3 Secrets to Boost Muscle Strength After Fifty

Physical Therapist Margaret Martin shares 3 secrets to increase muscle strength in seniors and fifty plus.
-Chapters-
0:00 Introduction
0:13 Secret #1
1:32 Secret #2
2:42 Secret #3
5:07 Extra Special Secret
7:15 Close and goodbye
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Medical Disclaimer
All the information, content, and material presented in this video is for informational purposes only. They are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
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[@margaretmartinpt]

I demonstrate 3 secrets to increase muscle strength in seniors and fifty plus. Give them a try!

[@catecurl3790]

Hi Margaret. I was recently looking into ECCENTRIC exercises, it made sense it was a more efficient way to strength train. However I hadn't even considered the more age appropriate 8 to 10 reps. Then using the 10th rep as the way to determine the optimum time to..increase the weight. Excellent ❤️

[@79meh]

I'm not sure how old you are but I worked out for most of my life and I've rarely seen a woman over 45 with such beautiful neck, shoulders and posture and healthy muscle definition. Not too skinny, you retained the youthfulness of your face. You look amazing!!! I'm subscribing.

[@sivagamiblessykuppan1469]

👍💘🙏

[@lgude]

I’m old - 79 and male. I do squats, deadlifts, curls, arm lifts at low reps, but had absolutely no idea of the sweet spot and the advantage of slowing down or the value of the eccentric movements and doing them slower. I’ve increased the weight levels so that I’m finding myself struggling. This advice just opens a way to back off and challenge myself in a way that is not flirting with injury. I lift dumbbells alone at home so this video shows a way forward. Thank you.

[@Windy888City]

I've been doing something similar Lorenz - 3 sets of 15, 12 and 8 reps (with fairly low weights) but I've been doing 3 exercises per body part at the same time, which in effect is 45, 36 and 24 reps (with a 30 sec break in between). I'm not in bad shape at all but my muscles are smaller than I would have hoped given all the work I'm putting in. So, like you, I've taken note of Margaret's advice and tips and hoping for a better resut. Good Luck 👍

[@veereshwarsharma1254]

Inspiring

[@shironmania]

That's amazing for your age... Keep going stronger and healthier

[@jenniferpeers6946]

I am a 79 year old woman and I have been doing too many too fast! Such good advice here, now to cut back and slow down!

[@shironmania]

@@jenniferpeers6946 that's remarkable ... Actually kudos to ladies who undergo biological changes and still remain fit ...great motivation and effort driven ...May God bless

[@DianaStitching]

This has to be the best video ever about strengthening exercises. The whole thing explained calmly and clearly. Thank you. I'm 67 and used to be reasonably fit, but recently I've realised that much of my muscle tone has gone. I have some problems with my feet and walking is difficult now. For years it was my main exercise. I can't afford expensive gym memberships so I've been trying to do stuff at home (in a very small space). Most of the advice out there is loud and fast and unsuitable for seniors. Your advice is great!

[@maryoleary2037]

What a beautiful set/background...all the plants, flowers painting etc. You also look lovely in pink. All is all so pretty.

[@xraydelta100]

I'm 74 and lift. I started doing light pause reps below parallel on squats last week. I already was doing static holding of standing dumbbell press on last rep of last set. But this is very helpful to see this video and incorporating more eccentric moves.

[@stephenfricke9298]

65 and have been active since i hit puberty 14/15. Listen to your body, forget no pain no gain. Margaret has this ! Thank you

[@steveshea6148]

No strain no gain. Learn to pay attention to, mentally tolerate a given effort level instead of unconsciously trying to get "through" it all the time, and consciouslymodulate the effort levels from set to set. This also relates to the bodybuilder adage, " put your mind in the muscle".

[@stephenfricke9298]

@@steveshea6148 lifted, worked out, ran, jumped rope, body weight calesthetics and all forms of exercise. I started right at puberty and now i am 65+. Compressed disc, concussion, pulls, tears, bicep torn, lis Franc's surgery and all kinds of injuries. One has to know your limitations. Was suggested to take Dianabol in college. PASSED.

