7 Tips to Help Over-50's Gain More Muscle!

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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 7 tips for over-fifties and seniors that can help in the process of building (or regaining lost) muscle.
These tips include how to approach a muscle-building diet, which types of exercise to do and whether walking is enough to promote muscle gain.
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...
To get in touch about sponsorships or promos, send a message to: [e-mail]
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...

[@johnslater8998]

2:26 “So the first tip is eat more protein.” 5:15 2nd tip: slight calorie surplus 7:13 3rd: resistance training 8:02 4th: more weight, fewer reps 9:36 5th: volume and overload 10:44 6th: compound exercise movements 12:10 7th: get more sleep

[@alisonhunt9459]

Thanks.

[@troytmd]

Great Channel .8 to 1.0g for protein per Lb. I think the starting point should be 1.0 minimum or higher Be careful!!! Just my opinion Are you sure that one should eat less protein even when trying to lower weight To cut in half as you mentioned Are you sure? One would loose LBM " assuming " for most. Would like to see some studies on that please😊 I agree. Yes. Walking is just not enough Thank You

[@rachelnorton2773]

Thank you!

[@1122redbird]

Thanks for saving us the time. These are the exact same things anyone of all ages should do.

[@lizlemon9632]

Thank you so much for your bullet points. Succinct and to the point.

[@xjet]

I'm 70 and started resistance training about four years ago. My arms went from 13 inches to 15.5 inches (measured at the bicep peak) and I'm a *lot* more robust than I was when I started. The *_secret_* is to simply get off your backside and put in at least half an hour a week on a consistent basis. No amount of watching KZbin videos or "thinking about" exercise will make you bigger, only actually doing the exercises will make it happen.

[@tdgdbs1]

30 mins a week you said?

[@xjet]

@@tdgdbs1 Yep, that's about all I do. The return on time-invested seems to be a non-linear one so it's the first half-hour that matters. If you're starting from a low-point it takes very little time (on a weekly basis) to see significant results.

[@mehardin]

Just half an hour a week? That seems low. I can't work my whole body in half an hour.

[@xjet]

@@mehardin Ten minutes three times a week does it for me.

[@davidmorgan6896]

@@mehardin yes you can. The research suggests very little gain from successive sets after the first, but you do increase your recovery time. Bodybuilders will do loads of sets because even a few percentage points improvement is what they want and they will reduce recovery time using steroids. If you are starting out, then one set per exercise is all you need, but it needs to be to failure. I find I can work my whole body in 30 mins doing this. I got back into resistance training a year ago as a change in job meant less of a commute; onsite gym helps. I workout 2-3 times a week for 30 mins and the gains are very noticeable. I'm 60 soon.

[@julimdjaffri6100]

When you are menopausal, the struggle to workout is real. You are tired even before you start. I do it anyway, even though sometimes I feel like crying and it may take days for me to recover. I'm lucky I sleep like a baby so after 2 days of recovery I'm back on the mat. Perseverance and patience are key for women over 50.

[@anthonyhulse1248]

Great advice. 63 year old cancer survivor. Chemo, surgeries etc. Also had total knee replacement and ankle fusion. 60lbs overweight with pre diabetes. I have been weightlifting for a year with a trainer, and recently started powerlifting. Biceps are 18” and hard. Legs have gained tons of strength: I push 800lbs on the leg press. My blood pressure has come down, blood sugar has dropped, fatty liver has recovered to normal. I’m feeling stronger and younger than pre-cancer. Just do it.

[@geoopa]

That's great to here mate, well done. 18" arms lean and hard is very impressive. i'd love to see a picture of your physique. No I'm not a sicko, I'm serious because I find those sort of gains you mentioned absolutely astonishing. I'm 65 , heart attack a year ago but cannot get back to how I was and I've been working out for 45 years. My arms are not anywhere near as big as yours and believe me I train hard and eat hard. Anyway as I said, great to hear you are doing well, all the very best to you.

[@meenakothari7841]

Love how You talk straight and clear .Truly one of the best physiotherapist who has the best interests of people at heart .

[@HT-Physio]

Thank you so much for the kind words!

