Hi... I'm 58 .. Have been struggling to accept that I blow out every 4 to 6 weeks then can't train for about a week so JIm gonna try a deloading strategy when I get to the blow out stage. I have practiced progressively loading for years and only recently have I struggled to increase reps and or weight. Garys comment also applies to me I beat myself up when I rest more than two. Consective days. I train 2 on 2 off
One thing I learned the hard way is : *Listen To Your Body* . I'm 70 now, but when I was 62 I ended up having a mild heart attack in the gym (where I work out regularly). No chest pain, I just felt like I was crashing- I had to sit down and put my head between my legs so as not to pass out. I had to be taken out in an ambulance- but I was able to walk to it. On the way to the hospital they had me hooked up and were watching a cardiograph up on the wall and they were saying "Yup, he's fibrillating a bit." Here's the thing, though- I'd had warning signs - I'd get sick at the end of a 2 hr routine- but that I just blew it off, thinking "Well Arnold Schwarzenegger mentions he sometimes gets sick during a hard routine, so maybe this is just normal when you really push yourself," Unbeknownst to me, I had a 70% blocked pulmonary artery. So they put in a stent, so I'm good for a while. My point is- get checked out, and take a stress test if your an older person just starting a gym routine out of the blue.
Wouldn't regular blood pressure checks have given you warning signs? I check my BP every month or two. A steadily rising BP is pointing to future trouble.
For your heart read about Hawthorn Tincture, for you arteries read about vitamin K2+D3, Serrapeptase enzyme therapy, and EDTA. EDTA has some dangers but it works, Its called chellation therapy. Don't compete with yourself, take it easy and keep the blood pressure low. At almost 64 and withous using drugs my blood pressure is 122/68 at about 68 pulse. I use some of those regiments I stated earlier. High Blood pressure destroys your arteries. Eat garlic, onions and use olive oil in your salad.
Great video! 65 yr old female and getting more disciplined about walking 5 miles a day, pilates every other day, chinups and dead hang, and dumbell workouts. Also counting protein. With good posture. As we age, we MUST maintain muscle for health.
You do what you can do. at 72 I am not going to hurt myself staying fit. I reach my limit to what I can do and that is it. hand curl 25# each hand same time 10 rep, 100# bench press 8 reps, arm press 120# 8 reps, 30 squats and 20 pushups, do 3 sets, at least 3 times a week. After a couple weeks I change the routine.
@@imagebypatphotography9346Your doing quite well,..... but limits are for speed on the highway, ...you can play it safe or watch everyone go by you, ......there are 90 year olds running marathons ,skydiving, and climbing Mount Everest,...and there are people who watch it on TV, .....don't be afraid to push it a little.
As a 62-year-old myself, and now with 40 years of gym experience, I can verify that these 6 top tips are absolutely key. EXCELLENT ADVICE. Also, become your own expert. The worst mistakes you see in the gym are bad form/lifting technique and posture. But the most important thing for life-long training and general health is posture. Thank you for this excellent video.
I once say Hulk Hogan doing barbell curls at my local World gym. In perfect form and super slow - ten seconds up, ten seconds down. No wonder he was so damn big.
Tony, you comment is 100% on in my experience. You have to become your own expert. Add a bit of knowledge every day. AND, for the most part, only take advice from those who have and do walk the walk.
@@waynekey1 Exactly, Wayne. Thank you for your comments. Yes, that's a great way of putting it: add a bit of knowledge every day. I can tell you will be training hard and profitably for many many years to come. Cheers.
Excellent advice Sir. I just turned 63, about 40 pounds overweight. I do road biking 2-3 times/week for 1.5 hours each time but want to start resistance training. This video is extremely educational to folks like me. Thank you much!! 🙏🏼🙏🏼
Im 64 myself and still cycle to the gym and back, but fr guys in our age bracket, the simple bodyweight exercises along with planks can eliminate the need for a gym altogether. Yes, weight lifting is important but you can get most of the benefits through push ups and sit ups along with pull ups. Seems also there are no injuries associated with bodyweight exercise, but plenty with free weights!
@@gkauto1959 Yes agree. I'm 67, Sit ups can be a bit hard on the lumbar spine. But also agree, dont need to go to a gym. I have a small amount of equipment at home.
I agree, I’m 61 and have been doing cycle workouts under tension for strength and cardio as well as weights after. Then a stretch. In two months I feel much stronger! Sleeping better too!
I have a quibble with no. 5, inconsistency. I'm over 70 and have been working out off and on my whole life but have been going to the gym regular for the last 18 years. One reason I work out is so that I can be active in my "real" life. Today was supposed to be a gym day but instead I cut down a dead tree and have cut it up and am splitting and stacking. I will go to the gym tomorrow when it is raining. Friday would have been a gym day but my wife and I are going someplace we both really enjoy. I won't go again until Monday. I will however walk outside and also continue splitting and stacking as well as other activities. For me, as I am way closer to the end of my life than the beginning, I think flexibility is very important. Oh, and I don't look quite like you, but I can lift anything I want to and stay active working as long as I need to around the property, which is something I enjoy. cheers
Hi Ed, I'm 71, and I find have to listen to my body. If it says take a day off, I do. I've found more progress by doing less than overtraining. So I'm with you, too much "consistency" can be a not-so-good thing
Great video. I'm 63, I've been active and athletic for most of my life. I gained weight in my 50s, and at age 58 lost 50 lbs and have kept it off for 5 years. I've had some setbacks from injuries and age related degeneration. I've had a torn bicep, torn calf, a bad bike accident, impingement and subluxation in both shoulders from years of kayaking, and recently scoliosis of the spine with serious pain from spasms. I can't do some upper body exercises anymore and I'm looking into finding an upper body routine that will work with those restrictions. This was a great help, thank you!
Got rid of sugar, 9 years ago. Cereals are not bought, apart from the odd sushi rolls and rye bread. Walking, three flights of stairs, and so forth. I will spend an hour in the gym, thrice weekly. Posture is everything. I'm 73.
My cereal consists of chopped walnuts, pecans, coconut meat, ground flax seed, dried blueberries or cranberries, and almond milk. I have that with a cup of green tea, then coffee while reading the paper.
Super video and reminder to all us over 60 . I have trained and worked out since I was 17 . Never smoked and stop drinking 40 years ago . My training was interrupted in 2018 and 2019 when I was diagnosed with throat cancer . Unfortunately the surgery the second time cut and damaged a sensory muscle nerve in my become which left me with a permanent lateral wing scapula. Barbell squats and shoulder presses are a challenge now but the rest is fine . The good news is that I came through and best cancer and living the dream . I am working hard building back all the muscle I lost and recovery is always a challenge . I listen to bu body snd at 63 really enjoy challenging my self on intensity and volume in a range that is safe . Please keep your videos coming
@@jayginting I change variations quite often. I have better rebuilding my muscle by changing my routines every few weeks. It helps me to remain focused in keeping up my strength.I get busy with other things and forget to hit the weight for a couple of days. I guess it is not that hard to forget being 72. Hey, have a good week.
Push ups and pull ups were my go to exercise during COVID. However I missed the deadlift platform, the squat rack and the flat bench. It’s great to be back at the gym. . I’m 64 and still hitting the gym 4 days a week.
Gr8t stuff !! I turned 60 this March and feel fantastic. I have been training since I was 23. I run circles around these young pups. My soon to be wife 15yrs younger than me. And I tell you guys . More Pumps in the gym, means more pumps in the bedroom. You are only as old as you feel. Only thing stopping you is YOU. Nobody said it would be easy. But it will be worth it. " Go Hard or Go Home"
I had the same philosophy until I hit 66. Up until then, I felt as if I were 40, but at some point, your body will tell you that it's time to slow down. I've been pumping iron since I was 21. My heaviest dumbbell set is 40 lbs each, but a rotator cuff issue limits the exercises I can do with those weights.
Point 5: This has been a mistake of mine in the past. Because I've got a long stretch at work ahead (24 hours including sleeping there) I've not wanted to do a full workout before I go in. What I've learned is that a good, tough workout actually sets me up for work in both mind and body. My job doesn't involve hard labour, so I really had no excuse.
Hi Mike. I'm 67 too and glad to know that there are others our age trying to stay fit. It seems that most of the old farts I see just want stop doing things when they get harder to do. That's giving up and putting them in the ground sooner..
I'm 60 yrs old. Training hard again after about 10 yrs of ignoring my fitness. I'm making great gains and I'm very happy with my progress. Compared to when I used to work out a lot quite a few yrs ago, I've learned over the past few months that I have to listen to my body more. Some of the exercises I used to do hurt my joints and tendons now. I've had to find some alternative exercises to do instead. I have to be very careful to use good form and convince myself not to ignore my body when it tries to tell me I'm hurting it. I also need more recovery time. In years past I used to work each body part twice a week. Now I do each body part once a week and I am getting stronger every week. Diet is everything. You are what you eat. You can't have a great body at 60 if you live on junky food.
@@spongebobgrumpypants6862 Do they still smoke? I remember a military doctor telling me to quit smoking while he was sitting at his desk, smoking, with a overflowing ashtray on the desk. And he was completely serious!
True! I stopped watching the video when he said "you need carbohydrates for energy.' There is no such thing as an essential carbohydrate. Ketones are the brain and bodies preferred fuel source.
@@dirkmoore4224 Endurance athletes need an abundance of carbs to sustain energy levels along with lesser percentages of proteins and fat. Those who lift weights? No. A minimum of carbs will help reduce weight. As to his protein advice, it's more like a half gram of protein, not a gram, for every pound of body weight.
Awesome advice from you all. Most common issue for 60+ men is inflammation. I had serious neck arthritis since I turned 50. Seven months ago I started practicing cold shower, breathe work, meditation, and intermittent fasting. No more pain nor medications 4 months after I started. Now at 62yo, I train everyday-2days of which are active recovery. Never felt this great!
Take up on water rowing; you'll get 3 of the six - good posture, core strength and consistency. Two other major benefits are cardio and teamwork (strongly linked to consistency - you just simply have to turn up when you're in a crew). I started at 54 and love it.
Man, early this year we had a warm day. I rode my bike 36 miles at a good pace, then paddled the kayak on flat water for 1.5 hours, once again at a good pace. That was just a great workout day!! I am looking forward to more days like that. Rock on 👍
Just discovered you! I needed EVERYTHING you mentioned. I'm 85 and have just started back to the gym, and working with a great trainer. And, I just recovered from Covid. Thank God for the training I had done previously. My recovery was accomplished with self-isolation, rest, and an improved diet. NO MEDS, for the Covid. I'm going to put your recommendations into practice, including an assessment from my doctor. At 85 I don't really have time restrictions. I do own my decisions. Thanks, again. Like Arnold, "I'll be back."
I had to ask for a check up with the doctor and I've been in good shape though stopped gym due to Covid, but back in full swing lastSeptember. 2xgym, but......... 2x Pilates- which is THE life saver.I recommend it highly.