[@jimkingsland1645]

Thank you I just tuned in and learned so much. Your great detailed “why” explanations are easily understood. Lovely. Also enjoy your beautifully colorful plants and decor! So glad I found you and subscribed.

[@cudgee7144]

Just found you on KZbin. Subscribed straight away, about time there is somebody on KZbin who actually knows what they are talking about and giving good and sensible advice. I have been doing these techniques for years now, no more than 8 reps under load, but concentrating on form and the concentric method. I am pushing 70 and feel fantastic and everyone tells me how good i look. Better off doing 5 reps properly than 10 badly. Keep up the good advice and have a nice day.

[@margaretmartinpt]

Thank you

[@rebeccarivas420]

I agree! I found her yesterday and subscribed!

[@christinemeleg4535]

Thank you! I am slowly and carefully returning to weight lifting, resistance bands and walking. I had to take off sometime and now boy oh boy I can feel each exercise! Yes I saw my health care provider first! But your teaching is making sense of what I need to achieve! My health care providers are new to me, they are still aghast at my goals! So slow and easy it is!

[@kathycohen9428]

I am so surprised on what I learned watching this video! Thank you so much, will be subscribing to learn more!💪🏻🙏🏻

[@InnovationPro]

Thank you very much! GREAT info, much appreciated.

[@ivelisses909]

Thank you! Loved this video. Good advice. Beautiful setting.

[@zuikoglass4091]

Thank you. I recently paid thousands of dollars to a trainer that had me do the opposite. I did not become stronger, remained in constant pain and endured criticism for moving too slowly. This 76 year old guy is extremely glad that he found your channel.

[@ToolsfortheJobofLear]

Very helpful in prepping to get back in the garden this spring. I'm a retired peds OT and appreciate your detailed explanations--thanks! Karen

[@sharonmitchel1377]

Thank you! My PT had me doing 3 sets of 10. I was able to move to 2 sets of 15. Though no longer going to therapy, I’m still doing the program the therapist gave me and am ready for a next step. I’m incorporating your secrets starting today. Thanks so much.

[@dadtube8391]

Excellent! I assist physios in older person's rehab, plus I am now just over 50 myself, so very useful. I like your delivery too. So many videos on workouts/muscles/strength/power are shouted at us at a great pace. Well done for bucking the trend.

[@margaretmartinpt]

Glad it was helpful!

[@divyaa9918]

Thank you for that. This is super helpful, I will surely incorporate your suggestions

[@markreynolds3850]

Thanks for sharing this video, interesting information and good advice . Thanks for sharing this.

[@aweeks6649]

You are soooo smart and an excellent teacher! Love the bright colors in the video.

[@romanhernz9209]

Very nice analysis, great breakdown and detail explanation !

[@SlingsAxes]

I will be 50 in 3 months. Seems like I found your channel at just the right time. This video specifically is just what I needed. Thank you, ma'am.

[@tonykelpie]

Lower reps, higher weight, slow movement, eccentric loading. Gradual progression.Good summary

[@jimbob4456]

Very impressed with you. Thanks for taking the time to make these videos.

[@angiedamian681]

Glad there’s somebody like you. I’m going to stick to your channel from now on. More power!

[@ilive4livemusic]

Excellent video. Totally consistent with my trainer’s approach. I like the way you explain things.

[@abchappell01]

That was a wonderful presentation. Thank you so much 😊

[@gregjohnson8520]

Great teaching with very current and accurate information. Love your method and presentation. Well done, and I found it helpful. Thanks.

[@leedevore7445]

Thankyou for the three tips to build muscle. Have a Great DAY!

[@sawong8685]

At the gym, eccentric workouts are called negatives. The Slo Mo chair sit should be done before every sitting, instead of just plopping bum onto seat. Love your kitty spotter 3:50.

[@annetteegerton6153]

Once again, thank you for the excellent instructions.