[@adamcompean9385]

Question: Is it good to take NAC for bodybuilding? TY.

[@pomfret_and_pommes_frites_6493]

I love this channel! I'm over 60 but I'm not retired yet. I work in a nursing home, and over and over again I see ambulatory people become unable to walk and eventually become completely bed bound over time, for the muscle wasting. I exercise because, that could be me in twenty years if I don't work out! People, If you want to stay out of a home, keep your balance, flexibility, grip strength, and walking abilities! (edit): It's not about arthritis either, they just sit around watching tv all day. Or they lose their balance and break a hip. Also diabetic/overweight contributes to the problem. So stay in shape as much as you can

[@betha8761]

Totally agree! I’ve worked in a few assisted living facilities and am now a private caregiver. So many just stop moving, watch so much t.v. and then unable to walk. I watched a client stop moving and eventually became unable to even hold herself up. She was only 73 when she passed. It’s sad to watch. I don’t have children, so no one to help me when I’m elderly so I’m doing my best now to stay in shape, keep muscles strong, body flexible, etc. I eat low card/carnivore diet. That works for me.😊

[@HT-Physio]

This is so true, the muscle wastage in nursing homes is scary! :( Thank you for the comment!

[@cathymitchell7369]

I’m learning a lot from your videos. Thank you :)

[@janthuslan2616]

This is what we need to process for motivation. 🎈

[@lindaj5492]

I’ve found that the two care homes I’ve known have NO regular exercise program for residents. Not even seated exercise.

[@sinjinadams2862]

The famous American Fitness Instructor Jack LaLanne said it best, "Exercise is King, Nutrition is Queen"! If you want to maintain and build muscle mass at any age, you have to exercise, exercise, exercise! And not just any exercises, but weight bearing exercises. Nothing is more important! Obviously everything else you cited is important but exercise is the key ingredient!

[@carltwidle9046]

I'm 63, and I walk a distance to do my shopping of groceries. I come home carrying a couple of bags of shopping. That has improved the muscles in my arms

[@theironforce3000]

As a PT who trains majority middle-aged; '40s, '50s+ etc, this is the same exact advice I've been preaching for years. 👏

[@frankiebananas2784]

I am 68 .Spent 5 weeks in hospital due to hernia operation gone bad. 6 ft. 183 lbs. to 153 lbs. Almost died.Anyway when I arrived home had no muscle tone .Bought a pull up bar.Could not do anything but hang.7 months later I am 167 lbs.and can do almost 10 pull ups in increment of 4 at a time,15 chin ups same way.All upper body toning. Excellent exercise.And bands help also, high reps.

[@mariscal012]

Thanks for so nice presentation. Here are my two cents: I am in my seventies and about 7 years ago I retired . I am a Vet and throughout my professional life I needed to permanently maintain two qualities: Good elasticity and body weight proportionate to my height. To follow this guideline in my retirement in the south of Spain, I have had to change the beer for the silly summer wine, have a hearty lunch and have a large plate of fruit for dinner. For the rest, I do exercises with simple elastics devices and I play golf sporadically. Thats all. Good lick for all you.

[@jumboon]

Hello! I don't know why KZbin has been waiting so long to show me your channel.😬 Anyway, I am in nutrition, got certificates and diplomas and keep my self updated, but I do that for me, for my knowledge and my health. THANK YOU 3 times. In many years I never heard so clearly explained what you say from 4.24. So many large people overdo with proteins and see no muscle gains and see not fat loose because miscalculations on protein intake. We could talk about protein shakes, also.... I am 63 yo and still go with eggs, cheese, meat, fish... . Load of sense in what you say. Subscribed immediately after 4.24😀. Thanks.

[@AnxiousOfNothing]

I'm 64. I have the same muscle mass as I was 40 years ago. I started training since my teens. From Muay Thai to strength training. I crossfit now and eat about 200 grams of protein. There's trade-off. .. limit bad habits. Especially unnecessary stress.