The greatest single movie line ever! Whenever I go to the restroom at home, I tell my wife in a gruff voice, "I'll be back!" I don't even know if she knows what I'm doing. 😄
LA, I stumbled upon this excellent video. I liked and subscribed immediately. I'm 71 yo, and suffer with a number of Spinal issues of stenosis in multiple areas of my spine, lots of OA in the spine and facet joints, OA in my knees and hips, The cervical issues can be the worst as it creates stiff necks & Trap pains, temporal headaches, TMJ issues, Tinnitus, sinus problems, Frozen shoulder pians & stiffness, and even IBS and some bladder incontinence. I started weight workouts at age 45 in 1996. I did mix in some aerobics as warm ups before Lifting. I used various Books and Body Building magazines as guides, No personal trainers. It amazed me that after 4 months or less, I saw changes in my physique that helped to push me more. My strength levels increased quickly. In 2015 or thereabouts, I started to slack off on the workouts. Then my spinal issues were really starting to erupt . Then gall bladder surgery in 2018 (which post surgery inquiry revealed to me that it was NOT necessary, but the 3 doctors I consulted: PCP, GI and a surgeon all recommended to do the surgery. The GB has a few stones, no sludge and was not Inflammed!! ), which further set me back. The spinal issues flared higher, increasing anxiety, and erupting into Fibromyalgia. Now more recently, after seeking surgical opinions (all 6 of them said - NO Surgery because of the extensive arthritis), I'm trying to get better and working out again. Lifting Much less weight, maybe 2-3X a week, using more Bands and dumbells, and employed doing more stretching. LA's recommendation of drinking more water (which I did NOT do in my lifetime -far too much coffee) is crucial. And keeping your Posture is also Vital. After working 48 years (retired in May 2021) which had me commuting by car for easily 75% of that time (at least 3 hours a day behind the wheel) is the WORST thing for your Posture - creating a Forward Head Posture that affects your entire Spine. Looking forward th guidance from LA in all future videos. I guess the old adage of Move IT or Lose IT is true!
Regarding consistency, I think keeping a record of your workouts is important on several levels. 1. Accountability. You see exactly what you're doing and can see if you're slacking off. 2. Program design. Many men have pet exercises/muscles that they do often and other ones they don't train or train less often. Keeping records makes this more evident. 3. Positive feedback. Recording your weight and reps/sets shows your progress and seeing improvement over time makes workout compliance more likely. You can also see which areas are lagging and either increase or change your workouts.
I disagree, .......I know some people need to keep records, (many have OCD,).....I see many people (even personal trainers) in the gym that keep records and all their clients disappear, ......if you have been training a long time, you should know your body,,& its capabilities. ......I also cringe when I hear people counting out to 10 reps,......depending on the wt , you should go by feel or failure.,..not a count of 10.......but I believe you should plan your workout the day you walk into the gym and customize it on how you feel that day and visualize completing the workout before you walk into the gym. .....records can be discouraging if you don't live up to your expectations. ....back tracking to figure out what your doing right or wrong in my opinion is not a necessary tool....maybe it helps some people, but it's not for me.
@@mslice0760 that's up to you for you. Many others find it helps. Regarding calling people OCD because they like keeping records is like me saying you not liking to keep records means you have dyslexia or some other reading disorder. Some years ago I was working out in a gym and some guy I knew in passing remarked he had a fantasy of disposing of my workout records. I found that weird. He was much less fit than I and can only attribute that idea to envy.
@@davidcohen7881 The majority of the fittest bodybuilders in the world do not keep written records,..they do however, keep photos over the years to view their progress, I am sure some do keep a log book and some did when they were younger( I did, in competitive powerlifting and track & field),....but if you watch any videos of pro bodybuilders working out ,you will not see them stopping to take notes,.(intensity is their main concern)......or even the top trainers in the world for that matter,....watch Charles Glass train people in Golds Gym, with out walking around carrying a notebook.......I am not saying it's right or wrong,....(to each his own),.....all I'm saying is it isn't absolutely necessary, ......on this we disagree.....it's a personal choice,.......But.I bet if you polled people in the gym carrying around notebooks,.......the numbers would lean towards,...OCD. ...no offense. ....just an observation. ...these are they same people that count to 10 on every set. .
@@mslice0760 my Powerlifting coach had all of his lifters keep a workout log with a specific format to be able to see how their workout programs were progressing. He was U.S. Women's Powerlifting team coach for decades. His daughter was the first woman in history to Deadlift 500 lbs. That being said You do you.
Just found your channel thank you. I just started exercising again in 2018 I was in great shape thank god I had a heart attack being in shape really saved me since then I’ve had two major surgeries on my aorta 5 strokes totally paralyzed twice down my right side air lifted twice I’m so blessed I just began working out again what a wonderful feeling. Three things I’ve always lived by I never quit I never give up and I never I mean never feel sorry for myself I’m 64 and so happy to finally be able to hit the gym again
I’ll be 55 soon, and have been working out for a few years now. To me the biggest mistake I made was improper form. And I went into it knowing to use proper form. I really messed up my right shoulder from doing push ups too fast, bouncing, elbows too far out, and hands too high. I later realized I needed better form. Some of this has to do with vulnerabilities I have with one shoulder joint. We all have some of these as we get older. As you lift you will realize if you have certain joints that are vulnerable and to be more careful with them. Recovery is another one. If you over do it, you will be walking around with low energy and possible fatigue the next day or two. Ease into it. Let your body adapt. I do 2 full body lifting sessions per week. 3-6 days per week may be overkill. It depends on what your doing. But, to me 2 intense days per week is better than 5 days per week. The body needs rest. I think 5 days is too much if your lifting until failure each day. But, that’s just an opinion.
I stopped doing 4-5 day workouts when I was in my mid 30s. Since then, a Mon/Wed/Fri routine has been plenty. We need rest in between hard workouts. A daily brisk walk for 30 - 45 minutes or a 20 - minute, variable intensity stationary bike cardip workout helps to keep my blood pressure average at 106/65. I'm a bit past my mid 60s.
I’m 61. Been in the gym since I turned 50 but never had professional training or medical assessment. My issue is that I work a year to gain 10 lbs of muscle, get the flu, lose all the muscle I gained in a week. Great advice. I subscribed
A great general overview, but missed one great big one: *over-training.* As an ultra "hard-gainer" who has excellent baseline fitness, I've found the #1 worst mistake (aside from not exercising, but it can cause one to be unable to exercise) is over-training, especially working out too intensely before having sufficiently recovered. Muscle is built during *rest* periods, between workouts, and working out too soon can cut that growth right off for a hard-gainer, as well as being potentially injurious. I was never able to build or maintain muscle very well until *cutting back* my strength workouts to no more than *once per week* for any muscle group. Then built 20lb of muscle mass just like that, and have "reset" my physique. Other workouts are basically HIIT, and rather short, often Tabata workouts (at least 3 minute warmup, 20 second full-out, 10 second easy for 8 full-out intervals, at least 3 minute cool-down). The aim is to maximize benefit and minimize wear and tear. There's also the matter of incidental exercise, which certainly counts for fitness, but can be very irregular. I have a lot of other incidental exercise on an almost daily basis, such as drumming, and my work involves a considerable amount of physical activity, but I don't regard those activities as "workouts", as such. To me a "workout" is something from which one needs significant time to recover. Shoveling a half a foot of snow, a strenuous job, or fishing outing that taxes my endurance (such as fishing big lures for pike and muskies) can be a workout, and I treat it as such, in terms of recovery and workout planning. One good way to maintain form is to do super-slow weight training, which makes it easy to concentrate on form, as well as having great anabolic and cardiovascular benefits and being less injurious than jerky motions. Another caveat is to have the right doctor. Many are *very* ignorant about nutrition. If they give you any "low fat" or "cholesterol" BS, *run away.* Quality fat is *essential* for testosterone and healthy cells, in general.
Good common sense advise. I am also a drummer and have learned to leave the day after a long gig as a rest day. Almost all the over-fifty drummers I know have orthopedic issues. Carpal tunnel, back, or hand issues. Making fitness a priority will help you to play with energy and passion as you age.
@@georgekondylis6723 Wise of you. On a relevant tangent, a few years back I had a weird finger overuse injury after getting a real good deal on a bass guitar and playing it too much, which morphed into a wrist injury, and the *worst* thing I did was immobilize it much of the time. I've found that gentle motion and lightly using the injured areas is the best way to go.
@@ballhawk387 Makes sense. Especially after giving some time for inflammation to recede. Many people make the mistake of trying to stretch an injured muscle or tendon too soon. This only exacerbates an injury. Blood flow into the injured area is most important. Btw, tendons don’t really stretch.
Good info for the 60+ age group. I just turned 61 a week ago and get compliments all the time about how in shape I am. This has been happening for the last +-10 years, to my great and pleasant surprise. I've been following a simple dictate for many years (decades) that regular, moderate exercise is where it is at. Four to five times per week I do a couple of pushups, deep knee bends, 1 min plank, upper arms etc and later in the day followed up with a 30 min walk like a soldier. After that a little hamstring stretching . That is it! On top of that drink water. Try to stay inside your BMI. I follow a high protein/fat, low carbonate diet. It works! Nothing too extreme but it takes a little self discipline. I've lost my hair but the ladies notice the flat (ish) stomach and good posture.. Good enough for me.
I recommend checking your blood pressure, regularly. A diet that is high in saturated animal fats is bound to lead to heart problems. Your BP will reveal good or bad trends. I limit my animal fat consumption and maintain a BP average of 106/65 or so - not bad for someone in his late 60s.
The hardest part about growing muscle is having a great diet. That was my main problem until I found the Agoge Diet plan. Now I'm gaining more muscle than ever.
Kind of what I do already. High protein/low carb and avoid processed foods and sugar for the most part. That along with 18/6 intermittent fasting daily and a weekly Saturday fast. Still making gains while getting leaner at 57.
I’m 75 , been training since I was 17 and this is excellent advice. I don’t take trt or peds but my T levels are that of a 20-40 year old but eating clean and certain herbs , great info for everyone 🤙
I am 68 and welcome your advice.I train at most 4 times a week for a 45 minute session and if I am doing a full body session I train for an hour.I don't go heavy ,I enjoy my session and then go to the pool,sauna and spa.I enjoy food and fail when it comes to maintaining a strick meal plan.
Like you, I jumped in this topic a bit late. But also like you, we share in common the same age and basic approaches to working out. I feel I've been getting more out of my workouts these days once I switched to lighter weights with more reps. And being a dedicated ketovore (with those occasional cheats thrown in), I'm in the best shape that I've been in over two decades.
I'm 65 and my doctor said I should focus on cardio and not do weight training. I am in better shape than he is. My waist is 33" with 44" chest which is what I was when I was in my twenties, while his waist was 38". I rely upon routine intermittent fasting; I don't eat between 8pm and 12 noon. I will continue to do weight training with limited cardio.
I concur with the intermittent fasting - 16 hours until you break your fast. I practice IF almost religiously. albeit I take in a cup of coffee with no sugar after waking, I have to present a human to the world each morning.
