Muscle Loss Test for Ages 60+ (& How to Re-Gain)
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- เผยแพร่เมื่อ 14 พ.ค. 2024
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Muscle loss is a big problem for people over the age of sixty, with rates of 1% of total muscle lost each year not being uncommon! In today's video, Will Harlow shows you a simple test to see if you might be at risk - PLUS how to fix it!
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...
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Im guessing from the comments most people clicking on this video are interested in staying strong and are already working at staying healthy in their later years . Well done everyone
This channel is a gift to humanity. Its relevance and importance will continue to grow as more and more countries grapple with ageing populations.
I agree sooo much. A blessing
Thank you so much for your kind words, I'm just happy to be able to share my work with so many people!
@@nicolecandelierbourrier6292 Thank you so much!
I can’t agree more!
i am 61 and then must 12 repitation in 30 seconds
74 yo female - 17. But I have to say I am not normal. At age 35 I realized I was starting to feel “squishy” and started to workout 2x a week with a trainer just to maintain muscle tone. Have been doing same ever since (with one 6 month break for back surgery) and would not trade it for anything. I’ve given up lots of new wardrobes and maybe a car or two to pay for this as I need my trainers for accountability but it been the most positive thing I do for my general wellbeing. So important to stay strong as we age.
I really love my trainer - she has helped me so much in the past year, and won't let me quit!
That's a fantastic result well done! It's great to hear how you're prioritising your health too, I'm so pleased you've found a trainer that is so helpful - keep up the great work!
Way to go Michell I’m 75 and got to 19😀
@@donaldstarnes419 Impressive Donald. I am 61 and have managed 24. I don't think I will be able to manage 19 if I am lucky enough to reach 75
Just out of curiosity. This exercise seems to be testing more of the lower body muscles.
What about testing the hand muscles?
I’m a 68 yr old woman and I did 15! I do this exercise every day. It has really helped.
Show off! 😅
Great work, that's excellent - keep up the great work!
@@lefty-bw1zp
I do 20 in a second!!!! If course you can't as a handicap
This man is the best! So grateful he started this channel❤
Thank you so much for your kind words I really appreciate it!
71 and I did 18. Woohoo! Thank you Will.
Amazing!
86 year old male with cancer, fractured hip in Nov, a new knee 2 years ago. Managed 15
I'm 74, healthy, very agile and conscious of daily stretches and I am dealing with 15 steps to enter the house from the garden multiple times a day. I was disappointed that I made only 9. Then I realized we were supposed to do them as quickly as possible. And I made it to 14, which I expected. Thank you for all your wonderful tips.
Great result, well done!
Many thanks - I'm a 74 year old female and managed 16 reps in 30 seconds!!!!
me too, I'm 73 female
Me too. 74 year old female.
Me too. 74 year old female
O@@Avlynne
Well there is no way that anyone here can check to find out whether you are lying or just a braggart.
Im 59 and only managed 13, I had a major health problem last year, but I knew that I'd lost my fitness. Thank you for sharing this test.
69 years old - 18 in 30 seconds and that is with my knee bothering me this morning.
Thank you.
Amazing - well done!
@@HT-Physio SO you praise me for the accomplishment I reported in this comment but when I mentioned a balance exercise I can do, you DELETED it. How does that work? What are your criteria for your selective censorship?????? Is there something wrong with you?
I, female,66 just tried it and could do it 18 times. Not too bad after a hip replacement 3,5 month ago! I am proud of myself!
I'm proud of you too, great job!
Stop bragging
@@MrYorickJenkins why ? You did only 6 ?
Yes! 18 after my 5 mile walk and my 1 hour weight training this morning! 69 and still going strong!
You intolerable smug little braggart.
I don't think we are as frail as so many of the other streamers for 60+ content think we are. Isn't that great ! 😁
Excellent result - keep up the great work!