[@xjet]

One caveat on the 4th tip. Once you get past 50 it's much easier to injure yourself (especially tendons and ligaments). Using lighter weights is sometimes a far better option than having to spend weeks unable to exercise due to an injury. I was working on progressive-overload by simply increasing the weight on a regular basis, as allowed for by my increasing strength. Now I've backed off a little and simply increased sets/reps to compensate -- so as to avoid the risk of injury. Recent studies clearly indicate that rep ranges from 5-30 are all pretty much the same for hypertrophy, so long as you get close to failure.

[@popanator7759]

You have a young man giving advice to older men. He hasn't been there.

[@nancycy9039]

@@popanator7759but he is a professional physical therapist and primarily treats people 50 and older.

[@baronmeduse]

It is an idea to cycle heavy and lighter training. just for clarity I'm not a young man offering 'theory', I've been there. I was a powerlifter in my younger years so much of the strength has been maintained, but stress on tendons and joints is harder to recover from now. Deloading more regularly is an option, but also perhaps having at least one 'lighter' session during the week. The weightlifter/author Bill Starr always suggested (even for younger lifters) to have a light day cycled into the week. Progressive overload has to happen one way or another, whether it is a load increase or a rep increase. for the rep increase I have 'target reps' - let's say 6-8 or 8-10 - and I only increase loads, even by as little as 1kg using fractional plates, when the top reps are met. Repeating a load more than once to achieve this is fine by me. I know the current research talks about the 5-30 rep range, but those upper-range reps aren't going to be done for things like deadlifts and if they are the weight can't possibly be a challenge and it'll just be an endurance exercise. It's on the isolation exercises where I pay attention: elbows in triceps work, not overloading them too quickly and also backing off if they get too hot. As I get older I'm going to abbreviate my training more to core compounds.

[@MikeJw-je4xk]

@@popanator7759 Will is not there. But has treated hundreds/thousands of older men/women who have been there.

[@terri2936]

I'm going to be 77 next month and have started to do clamshells "the right way" after watching your demonstration. My knees are starting to get better. I try to do this before I get out of bed and have worked up to using a strong resistance band and am now up to 40 reps. I find I can keep myself on track if I record this. But I know I need to be doing much more. I've learned so much from watching your channel so thanks!

[@Sammy-hi4jy]

Magnesium has helped me tremendously with my sleep, and for my migraines.

[@emmkaa2099]

You are wonderful and I'm so grateful I've found you. I'm 65 and had bilateral hip revisions last summer and am one month post -op TKR. Because of pain I've been mostly sedentary for about two years. About 20 years ago I ran a women's fitness center and was in pretty good shape, so finding myself in this spot now - well, some days are kinda rough, BUT I figure I'm gonna be older anyway, I might as well be older and healthy again. Thank you for your encouragement. Your dedication to us "Over 50s" is priceless, at least to me. God bless you! Hugs from southern California, US, MK 🤗🤗

[@chrisminifie219]

I am 70. Over the last 2 years or so I have reduced my body fat significantly while at the dame time I have increased my skeletal muscle bulk and strength. You CAN do both at the same time. I have been eating a ketogenic and at times a carnivore diet. Also have been doing heavy resistance training three days a week

[@nancycy9039]

Same here.

[@BunnyUK]

keto worked for me too

[@user-vx9ur4tm2d]

Hello from Canada~ I'm not sure how I found your channel but I am very glad that I did. You have a great way of communicating, Will, and I am learning a lot. I am a 73 year old woman and I've added several of your exercises to my daily routine. I've also shared your KZbin link with several friends. Many thanks. cheers Pat

[@HT-Physio]

Thank you so much! Really appreciate the kind words!

[@emperorofpluto]

Great video. 55 year old man here. Recently started wearing a 15kg weight vest while walking - makes walking a lot more intensive and it’s made a massive difference.

[@HT-Physio]

Super idea, I think they call this "rucking" and is something I am considering trying myself!

[@rosalindbarbier7670]

55 yr old here, going to get one of these too! Does it put much strain on hips and knees?

[@emperorofpluto]

@@rosalindbarbier7670 Hmm ... I mainly feel it in my calves, thighs and glutes but I assume it would put as much stress on joints as being overweight by that amount does since the weight is distributed around your torso. You could always start with a lighter weight vest - or something like 2kg leg weights - and see how you go.