Kinda glossed over the carb intake, I average 20-22 carbs a day which helps reduce hunger pangs and I eat 2 meals a day including snacks…went from 210 lbs down to 165 , plus at 65 years old I exercise more than when I was in my 20’s…
Excellent info. Thank you. I'm the kitchen queen. I feed the hubby. Getting away from sugar was not that tuff. When we were in our 20's we could eat what we wanted -- not any more. Doc gave us both the "go ahead" about 6 months ago. It's a life journey and we're glad to be on board. New sub!
Another issue with low testosterone is the muscle soreness we get from that after a good workout often discourages us from working out again and/or requires significant time to recover from. Testosterone speeds up recovery between workouts, makes your efforts to work out actually feel good, and helps give actual results that are hard to obtain with low T. Most doctors won't check it for you so you often have to go to a private lab and check it yourself. Do it; it is critically important and your efforts will not yield the results you want if you don't have enough in your system.
Great information and very true statement on consistency. I'm 61 years young and consider myself in pretty good shape. The main reason is not so much any particular program that I have used but the consistency and discipline over the years. This is the key element, you can do the greatest workout in the world but if you don't follow an exercise program on a consistent basis it's totally useless.
Yeah! This is where most fail. To top that off, above 60 you also need to pay more attention to your Cardio. I think is mother nature's way of telling you, I'm tired of this shit, sit down... You have to go the other way and increase your heart efficiency to increase oxygen levels to do those reps at the gym.
@@gman8648 I'm 67. I used to work 10 hr days 6 days a week and made it minimum of 3 days a week. Retired in 2018 and now I'm a consistent 5 days a week. I do a upper,lower,push,pull,legs. Do about 30 minutes of cardio. Takes me about an hour and 15 to a hr in a half for everything.
Glad you mentioned getting testosterone levels checked. If you are low, as you said, you have a challenge ahead of you. Its a 2 fold problem. Not only will you have a very difficult time even being motivated to go to the gym, you typically won't be getting the results you seek on top of that. We are all a bit different in what we respond to best. You have to figure out what works for you. I know some guys at my age (55) can still squat the really heavy weights. I do better with longer sets of less weight. Also comparing yourself to younger men is not a great idea...lol. I'm perfectly happy with being in much better shape than other men of my age, and these days that is not very difficult to accomplish ! I've never been a large guy. When I graduated high school I was 5'8 and 115 pounds. even now at 55 I'm just 160. I never had great genetics for bodybuilding but being 160 with a flat stomach at my age isn't a bad look!
Regarding testosterone: I Have been in testosterone therapy if some sort for almost ten years. I am 58 this October. I have used creams, etc. it seems the effects and benefits have been sketchy at best. For the past year I have been using injections. I take 1 ml a week, I give myself my own shot, and I can truly say it makes a difference in my life. I take an SSRI for depression/ anxiety, so side effects include weak erections, poor ejac. Etc. testosterone and weight lifting have brought me to what I feel is about 70% of my sex drive of who I was in my 30’s. I was a goat, so 70% is pretty darn good! Lol. Get your t checked. It really really makes a difference!
@@ipris3971 Thx for your input. I've been on TRT for 19 years! Your story is so similar to mine I had to check to see if i wrote it honestly! I tried the creams and the results seemed weak. From my research absorbing testosterone through the skin is not the best. I didn't start self injections until 10 years into it and its made all the difference in how i feel and yes my sex life! My wife loves that i'm so fit at 57. 5 years ago my wife started taking test (we call it vitamin T!) and now her sex drive is ramped! it makes me feel sorry when i look back how my dad and grandfather had to age without the benefits of todays medicines!
At 59 , I realized I didn’t want my boobs to look saggy. My blood work was also a big reason to loss weight build muscle . And start off slow and light till it all came together. 120 day into this 7 days a week some sort of exercise or cardio for a 30 min minimum no Excuse regimen!!!!! I lost 20 pounds gained muscle and a lot more to go Let’s keep positive
I am 63. I recently made a conscious decision to re-gain my health. Before I did saw this video, I was surprised to see that I have done or still doing your 6 tips. You confirmed all that my Dr. and Physical Therapist are doing for me. Thanks so much. If I were to add one more tip, it is Cardios. I added Pickleball. my health regiment and it is paying off.
A stationary bike is great for bad weather days or varying your aerobic routine. I bought a used Shwinn for $150, 3 years ago. It has really come in handy. 20 minutes of varying intensity is all I need to supplement weight lifting.
At 61 with 35yrs of resistance training, I always treat my workouts as a need instead of a want. Like in order to stay alive I need to inhale before I exhale, I put my workouts in the same category. AS A NEED
I believe in good form in any sport /exercise you do. At 63 it's very critical to avoid sports injuries as much as possible. Thanks for sharing the knowledge for all the other points mentioned.
I am nearly 64. A big mistake is competing with your younger self; that’s how you get injured. Use small weights and replace power training (at least 2 times per week) with a long walk or swimming. Ever since I started doing that, I’ve had no injuries and I feel better about myself. Another good idea is to have a variety of different exercises so that you don’t get bored. For this reason, I use not only weights but also rubber bands, a chest expander, Bullworker, power twister, and a door bar for pull-ups, plus hanging rubber bands. This way, I never get bored. I do up to 8 sets of exercises (3x8) of mixed muscle groups, not just focusing on chest or back, etc. I have a small room for a gym where I’ve also placed an old boombox, making it fun rather than a chore. Have fun, my friends, and thanks for the video. I’m sending loads of positive energy from Athens, Greece!
Not much out there for the +60 crowd. Thanks for the video. I’m turning 61 and let myself go in this pandemic year. Your my wake up call. Looking forward to many more videos.
I'm 68 - I just hit 50 years of going to the gym / pumping iron........ ( except a 2 year lazy gap about 20 years ago ). I weight the same as I did in high school...... to the pound. 2 things that I have learned in the last 2 years that I find very useful and important: HANGING, which I try to 3 times per-day & full squatting - like a minute at least, 3 times a day
This is all good advice. Being 68, I'd add (from negative experience) what could be justifiably added as the 7th worst mistake for workouts of aged practitioners, namely, insufficient warmups for any targeted muscle group. The main problem, for me at least, seems to come from inadequate warmup of joints and connective tissues - ligaments and tendons - which need several lighter weight reps to sufficiently warm and activate before taking on the common 3 sets x 10 reps of many weight resistance exercises.
excellent advice...i have followed them intuitively...i am 65, 1.80 and 74 kgs...around 40 years exercising in the gym and karate...but unfortunately, i am bald now...lol...you are 1000% right when you say "you are what you eat" and "eliminate sugar"...thanks for posting...you have a new fan...
Great video, very helpful and encouraging! I was surprised, frankly, that you made no mention of what I, and many others consider to be the #1 worst mistake, and that is NOT stretching before working out (and if you have time, after too). This is the BEST, and easiest way to avoid the injuries you speak about. And not stretching really leads the door wide open for back, knee, joint injuries to happen. Otherwise, thank you! Excellent!
Stretching BEFORE working out has been proven a mistake by study after study after study for at least 10-15 years now. Don’t stretch cold muscles. Warm cold muscles up with either lighter versions of the exercises you’ll be doing or with dynamic movements.
@@seanwilliams480 Well, respectfully, I disagree. “Don’t stretch cold muscles.” Well, ALL muscles are “cold” at first. You either warm them up by light stretching or yoga, or light exercises; either way, you have to warm them up. And saying “…study after study for at least 10-15 years now…” is hardly better than fake news. If there are indeed studies, please reference them.
@seanwilliams480 I've read the same thing, many times. It IS better to use no or light weights to warm yourself up. My physical therapists recommends that if you stretch, do it AFTER your workout.
I've just turned 60.. I'm diabetic, but used to weightlifting years ago.. I'm knackered but loving every min. It's just hard to get rid of my stomach fat..
Carbs ,are protein sparing and necessary for building muscle,..also you need the micro and macro nutrients for health and also fiber to flush out toxins from the intestines .....I had a friend that just ate meat and one day he collapsed and he couldn't move........because his intestines were pitted from lack of vegetables.
Great job showing and telling, learning I am today is my birthday I am 66 years old. I have went to YMCA and started working out but stopped then started back and stop again. I do need help badly, back in my when I was 30 or so I worked out for about two years. I feeled great so now I am down don’t want to do anything, but I try little by little too do something outside when I feel like it. make myself a lot of time’s , well thanks again for showing telling have a good one hope to see ya soon see ya bye.
I am 62 years old an was athletic for a long time. This last year i have experienced a decline in my performance and desire to exercise which is very frustrating. As an airline pilot I have medicals more than twice a year because of different licenses. I was always motivated, but have lost my mojo!! I was always the first to motivate others to work out, but I can’t seem to get myself together. If I do start to exercise, I run out of enthusiasm very quickly. That said I will give it another shot and try to follow your guidelines!
Thanks for the great advice, this also confirms what I understand about Posture & workout form, I posture walk 9k at a speed of 5.8-6.2 kph, burning 1,722 Cal's every day, it's very intense staying focused on every part of my body, the discovery of how my body is performing, when done right there is NO Pain, if I feel Pain I refocus re-a-line myself pains gone, but thanks for being in the right place at the right time.
This guy is in great shape for 62.... He looks like a cross between Sylvester Stallone and Jonathan Banks.... And he's right about making an appointment like a dentist or a car repair to hit the gym with discipline!
How about some advice for a guy Aged over 80. These 60year olds are much too young to have stuff to worry about. Should I be slacking off due to old age and if so how much
That all depends upon your present fitness level. Remember Jack LaLane? Certainly, we cannot all mimic his routines, but a physical therapist or certified athletic trainer should have some good advice.
I joined a crossfit gym when I was 50 it changed my life the community and being coached how to lift weights in every workout. the mistake I made was I took a few years off due to having worked 2 jobs. Im 63 and back doing CrossFit 5 days a week and close to be as strong as I was when I played sports in College
You work for 40yrs to have $1m in your retirement, meanwhile some people are putting just $10k in a meme coin for just few months and now they are multimillionaires. I pray that anyone who reads this will be successful in life
I used to think everybody went broke during the great Depression and other major crashes but they didn't, some went into business, there's always depression /recession for some people and there's always a good time for others, it's all about perspective.
@@newmanthompson8052The issue is people always have the "I'll have to do it myself mentality" Unapologetically, that's why they get heavily affected during a crash and the fact we've had the longest bullrun ever in the American history, most folks aren't equipped to manage this crash and its impending opportunities well enough, so it only make sense to seek proper guidance during these times, that's what investment-advisors are for. Been using one ever since the pandemic in 2020 and I've been barely affected by crash, I have $1.9m in profit sitting in my portfolio and I'm unbothered about the market outcomes.
@gabrieladam5185It's a she actually, Linda Jill Carlson. I initially came across her on a CNBC news report then on smart advisors, and i decided to hit her up. Best decision I made to stay afloat 2020.
Thanks, Im 61 and starting training. my testosterone is very very low. Im 380 pds now. sick of being tired all the time. here I go no more sugar or processed food.
Great advice! Also good for people over 40 . We want to avoid injury and skipping workouts increase the chance of injury because we maybe think we can go back to full activity after some absence from the gym. Skipping workouts is like a coasting truck, you have to shift to lower gear to keep driving. Go back to the gym but be easy on yourself for the next few workouts
Excellent, informative video, John. I just turned 62 in December 2022, and this is all very relevant to me. Rethinking my workout regimen as I start it back up after a long-ish layoff. Thanks!