Hello, I'm 79 and did 18 reps. in 30 seconds. I'm 6'3' 235 lbs. I try to eat well and keep moving.😊
I do exercises when the adverts come on the TV if I am watching something. I find that helpful and I am not wasting time.
Absolutely - great tip!
Basically a box squat with a slow negative. Louie Simmons (RIP) would be proud. Great common sense advice!
Thank you!
70 years old, newly in cardiac rehab where I managed only 6--but both knees are painfully arthritic from old injuries. Amazon to deliver new knee braces tomorrow.. Expecting great improvement!
I'm wishing you all the best, I hope you find your new knee braces beneficial :)
63 1/2 male, I did 18. That's reassuring! Cheers.
That's great to hear!
Thank you! I appreciate how you added the side view at 5:07 minutes to help us do the exercise correctly! 😊👍🏻👏
So pleased you found it helpful!
This is so powerful regardless of the result, we need more of this as it improves quality of life and highlights potential issues. Will is absolutely fantastic and so is his book by the way. Very accessible and a good reference, I’ve learned so much and his channel has made me more aware of my physiology. ❤
Thank you so much for your generous words, I'm so pleased you found my book valuable and that my videos have been helpful, that really makes the work worthwhile!
Will is so Amazing!
19 in 30 seconds. And we never refer enough to your book Will. Another blessing
Amazing, well done! And thank you so much, I'm so pleased you've enjoyed my book 😃
For those who need to still hold onto something to get up, to help build up strength in the legs in the meantime, stand in front of a kitchen sink, grip on to the edge of the front of the sink, and lower yourself up and down as many times as you can, and keep increasing it daily.
63 and tried this… got a score of 18. Thanks for introducing this! I can do better.
That's great to hear, excellent work!
I'm almost 65 (next month), and I got 25. Not too shabby! 😊
Pretty good, I'm about 60 when up about that level probably need a different test. I work out 3 times a week. So strength not a problem. Imagine the sit down cross legged and stand up using no hands is a more appropriate challenge also shows weakness in hip mobility/flex . Ie you can have powerful quads, posterior chain etc, but struggle to shift weight over feet. So I'm going to build in more movement and flexibility into my daily routines to go with my strength
Fantastic!!
@@HT-Physio How is it possible for a person of any age to make a stand up-down move in a second, as some people do 40times/30sec? Anybody post a 30sec video response with more than 20 and no editing, please ). I suspect, that only very short people can do.
@@Ole_ks Correct i do 22 in 30 sec ,when you do more than is in my opinion a sloppy exercise 👊
@@Ole_ks the old touch n go…don’t actually sit …need strong abs to pull it off too
after my surgery, my legs muscles seems to turn to butter. I have started walking, but I think these exercises will help me better. thousand thanks to this young gentleman .
Thanks so much for this! I’m snuggled in for the night, but will take the test in the morning. I really appreciate such a simple yet effective routine, especially the excellent way you instruct and demonstrate! 🤗
62 year old female....16 for me but it was also done from a seat a bit lower than the type of chair you suggested. 3 years ago I was 90 lbs heavier than I am now, and would have had no chance of getting up with no hands. It's the only way I get up now and when my grandson is here I am jumping up all the time to chase after him when he's getting up to mischief.
This is a really good channel, I wasn't going to subscribe but I kept watching different videos and now I am doing the exercises and feel better for it!!! I've subscribed and told my friends too. Thank you for this great advice, so much on social media is for youngsters!!!!
How many of you came here coz Will is drop dead handsome and sexy, then stayed on for his clear calm and purposeful videos? Thank you Will.. you make a real difference!
Great! I'll give that another go later. I'll be 80 in a few weeks and I did 11 reps in 30 seconds..But I was in the gym 2 hours ago and I did 1.5 miles fast walk on the Treadmill, and then went on the weights, so the old boy's legs are a bit wobbly still. I'll beat 11 easily. 😊
Nice! Happy birthday in a few weeks too.
