I discovered a nifty exercise for upper body a few months ago. When I first tried it I could only do 5 or 6... I just finished 3 sets of 25, so even old guys (82) can get stronger by building muscle. Every other day I do pushups on stairs. I stand with my feet on the floor at the bottom of the stairs, and place my hands at about shoulder width on top of the fourth step. Then, I just lower my body, until my stomach touches, and push off. I adjusted the reps, as I felt what I could accomplish without too much fatigue. I reached the sets of 25 in just 3 months, and have gained size in pecs, biceps, and triceps. I had minor tears in rotators twice, but the stair push-ups seem to have strengthened shoulders, too, without aggravating the rotators.
I call them “park bench push-ups” anytime you’re walking around the lake when you see a park bench do some push-ups With your hands on the back of the bench
At 79 years of age, strength training since I was 14, I workout three times a week. I focus on the heavy compound functional exercises: Deadlift 2x48kg K/bells Squat 65kg sandbag Shoulder Press 2x20 kg d/bell Sandbag carry Walking fast 3 minutes in between. All the science, including neuro-, supports (according to your condition) heavy weights with the classic compound exercises.
I’m 59 and was always a powerlifter in my younger years. Although injuries have kept me out of the game for awhile mainly lower back and mid back . I still have that desire to lift a house or a car. lol! Love your workouts and this channel!
Thank you Gary. I'm starting my 70th trip around the sun and I need to be fit enough to make another dozen or so laps. Your techniques will assure that I can. Thanks for making these important videos.
I have been working out since I was 17 . I’m now 62 .Best thing I ever did in my life along with martial arts.I recommend to everyone so you don’t fall apart when you grow older.
Wow, great video and so true! I evolved to those basic exercises on my own for various reasons, though I do seated cable rows instead of the DB rows. I do incline DBs at a slightly lower incline. Bulgarian squats are amazing. No neck and back problems, but a terrific natural squat motion to really work the lower body. I’m 60 and going through cancer treatments for the 5th time, so I’m all about finding the optimal exercises to stay in shape.
Im a 60 year old man- I have never really spent much time with Resistance/weight training in the past although I have always been involved in athletics and sports. I wish I would have though. I have wanted to start a program but really never knew where to begin. I liked your selection and I am gonna try them starting this week. My plan is to Get into a 3x/wk program and really commit to that.. Thanks for the video !
Excellent. Totally agree if you could only choose 3. Like someone else said, I naturally moved into a similar routine for all of the reasons you mentioned. 57 now and grew up lifting weights with all kinds of routines. Always been lean and tight joints with limited range of motion. Still mix it up but these are go to exercises.
Totally agree with elbow position and hand position with dumbbells. I'm 54 and have worked out since 2nd grade when I got my first weight set for Christmas. I weight train 3 x a week, chest, arms, and combine back with shoulders. Mostly superset bar with dumbbell and do 24 sets per workout. Before each workout, I warm up with abs, combine hanging knee raises with ab wheel and planks. Beyond weight training is as much outdoor cardio I can do, cycling, swimming, hiking and alpine skiing. A perfect day is completing a trifecta, combining 3 different exercises, weight train, cycle and a hike, for example
Aged 53. Do 3x35 mins sessions a week early morning before work. Alternate between: (1): bodyweight deadlift, incline chest dumbell pushes (22kg), tricep curls and sit ups (on board) and (2): bodyweight bent over rowing, bicep curls and crunches (on board). It gives a lot of bang for your buck timewise.
I been doing the Bulgarians for a few years now. One thing I struggled with is the ROM and the positioning. What I learned was to set up at the bottom to ensure you're getting a full ROM. This way you don't have to fumble around with foot placement, etc.
Suggestion: A video highlighting the 3 areas of the bicep {Long. Short. & Brachialis) and the variety of exercises to target them. It ought to include discussion around using heavier weights and lighter weights.
Once a week (twice if experienced) do 2-3 sets of seated concentration curls (for short/inner head), 2-3 sets of seated incline dumbbell curls or close-grip ez bar curls (long/outer head), and 2-3 sets of hammer curls or reverse curls (forearm/brachialis).
See my above comment for my experiences on this. The key is to find the right weight starting off for YOU though. Also 3 times per week is good but can be fatigue inducing after 3 or 4 weeks straight, so don't be afraid to drop it down to 2 times per week then for more recovery, before returning to the 3 times per week again. You will be amazed to find that your next workout, you will then feel MUCH stronger. That's what I found anyway. It seems like 2.5 times a week suits me but that cant be done of course lol. Also try get lots of sleep as it really does help.