Dear John: I am a 62-year-old Canadian bodybuilder. At 30years of age, I supplemented my bodybuilder career by Driving Tractor Trailor. At 17years of age, I was 3rd in the Mr.Canada Competition. I was 3rd in the Heavyweight junior division. Sad to say, but those 2 major Low back surgeries were the end of my competitive career.
#1 mistake, talking to your Doctor about diet...that is a joke being they do not have proper training in the field and still today rely on outdated incorrect studies which have misled the public to the very problems we have today. #2 mistake getting blood work done, let me clarify first and foremost I agree hole heartily to getting this done, however if specific tests are not asked for(sometimes demanded) by the patient it will tell you the very and I mean very basics. Case in point, I have an AZ class license of which every 3 years as part of that I require a total physical examination. I have had this license for 30 years and guess what! I ended up with 2 stents in my main artery because of a 99% blockage even though each and every time I had this exam I asked for additional tests to determine any cardiovascular problems sine it was hereditary in my family, the Doctors reply was that I was not showing any symptoms of a problem...the cardiologist told me I was luck to be alive! JUST SAY'IN!! by the way CARBOHYDRATES as well as sugars are the reason for todays problems. I have never had so much energy now that I have cut out 98% of carbs!
He was talking about blood work for testosterone, ...this is important because many medications can lower T......complex carbs are good to eat because they supply energy for workouts....also vitamins and minerals that are essential for health.
@@mslice0760 ok I understand (and thank you for your response) buy it only strengthens my point because unless you are complaining of low energy, or you are a senior, your testosterone will not be a "normal" part of blood work. If you want it you have to ask for it or sometimes demand it.
I dont get my energy from carbs, I get it from fat. PLEASE don't misinform people. You did a good job until then. Yes im 60 and started training when i was 16.
As a grandfather, I do a lot of pushups and work mostly with dumbells, kettle bells and cable pulls. I've been doing basement workouts for 40 years. I always jump on the treadmill for a minimum of 20 minutes to get the blood flowing and warm up the muscles. My arms and chest are still big and haven't shrunk very much. You have to know how to squeeze the last rep out.
Excellent advice. Well done. Also, I notice the quality of training is questionable for some men. If you want positive results and success you need discipline and rigor. Keep on moving....
Thank God, a guy who can explain fitness without having to take his shirt off and show us all his ripped abs. We can see how fit you are even with your shirt on. Great advice! New subscriber.
Good solid counsel John - thank you. I am 63, and aside from a hip replacement and some hardware in my lower back, doc says I have the body of a healthy 40 Y.O. The older I/we get the more important good health is. I exercise 3-5 times per week for about 1 - 1 1/2 hours in my garage gym (have accumulated over 20 years), and my wife and I brisk walk for 1 1/2 to 3 miles a few times per week. Quality of life is so important. Gotta be able to play horsey and play catch with them grandkids...😁
If I had to rank any of these the highest, it would be consistency. As long as you are working out, you can work on the rest. But good form a few times a month ain't gonna do it.
intensity, .......training to failure, ........most people don't do this.......they think they are ,but there not,.......watch Tom Platz train people.....they can't even walk out of the gym......they have to call an ambulance.
Imagine that....Some men still have the passion and drive to find time in their busy/retired lives to get ALL FIRED-UP to eat wise, exercise regularly, and avoid the pitfalls being older bring. ALL WITH THE ENTHUSIASM OF STAYING FIT N HAPPY regardless of age! Thanks for your content and perspectice!!
The comedian Red Skelton, was asked by Johnny Carson if he worked out,......his reply was, ..... (MY exercise is carrying the caskets at the funerals of my friends that exercise).
This is not new information. But as a 62 year old guy this is an informative video. Basically Accept the aging process or fight back to delay the decline. (Diet and activity level.) We consciously or subconsciously choose to be victims or survivors in career and life. Choose wisely.
There are 6 MAJOR mistakes men over 60 make when working out...
And in today's brand new video...
Live Anabolic trainer, John Shumate (who's almost 63 years old)...
Will take you through these common traps to avoid!
my BIG MISTAKE was when i was pushing a full loaded wheel barrow UP HILL,,and gave myself a HERNIA,,,
major mistake,,, EASY DOES IT,,, at one time i would have been able to do it,,but NOW ???,,,NO,,,
GO EASY, SMALL LOADS,,
surgery was the RESULT,,,, to REALIZE IM OVER 60 would have saved more than 2 years of grief..
, GO SLOW, YA AINT WHAT YA USED TO BE,,, well, for sure im not,
I’m a retired United States Army Master Fitness Trainer. At 57 years old I’ve been working out since 1979 and I have learned that it started while making mistakes but over time you get it all down while fitting it in with work and family life to include meals. And if you’re wife is into working out life is just as good.
@@hellorodney I carried 100 pounds in each hand up 3 flights of stairs at age 50......up to that point I thought I was indestructible, .....a noise bleed and a baby hernia,......I continued to lift heavy for another 10 plus years ,.....needless to say the hernia got bigger, ....a 520 bench press finished me off for good ,....pec tear , and a major hernia,
The biggest mistake is using cables and dumbbells and not sticking to barbell movements like squats and deadlifts at any age !
How much water per day should a 170 man have? And is that amount the same for training day's and non training days?
I have been working out for 50 years! Just turned 70 and I am in great shape with strong core muscle strength. My personal rules for success for exercising, longevity and wellness:
1. Be patient - it takes time to built a foundation of strength. 2. Consistently is critical. 3. As we age - it takes longer to recover - rest. 4. I practice isometric exercise warm-ups with amazing results. 5. Lift with purpose and form concentration. 6. Slower reps are better with increase tension - building muscle mass resulting in less injuries (especially as we age).
7. Sleep and duration critical as well as diet. 8. Stress reduction. I practice meditation - calms the nervous system and restores homeostasis. 9. Journal your daily events and workouts. 10. Hydrate and get plenty of fresh air and sunshine. Best wishes to all on your journey into fitness, wellness & longevity. "You health is your greatest wealth!"
Great advice from another almost 70 year old.
Great advice! 👍
Thanx a load from a 50yo that's been working out about 25 years now.
I'm 68 - I just hit 50 years of going to the gym / pumping iron........ ( except a 2 year lazy gap about 20 years ago ). I weight the same as I did in high school...... to the pound. 2 things that I have learned in the last 2 years that I find very useful and important:
HANGING, which I try to 3 times per-day & full squatting - like a minute at least, 3 times a day
I'll be 80 next month and in my view this is an outstanding tutorial !!! Keep in shape and realize as you age youre need for more recovery time is a must. I'm up to 7 or more days recovery time between working each muscle group, and 3 or 4 progressive weight increases before reaching 7-9 reps. i.e. it just takes me longer to achieve what I used to, but but I remain extremely grateful for out living my warranty and still being able to workout. Please never forget the importance of cardio.
Take ccaa
I use hydrocortisone ointment my hands and knee. ...works ...64 now
Turning 72 next January. I can't believe I just learned about creatine but it makes a difference. My recovery is better and sure does take longer than 20 years ago but I do recover. Lots of admiration and inspiration hearing from a man a few years my senior. Keep it up and may you have many years at the gym.
Yes Sir!
I love that "out living my warranty". Kudos to you. God willing and if the creek don't rise I will also be fortunate enough to experience how my work outs will change in my 80's. Working out and exercising are the best longevity pills for those of us that do not have genetics on our side.
One thing I've learned getting older with bodybuilding-type training, and I think Joe Weider himself or one of the bodybuilders he trained said this, in so many words: if time and circumstances tempt you to miss a workout, remember that a light workout is better than none at all.
That regularity, that discipline pays off and keeps your joints healthy.
Absolutely! Consistency is key, which is why everyone needs to find their motivation! Everyone has their own goals, and having people support your journey is a great motivation.
It was Jack La Laine who said go light one week and heavy the next,....even Arnold said when he was tired he would take a few days off.
I agree brother and even at 63 , I sometimes leave the gym and say it was not pretty but I showed up and it is in the books
Arnold said that also. He said if was down for some reason or another he'd light dumbells and calisthenics.
sometimes I do what I call a maintenance work out just to keep the benefits from all the previous ones
I'm 62 & been doing weight exercises during my younger days, but now I pick it up again, lifting 4 days a week with light weight. Your videos motivated me to continue lifting till my last breath. 😊😊
66 and working out 4days a week 3 hours a day. My motto is light and right in lifting. Been lifting last 35 years best shape of my life. Do lots of cardio also.
You're a Beast!@@Bryan-wc3et
...an older Beast but still a Beast!
Light weights
This is excellent advice for men over 60. I am 61 years old with 37 years of weight training experience. My personal training schedule and occupation is dependent on being fit. Proper weight training and intermittent fasting have helped me maintain a strong and lean body and core.
Keep crushing it my Brothers over 60!👍🇺🇸
I am 59, and workout regularly, and have been a UPS driver for 32 years. The thing that seems to hinder me the most are tendons and ligaments. I go much lighter now, and more reps. Anytime I go up in weight, I usually suffer some kind of tendon injury. My muscles tell me I can lift heavier, but the rest of me says no. 😲
I drove 35 years and I’m with you! Very frustrating
Jeff, not tendon training may be mistake #7.
th-cam.com/video/IcfoLXmd-f0/w-d-xo.html
th-cam.com/users/results?search_query=tendon+training
Switching to a carnivore way of eating eliminated my joint pains.
I find to do 3 sets of 14 reps before moving up the weight makes a big difference. Always did 3set of 12 reps then moving up, but at 74 need to up it to 3 sets of 14. And when starting a new routine always start off light and slowly work your way up. All ways use full length of the muscle, all the way out and all the way back, will help a lot,
I'm 63 and pain it will disappear ....stay away from pain pills is what I do.....I'm pretty strong ...long time ago I understood Arnolds way of super set heavy ...heavy ...then lightweight more reps...trick your body ...it's true your body is programmed
Where do these helpful, informed, competent doctors exist?
1967, I was thinking the same thing. My impression is that asking nutrition questions of a medical doctor is pretty useless, might as well ask your neighbor.
@@diffened same here, I’m I pretty good shape already. The doctors seem to have a sort of “what are you doing here” attitude.
The Doctor is only concerned with what pills he should subscribe . . . No interest to improve your life. Waste of money.
Any country with socialized medicine.
Not in the allopathic world that's for sure.
I am 61 and started last year very slowly and gradually building up the strength and losing fat off my belly and legs. Lots of discipline and perseverance needed. All worth it. Worst was giving up sugar. How hard that was! But once you are used to going without it you feel the energy and the results will come soon.
I would like to add a major mistake that cost me weeks of recovery. That's going overboard.
Give enough rest to the muscle group that has been trained. Give a day off after an extensive workout to legs if you have trained them and do the shoulders or arms instead and vice versa.