[@rosalindbarbier7670]

@@emperorofpluto thanks, yes I think building up gradually is the best way. Good health to you :-)

[@emperorofpluto]

@@rosalindbarbier7670 And to you!

[@mikereed7682]

All are solid tips, while I only train for increased muscle strength these are all fundamentally the same tips. Only thing I change to focus on strength is my reps are 5 or less and my weight selection is 85% or higher of my 1 rep max. So I do load the bar with 300, 400, 500 and higher during my training. Never fear the weight❤

[@lilianabachelder1164]

SUPER helpful!!! Thanks!

[@kdpunshon3073]

Thank you. Great info.

[@freetofly7017]

Great advices, especially all the tips on sleep and recovery at the end. Since retirement, I’ve come to appreciate what muscle building can do - it improves all aspects of life. You’ll have the strength to enjoy life. Thanks for these great videos.

[@yvonnetrigg4745]

Such amazingly helpful guidance - thanks Will!

[@kimcoburn4921]

I recently discovered your channel and ordered your book. Your videos are very informative.

[@loriwilliamson5738]

LOVE your channel! Thank you for helping people who tend to be homebound! Your delivery of info is awesome. Very digestible for us over 50!

[@devonnealden8310]

Hello from Canada! I’ve been healing from a L5S1 herniated disc and find all your videos so informative! You have a way of explaining everything so clearly and easy to understand. Thank you!

[@sharonwilliams9184]

So helpful & concise, Will.😊

[@danpictish5457]

Thanks Will. That was great, especially the overloading each time!

[@garnetjaglal3308]

Thanks for the information ❤

[@andyhurrell]

Sound advice, well presented. Thank you.

[@ommaigod]

OUTSTANDING summation, and concise and clear.

[@patricialattanzi7577]

Thank you Will! I recently discovered yiur channel, and I find it very entertaining and informative.

[@StarzzyJJASD]

Doing calisthenics push-ups press ups as there called in the uk 🇬🇧 dips boxing 🥊 using your own body weight is the best form off exercise especially for anyone over 40 and up and you can build a fantastic body im 53 and I’ve been doing calisthenics all my life and I’ve got a big chest arms shoulders I do 1000 push-ups every day 3 hundred dips then hit the boxing 🥊 bag for 45 min I’m in great shape

[@lesleygordon5262]

Excellent I'm 66 and you explained so well. I've started going to a gym. Thankyou

[@clivemountain1165]

Another excellent video, thanks. I'm also enjoying reading the book.

[@craig4867]

AS A BODYBUILDER His advice is pretty decent for the average person!

[@ron9465]

Excellent.

[@gracezamora9835]

I’m so glad I found your channel, 57 . Thanks , will get your book as well

[@waynepadley1337]

Thank you 😊

[@TheSammacd]

Thank you for your presentation. I found it really excellent.

[@marilynlegaspi7335]

Thanks Will.

[@shirleyliggett776]

I'm so glad that I've tripped over your channel 🙏🌻🙂💙

[@peterhaslund]

My friend who's teaching physiotherapists recommended occlusion training. Short routines, low weights, big muscle gains. It's perfect to finish your ordinary training routine, what ever that activity may include. Walking, swimming, bicycling - just finish off with 10 minutes of occlusion. Beware though that it does leave you absolutely tired to your bones. No pain, no gain!

[@ashrafjafari9119]

Thank you so much for this great information , very helpful💯💪💪💪👌

[@Tibhu299]

Thankyou Will❤❤

[@aaron4387]

Excellent advice Trying hard to do all these important things as I get older.

[@directortechnical7724]

very informative & fruightfull i think, many many thanks

[@siblacklockhughes612]

This is great advice. I’m trying to get down to a healthy weight first as I think the benefits of that out weighs the need to weight train in my early 50’s but as soon as I’m there then I will be following this advice.

[@billjefferson5526]

Very helpful

[@menashatissera5031]

Glad I found your channel! Thank you very much for the valuable information!

[@HT-Physio]

Glad it was helpful!