Good video. There is certainly a legitimacy to compound exercise workouts. I do a “Classic 3 day” workout (59 years old). Chest, legs, and back with only dumbbells. Been doing it for 30 years with slight modifications over the years. Can’t beat it!
Thank you. Turning 60 end of month. Fit for my age but want to keep balance and reduce unnecessary strain to joints. Very good choice of 3 3xercises. Cheers from kev in Ammanford wales
Thanks, Gary! For squats I use the Titan Safety Squat Bar to protect Shoulders, neck, back and knees Weighs 61 lb and handles placements change the angle of attack for core and back- Good Luck! (77 w/ titanium shoulder and knee, neck vertebrae fusion so careful at last-haha)
I'm 86 and have been working out with weights sense I was 15. I do around a 20 minute workout doing six exercises and I still have about the same muscle mass I had whenI was 40.
These are probably the top 3 free weight compound exercises overall. Add in some dumbbell Overhead presses & dumbbell Romanian deadlifts and that covers most of the bigger muscle groups.
Excellent vid. Gave me some ideas that I'll be using starting next workout. As for balance, oh boy is that a problem after a certain age. I have, though, found that increasing strength has a remarkable effect on improving that old-age balance problem. Doesn't cure it, but any improvement at all is greatly welcomed. I'll be 80 in 3 months and appreciate any and all tips for resistance work for sure. (Subscribed now)
Balance is indeed a challenge! I have some serious nerve damage in one leg that makes it even harder. I do Bulgarian squats with a belt around my waist and a cable attached, then I use my arms on a squat rack for balance. Or try holding a DB in one hand and putting the other hand on a stable object. Kudos to you for lifting at 80! My mom is 88 and still does water exercise 5 days a week. I love seeing people keep moving.
Whether you have back issues or not, I seriously don’t recommend any kind of freestanding bent over rows. It’s too much pressure on your back and you’re going to wind up with back issues. You can accomplish the same thing on a flat bench which one knee on the bench one foot on the floor, and then do one side at a time. There’s hardly any pressure on your lower back.
Fair point, but even better keep both feet on the floor, hand-supported on bench or rack or something. One knee raised with the other on the floor creates a pelvic imbalance which can risk groin injury or even hernia over time.
The ketogenic diet together with more lean muscle mass is the most efficient way to burn off excess body fat. Cardio is not nearly as efficient. Doing the bent-over rolling with the Palms facing up whether you are supinating and pronating your wrist or not, will directly work your biceps and forearms as well as your entire back. Once you get stronger I would add some tricep and shoulder work.
Bro. 57 now. I have been in a bulking phase for about 25 years. I’m 5’8” and 27.5% body fat and I weigh 200 lbs. I have been walking for the last month five miles a day. I want to start back working out. I don’t think I have a whole lot of visceral fat. Would intermittent fasting be beneficial. I like the thoroughness of your instructions. I need spoon feeding at this point. And you help me learn. I am driven once I get started. But a have to be prepared to avoid injury. I look like I’m in my early forties. I CAN DO BETTER!!
I've never been a big fan of standard bench presses. Best mind/muscle connection for me is something called barrel presses -- I do them on the low-incline; not flat, but not as high as regular incline. And with legs, much like the standard chest press, the barbell squat absolutely kills me. And my back. I definitely prefer those Bulgarian Split Squats. Less stress on the back, and they hurt like hell, but in a good way.
I'm an overweight guy (5'5", 200lbs.) turning 86 in a few weeks. I strength train twice a week, once at home via Facetime with a friend and once at the gym. I've had both knees replaced, my right shoulder has a torn rotator cuff plus a torn bicep so only half the bicep is attached, and I have spinal stenosis and spondylolisthesis. The knee surgeon said that if I want to maximize the life of the knee replacements, just walk, bicycle, or swim. Since I can't go through the torture of a knee replacement redo, I listen. I know it's also important to lose weight, but I've given up on that. I do opposing muscle groups super sets. So I'll do assisted pullups and then incline bench presses with 45lb. dumbbells. Then there'll be seated cable rows, 60 lbs. for each hand alternating with 20lb. weighted pushups on pushup handles. Depending on whether I'm in the gym or at home, for my glutes I use a 210lb. band attached to a door for standing hip thrusts or, using ankle straps, cable glute kickbacks with 30lbs. At the gym, there are also the abductor/adductor machine, the pec fly/rear delt machine, and the e-machine ab and lower back. I also do seated dumbbell presses and hammer curls. So far, I seem to be holding muscle loss with aging at bay.
I'm 61 and I've been doing "HIIT" training the last year with weights, and Bike and I haven't been sick, I don't get that "I over did it feeling" anymore after hard exercise, or hiking, or even after 20 miles on my bike! I'll tell you though I had to work up to it slowly. Use it or lose it gentlemen!