Not keeping hydrated is another mistake I made and suffered as a result. Also, get good quality sleep which is really important for your muscle recovery and growth after a workout. Lastly, Intermittent fasting really works for me.
If you're exercising your muscles to failure, you typically should rest them for 72 hours, there's some bodybuilders that will give that muscle group a full week to completely heal, that way you know for sure you're building on new muscles. Otherwise I totally agree with you, intermittent fasting, no sugar, keep portions low, don't over due the protein, plenty of vitamins and the sauna will greatly benefit muscle recovery.
At 60 now, lifted for 20 years. Excellent advice. One thing to add at our age is scheduling a Deload week every month or so to reduce fatigue so that you can continue to make gains. As you become more experienced, you can organize your workouts with overload of weight, sets, or reps. Then sprinkle in some BFR training with low weights and high reps. Even try some intermittent fasting to lose bodyfat. Lots to learn in this wonderful hobby!
If you've been lifting weights for 20 years, why are you trying for gains? that's the very best way to debilitate yourself, permanently. You need to stop becoming and keep yourself in a maintenance status, IMHO.
@@cluelocker You’re certainly entitled to your opinion. The first several years I just lifted with no plan or guidance. After my newbie gains, I stayed at a plateau for many years. And was okay with my physique. Decided to get serious about it only in the last few years. Thus, educating myself instead of just lifting blindly. Added some size and lost a lot of bodyfat over the last year. Will always be looking to improve, that’s why I use deloads to fight fatigue to come back stronger the next workout cycle. Thx for the comment, have a great evening.👌
@@davidking9854 I'm 66 and haven't been a serious weight lifter, just calisthenics.. I have some dumb bells I've toyed with. I know healing takes me way longer today than when I was 40. Be careful is my code I want to preserve full function as long as I can.
@@cluelocker Yes, you are correct most certainly. My recovery is definitely harder now. I just maintain good form and workout just 3 times per week. Sleep is a must. Lots of variables for sure. And I do take TRT along with HCG, so that helps immensely.
Hi... I'm 58 ..
Have been struggling to accept that I blow out every 4 to 6 weeks then can't train for about a week so JIm gonna try a deloading strategy when I get to the blow out stage.
I have practiced progressively loading for years and only recently have I struggled to increase reps and or weight.
Garys comment also applies to me I beat myself up when I rest more than two. Consective days. I train 2 on 2 off
No 1 getting married
😂😂corectamundo my freind 💪🤙
Aaaahahaha 🤣 Yep, women dry you up
Absolutely Funny
😅
😂
One thing I learned the hard way is : *Listen To Your Body* . I'm 70 now, but when I was 62 I ended up having a mild heart attack in the gym (where I work out regularly). No chest pain, I just felt like I was crashing- I had to sit down and put my head between my legs so as not to pass out. I had to be taken out in an ambulance- but I was able to walk to it. On the way to the hospital they had me hooked up and were watching a cardiograph up on the wall and they were saying "Yup, he's fibrillating a bit." Here's the thing, though- I'd had warning signs - I'd get sick at the end of a 2 hr routine- but that I just blew it off, thinking "Well Arnold Schwarzenegger mentions he sometimes gets sick during a hard routine, so maybe this is just normal when you really push yourself," Unbeknownst to me, I had a 70% blocked pulmonary artery. So they put in a stent, so I'm good for a while. My point is- get checked out, and take a stress test if your an older person just starting a gym routine out of the blue.
Wouldn't regular blood pressure checks have given you warning signs? I check my BP every month or two. A steadily rising BP is pointing to future trouble.
For your heart read about Hawthorn Tincture, for you arteries read about vitamin K2+D3, Serrapeptase enzyme therapy, and EDTA. EDTA has some dangers but it works, Its called chellation therapy. Don't compete with yourself, take it easy and keep the blood pressure low. At almost 64 and withous using drugs my blood pressure is 122/68 at about 68 pulse. I use some of those regiments I stated earlier. High Blood pressure destroys your arteries. Eat garlic, onions and use olive oil in your salad.
Great video! 65 yr old female and getting more disciplined about walking 5 miles a day, pilates every other day, chinups and dead hang, and dumbell workouts. Also counting protein. With good posture. As we age, we MUST maintain muscle for health.
You're a female stud! Keep up the great work!
At 86 I do my workout and afraid to ask a doctor what is permitted to do.
always do blood tests,.....they tell the whole story.
If you’re still exercising at 86. You probably know better than your doctor what you should be doing. Keep up the good work.
You do what you can do. at 72 I am not going to hurt myself staying fit. I reach my limit to what I can do and that is it. hand curl 25# each hand same time 10 rep, 100# bench press 8 reps, arm press 120# 8 reps, 30 squats and 20 pushups, do 3 sets, at least 3 times a week. After a couple weeks I change the routine.
@@imagebypatphotography9346Your doing quite well,..... but limits are for speed on the highway, ...you can play it safe or watch everyone go by you, ......there are 90 year olds running marathons ,skydiving, and climbing Mount Everest,...and there are people who watch it on TV, .....don't be afraid to push it a little.
yes...doctors are not experts on your body.... we all need to listen to what we need and make adjustments when we notice changes..
As a 62-year-old myself, and now with 40 years of gym experience, I can verify that these 6 top tips are absolutely key. EXCELLENT ADVICE. Also, become your own expert. The worst mistakes you see in the gym are bad form/lifting technique and posture. But the most important thing for life-long training and general health is posture. Thank you for this excellent video.
I appreciate that, Tony!
I once say Hulk Hogan doing barbell curls at my local World gym. In perfect form and super slow - ten seconds up, ten seconds down. No wonder he was so damn big.
@@paulbradford6475 That's a great story, Paul. Thanks for sharing that.
Tony, you comment is 100% on in my experience. You have to become your own expert. Add a bit of knowledge every day. AND, for the most part, only take advice from those who have and do walk the walk.
@@waynekey1 Exactly, Wayne. Thank you for your comments. Yes, that's a great way of putting it: add a bit of knowledge every day. I can tell you will be training hard and profitably for many many years to come. Cheers.
Excellent advice Sir. I just turned 63, about 40 pounds overweight. I do road biking 2-3 times/week for 1.5 hours each time but want to start resistance training. This video is extremely educational to folks like me. Thank you much!! 🙏🏼🙏🏼
Im 64 myself and still cycle to the gym and back, but fr guys in our age bracket, the simple bodyweight exercises along with planks can eliminate the need for a gym altogether. Yes, weight lifting is important but you can get most of the benefits through push ups and sit ups along with pull ups. Seems also there are no injuries associated with bodyweight exercise, but plenty with free weights!
@@gkauto1959 Yes agree. I'm 67, Sit ups can be a bit hard on the lumbar spine. But also agree, dont need to go to a gym. I have a small amount of equipment at home.
I agree, I’m 61 and have been doing cycle workouts under tension for strength and cardio as well as weights after. Then a stretch. In two months I feel much stronger! Sleeping better too!
I have a quibble with no. 5, inconsistency. I'm over 70 and have been working out off and on my whole life but have been going to the gym regular for the last 18 years. One reason I work out is so that I can be active in my "real" life. Today was supposed to be a gym day but instead I cut down a dead tree and have cut it up and am splitting and stacking. I will go to the gym tomorrow when it is raining. Friday would have been a gym day but my wife and I are going someplace we both really enjoy. I won't go again until Monday. I will however walk outside and also continue splitting and stacking as well as other activities. For me, as I am way closer to the end of my life than the beginning, I think flexibility is very important. Oh, and I don't look quite like you, but I can lift anything I want to and stay active working as long as I need to around the property, which is something I enjoy. cheers
Hi Ed, I'm 71, and I find have to listen to my body. If it says take a day off, I do. I've found more progress by doing less than overtraining. So I'm with you, too much "consistency" can be a not-so-good thing
Great video. I'm 63, I've been active and athletic for most of my life. I gained weight in my 50s, and at age 58 lost 50 lbs and have kept it off for 5 years. I've had some setbacks from injuries and age related degeneration. I've had a torn bicep, torn calf, a bad bike accident, impingement and subluxation in both shoulders from years of kayaking, and recently scoliosis of the spine with serious pain from spasms. I can't do some upper body exercises anymore and I'm looking into finding an upper body routine that will work with those restrictions. This was a great help, thank you!
Got rid of sugar, 9 years ago.
Cereals are not bought, apart from the odd sushi rolls and rye bread. Walking, three flights of stairs, and so forth. I will spend an hour in the gym, thrice weekly. Posture is everything. I'm 73.
My cereal consists of chopped walnuts, pecans, coconut meat, ground flax seed, dried blueberries or cranberries, and almond milk. I have that with a cup of green tea, then coffee while reading the paper.
Super video and reminder to all us over 60 .
I have trained and worked out since I was 17 . Never smoked and stop drinking 40 years ago . My training was interrupted in 2018 and 2019 when I was diagnosed with throat cancer .
Unfortunately the surgery the second time cut and damaged a sensory muscle nerve in my become which left me with a permanent lateral wing scapula.
Barbell squats and shoulder presses are a challenge now but the rest is fine .
The good news is that I came through and best cancer and living the dream .
I am working hard building back all the muscle I lost and recovery is always a challenge . I listen to bu body snd at 63 really enjoy challenging my self on intensity and volume in a range that is safe .
Please keep your videos coming
At 72 my major problem is no. 5, inconsistency. I am aware of this and always trying to do better. Thanks.
Me too, got bored after several weeks. So I changed variations a lot resulting in going nowhere with building muscles ....
@@jayginting I change variations quite often. I have better rebuilding my muscle by changing my routines every few weeks. It helps me to remain focused in keeping up my strength.I get busy with other things and forget to hit the weight for a couple of days. I guess it is not that hard to forget being 72. Hey, have a good week.
Push ups and pull ups were my go to exercise during COVID. However I missed the deadlift platform, the squat rack and the flat bench. It’s great to be back at the gym. . I’m 64 and still hitting the gym 4 days a week.
Gr8t stuff !! I turned 60 this March and feel fantastic. I have been training since I was 23. I run circles around these young pups. My soon to be wife 15yrs younger than me. And I tell you guys . More Pumps in the gym, means more pumps in the bedroom. You are only as old as you feel. Only thing stopping you is YOU. Nobody said it would be easy. But it will be worth it. " Go Hard or Go Home"
Good stuff!
Exactly...
@@frankmazzie4855 Shoot all doctors and squat, Lol
I had the same philosophy until I hit 66. Up until then, I felt as if I were 40, but at some point, your body will tell you that it's time to slow down. I've been pumping iron since I was 21. My heaviest dumbbell set is 40 lbs each, but a rotator cuff issue limits the exercises I can do with those weights.
Point 5: This has been a mistake of mine in the past. Because I've got a long stretch at work ahead (24 hours including sleeping there) I've not wanted to do a full workout before I go in. What I've learned is that a good, tough workout actually sets me up for work in both mind and body. My job doesn't involve hard labour, so I really had no excuse.
Youngster I'm 67 , your spot on I'm totally in agreement. I amazed that you hit everything
Great to have you here Mike!