[@rockriver2652]

There's a lot of simple, common sense in this video. All of the other videos I've seen for seniors seem to focus on former body-builder types that have gone gray. Thank you for not using the words jacked, natty, pumped, and for keeping your shirt on!😄

[@vetman98]

Excellent video. I'm 76 and need to build my strength back. Keep making more videos

[@suescape]

I'm a group fitness Teacher and so happy to hear this video as I'm always trying to help people understand the importance of going more slowly - thank you

[@margaretmartinpt]

You are welcome

[@katrinnylander9658]

I am so happy that I found you! You are giving me knowledge and inspiration. And the way you tell it and show movements! With your smile and calmness! And explaining why you do in different Watson. Thank you so much! I have been very low. 71, overweight, ache and some problems medical, but now I am sure that I can get strong again. With all positive things like balance, etc. Thank you for making me feel so happy and trust in myself again. ❤️

[@margaretmartinpt]

Many thanks

[@lgude]

I’m 80 and male and currently suffering from quite a bit of pain in my S1 and working with my MD and physio. An epidural has been approved which has worked in the past - about 20 years ago. I’m carefully lifting to maintain strength where I can without stirring up my back. So these ways of increasing effectiveness are most welcome. I tend to get into the 12-20 reps range and these instructions are crystal clear. Slight changes that can increase strength without increasing the chance of injury. Perfect! Thank you.

[@hartart2869]

Thank you. Absolutely the best explanations I have ever seen regarding how to best do workouts.

[@TheNourishingGurus]

We love this, so helpful! Thanks Margaret, going to share with our community

[@resourcefulqueen5109]

The colors you chose for the background of this video and your clothing really pops. This color helps to hold my attention. Well done!

[@enhancethyselfbeyondobesity]

Great information here. Thank you! Makes sense.

[@JohnsDeb]

Very useful information. Thank you!

[@shironmania]

Back to school days, we had two PT classes... Glad the PT mentor would that this mindful, it would be more beneficial for their overall health

[@bestrongandloveyourself2370]

Very useful information! Thank you so much! 🙏🥰❤️

[@jamesnickel4748]

Thank you, that was great! Great little hints and tips! 😎

[@lizw2853]

Pleased to have found your videos. I’m 76 and have been going to a gym for 2 years. But my trainer left due to vaccine refusal. Then I left as I didn’t think the new coach was very knowledgeable about age and exercise. I’m learning so much more from you. Thank you!

[@margaretmartinpt]

Welcome aboard!

[@JDMimeTHEFIRST]

I wouldn’t take any advice from someone who refuses vaccines anyway. Good riddance.

[@suspendeddisbelief401]

@@JDMimeTHEFIRST Hope your ignorance is blissful.

[@debrakenney9491]

Thank you for the great advice and explanation!

[@margaretmartinpt]

Glad it was helpful!

[@deborracowen313]

Thank you! Very helpful!

[@theoillady6076]

“Time under load” 🤔I never heard these points explained so clearly. Thank you❤️ Now I get it❤️

[@leonieharry2941]

Love it, thanks!! Kind regards from Vienna/Austria!

[@lizlemon9632]

Good explanation, thank you for your video.

[@zina6581]

I have never heard it explained so well... Finally clicked. Thank you!

[@sussyleonkuffo]

Wowowowow love this lady ❤ EXCELLENT VIDEO 🥰

[@ruth5498]

Wow! These are really great and helpful tips that I needed to hear! Thank you so very much, dear Margaret!

[@margaretmartinpt]

You are so welcome!

[@humberto7363]

Wow Margaret these 3 secrets made my day!! 😍💪 Thank you very much. you are a Fantastic trainer! kind regards from Canadá. Likked & suscribed.

[@rothotborski]

These advice will work excellent even if you're way below fifty ... I see so many people in my gym rushing through motions, shaking the weights or their bodies up und down or doing an awful amount of reps with hardly any resistance...mostly the trainers don't care...excellent information, I#m gonna like you 👍

[@barbiesparks8198]

I agree with so many things that has been said,and I also am glad I ended up seeing your video and believe with how calm and slow you explain, I can get my energy, strength and some muscle tone back! Thank you 😊

[@margaretmartinpt]

Glad it was helpful!