Great video! I'm 58 and have been pretty much doing these exercises for almost a year and am definitely seeing gains! In fact I just got 2 new 45 lb dumbells for rows and bench presses . My only issue is my bench is flat and doesn't incline. Any suggestions ?
I'm 53, working out off-and-on since teens. For reasons mentioned in video, absolutely worth investing in an adjustable (flat-to-incline) bench, a cheap but usable one can be had for less than $100.
If you get bored with those exercises, try doing the 'Clean & Press' exercise with dumbbells! It's a great full body exercise!! (Start with light weights and higher reps. Like 3 sets of ten. Then increase the weight as you get more comfortable).
64 male, lifting mostly compound lifts for 15 years after knee surgery ended my 40 year of running.. I respectfully disagree on using dumbbells exclusively and recommend the barbell....even for 60 year old novices. Work on the basics: Deadlift, squats, overhead press, bent row, and bench. If you need accessory then do chin ups and dips (assisted if necessary.)
Great tips on each exercise. I'm 57, so I think I'll cut back from 3 to 2 whole body workouts per week, given that I also use my rowing machine at home. I like Gary's knowledge, but I'm not thrilled by the fact that he doesn't reply to comments. Is he suggesting to do a workout with only these 3 compound exercises?
These guys never reply to comments or questions as they want you to purchase their programs. I love the channel as I’m 61 but it would be nice to sometimes get a response
As a 60 year old man, I’ve started working out at the gym for a year now. One day I’ll do 1/2 mile treadmill, 3 sets of chest, triceps, shoulder, leg extension and abs. Next day, lats, leg curl, biceps, shoulder and abs again. All 3 sets each. Not really feeling it. I don’t know what I’m doing wrong.
Leg extensions can be stressful on knees, especially aging ones - stick with squats and lunges. Leg curls are inefficient and can stress lower back - stick with moderate-weight dumbbell stiff-legged deadlifts. To "feel it", emphasize heavier compound movements (pressing, rowing, squatting), as heavy weight as possible while under full control with strict form, 8-12 reps/set. If you're not approaching failure by the last 1-2 reps, increase weight.
Three sets. 15, 15 ,10 reps and with a weight that gets you close to failure. At 55 I've popped three tendons with heavier weights/ fewer reps and go lighter longer now. Turns out my muscles are stronger than my tendons at this age.
Does doing the dumbbell row with your elbows close to your body not cause internal rotation of the shoulder and possible impingement or whatever you call it.
Just got an incline bench and now need to know what weight dumbells I should get for the bench press. I only have up to 35 lbs and that seems too light and they are expensive so what's a good rule? Looking for muscle mass.
I do 60lbs, 3 sets of ten and that seems to do it for me! If 35 is light, work up to 50 or 60, but go slow, no injuries! They take forever to recover from the older we get!
Is this your private gym? Wow! I noticed about what your saying about the location of your elbows! I have a bad lower back, I like use no weights on that exercise
Basically - push, pull, legs. If you look at the three exercises here as a guide rather than biblical commands, it makes more sense. Some days the push can be a shoulder press, or the leg exercise can be lunges, or whatever else if your mindset prefers variety.
Honestly, I usually don't click on "THE ONLY EXCERCISES YOU NEED" videos because they feel like clickbait. That said, I did click on this, and I agree: if you have to pick only three exercises, these are three of the best.
I’m sixty four I build a lot of muscle and you would be surprised warm up 5lbs and then 10lbs and that’s it many many reps with many 1/2 pushups on your toes and then knee bends
It needs to be consistent eneough to stimulate muscle growth ideally You could do it 3 or 4 times a week 3 or 4 days on and a few off because without recovery time, muscle gain isn't possible Monday -ON Tuesday -off Wed -ON Thursday -off Fri -ON Sat -off Sun -off then repeat as needed if 3 days is too much do 2 times a week ..because recovery is one of the most important aspects to muscle growth without it you can't grow because UT always adding more stress without allowing time to recover from the stress Also the important key is progression so eventually ur body adapts to the load and frequency over time
Not directly exactly weightloss more so muscle building 💪 but doin compound exercises does work ur body harder since more muscles are involved if you need to lose weight do these along with cardio and watching ur calorie intake keep ur protein high carbs and fat low/moderate
Mainly u need to be in a calorie deficit of about 200-400 depending on ur needs and goals so if ur maintenance cals is 2400 you take away 200 that gives you 2200 as a daily deficit or 2400-400= 2000 as ur new daily deficit basically stick within 1700-2000 cals no lower than 1700 and no higher than 2000 daily but gradually dont want an aggressive weightloss
A dietary question. All I have at the moment is a microwave, no full kitchen. I have this sleeve that you put a baked potato or two inside of and it cooks it/them in about 12 minutes as if in the over for an hour, great. So there's a complex carb. But do you know, can you cook chicken breast filets, lean steaks in a microwave and not only have them taste great but not lose any nutritional value due to the microwave? Any other high quality lean proteins or complex carbs that can strictly be nuked, maybe a few of each so I can vary my meals a bit? Thanks.