Hi Mike. I'm 67 too and glad to know that there are others our age trying to stay fit. It seems that most of the old farts I see just want stop doing things when they get harder to do. That's giving up and putting them in the ground sooner..
@@xmradio11 I'm 67. Retired. I work out 5 times a week. Upper heavy,lower heavy,push,pull legs. Get about 20-22 sets each workout.
I'm 60 yrs old. Training hard again after about 10 yrs of ignoring my fitness.
I'm making great gains and I'm very happy with my progress.
Compared to when I used to work out a lot quite a few yrs ago, I've learned over the past few months that I have to listen to my body more.
Some of the exercises I used to do hurt my joints and tendons now. I've had to find some alternative exercises to do instead. I have to be very careful to use good form and convince myself not to ignore my body when it tries to tell me I'm hurting it.
I also need more recovery time. In years past I used to work each body part twice a week. Now I do each body part once a week and I am getting stronger every week.
Diet is everything. You are what you eat. You can't have a great body at 60 if you live on junky food.
For nutrition info, go see an ND, not a doctor. Most doctors have nearly zero knowledge or education on nutrition.
I'm in England, most GP's (General Practitioners) here are overweight so I would never go to one for nutritional advice..........
@@spongebobgrumpypants6862 Do they still smoke? I remember a military doctor telling me to quit smoking while he was sitting at his desk, smoking, with a overflowing ashtray on the desk. And he was completely serious!
True! I stopped watching the video when he said "you need carbohydrates for energy.' There is no such thing as an essential carbohydrate. Ketones are the brain and bodies preferred fuel source.
So true
@@dirkmoore4224 Endurance athletes need an abundance of carbs to sustain energy levels along with lesser percentages of proteins and fat. Those who lift weights? No. A minimum of carbs will help reduce weight. As to his protein advice, it's more like a half gram of protein, not a gram, for every pound of body weight.
Awesome advice from you all. Most common issue for 60+ men is inflammation. I had serious neck arthritis since I turned 50. Seven months ago I started practicing cold shower, breathe work, meditation, and intermittent fasting. No more pain nor medications 4 months after I started. Now at 62yo, I train everyday-2days of which are active recovery. Never felt this great!
Take up on water rowing; you'll get 3 of the six - good posture, core strength and consistency. Two other major benefits are cardio and teamwork (strongly linked to consistency - you just simply have to turn up when you're in a crew). I started at 54 and love it.
Man, early this year we had a warm day. I rode my bike 36 miles at a good pace, then paddled the kayak on flat water for 1.5 hours, once again at a good pace. That was just a great workout day!! I am looking forward to more days like that. Rock on 👍
Just discovered you! I needed EVERYTHING you mentioned. I'm 85 and have just started back to the gym, and working with a great trainer. And, I just recovered from Covid. Thank God for the training I had done previously. My recovery was accomplished with self-isolation, rest, and an improved diet. NO MEDS, for the Covid. I'm going to put your recommendations into practice, including an assessment from my doctor. At 85 I don't really have time restrictions. I do own my decisions. Thanks, again. Like Arnold, "I'll be back."
I had to ask for a check up with the doctor and I've been in good shape though stopped gym due to Covid, but back in full swing lastSeptember. 2xgym, but......... 2x Pilates- which is THE life saver.I recommend it highly.
The greatest single movie line ever! Whenever I go to the restroom at home, I tell my wife in a gruff voice, "I'll be back!" I don't even know if she knows what I'm doing. 😄
LA, I stumbled upon this excellent video. I liked and subscribed immediately. I'm 71 yo, and suffer with a number of Spinal issues of stenosis in multiple areas of my spine, lots of OA in the spine and facet joints, OA in my knees and hips, The cervical issues can be the worst as it creates stiff necks & Trap pains, temporal headaches, TMJ issues, Tinnitus, sinus problems, Frozen shoulder pians & stiffness, and even IBS and some bladder incontinence. I started weight workouts at age 45 in 1996. I did mix in some aerobics as warm ups before Lifting. I used various Books and Body Building magazines as guides, No personal trainers. It amazed me that after 4 months or less, I saw changes in my physique that helped to push me more. My strength levels increased quickly. In 2015 or thereabouts, I started to slack off on the workouts. Then my spinal issues were really starting to erupt . Then gall bladder surgery in 2018 (which post surgery inquiry revealed to me that it was NOT necessary, but the 3 doctors I consulted: PCP, GI and a surgeon all recommended to do the surgery. The GB has a few stones, no sludge and was not Inflammed!! ), which further set me back. The spinal issues flared higher, increasing anxiety, and erupting into Fibromyalgia. Now more recently, after seeking surgical opinions (all 6 of them said - NO Surgery because of the extensive arthritis), I'm trying to get better and working out again. Lifting Much less weight, maybe 2-3X a week, using more Bands and dumbells, and employed doing more stretching. LA's recommendation of drinking more water (which I did NOT do in my lifetime -far too much coffee) is crucial. And keeping your Posture is also Vital. After working 48 years (retired in May 2021) which had me commuting by car for easily 75% of that time (at least 3 hours a day behind the wheel) is the WORST thing for your Posture - creating a Forward Head Posture that affects your entire Spine. Looking forward th guidance from LA in all future videos. I guess the old adage of Move IT or Lose IT is true!
Regarding consistency, I think keeping a
record of your workouts is important on several levels. 1. Accountability. You see exactly what you're doing and can see if you're slacking off. 2. Program design. Many men have pet exercises/muscles that they do often and other ones they don't train or train less often. Keeping records makes this more evident.
3. Positive feedback. Recording your weight and reps/sets shows your progress and seeing improvement over time makes workout compliance more likely. You can also see which areas are lagging and either increase or change your workouts.
Excellent point! Years ago I never kept a record, but have realized that’s your only true measure of success.
I disagree, .......I know some people need to keep records, (many have OCD,).....I see many people (even personal trainers) in the gym that keep records and all their clients disappear, ......if you have been training a long time, you should know your body,,& its capabilities. ......I also cringe when I hear people counting out to 10 reps,......depending on the wt , you should go by feel or failure.,..not a count of 10.......but I believe you should plan your workout the day you walk into the gym and customize it on how you feel that day and visualize completing the workout before you walk into the gym. .....records can be discouraging if you don't live up to your expectations. ....back tracking to figure out what your doing right or wrong in my opinion is not a necessary tool....maybe it helps some people, but it's not for me.
@@mslice0760 that's up to you for you. Many others find it helps. Regarding calling people OCD because they like keeping records is like me saying you not liking to keep records means you have dyslexia or some other reading disorder.
Some years ago I was working out in a gym and some guy I knew in passing remarked he had a fantasy of disposing of my workout records. I found that weird. He was much less fit than I and can only attribute that idea to envy.
@@davidcohen7881 The majority of the fittest bodybuilders in the world do not keep written records,..they do however, keep photos over the years to view their progress, I am sure some do keep a log book and some did when they were younger( I did, in competitive powerlifting and track & field),....but if you watch any videos of pro bodybuilders working out ,you will not see them stopping to take notes,.(intensity is their main concern)......or even the top trainers in the world for that matter,....watch Charles Glass train people in Golds Gym, with out walking around carrying a notebook.......I am not saying it's right or wrong,....(to each his own),.....all I'm saying is it isn't absolutely necessary, ......on this we disagree.....it's a personal choice,.......But.I bet if you polled people in the gym carrying around notebooks,.......the numbers would lean towards,...OCD. ...no offense. ....just an observation. ...these are they same people that count to 10 on every set. .
@@mslice0760 my Powerlifting coach had all of his lifters keep a workout log with a specific format to be able to see how their workout programs were progressing. He was U.S. Women's Powerlifting team coach for decades. His daughter was the first woman in history to Deadlift 500 lbs. That being said You do you.
I'm 66 and work out 6 days a week. A little sugar doesn't hurt me at all.
That's because you workout 6 days per week. Every person I know that consumes sugar and doesn't work out is a complete fat mess.
Just found your channel thank you. I just started exercising again in 2018 I was in great shape thank god I had a heart attack being in shape really saved me since then I’ve had two major surgeries on my aorta 5 strokes totally paralyzed twice down my right side air lifted twice I’m so blessed I just began working out again what a wonderful feeling. Three things I’ve always lived by I never quit I never give up and I never I mean never feel sorry for myself I’m 64 and so happy to finally be able to hit the gym again
You really need to pay attention to your diet !
@@williamsheehan260 thank you
I’ll be 55 soon, and have been working out for a few years now. To me the biggest mistake I made was improper form. And I went into it knowing to use proper form. I really messed up my right shoulder from doing push ups too fast, bouncing, elbows too far out, and hands too high. I later realized I needed better form. Some of this has to do with vulnerabilities I have with one shoulder joint. We all have some of these as we get older. As you lift you will realize if you have certain joints that are vulnerable and to be more careful with them.
Recovery is another one. If you over do it, you will be walking around with low energy and possible fatigue the next day or two. Ease into it. Let your body adapt.
I do 2 full body lifting sessions per week. 3-6 days per week may be overkill. It depends on what your doing. But, to me 2 intense days per week is better than 5 days per week. The body needs rest. I think 5 days is too much if your lifting until failure each day. But, that’s just an opinion.
I stopped doing 4-5 day workouts when I was in my mid 30s. Since then, a Mon/Wed/Fri routine has been plenty. We need rest in between hard workouts. A daily brisk walk for 30 - 45 minutes or a 20 - minute, variable intensity stationary bike cardip workout helps to keep my blood pressure average at 106/65. I'm a bit past my mid 60s.
I’m 61. Been in the gym since I turned 50 but never had professional training or medical assessment. My issue is that I work a year to gain 10 lbs of muscle, get the flu, lose all the muscle I gained in a week. Great advice. I subscribed
True that.
A great general overview, but missed one great big one: *over-training.* As an ultra "hard-gainer" who has excellent baseline fitness, I've found the #1 worst mistake (aside from not exercising, but it can cause one to be unable to exercise) is over-training, especially working out too intensely before having sufficiently recovered. Muscle is built during *rest* periods, between workouts, and working out too soon can cut that growth right off for a hard-gainer, as well as being potentially injurious.
I was never able to build or maintain muscle very well until *cutting back* my strength workouts to no more than *once per week* for any muscle group. Then built 20lb of muscle mass just like that, and have "reset" my physique. Other workouts are basically HIIT, and rather short, often Tabata workouts (at least 3 minute warmup, 20 second full-out, 10 second easy for 8 full-out intervals, at least 3 minute cool-down). The aim is to maximize benefit and minimize wear and tear.
There's also the matter of incidental exercise, which certainly counts for fitness, but can be very irregular. I have a lot of other incidental exercise on an almost daily basis, such as drumming, and my work involves a considerable amount of physical activity, but I don't regard those activities as "workouts", as such. To me a "workout" is something from which one needs significant time to recover. Shoveling a half a foot of snow, a strenuous job, or fishing outing that taxes my endurance (such as fishing big lures for pike and muskies) can be a workout, and I treat it as such, in terms of recovery and workout planning.
One good way to maintain form is to do super-slow weight training, which makes it easy to concentrate on form, as well as having great anabolic and cardiovascular benefits and being less injurious than jerky motions.