[@Richard-ts6mg]

Great video. 👍👍👍💪💪💪

[@paullewis2413]

You are a star, Will. I’ve been exercising since my 30’s but only started going to a gym regularly since my 50’s. Your advice is so helpful, by following your tips I’ve improved my results faster than previously. I used to repeat the same exercises every time and in recent years had stopped increasing weights which is obviously the wrong approach. Keep up the good work 😁

[@antonanderson9476]

Excellent video great much needed advice 64 training for over 40 years 1-2 hours 7 days a week in gym

[@johnroller5198]

Hi Will…thank you for a list of important items and applications which are easily accessible and readily accomplished on a daily basis…your presentations are straight ahead and precise without gimmickry…please consider including an encouraging quote from Marcus Aurelius or Montaigne to reinforce we seniors to understand on an importantly rational level…am appreciative of your approach being so humane….John…

[@nicennice]

Great advice. Why isn't this given to people more often? Challenge yourself everyday the benefits are enormous.

[@sophieamirian6726]

YOU ARE AMAZING IN YOUR FIELD ❤ THANK YOU FOR YOUR HELP ❤

[@louiseetherson1455]

What a wonderful young man you are. We have medically trained exercise trainers is my community hall for us oldies and you say all the same things they do. I went to 'sleep class' too and all those things work if you use them. Thank you your a star.

[@moyrahammond9867]

Excellent just excellent well done more please.

[@HT-Physio]

Thank you!

[@erniefedorowych5955]

Great advise!!! Just need to follow it.

[@HT-Physio]

Glad it was helpful!

[@bolettebalslev6851]

THANK YOU for fantastic you tube videos. I am from Denmark. I have been a doctor for many years. Let ME give YOU one tip. Make translations. Many old people dont understand english so well. Your explantions and advices are the best I have ever seen. Now I am almost 70. I have been a doctor for 48 years . Have worked in the field of rheumatogi, neurologi, gerontologi and general practice. Your products are fantastic. Congratultion. ❤🎉❤

[@mikemm40]

As always great info. Some l basically knew but the volume and overload info I didn't.

[@trylliumt5441]

Thanks Will!

[@HT-Physio]

My pleasure!

[@redpillpusher]

yup I got all theses covered sleep being the most difficult to achieve in high quality. But I would add to the list keeping junk food out of the mix 👍🏽

[@suewright1299]

Many thanks Will, an extremely help video!

[@HT-Physio]

Glad it helped!

[@peterdonnellan2065]

Thanks bud 👍

[@SJW-13]

I used some of your suggestions for sleep last night, and I got 2-3 more hours of sleep than I usually get! I’m 64 and have gotten great info from the three videos I’ve watched of yours so far. Thank you!

[@tatyanasaba6430]

C’est encourageant. Merci beaucoup.

[@HT-Physio]

You're welcome!

[@mariagoodey1153]

Thank you. Very useful. 😊

[@HT-Physio]

Happy to help!

[@sanjaybhatia4668]

Very good information. Thanks for this I am 57 and I go to the gym. 5 days a week. Such great information about sleep, protein and adding calories

[@Starchaser63]

Just turned 60 the other day ( 21st November ) . For me a once a week Deadlift works best as its a total body conditioning and strength exercise..moderate weight and i go for higher reps..also every month or so ill exchange weights for a 20 minutes hill running 🏃‍♂️..sufficient rest days are critical for optimum recovery and benefits...😊

[@anns3782]

Great video! Do you have videos showing exercises for muscle gain?

[@sageizm]

I turned 47 last month. I lost 30 lbs by doing cardio and reducing my caloric intake. However, I was suffering from injury from running. I read that strength training would help. I started to work on the following muscle targets: calves, glutes, and arms. I’m vegan and it has been hard to reach over 80 grams of protein. But I never gave up. 18 lbs of muscle gain being a vegan with 80-100 grams for protein a day. No more injuries. Love running even more and seeing my muscles grow in my target areas.

[@jamesdonahue4084]

Will you are a great teacher. I appreciate how easy to follow your videos are,thank you. That said, this was an entirely instructional video and I thought exvellent.I think the lengthy intros on v8ds where you are going to demonstrate the movements would be BEST interspersed with the movements not lum0ed at yhe beginning before I see what you mean. I value these vids and have begun the Over 50 book.