Happy birthday for a few weeks time! It sounds like you're taking great effort to keep yourself active, so keep up the great work!
Well done! Looking forward to more episodes to help people combat sarcopenia issues...
I love your videos. Very informative and they're helping me a lot. I am 67 and did 13 chair sits so in that regard I am ok. But still working on your other videos for strength, low back and core. Thanks🌻
Congratulations for this practical & easy video!.. Thank you
Thank you for this helpful video. You are amazing in what you do. You are helping a lot of people. I appreciate this.
God bless you richly.
Greetings from Toronto Canada.
Thank you for all your videos. They are incredibly easy to understand and so very useful. Are there muscle gain exercises for the arms?
Excellent stretching after weights session
Excellent video Will, appreciate these exercises so much 👍
Very happy to be of help!
Thank you. You are amazing. I am very grateful that you are sharing your knowledge for our benefit. 🙏
My pleasure, I'm pleased I'm able to share my work with others!
*This is my #1 Exercise Channel* .
When you show us the board of Age , I stopped the video and took a picture of it , with my cellphone .
Just had a Bone Density Last Week .
It's great to hear you've found my channel helpful, I'm pleased my video provided some useful screenshots!
@@HT-Physio Will I'm not trying to sound negative, doctors in my region, aren't very helpful. ( I am not speaking about all doctors ) just certain doctors like the G.I. I believe because they didn't have to take Nutrition classes . Again, I am so happy you are helping me and everyone else . Our doctors in my region doesn't stick around a long time here, they either leave to another part of state or into another state. This has been doing on for yearssssss.
I spoke to one nurse and he was talking about doctors doesn't stay in this region.
If you do not have sarcopenia, then of course you can ace this test and 3X throughout the day will not be challenging enough to add strength. This video helps seniors determine if they do have sarcopenia and how to rehab. But others will benefit from a more challenging level.
What an encouraging voice!
Best I get started ❤
Thank you so much! Wishing you all the best getting started :)
Hi l am 62 and l started horse riding again 3 years ago. I had not ridden for 40 years so as you can imagine it is quite a challenge. I recovered from colon cancer and this sport is doing me the world of good both physically and mentally. I found the exercise very easy and did 35 reps in 30 seconds ,so l guess the riding has given me a lot of leg ,hip and core strength. I wonder if anyone has any opinion on this in relation to various sports which help our wellbeing. ❤❤❤
Amazing result, it's great to so clearly see how the efforts you're making are translating into rewards for your fitness. It's great to hear you've been able to get back into horse riding, it's an incredibly rewarding activity for all aspects of your wellbeing!
I am 69 years old. I did not listen to your 30 sec. I did not check my timing but did 20 times and the next day my leg aches for the next 5 days. Looking forward to start again slowly slowly.
Thanks for sharing the super easy way to test myself, brilliant stuff!
Your advise is excellent!
Excellent. Thank you from a 79 YO man from Malaysia.
Thank you so much, I'm so pleased it was helpful!
Thank you so much for this. I’m in my late 60s. I malabsorb protein and find it very difficult to build muscle. I’ve had 2 personal trainers, neither of whom seemed to understand this, and pushed me so hard, saying it was absolutely fine to be in agony, that I ended up needing expensive remedial treatment from a physiotherapist. I can only blame myself for that really because I should have been firmer and said that it wasn’t possible for me to do that without injury, but it’s difficult to argue with trained people who you have put your trust in. It has put me off trying to find ‘professional’ help. So this channel is an absolute godsend for me, really practical common sense advice. Thank you, again.
I'm so sorry to hear about the poor experience you had with your previous personal trainers, it's definitely hard to say no when they're meant to be the 'experts' offering support - it's always important to listen to your body and not push yourself beyond your safe boundaries - I'm pleased my channel has been able to offer some valuable guidance during this time!
You are a greatest gift for us. May God bless you and your family. Thank you for everything.