The weight will vary from person to person. You need to choose a weight with which you can do 8-12 reps getting to within 1 or 2 reps of failure. Do three sets
Lunges walking across the floor. Maintains flexibility and always makes for a good ski season. Hello from 52. And get a mountain bike and a road bike. Do miles and climbs. On the mtb, just take it easy on the fast singletrack or technical downhills, healing takes longer. Ride the climbs in the dirt, many muscle groups if technical, does wonders for hips and lower back. Shit we getting old. Measured on the downhill, it is recovery now. Even though you know you can wax the 25 year old.
I like you and I respect that you make videos man but talking about how older guys don't have great balance which is true so the last thing you should be recommending is for them to be standing on 1 leg with 1 leg behind them on a machine or whatever because a lot of people are gonna fall over and end up injuring themselves doing that especially if they're older and already out of shape so you should just be recommending that people do goblet squats to parallel over a bench or something like that as their third exercise and they're lower body basically more leg exercise than anything else even though Bulgarian split squats are interesting I wouldn't recommend them for someone that doesn't have great balance or who doesn't have great flexibility or who's older but nonetheless I respect you and I appreciate that you make videos.
Personally I don't think it's really a good idea to be recommending that older people try to do squats while standing on one leg with the other leg back on something else because I think a lot of people are gonna be falling down and twisting their ankles or even possibly breaking their hips or whatever because older people don't have the balance to be standing like that and squatting up and down like that or the strength for sure on only 1 leg and I'm not even that old yet not even 50 yet but I wouldn't want to do squats while standing on 1 leg with another leg back behind me stuck on a piece of equipment myself so I definitely personally wouldn't recommend that for older people and I would have probably just recommended box squats, goblets squats, squats while holding the dumbbells at your shoulders possibly or something like that even if those squat variations are always mentioned and recommended, I think they would be much more practical, effective and safer especially for older people man undoubtedly but no matter what I appreciate that you take the time to make videos and trying to help people just like everybody else that's doing it here on TH-cam or by training people because we all know that more people need to be exercising and becoming healthier and stronger for sure!
destroyed my shoulders age 50 doing flat bench. This guy gives genius advice and routines for us old guys. Now 70. Listen to him.
1- incline bench press
2- bent over dumbbell rows
3- Bulgarian split squats
I discovered a nifty exercise for upper body a few months ago. When I first tried it I could only do 5 or 6... I just finished 3 sets of 25, so even old guys (82) can get stronger by building muscle. Every other day I do pushups on stairs. I stand with my feet on the floor at the bottom of the stairs, and place my hands at about shoulder width on top of the fourth step. Then, I just lower my body, until my stomach touches, and push off. I adjusted the reps, as I felt what I could accomplish without too much fatigue. I reached the sets of 25 in just 3 months, and have gained size in pecs, biceps, and triceps. I had minor tears in rotators twice, but the stair push-ups seem to have strengthened shoulders, too, without aggravating the rotators.
I call them “park bench push-ups” anytime you’re walking around the lake when you see a park bench do some push-ups With your hands on the back of the bench
At 79 years of age, strength training since I was 14, I workout three times a week.
I focus on the heavy compound functional exercises:
Deadlift 2x48kg K/bells
Squat 65kg sandbag
Shoulder Press 2x20 kg d/bell
Sandbag carry
Walking fast 3 minutes in between.
All the science, including neuro-, supports (according to your condition) heavy weights with the classic compound exercises.
I’m 59 and was always a powerlifter in my younger years. Although injuries have kept me out of the game for awhile mainly lower back and mid back . I still have that desire to lift a house or a car. lol! Love your workouts and this channel!
Thank you Gary. I'm starting my 70th trip around the sun and I need to be fit enough to make another dozen or so laps. Your techniques will assure that I can. Thanks for making these important videos.
Oh, I get it. At first I thought you were an astronaut.
@@ktcarl🤣🤣
I have been working out since I was 17 . I’m now 62 .Best thing I ever did in my life along with martial arts.I recommend to everyone so you don’t fall apart when you grow older.
Been training since 18 years old and am now 50 I take full advantage of learning new skills as I age ...