[@benjenkincpa]

These are good tips

[@htimsid]

Another excellent video. Clear explanation of these tips. Well worth the (less than) fifteen minutes total and the provided subdivisions / section-start-points are convenient.

[@user-dx9nq3iw3u]

Hi Will I have arthritis in both my wrists so is there a way I can build up my muscles I'm female aged 70. Your videos are the best you explain them so well abd easy to follow

[@whitewolf6730]

Wow! What a great treatise you have presented on people over 50 getting muscle and being healthy. I thank you so much for that. I have been doing that now for the last four years I suppose, I grew up at the age of 14 lifting weights, and then I got away from it for a few years and then back in the 90s I started doing it again. I let myself get way too heavy well over 300 pounds and three years ago I asked myself what kind of a man are you? So I started working out really hard, I set goals I can consistently raise my weights. I’m down to 300 now but I need to go to probably about 240 I’m need to raise my protein or I’m only doing about 160 or so currently but I should probably raise it to 240 because my frame would carry 240 pounds very well. But I just want to say what you’re saying is right on the money, and I thank you for presenting that I found it to be all very true. And my plan is to lose more weight and I also at the age of 67 I’m stronger than anytime I’ve been in my life I could benchpress about 300 pounds I could leg Press well over 900 if my knees weren’t bone bone arthritic. But yeah you’re you were correct. Thank you.

[@larrylewis1099]

Thanks…I will try.

[@HT-Physio]

Good luck!

[@RohanCox-js7fn]

Recently started to again engage with a Physiotherapist for the second time in 25 years after watching this I can be more specific where I spend my money.

[@Kevin.Andrews]

Great video. Thanks. Just over 50. Have been weight lifting for most of my life. Just recovering from Crohn’s disease so lost all of my muscle I spent years building. Currently following a carnivore diet eating a lot of meat exclusively. It has been instrumental in my Crohn’s recovery and getting back to the gym to gain muscle. Magnesium has also been critical dealing with nutritional malabsorption and many of the neurological issuers I had and continue to have related to Crohn’s. Totally agree with your thoughts on calorie surplus. Very hard to cut while eating above your maintenance calorie amount. I went from 145 lbs at 6 foot during active Crohn’s to now 196 lbs. This weight might be a little too much for my liking but I’d rather bulk up first before I reduce and cut any calories later especially if I have a Crohn’s history. 😊

[@lionheart1916]

All good advice that...I'm 57 been doing resistance workouts for years (on a natural level) and it's refreshing to hear someone educated say you can't build muscle and burn fat at the same time because you hear a lot that you can do that but they fail to add 'naturally'..👍

[@odjy]

Thanks Will. I am 44 but I am struggling to gain muscle mass. I am gonna try your recommendations.

[@RobertSmith-vl5gc]

excellent advice, medical advice has already advised me to take magnesium supplements and to aim at 9 hours sleep per day.

[@HT-Physio]

Great stuff!

[@user-un3eb1wm7x]

Very interesting , and thought provoking about looking at protein and also combining exercises with different muscle groups. Thank you

[@HT-Physio]

My pleasure!

[@RobertsBulgaria]

Good content, but would've been nice if you had done your Protein intake in METRIC as well as Imperial measurements.

[@rochellesumeray4213]

You’re so good !!! Wow !!

[@sile8389]

At 53 and working out 6 days a week I’ve had to revamp my protein intake. After an assessment by a nutrition coach, I was way under. Therefore, I’m focusing on that now to gain muscle.

[@garrettrice7598]

Thank you for these tips. Particularly the one about how much protein to consume as an obese man. I'm 62 obese it is a struggle to lose weight at this age. I walk a lot, a minimum of 15,000 steps 6 days a week. I workout in the gym 3 times a week lifting training hard, getting close to failure, progressing over time. I am seeing results (it's never quick enough) trying not to get too frustrated and sticking to the long game of weight loss. Again thank you.

[@sandyrausch1999]

Eat mostly fruits, vegetables, chicken, fish, watch the calories, and you will lose. My son lost 170 lbs in a year. He walked and still does 10,000 steps a day. You can do this!