[@notallowed33]

This is neat! It's just like the 5 x 5 work out. Thank you!

[@libbyholt3863]

MM, I so needed to hear this. Thank you!!

[@zodax1]

Margaret I am so glad I found you. I appreciate your knowledge and desire to help us stay fit. Can you suggest a series of your videos I can do to compromise a work out for my whole body? I am a 65 year old female. Thank you so much.

[@kasiako355]

So informative, thank you!

[@karent.8245]

Love this Margaret. Makes so much sense. Thank you so much for these GREAT tips! I'll start today!

[@margaretmartinpt]

My pleasure. Glad you like it.

[@harvdog5669]

@@margaretmartinpt Hi Margaret, I have frozen shoulder, doctors don't know what exactly causes it.. So can you do a video to get back range of motion, mostly in rt shoulder, some in left.. pain in getting less, still iceing to be able to sleep.. condition started July 2021 I never had any problems in any of my shoulders or arms or elbows.. please help if you can.. oh I am 60 , otherwise I eat whole foods plant based.. Diabetes is gone 3 yrs now..on no meds at all...Thankyou if you can help me..from Harvey

[@giovanna5643]

Great advice 👍 Thank you 🙏❤️🌷

[@user-oy8wd6uq5r]

Hello Margaret, I have an essential tremor through my body, at this stage my Dr is not sure if it’s Parkinson’s. After seeing your Three exercises I have been exercising 3 times a day, my walking has improved so Thankyou. Betty.

[@songkhaitung3999]

Lovely presentation, lovely advice in lovely background.

[@boostmobile9249]

Thanks SO MUCH FOR YOUR KNOWLEDGE EFFORTS to EXPLAIN MUSCLES BUILDING & FIRMING UP US SENIORS!!! YAY!!! STRONGER BETTER HEALTH LONGEVITY JOYFULLY

[@margaretmartinpt]

Thank you

[@kuldeepkherakhera219]

Great.So tell if the brain is weak since childhood then the exercises. You are great.

[@eclectictomboy6873]

I love those weights she is using. I had the chance to buy those at a private gym and wish I had. They are great for several reasons.

[@gladysma308]

0:17 1. Reduce number of rep to 8 or 10, or even only 5 1:35 2. Reduce your cadence (tempo) 2:36 3. Eccentric, ie the opposite contractions 5:16 not all at once

[@SomewhereInIndiana1816]

thank you!

[@ws8080]

So true about time under load. Read in Muscle and Fitness years ago about having a slow eccentric movement to maximize your lifting workout. I remember it as being: concentric show your power; eccentric show your control. The reps are true but you didn't mention until the end that if less reps than more weight. I like the bodybuilder approach of cycling both styles - your strength build with more weight and less reps, but then a few weeks later switch to high volume lower weight... to break through plateaus but more for looks. But your focus is strength, so I get it. In that case, I'd add that you should do less reps per set with more weight, but then do a drop set when you reach failure. Thanks for the video.

[@mslicioussassylips]

This makes perfect sense. Thank you Margaret.

[@margaretmartinpt]

Glad it was helpful!

[@inmablancofont329]

I love it, I am 64 years old, and I found this video of Margaret, it motivates me excellently, its sweetness and its love that it transmits, all my life I have played sports, etc. but with age circumstances change Now I start to practice Greetings from Barcelona/Spain 🇪🇸🙏🌍♥️

[@margaretmartinpt]

You are so welcome!

[@kathleen7825]

Thank You, Margaret !🙏💗

[@soundofjoybrown]

This is so helpful. Thank you. I want muscle

[@johnnyc1227]

This lady is well put together her physique qualifies her to be listened to !

[@ALi-bn6bf]

Very helpful information. Thank you!