Wow, great video and so true! I evolved to those basic exercises on my own for various reasons, though I do seated cable rows instead of the DB rows. I do incline DBs at a slightly lower incline. Bulgarian squats are amazing. No neck and back problems, but a terrific natural squat motion to really work the lower body. I’m 60 and going through cancer treatments for the 5th time, so I’m all about finding the optimal exercises to stay in shape.
Im a 60 year old man- I have never really spent much time with Resistance/weight training in the past although I have always been involved in athletics and sports. I wish I would have though. I have wanted to start a program but really never knew where to begin. I liked your selection and I am gonna try them starting this week. My plan is to Get into a 3x/wk program and really commit to that.. Thanks for the video !
Excellent. Totally agree if you could only choose 3. Like someone else said, I naturally moved into a similar routine for all of the reasons you mentioned. 57 now and grew up lifting weights with all kinds of routines. Always been lean and tight joints with limited range of motion. Still mix it up but these are go to exercises.
I'm 85 workout in my basement, and will definitely try your routine
Great video I watch your channel alot I'm 63 still lifting
Totally agree with elbow position and hand position with dumbbells. I'm 54 and have worked out since 2nd grade when I got my first weight set for Christmas. I weight train 3 x a week, chest, arms, and combine back with shoulders. Mostly superset bar with dumbbell and do 24 sets per workout. Before each workout, I warm up with abs, combine hanging knee raises with ab wheel and planks. Beyond weight training is as much outdoor cardio I can do, cycling, swimming, hiking and alpine skiing. A perfect day is completing a trifecta, combining 3 different exercises, weight train, cycle and a hike, for example
Clear, rational instruction. Wonderful vid!Thank you.
Information about the number of sets and reps would be helpful. Thanks for your demonstration and comments on proper form.
Great info! Compound lifting is the best! 👍🏼💪
I am new to this, but about to get started, and hopefully stay with it. Thanks for the info!!!
Thanks Gary. Love your videos for us older guys.
Three good exercises, thanks.
Thank you Great exercise tips for over 60.
❤your a great trainer
Aged 53. Do 3x35 mins sessions a week early morning before work. Alternate between:
(1): bodyweight deadlift, incline chest dumbell pushes (22kg), tricep curls and sit ups (on board) and (2): bodyweight bent over rowing, bicep curls and crunches (on board). It gives a lot of bang for your buck timewise.
How many reps and sets exercise one though????
Awesome,I’ll give it a try
I been doing the Bulgarians for a few years now. One thing I struggled with is the ROM and the positioning. What I learned was to set up at the bottom to ensure you're getting a full ROM. This way you don't have to fumble around with foot placement, etc.
Suggestion: A video highlighting the 3 areas of the bicep {Long. Short. & Brachialis) and the variety of exercises to target them. It ought to include discussion around using heavier weights and lighter weights.
Once a week (twice if experienced) do 2-3 sets of seated concentration curls (for short/inner head), 2-3 sets of seated incline dumbbell curls or close-grip ez bar curls (long/outer head), and 2-3 sets of hammer curls or reverse curls (forearm/brachialis).
Thank you for this video. Much appreciated.
Great video. Step ups on a small stool are also a good leg option.
Thank you for the great information and exercise routine 👍🏼
How often, for growth, should I do these exercises per week? Also, how many reps and sets? Love you videos! Thanks
See my above comment for my experiences on this. The key is to find the right weight starting off for YOU though. Also 3 times per week is good but can be fatigue inducing after 3 or 4 weeks straight, so don't be afraid to drop it down to 2 times per week then for more recovery, before returning to the 3 times per week again. You will be amazed to find that your next workout, you will then feel MUCH stronger. That's what I found anyway. It seems like 2.5 times a week suits me but that cant be done of course lol.
Also try get lots of sleep as it really does help.
Great info, and right inline with what I'm currently doing.
They look awesome
I will vote for theses 4 exercises for old men: Curls, Military Press, Incline Bench Press, and low weight squats.
Loved the tutorial.Great work!!
Good video. There is certainly a legitimacy to compound exercise workouts. I do a “Classic 3 day” workout (59 years old). Chest, legs, and back with only dumbbells. Been doing it for 30 years with slight modifications over the years. Can’t beat it!
Thanks, Gary. Will be sure to try these.
Thank you. Turning 60 end of month. Fit for my age but want to keep balance and reduce unnecessary strain to joints. Very good choice of 3 3xercises. Cheers from kev in Ammanford wales
Thanks, Gary! For squats I use the Titan Safety Squat Bar to protect Shoulders, neck, back and knees Weighs 61 lb and handles placements change the angle of attack for core and back- Good Luck! (77 w/ titanium shoulder and knee, neck vertebrae fusion so careful at last-haha)
Gary, thanks for the videos you put out there appreciate the exercises and tips you provide. 🙏🏼
Great video I like the exercises how many days a week should you do those?