Thank you so much for your kind words! All the best to you too!
I listen often to your wise advice. An old athlete (handball for 40 years) and put your advice to good use. Thanks🤠
Thank you for watching my videos, I'm pleased you've found my advice useful!
Such tests depend on how strictly the model is followed. When followed as demonstrated with the back contacting the backrest each repetition the numbers will be significantly lower than simply sitting and going for speed. One ‘diagnostic’ set of results was 15:25 which is a 50% difference.
I had knee surgery 6 months ago and went through three month of rehabilitation for my knee. I am 75, male, and I continue following their exercises program established for me. I did your test and did 21 in 30:seconds. I continue doing kettlebell exercises, suitcase walk, farmers walk, knee bends, leg lifts, etc. I also work on upper body strength. Lastly I increased my protein consumption one week before my surgery and I still eat about 100 grams of animal protein per day. I really see the value in proper strength training with a good protein diet! Staying fit for life!
That's awesome
Fantastic result! You should be very proud of all the work you have put into your rehabilitation, it's great to reap the rewards of your efforts 😃
I’m 74 and I could use a knee replacement, maybe two. Even though I was able to do 20 reps on the test. I’m curious how well your knee was doing after 3 months. I’m a bit frightened about the rehabilitation.
thank you ❤ your context, I needed this and truly are a Godsend , money is tight and this helps me get greatly.
I'm so pleased my work is able to help - I'm wishing you all the very best!
Thank you Will for the test scores for comparison. 👍
Great to hear they were valuable!
I ran upstairs grabbed my watch and ran back down to the kitchen and did 26 reps immediately , I,m 60 but I do Squats at the gym , so glad I am doing something right for once😊
I'm 63 and did 19 per 30 seconds
61 here. I tied you.
Great work, well done!
@@HT-Physio Thanks
I’m 69.5 and did 17
I'm 304 and did 67.
I'm 62 years old, and recently I started doing dumbbell squats. I do 3 sets of 10 reps. I began with 3 kilos in each hand and have now progressed to 12 kilos in each hand. I think this exercise is better than holding a single dumbbell with both hands, because it distributes the weight more evenly, so it will allow for greater weight progression over time.
I also think it's a better exercise than squatting with a barbell on your shoulders, because it's gentler on your back and spine. Additionally, holding a pair of dumbbells in each hand is easier to balance due to the lower center of gravity.
Thank for this. I've sent it to my mom and dad and I've filed it away for future reference for me!
Thank you for sharing my work - wishing all three of you the very best 😃
Most comments are coming from women. Does it means that women are more interested in physical fitness?
By the way, I am male, 74 years old, and I could do 20 sit-ups in 30 seconds. I wish I could improve it further to 25 and above.
And one disclosure: I never did any physical fitness exercise all these years since childhood. But, now, at 74 years age, I have developed interest in exercise and physical fitness after watching my grandchildren's interest in sports and physical fitness. 😊😊
Another great video
Thanks Will from🇨🇦
Thank you so much!
This video was a great find! Thank you sir!
So pleased it was helpful!
Very good vedio, well done, thank you!
Thanks for the lovely presentation
You're very welcome!
Excellent advice ,will strengthen ligaments ,muscles also for walking ,once again such great advice for us who are getting older ,which is not fun William .
It's definitely worth taking the preventative measures to help reduce the drawbacks of ageing!
76year old male, I just did 17 four months post quad tendon repair.
From South Africa I benefit from all your exercises my age 77. Thankyou.
So pleased to hear you've found them beneficial!
Great channel. Useful info. I'm 71 and did over 20 in thirty seconds.
Amazing result, great work!
We're good thanks! 😊
Glad to find improvement in myself after following your advice,I am 72 female,can do 16 reps in 30sec.Thank you so much, will keep on exercise to regain more muscles.👍👍👍👍👍💪🏻💕
Great result, well done! Keep up the great work😃
Pretty good stuff this. I am rather surprised at the low “like” to “view” ratio, given it is so appropriately presented. Preaching to the converted maybe but highly relevant all the same.