Another caveat is to have the right doctor. Many are *very* ignorant about nutrition. If they give you any "low fat" or "cholesterol" BS, *run away.* Quality fat is *essential* for testosterone and healthy cells, in general.
Spot on!
Good common sense advise.
I am also a drummer and have learned to leave the day after a long gig as a rest day. Almost all the over-fifty drummers I know have orthopedic issues. Carpal tunnel, back, or hand issues. Making fitness a priority will help you to play with energy and passion as you age.
@@georgekondylis6723 Wise of you. On a relevant tangent, a few years back I had a weird finger overuse injury after getting a real good deal on a bass guitar and playing it too much, which morphed into a wrist injury, and the *worst* thing I did was immobilize it much of the time. I've found that gentle motion and lightly using the injured areas is the best way to go.
@@ballhawk387
Makes sense. Especially after giving some time for inflammation to recede. Many people make the mistake of trying to stretch an injured muscle or tendon too soon. This only exacerbates an injury. Blood flow into the injured area is most important. Btw, tendons don’t really stretch.
Good info for the 60+ age group. I just turned 61 a week ago and get compliments all the time about how in shape I am. This has been happening for the last +-10 years, to my great and pleasant surprise. I've been following a simple dictate for many years (decades) that regular, moderate exercise is where it is at. Four to five times per week I do a couple of pushups, deep knee bends, 1 min plank, upper arms etc and later in the day followed up with a 30 min walk like a soldier. After that a little hamstring stretching . That is it! On top of that drink water. Try to stay inside your BMI. I follow a high protein/fat, low carbonate diet. It works! Nothing too extreme but it takes a little self discipline. I've lost my hair but the ladies notice the flat (ish) stomach and good posture.. Good enough for me.
Fair play nice feeling when women look at you, keeps me motivated 😅😅
Nice job. Thanks for tips.
I recommend checking your blood pressure, regularly. A diet that is high in saturated animal fats is bound to lead to heart problems. Your BP will reveal good or bad trends.
I limit my animal fat consumption and maintain a BP average of 106/65 or so - not bad for someone in his late 60s.
I wouldn't ask any nutrition advice to a doctor.
The hardest part about growing muscle is having a great diet. That was my main problem until I found the Agoge Diet plan. Now I'm gaining more muscle than ever.
Kind of what I do already. High protein/low carb and avoid processed foods and sugar for the most part. That along with 18/6 intermittent fasting daily and a weekly Saturday fast. Still making gains while getting leaner at 57.
Don't forget to warm up properly, before doing anything physical.
I’m 75 , been training since I was 17 and this is excellent advice. I don’t take trt or peds but my T levels are that of a 20-40 year old but eating clean and certain herbs , great info for everyone 🤙
I am 68 and welcome your advice.I train at most 4 times a week for a 45 minute session and if I am doing a full body session I train for an hour.I don't go heavy ,I enjoy my session and then go to the pool,sauna and spa.I enjoy food and fail when it comes to maintaining a strick meal plan.
Like you, I jumped in this topic a bit late. But also like you, we share in common the same age and basic approaches to working out. I feel I've been getting more out of my workouts these days once I switched to lighter weights with more reps. And being a dedicated ketovore (with those occasional cheats thrown in), I'm in the best shape that I've been in over two decades.
I'm 65 and my doctor said I should focus on cardio and not do weight training. I am in better shape than he is. My waist is 33" with 44" chest which is what I was when I was in my twenties, while his waist was 38". I rely upon routine intermittent fasting; I don't eat between 8pm and 12 noon. I will continue to do weight training with limited cardio.
I concur with the intermittent fasting - 16 hours until you break your fast. I practice IF almost religiously. albeit I take in a cup of coffee with no sugar after waking, I have to present a human to the world each morning.
What's your average blood pressure? We all need weight-bearing exercise to maintain sufficient bone density. Cardio is not enough. You need both.
@@backaufYour first drink in the morning should be water, not a caffeinated drink.
I really appreciate your advice. I’m a woman of 66 y I’ve been exercising most of my life. Stopped for about 15
Sorry my comment was cut short. What I want to ask is I’ve been exercising again for the last 3 y. Is there anything different I should do. Thanks
@@hodazsaleh keep it up mam
Thanks for the tune up guys.
Thanks for being here, Ric 💪
Kinda glossed over the carb intake, I average 20-22 carbs a day which helps reduce hunger pangs and I eat 2 meals a day including snacks…went from 210 lbs down to 165 , plus at 65 years old I exercise more than when I was in my 20’s…
Excellent info. Thank you. I'm the kitchen queen. I feed the hubby. Getting away from sugar was not that tuff. When we were in our 20's we could eat what we wanted -- not any more. Doc gave us both the "go ahead" about 6 months ago. It's a life journey and we're glad to be on board. New sub!
I'm so glad you didn't say to stop drinking. I was getting nervous about that one.
Or Fentanyl..
Another issue with low testosterone is the muscle soreness we get from that after a good workout often discourages us from working out again and/or requires significant time to recover from. Testosterone speeds up recovery between workouts, makes your efforts to work out actually feel good, and helps give actual results that are hard to obtain with low T. Most doctors won't check it for you so you often have to go to a private lab and check it yourself. Do it; it is critically important and your efforts will not yield the results you want if you don't have enough in your system.
Great information and very true statement on consistency. I'm 61 years young and consider myself in pretty good shape. The main reason is not so much any particular program that I have used but the consistency and discipline over the years. This is the key element, you can do the greatest workout in the world but if you don't follow an exercise program on a consistent basis it's totally useless.
Absolutely true, Scott
Consistency is key. I'll be 60 this year and it'll be my 46th year of consistently exercising at least 3 days a week.
Yeah! This is where most fail. To top that off, above 60 you also need to pay more attention to your Cardio. I think is mother nature's way of telling you, I'm tired of this shit, sit down... You have to go the other way and increase your heart efficiency to increase oxygen levels to do those reps at the gym.
@@gman8648 I'm 67. I used to work 10 hr days 6 days a week and made it minimum of 3 days a week. Retired in 2018 and now I'm a consistent 5 days a week. I do a upper,lower,push,pull,legs. Do about 30 minutes of cardio. Takes me about an hour and 15 to a hr in a half for everything.
Glad you mentioned getting testosterone levels checked. If you are low, as you said, you have a challenge ahead of you. Its a 2 fold problem. Not only will you have a very difficult time even being motivated to go to the gym, you typically won't be getting the results you seek on top of that. We are all a bit different in what we respond to best. You have to figure out what works for you. I know some guys at my age (55) can still squat the really heavy weights. I do better with longer sets of less weight. Also comparing yourself to younger men is not a great idea...lol. I'm perfectly happy with being in much better shape than other men of my age, and these days that is not very difficult to accomplish ! I've never been a large guy. When I graduated high school I was 5'8 and 115 pounds.
even now at 55 I'm just 160. I never had great genetics for bodybuilding but being 160 with a flat stomach at my age isn't a bad look!
Regarding testosterone:
I
Have been in testosterone therapy if some sort for almost ten years. I am 58 this October.
I have used creams, etc. it seems the effects and benefits have been sketchy at best. For the past year I have been using injections. I take 1 ml a week, I give myself my own shot, and I can truly say it makes a difference in my life.
I take an SSRI for depression/ anxiety, so side effects include weak erections, poor ejac. Etc.
testosterone and weight lifting have brought me to what I feel is about 70% of my sex drive of who I was in my 30’s. I was a goat, so 70% is pretty darn good! Lol.
Get your t checked. It really really makes a difference!
@@ipris3971 Thx for your input. I've been on TRT for 19 years! Your story is so similar to mine I had to check to see if i wrote it honestly!
I tried the creams and the results seemed weak. From my research absorbing testosterone through the skin is not the best.
I didn't start self injections until 10 years into it and its made all the difference in how i feel and yes my sex life! My wife loves that i'm so fit at
57. 5 years ago my wife started taking test (we call it vitamin T!) and now her sex drive is ramped! it makes me feel sorry when i look back how my dad and grandfather had to age without the benefits of todays medicines!
At 59 , I realized I didn’t want my boobs to look saggy. My blood work was also a big reason to loss weight build muscle . And start off slow and light till it all came together.
120 day into this 7 days a week some sort of exercise or cardio for a 30 min minimum no Excuse regimen!!!!!
I lost 20 pounds gained muscle and a lot more to go
Let’s keep positive
I am 63. I recently made a conscious decision to re-gain my health. Before I did saw this video, I was surprised to see that I have done or still doing your 6 tips. You confirmed all that my Dr. and Physical Therapist are doing for me. Thanks so much. If I were to add one more tip, it is Cardios. I added Pickleball. my health regiment and it is paying off.
Regimen
A stationary bike is great for bad weather days or varying your aerobic routine. I bought a used Shwinn for $150, 3 years ago. It has really come in handy. 20 minutes of varying intensity is all I need to supplement weight lifting.
At 61 with 35yrs of resistance training, I always treat my workouts as a need instead of a want. Like in order to stay alive I need to inhale before I exhale, I put my workouts in the same category. AS A NEED
I believe in good form in any sport /exercise you do. At 63 it's very critical to avoid sports injuries as much as possible. Thanks for sharing the knowledge for all the other points mentioned.
I am nearly 64. A big mistake is competing with your younger self; that’s how you get injured. Use small weights and replace power training (at least 2 times per week) with a long walk or swimming. Ever since I started doing that, I’ve had no injuries and I feel better about myself. Another good idea is to have a variety of different exercises so that you don’t get bored. For this reason, I use not only weights but also rubber bands, a chest expander, Bullworker, power twister, and a door bar for pull-ups, plus hanging rubber bands. This way, I never get bored. I do up to 8 sets of exercises (3x8) of mixed muscle groups, not just focusing on chest or back, etc. I have a small room for a gym where I’ve also placed an old boombox, making it fun rather than a chore. Have fun, my friends, and thanks for the video. I’m sending loads of positive energy from Athens, Greece!
Not much out there for the +60 crowd. Thanks for the video. I’m turning 61 and let myself go in this pandemic year. Your my wake up call. Looking forward to many more videos.
I'm 68 - I just hit 50 years of going to the gym / pumping iron........ ( except a 2 year lazy gap about 20 years ago ). I weight the same as I did in high school...... to the pound. 2 things that I have learned in the last 2 years that I find very useful and important:
HANGING, which I try to 3 times per-day & full squatting - like a minute at least, 3 times a day
I ran cross country and track in high school, so after 45+ years, I weigh 20 lbs more than the 112 lbs I was then. The gain is all muscle.😏
Interesting I'm 65 next birthday and I qualified as a personal trainer so age is not a barrier
This is all good advice. Being 68, I'd add (from negative experience) what could be justifiably added as the 7th worst mistake for workouts of aged practitioners, namely, insufficient warmups for any targeted muscle group. The main problem, for me at least, seems to come from inadequate warmup of joints and connective tissues - ligaments and tendons - which need several lighter weight reps to sufficiently warm and activate before taking on the common 3 sets x 10 reps of many weight resistance exercises.