I'm 86 and have been working out with weights sense I was 15. I do around a 20 minute workout doing six exercises and I still have about the same muscle mass I had whenI was 40.
These are probably the top 3 free weight compound exercises overall. Add in some dumbbell Overhead presses & dumbbell Romanian deadlifts and that covers most of the bigger muscle groups.
Excellent vid. Gave me some ideas that I'll be using starting next workout. As for balance, oh boy is that a problem after a certain age. I have, though, found that increasing strength has a remarkable effect on improving that old-age balance problem. Doesn't cure it, but any improvement at all is greatly welcomed. I'll be 80 in 3 months and appreciate any and all tips for resistance work for sure. (Subscribed now)
Balance is indeed a challenge! I have some serious nerve damage in one leg that makes it even harder. I do Bulgarian squats with a belt around my waist and a cable attached, then I use my arms on a squat rack for balance. Or try holding a DB in one hand and putting the other hand on a stable object. Kudos to you for lifting at 80! My mom is 88 and still does water exercise 5 days a week. I love seeing people keep moving.
Whether you have back issues or not, I seriously don’t recommend any kind of freestanding bent over rows. It’s too much pressure on your back and you’re going to wind up with back issues. You can accomplish the same thing on a flat bench which one knee on the bench one foot on the floor, and then do one side at a time. There’s hardly any pressure on your lower back.
Fair point, but even better keep both feet on the floor, hand-supported on bench or rack or something. One knee raised with the other on the floor creates a pelvic imbalance which can risk groin injury or even hernia over time.
What about the stomach and obliques Gary?
Good stuff. Thanks
I really like walking lunge, and horse stance. What do you think of these?
The ketogenic diet together with more lean muscle mass is the most efficient way to burn off excess body fat. Cardio is not nearly as efficient. Doing the bent-over rolling with the Palms facing up whether you are supinating and pronating your wrist or not, will directly work your biceps and forearms as well as your entire back. Once you get stronger I would add some tricep and shoulder work.
Bro. 57 now. I have been in a bulking phase for about 25 years. I’m 5’8” and 27.5% body fat and I weigh 200 lbs. I have been walking for the last month five miles a day. I want to start back working out. I don’t think I have a whole lot of visceral fat. Would intermittent fasting be beneficial.
I like the thoroughness of your instructions. I need spoon feeding at this point. And you help me learn. I am driven once I get started. But a have to be prepared to avoid injury. I look like I’m in my early forties. I CAN DO BETTER!!
Sets? Reps? Hello?
Thanks for the Tips. I am going to look for a weight bench similar to the one you show in video, too. Ripton Six cardio? Where is that available?
Brilliant video I also like to finish with Arnold press🤷♂️
Please Keep Me informed… I have had a stroke and have MS. Could you bring these up once? Some knee pain
I've never been a big fan of standard bench presses. Best mind/muscle connection for me is something called barrel presses -- I do them on the low-incline; not flat, but not as high as regular incline. And with legs, much like the standard chest press, the barbell squat absolutely kills me. And my back. I definitely prefer those Bulgarian Split Squats. Less stress on the back, and they hurt like hell, but in a good way.
Hard to beat the barbell squat
What about sets reps or how many days a week?
I'm an overweight guy (5'5", 200lbs.) turning 86 in a few weeks. I strength train twice a week, once at home via Facetime with a friend and once at the gym. I've had both knees replaced, my right shoulder has a torn rotator cuff plus a torn bicep so only half the bicep is attached, and I have spinal stenosis and spondylolisthesis. The knee surgeon said that if I want to maximize the life of the knee replacements, just walk, bicycle, or swim. Since I can't go through the torture of a knee replacement redo, I listen. I know it's also important to lose weight, but I've given up on that.
I do opposing muscle groups super sets. So I'll do assisted pullups and then incline bench presses with 45lb. dumbbells. Then there'll be seated cable rows, 60 lbs. for each hand alternating with 20lb. weighted pushups on pushup handles. Depending on whether I'm in the gym or at home, for my glutes I use a 210lb. band attached to a door for standing hip thrusts or, using ankle straps, cable glute kickbacks with 30lbs. At the gym, there are also the abductor/adductor machine, the pec fly/rear delt machine, and the e-machine ab and lower back. I also do seated dumbbell presses and hammer curls. So far, I seem to be holding muscle loss with aging at bay.