[@convid1941]

I can tell you from experience that you cannot out train a poor diet. My advice, keep working out and switch to a Carnivore diet until you hit your ideal body shape and weight and then switch to Keto/low carb. I was 140kg before discovering Keto back in 2018. I'm around 85kg nowadays and muscle bound thanks to 5 years of body building (no steroids or trt). I'm 57 btw and look better physically than most guys in their 20's and 30's.

[@TTruthWarrior]

Find your ideal weight and eat 1 gram of protein per pound of ideal body weight. I weigh and track my food daily, following macros which gives you ideal protein, carbs and fats. All are important, protein are your building blocks, carbs for energy and fats for hormone health. I do most of my carbs in fruits and vegetables which provides adequate fiber, which keeps you full and sweeps intestines and colon

[@macker0077]

61 here. Working out about 4-5 times a week now with resistance training; using about 70% of my maximum weight, i.e. 35 lbs. for dumbell bicep curls and doing 3 sets of at least 10 reps in each exercise. I've lost some fat AND gained solid muscle. I'm taking Whey protein supplement (isolate) and Creatine. Working well for me. I also limit my sugar/bad carbs intake. And importantly....don't forget to include rest days!

[@ivaweir2899]

It would be good to have the best exercises for arms with hand weights to build muscle. Your videos really helpful thanks.

[@runrundanny]

awesome

[@paulhowsurridge2391]

Excellent commentary, Will. Thanks. I'm male, aged 75, and play about 10 hours of competitive tennis a week, both singles and doubles and invariably with people 40 years younger than me. I also walk a few hours a week and cycle too. I struggle a little with calf tension and have followed your advice and I'm pleased to say it works. In general is there anything else I can do within your area of expertise that would aid my health and fitness?

[@NarayanaSarathy]

I love the way you describe in simple form to understand and adopt. I have started following some of your tips. I am nearing 50 in few years and if I want to start off with a regular strength training to build muscle, do you have a play list recommendation which I can follow for every day practice? Thank you

[@adamhend3211]

I have found that the ZMA (Zinc, Magnesium & B6) formula just before bed time has helped me sleep better. I'm 60 now, but a Doctor who is an exercise specialist told me when I was in my early 50's to keep the rep range in the 10 to 15 rep range until a one rep or two from failure.

[@aksourdough4890]

Recent study shows that lower weight (50% of one rep max) and higher reps (20-25 per set) is just as effective for both strength and mass as heavy weights-low reps. And less risk of injury and more likely better form. I'm 74 and do 3 sets of 25 reps with 15lb dumbells for bicep curls, shoulder presses, skull crushers, incline bench presses, flyes, and 30 lbs for pullovers.

[@kingfillins4117]

Not sure that’s wise advice. It would be better to to higher reps at low weight and avoid injury. High weights can cause injury. Getting injured means time not lifting weight. Which is not ideal. Start off small. Build up strength and add weight carefully. Building in body weight might be very good too. But again slow and steady. Slowly build strength. New research suggests lower weight high too. One of the best things is EAAs. Get them in and muscles will be fuelled well.

[@2309119]

Thank you for this, I'm closer to 60 than 50, these tips sound good to me👍💪🤙

[@whome9111]

I'm 54 and have been weight training for about 30 years now. I do everything he says and he's 100% accurate! I am actually stronger now than I was 10 years ago. I lift moderate to heavy and still see gains. I'm also very glad to hear someone say you can't lose fat and gain muscle at the same time. That is a very true statement unless you're stacking gear! Thank you so much for the great video!!

[@geoopa]

If you trained hard, ate properly and lived the bodybuilding life there is no way in hell you would be stronger at 54 than at 44! If you are stroger now then you must have been doing it wrong years ago unless you started training at 44.

[@whome9111]

Well believe it or not I am. My diet is a little better now than it was and I focus more on sleep. Those are the only changes I made and I didn’t change them drastically. Everybody is different.

[@mikemm40]

Thanks for the valuable info. I am 56 and love physical fitness as I always have. my bigger problem is joint soreness and info on that would be great...

[@louisevannorden2001]

Read up on the Keto diet and joint problems…😀