I really appreciate and am greatly encouraged by what you've shared here - great reminders issued in a no nonsense, calm concise way - thankyou -
Glad you found it helpful, Paul!
excellent advice...i have followed them intuitively...i am 65, 1.80 and 74 kgs...around 40 years exercising in the gym and karate...but unfortunately, i am bald now...lol...you are 1000% right when you say "you are what you eat" and "eliminate sugar"...thanks for posting...you have a new fan...
Great video, very helpful and encouraging! I was surprised, frankly, that you made no mention of what I, and many others consider to be the #1 worst mistake, and that is NOT stretching before working out (and if you have time, after too). This is the BEST, and easiest way to avoid the injuries you speak about. And not stretching really leads the door wide open for back, knee, joint injuries to happen. Otherwise, thank you! Excellent!
Stretching BEFORE working out has been proven a mistake by study after study after study for at least 10-15 years now. Don’t stretch cold muscles. Warm cold muscles up with either lighter versions of the exercises you’ll be doing or with dynamic movements.
@@seanwilliams480 Well, respectfully, I disagree. “Don’t stretch cold muscles.” Well, ALL muscles are “cold” at first. You either warm them up by light stretching or yoga, or light exercises; either way, you have to warm them up. And saying “…study after study for at least 10-15 years now…” is hardly better than fake news. If there are indeed studies, please reference them.
@seanwilliams480 I've read the same thing, many times. It IS better to use no or light weights to warm yourself up. My physical therapists recommends that if you stretch, do it AFTER your workout.
I've just turned 60.. I'm diabetic, but used to weightlifting years ago.. I'm knackered but loving every min. It's just hard to get rid of my stomach fat..
Check out Dr Sten Ekberg on TH-cam. He explains nutrition plans to reduce insulin resistance and reverse diabetes.
Didn't hear about adequate rest time and over training
Gotta be a massive mistake for many...
I agree, I'm 64 and I only train one muscle group a week, I wasted so much time overtraining when I was younger
Discipline and consistency, absolutely!
I'm a 64 yo man on low carb (
You are correct. He has no knowledge of the bodies preferred fuel source.
Carbs are needed for economic health of the overly processed food industry. They're not needed so much for human health
Carbs ,are protein sparing and necessary for building muscle,..also you need the micro and macro nutrients for health and also fiber to flush out toxins from the intestines .....I had a friend that just ate meat and one day he collapsed and he couldn't move........because his intestines were pitted from lack of vegetables.
Great job showing and telling, learning I am today is my birthday I am 66 years old. I have went to YMCA and started working out but stopped then started back and stop again. I do need help badly, back in my when I was 30 or so I worked out for about two years. I feeled great so now I am down don’t want to do anything, but I try little by little too do something outside when I feel like it. make myself a lot of time’s , well thanks again for showing telling have a good one hope to see ya soon see ya bye.
The posture point is good. I will use that. Thanks
Great advice! People don't stretch and don't listen to their bodies. You have to rest.
Very good info....
Thank You
I am 62 years old an was athletic for a long time. This last year i have experienced a decline in my performance and desire to exercise which is very frustrating. As an airline pilot I have medicals more than twice a year because of different licenses.
I was always motivated, but have lost my mojo!! I was always the first to motivate others to work out, but I can’t seem to get myself together. If I do start to exercise, I run out of enthusiasm very quickly.
That said I will give it another shot and try to follow your guidelines!
Hang in there Captain, get on T and aim for the Friendly Skies! It's amazing
Thanks for the great advice, this also confirms what I understand about Posture & workout form, I posture walk 9k at a speed of 5.8-6.2 kph, burning 1,722 Cal's every day, it's very intense staying focused on every part of my body, the discovery of how my body is performing, when done right there is NO Pain, if I feel Pain I refocus re-a-line myself pains gone, but thanks for being in the right place at the right time.
I agree on Posture, important!
Going to a GP in U.K. asking for all these tests especially testosterone levels you’ll be there until you’re 70.
This guy is in great shape for 62.... He looks like a cross between Sylvester Stallone and Jonathan Banks.... And he's right about making an appointment like a dentist or a car repair to hit the gym with discipline!
I get that a lot haha
Glad I found this. There are many channels for women and health over 50, but not many for men.
Glad you found us!
How about some advice for a guy Aged over 80. These 60year olds are much too young to have stuff to worry about. Should I be slacking off due to old age and if so how much
Seven times a week should do it. Remember point number 5 … 😜
That all depends upon your present fitness level. Remember Jack LaLane? Certainly, we cannot all mimic his routines, but a physical therapist or certified athletic trainer should have some good advice.
I joined a crossfit gym when I was 50 it changed my life the community and being coached how to lift weights in every workout. the mistake I made was I took a few years off due to having worked 2 jobs. Im 63 and back doing CrossFit 5 days a week and close to be as strong as I was when I played sports in College
You work for 40yrs to have $1m in your retirement, meanwhile some people are putting just $10k in a meme coin for just few months and now they are multimillionaires. I pray that anyone who reads this will be successful in life
I'm new to all this, feels overwhelming but I won't give up on learning this. Thanks for you clear explanation from the very beginning!
All you need as a beginner to make good profit from cryptocurrency is a professional trader who will trade on your behalf else you may make losses.
I used to think everybody went broke during the great Depression and other major crashes but they didn't, some went into business, there's always depression /recession for some people and there's always a good time for others, it's all about perspective.
@@newmanthompson8052The issue is people always have the "I'll have to do it myself mentality" Unapologetically, that's why they get heavily affected during a crash and the fact we've had the longest bullrun ever in the American history, most folks aren't equipped to manage this crash and its impending opportunities well enough, so it only make sense to seek proper guidance during these times, that's what investment-advisors are for. Been using one ever since the pandemic in 2020 and I've been barely affected by crash, I have $1.9m in profit sitting in my portfolio and I'm unbothered about the market outcomes.
@gabrieladam5185It's a she actually, Linda Jill Carlson. I initially came across her on a CNBC news report then on smart advisors, and i decided to hit her up. Best decision I made to stay afloat 2020.
Excellent sir🙏
49 very inspirational i wanna train all my life
Thanks, Im 61 and starting training. my testosterone is very very low. Im 380 pds now. sick of being tired all the time. here I go no more sugar or processed food.
Very well said sir about this topic and keep it up and keep training hard and be strong always sir
Great advice! Also good for people over 40 . We want to avoid injury and skipping workouts increase the chance of injury because we maybe think we can go back to full activity after some absence from the gym.
Skipping workouts is like a coasting truck, you have to shift to lower gear to keep driving.
Go back to the gym but be easy on yourself for the next few workouts
Excellent, informative video, John. I just turned 62 in December 2022, and this is all very relevant to me. Rethinking my workout regimen as I start it back up after a long-ish layoff. Thanks!
Damn if it’s your recent real picture on your profile pic ya look great for 62
Dear John: I am a 62-year-old Canadian bodybuilder. At 30years of age, I supplemented my bodybuilder career by Driving Tractor Trailor. At 17years of age, I was 3rd in the Mr.Canada Competition. I was 3rd in the Heavyweight junior division. Sad to say, but those 2 major Low back surgeries were the end of my competitive career.
#1 mistake, talking to your Doctor about diet...that is a joke being they do not have proper training in the field and still today rely on outdated incorrect studies which have misled the public to the very problems we have today. #2 mistake getting blood work done, let me clarify first and foremost I agree hole heartily to getting this done, however if specific tests are not asked for(sometimes demanded) by the patient it will tell you the very and I mean very basics. Case in point, I have an AZ class license of which every 3 years as part of that I require a total physical examination. I have had this license for 30 years and guess what! I ended up with 2 stents in my main artery because of a 99% blockage even though each and every time I had this exam I asked for additional tests to determine any cardiovascular problems sine it was hereditary in my family, the Doctors reply was that I was not showing any symptoms of a problem...the cardiologist told me I was luck to be alive! JUST SAY'IN!! by the way CARBOHYDRATES as well as sugars are the reason for todays problems. I have never had so much energy now that I have cut out 98% of carbs!
He was talking about blood work for testosterone, ...this is important because many medications can lower T......complex carbs are good to eat because they supply energy for workouts....also vitamins and minerals that are essential for health.
@@mslice0760 ok I understand (and thank you for your response) buy it only strengthens my point because unless you are complaining of low energy, or you are a senior, your testosterone will not be a "normal" part of blood work. If you want it you have to ask for it or sometimes demand it.
Big problem for guys over 60 is that they don’t lift enough heavy weight. Lifting heavy once in a while helps maintain your testosterone level .
I dont get my energy from carbs, I get it from fat. PLEASE don't misinform people. You did a good job until then. Yes im 60 and started training when i was 16.
As a grandfather, I do a lot of pushups and work mostly with dumbells, kettle bells and cable pulls. I've been doing basement workouts for 40 years. I always jump on the treadmill for a minimum of 20 minutes to get the blood flowing and warm up the muscles. My arms and chest are still big and haven't shrunk very much. You have to know how to squeeze the last rep out.
Excellent advice. Well done. Also, I notice the quality of training is questionable for some men.
If you want positive results and success you need discipline and rigor. Keep on moving....
Thank God, a guy who can explain fitness without having to take his shirt off and show us all his ripped abs. We can see how fit you are even with your shirt on. Great advice! New subscriber.
As usual great video to watch repeatedly as a reminder of what to do and what NOT to do.
Glad you found it helpful, Gary 💪
Thank you. I am 72 and needed this. I hope you have more.The quotation was succinct..
Really wise advice. No gimmicks, no hype, just safe and thoughtful information. Liked and subscribed. Thank you.
Thanks for saying that David. Excited to have you here.
Good solid counsel John - thank you. I am 63, and aside from a hip replacement and some hardware in my lower back, doc says I have the body of a healthy 40 Y.O. The older I/we get the more important good health is. I exercise 3-5 times per week for about 1 - 1 1/2 hours in my garage gym (have accumulated over 20 years), and my wife and I brisk walk for 1 1/2 to 3 miles a few times per week. Quality of life is so important. Gotta be able to play horsey and play catch with them grandkids...😁
If I had to rank any of these the highest, it would be consistency. As long as you are working out, you can work on the rest. But good form a few times a month ain't gonna do it.
I think mine would protein
@@truckinhealthy2999 Cool
intensity, .......training to failure, ........most people don't do this.......they think they are ,but there not,.......watch Tom Platz train people.....they can't even walk out of the gym......they have to call an ambulance.
Imagine that....Some men still have the passion and drive to find time in their busy/retired lives to get ALL FIRED-UP to
eat wise, exercise regularly, and avoid the pitfalls being older bring. ALL WITH THE ENTHUSIASM OF STAYING FIT N HAPPY regardless of age! Thanks for your content and perspectice!!
The comedian Red Skelton, was asked by Johnny Carson if he worked out,......his reply was, ..... (MY exercise is carrying the caskets at the funerals of my friends that exercise).
This is not new information. But as a 62 year old guy this is an informative video.
Basically Accept the aging process or fight back to delay the decline. (Diet and activity level.)
We consciously or subconsciously choose to be victims or survivors in career and life. Choose wisely.