I'm 61 and I've been doing "HIIT" training the last year with weights, and Bike and I haven't been sick, I don't get that "I over did it feeling" anymore after hard exercise, or hiking, or even after 20 miles on my bike! I'll tell you though I had to work up to it slowly. Use it or lose it gentlemen!
Thanks for narrowing it down. According to YT, there are 35+ must do exercises and 70+ must do stretches.
What about the strain on kneecap area when doing deep squat movement? Why not less deep squat?
What about the reps range.?
Hello Garry, I live in New York, which state you are in ? I would like to get training in person with you, is it possible ?
Gary, your thoughts on adding creatine you your workout plan for older guys. I am 55 and follow your start up program
Great video! I'm 58 and have been pretty much doing these exercises for almost a year and am definitely seeing gains! In fact I just got 2 new 45 lb dumbells for rows and bench presses . My only issue is my bench is flat and doesn't incline. Any suggestions ?
I'm 53, working out off-and-on since teens. For reasons mentioned in video, absolutely worth investing in an adjustable (flat-to-incline) bench, a cheap but usable one can be had for less than $100.
If you get bored with those exercises, try doing the 'Clean & Press' exercise with dumbbells! It's a great full body exercise!! (Start with light weights and higher reps. Like 3 sets of ten. Then increase the weight as you get more comfortable).
Get a new bench
64 male, lifting mostly compound lifts for 15 years after knee surgery ended my 40 year of running.. I respectfully disagree on using dumbbells exclusively and recommend the barbell....even for 60 year old novices. Work on the basics: Deadlift, squats, overhead press, bent row, and bench. If you need accessory then do chin ups and dips (assisted if necessary.)
Nice video buddy 👍
Great tips on each exercise. I'm 57, so I think I'll cut back from 3 to 2 whole body workouts per week, given that I also use my rowing machine at home. I like Gary's knowledge, but I'm not thrilled by the fact that he doesn't reply to comments. Is he suggesting to do a workout with only these 3 compound exercises?
These guys never reply to comments or questions as they want you to purchase their programs. I love the channel as I’m 61 but it would be nice to sometimes get a response
would doing the plank regularly cover most of the benefits of the second two exercises ( bend over row and Bulgarian split squat)?
Are you on TRT?
So what if you can do incline presses, because of shoulder issues.
As a 60 year old man, I’ve started working out at the gym for a year now. One day I’ll do 1/2 mile treadmill, 3 sets of chest, triceps, shoulder, leg extension and abs. Next day, lats, leg curl, biceps, shoulder and abs again. All 3 sets each. Not really feeling it. I don’t know what I’m doing wrong.
Leg extensions can be stressful on knees, especially aging ones - stick with squats and lunges. Leg curls are inefficient and can stress lower back - stick with moderate-weight dumbbell stiff-legged deadlifts. To "feel it", emphasize heavier compound movements (pressing, rowing, squatting), as heavy weight as possible while under full control with strict form, 8-12 reps/set. If you're not approaching failure by the last 1-2 reps, increase weight.
Everyones an expert
Newbie here. How do I know how much weight? How many sets?
Three sets. 15, 15 ,10 reps and with a weight that gets you close to failure. At 55 I've popped three tendons with heavier weights/ fewer reps and go lighter longer now. Turns out my muscles are stronger than my tendons at this age.
If I’m going to try this 3x a week. What reps and sets does anyone recommend. Thx for the help.
Does doing the dumbbell row with your elbows close to your body not cause internal rotation of the shoulder and possible impingement or whatever you call it.
Just got an incline bench and now need to know what weight dumbells I should get for the bench press. I only have up to 35 lbs and that seems too light and they are expensive so what's a good rule? Looking for muscle mass.
I do 60lbs, 3 sets of ten and that seems to do it for me! If 35 is light, work up to 50 or 60, but go slow, no injuries! They take forever to recover from the older we get!
Warm up . Very important .
Is this your private gym? Wow! I noticed about what your saying about the location of your elbows! I have a bad lower back, I like use no weights on that exercise
Basically - push, pull, legs. If you look at the three exercises here as a guide rather than biblical commands, it makes more sense. Some days the push can be a shoulder press, or the leg exercise can be lunges, or whatever else if your mindset prefers variety.
Honestly, I usually don't click on "THE ONLY EXCERCISES YOU NEED" videos because they feel like clickbait. That said, I did click on this, and I agree: if you have to pick only three exercises, these are three of the best.
I’m sixty four I build a lot of muscle and you would be surprised warm up 5lbs and then 10lbs and that’s it many many reps with many 1/2 pushups on your toes and then knee bends
How often should we do this routine?