18, so doing fine. Feeling stiff tonight, but I spent the morning spring cleaning and the afternoon kayaking.
Will half to try in the morning.
Great result, well done!
Great video love all your videos ❤
Thank you so much!
Thank you, Mr. Will, thank you.
You're very welcome 😃
Thank you Will. My sit-to-stands improved drastically during lockdown in '21, due to the wonderful Professor of geriatrics at Birmingham's exercises for older folk. I'm 80 in August and can manage 15 with ease. But may I ask what exercises one might do for spindly, muscle-less arms? I should be grateful for your suggestions
Me too as I have complete muscle loss on the top half of my body due to weight loss and now only weighing 48 kilos
Hi, I’m a 74 year old female that’s been struggling with sciatica on my left side, for the last couple of months, and the physiotherapist says I’ve been losing muscle in my glutes, but I managed to do 27 reps in 30 seconds which I was glad to know I could do. That’s a good benchmark for me mentally because the sciatica has been debilitating and depressing to my self-confidence. Thanks, Will.
My PT tested me this way when I started rehab for sciatica some years ago, then used it, eventually with weight, to improve my daily functioning. I am putting this back in my home exercises thanks to you! Well done!
That is a fantastic result, especially considering your experience recently with sciatica - keep up the great work and I hope my channel can offer some useful guidance to help with your sciatica!
❤thank you so much. Truly useful information
Very happy to help!
Will
You are brilliant as coach! tvhanks!
Thank you so much!
Will 5est myself today many thanks 😊
I am a 69 years old male. First time I did 15 time that was ok for me.
Than I realised you have to do them as quick as possible..
Now I did the exercise 24 times, and that gave my muscles a lot of acidify at the end.
Ill try to do this on a daily base Thanks for the good advices!
Thx for showing muscle gain❤❤❤
You're very welcome!
67 yr old female 21 two consequtive times. I started doing calisthenics last year. Attribute much of it to that. I started having issues getting out of a squatting position doing household things. Calisthenics/bodyweight exercises have helped alot, esp if one pays attn to ptoper form.
Well done, great result - keep up the great efforts you're making it sounds like they're really paying off :)
Just did the test. I did get the minimum for my age, but want to do better. Thanks.
Will youadvise some exercises for parkinsons disease.
Thank you for your video! What about if someone is overweighted?
Thank you this is something I will try.
Wishing you all the best!
Please post some video for Muscle gain in type 2 diabetes patients.
Yes, 👍 you are the Best!
How about for people in their 50's? Can you extend the chart to that?
Great thanks from India 🙏🏽
My pleasure!
Thank you.
Please advise regarding diet and foods necessary for aging person. With Regards.
Averages are bell curve🤷♀️at female 71 = 15 in 30, after losing 10 lbs in 5 days 18 months ago. All depends on your starting fitness at any age.
Hi Will, I'm 72 I did 40 in 30 seconds! I do a lot of exercise anyway. Thanks for all your advice, and help. Anne.
That's fantastic what a brilliant result!
Greece ! Είσαι ευλογία Θεού σε ευχαριστώ ! You are a blessing from God, thank you!
66 years old, 20 reps in 30 seconds.
Thank you for your video.
Great job!
Thank you. God bless you.
You are so welcome!
Great Information..
Thank you!
I’m 66 and I did 18 reps, but I’m not surprised. I’ve been doing squats every day for about 18 months and have really improved my leg strength and appearance.
Well done - keep up the great work!
Thanks Dr a good test
Pleased you liked it!
13. But I was getting up from a sofa. I do need to work on my fitness though. Period of ill health so not trained for quite a while.
Very nice video Thank you
You're very welcome :)
Very informative
Thank you!
Thanks very helpful
You're welcome!