[@Carolmaizy]

This makes sense to me. You are inspiring me to start building muscle again, a few minutes a day.

[@margaretmartinpt]

Thank you

[@Myperfectshell]

Great advice, thank you for this!

[@margaretmartinpt]

You're so welcome!

[@franklatona2667]

I gotta tell ya I'm so glad I ran into you. There is so much nonsense spilled out on u tube concerning fitness and especially strength training. Thank you for your direct and ACCURATE teaching. You certainly are an oasis in the vast dry desert of u tube nonsense. Again, thank you.

[@orionmachine9745]

Up @ 5am. Run 5 miles . Thinking about moving the outhouse closer😀

[@RoseGrace100]

Such wonderful videos. Such a big help.

[@margaretmartinpt]

Glad it was helpful!

[@stormygirl1704]

I love this advice! VERY useful. TY You look great!

[@margaretmartinpt]

Glad it was helpful!

[@johnbmw550i]

Very helpful, thanks.

[@karlosopher]

This is perhaps one of the single most important workout videos on the internet!

[@druannpellegrini5661]

Goin to find more of her videos. She explains exercising very well. 👍🏼

[@margaretmartinpt]

Please do!

[@thule-oc5sw]

So well explained!

[@raygsbrelcik5578]

After years of being fitness minded, I have learned so much---not just from others, but from personal experience. I am thankful for my knowledge of the Martial Arts, and the way Bruce Lee trained. I developed a strength training method that incorporates Both multiple reps, and low reps. First you warm up the muscle/s you're working on with a lighter weight, and more reps. Then, ADD weight, and do a little Less reps. After that---one more time; A little more resistence, a few less reps. And there you have it! But there's yet another technique you can employ. Isometric excer- cises can do wonders for strength. Resistence against an immov- able object, after warming up a muscle group, is very profitable indeed.

[@sophieoshaughnessy9469]

Fantastic teaching. Thank you Margaret!

[@Moonbeam240]

Margaret, you look fabulous. I must definitely give your advice a try.

[@jerseyshore7438]

Thank you for the great tips. You look beautiful in pink with the background flowers and colors.

[@margaretmartinpt]

Thank you!

[@afriendlss]

My trainer is 81 Yrs old and still going strong he uses the very same techniques you do. He power lifted in his youth competitively but now he insists you don’t need heavy just rhythm and technique. I’m 66 and learning everyday thank you for the video A excellent

[@CristinaAcosta]

Great advice for over 50 women. I’ve subscribed.

[@clairemullin9679]

Thanks for the great advice.

[@margaretmartinpt]

My pleasure.

[@claudiafrers8923]

I have a wonderful daily practice called Thomas Hannah. They often talk about contracting and extensing the muscle. Until seeing this video I never understood what is meant. So thanks for that great explanation. I have also started a japanes practice called kaatsuu. This involves weight lifting and I am new to it. I love the fact that with it less weight and less repetitions are needed for the same effect. I will be subscribing to your channel. You know your stuff and I love to learn.

[@johnnyc1227]

I’m now doing body weight, bands,kettlebells,dumb bells slow reps no single muscle exercise just the kind that are practical for everything you want to do in life. Pushups,pull-ups,burpees,hanging leg lifts,back extensions on chairs, KB getups, swings,snatches,presses. I may use bands w/these I’m 73

[@vipulpatel7156]

Thx a lot ! Margaret: amazing tips🙏

[@margaretmartinpt]

Thank you

[@terrybrown2370]

I've lifted weights a long time and now I will be a smarter weight lifter. Thank you for these tips

[@victoriamc.groggan3777]

Loved that blessings from Ireland 🇮🇪🍀

[@MysticLandho]

Excellent info! Thank you, Margaret.

[@margaretmartinpt]

Glad it was helpful!

[@hussainmohammad2244]

Thank you so much

[@susangoodrichlerner7819]

Fabulous advice!!

[@beautybeyondthebeast9091]

Awesome advice and may I give a little too in a good spirit, your lightening is too too.