It needs to be consistent eneough to stimulate muscle growth ideally
You could do it 3 or 4 times a week 3 or 4 days on and a few off because without recovery time, muscle gain isn't possible
Monday -ON
Tuesday -off
Wed -ON
Thursday -off
Fri -ON
Sat -off
Sun -off
then repeat as needed if 3 days is too much do 2 times a week ..because recovery is one of the most important aspects to muscle growth without it you can't grow because UT always adding more stress without allowing time to recover from the stress
Also the important key is progression so eventually ur body adapts to the load and frequency over time
Great advice I just turned 49 and I’m a captain on my fire department hopefully this will help me keep up with my young punt firefighters 😂😂
Thank you
No arm exercise at all?
I add mountain climbers on the floor. I do 4 sets of those for 60 seconds each.
Will this help with weight loss?
Not directly exactly weightloss more so muscle building 💪 but doin compound exercises does work ur body harder since more muscles are involved if you need to lose weight do these along with cardio and watching ur calorie intake keep ur protein high carbs and fat low/moderate
Mainly u need to be in a calorie deficit of about 200-400 depending on ur needs and goals so if ur maintenance cals is 2400 you take away 200 that gives you 2200 as a daily deficit or 2400-400= 2000 as ur new daily deficit basically stick within 1700-2000 cals no lower than 1700 and no higher than 2000 daily but gradually dont want an aggressive weightloss
What are some good muscle building supplements after 50?
How about I’m 60 Plus can I still follow up to do this work out ???
Saw the Trust in the Lord sign and immediately subscribed. @
Should one exercises with Popeye injury in both biceps?
A dietary question. All I have at the moment is a microwave, no full kitchen. I have this sleeve that you put a baked potato or two inside of and it cooks it/them in about 12 minutes as if in the over for an hour, great. So there's a complex carb. But do you know, can you cook chicken breast filets, lean steaks in a microwave and not only have them taste great but not lose any nutritional value due to the microwave? Any other high quality lean proteins or complex carbs that can strictly be nuked, maybe a few of each so I can vary my meals a bit? Thanks.
Buy an air fryer
100%@@chrisstevens3329
Thanks for looking out for us weaker older dudes! ;)
what weight are the dumbbells?
The weight will vary from person to person. You need to choose a weight with which you can do 8-12 reps getting to within 1 or 2 reps of failure. Do three sets
Amazing!
Lunges walking across the floor. Maintains flexibility and always makes for a good ski season. Hello from 52. And get a mountain bike and a road bike. Do miles and climbs. On the mtb, just take it easy on the fast singletrack or technical downhills, healing takes longer. Ride the climbs in the dirt, many muscle groups if technical, does wonders for hips and lower back. Shit we getting old. Measured on the downhill, it is recovery now. Even though you know you can wax the 25 year old.
Comment: replace Bulgarian split Squats with basic Squats, no weights or just use machine(s) to increase leg strength.
I like you and I respect that you make videos man but talking about how older guys don't have great balance which is true so the last thing you should be recommending is for them to be standing on 1 leg with 1 leg behind them on a machine or whatever because a lot of people are gonna fall over and end up injuring themselves doing that especially if they're older and already out of shape so you should just be recommending that people do goblet squats to parallel over a bench or something like that as their third exercise and they're lower body basically more leg exercise than anything else even though Bulgarian split squats are interesting I wouldn't recommend them for someone that doesn't have great balance or who doesn't have great flexibility or who's older but nonetheless I respect you and I appreciate that you make videos.
Personally I don't think it's really a good idea to be recommending that older people try to do squats while standing on one leg with the other leg back on something else because I think a lot of people are gonna be falling down and twisting their ankles or even possibly breaking their hips or whatever because older people don't have the balance to be standing like that and squatting up and down like that or the strength for sure on only 1 leg and I'm not even that old yet not even 50 yet but I wouldn't want to do squats while standing on 1 leg with another leg back behind me stuck on a piece of equipment myself so I definitely personally wouldn't recommend that for older people and I would have probably just recommended box squats, goblets squats, squats while holding the dumbbells at your shoulders possibly or something like that even if those squat variations are always mentioned and recommended, I think they would be much more practical, effective and safer especially for older people man undoubtedly but no matter what I appreciate that you take the time to make videos and trying to help people just like everybody else that's doing it here on TH-cam or by training people because we all know that more people need to be exercising and becoming healthier and stronger for sure!
If you want to get in shape and fast, do a 1970’s gym class routine.
For some reason I can’t seem to be able to get the free program.. 😢 could you please help.. Thanks in advance
I'm over 50 and hate Barbells
You only need to do three things to build muscle.
1. Eat Clen.
2.Tren hard.
3.Anavar give up.😊