Can you regain muscle and function… at 90? 100? [Study 266]

[@Physionic]

I’m already that 90 year old in the gym..

[@gabriellew6467]

And don't you look well! Respect, oh ancient one 😊

[@plantstho6599]

Can't wait for the YT vids of 90 y/o women calling guys "creepy" for glancing in their direction during glute workouts.

[@Holy.HannaH]

I'm the 90yr old that just wants to climb a tree..even if I have to nap before climbing back down🤷‍♀️🤣

[@juliusseizure324]

@Physionic Age appropriation isn’t cool, man.😂😂😂😂

[@danielledelorme2537]

😂😅❤

[@johnhollar6001]

Well I'm the 78 yo in the gym lifting and doing HIIT. I can lift more than when I was 50-60-70. But I eat hfpb diet and hit the gym 4-5 days a week. In my 50-60 I was on metformin, statins and multiple bp meds. No longer take any meds and feel really good. No waking up sore. Just feel good. It can be done but it takes commitment and work. Such is life, anything good takes work.

[@ZmogusJaponija]

Such comments give us - "younger" folks - some hope. Thank you for sharing.

[@HendersonHinchfinch]

TRT?

[@kathleenking47]

​@@ZmogusJaponijalady in thumbnail Is Joan mc Donald She started in her 70s

[@jakubchrobry3701]

Great work! Have you ever thought about competing in powerlifting? I have a friend that starting lifting in his late 70s. He's now 86 and still competing. His 1 RM's started to go down when he was around 83, but still benches 185 lbs, squats 200 lbs, and deadlifts 275 lbs at 86. He's an inspiration. And he had cancer during that time. I'm 59 and whole-food plant-exclusive. I'm still making gains. I'm hoping to squat 315, deadlift 405, bench 250 by the end of the year. At my age this is still too little of weight to compete.

[@gdiup9241]

I take 500mg metformin daily in case it helps mitochondria.

[@villaorleanspr]

I’m 66. I’m ripped. I intermediate fast. I’m into keto. I do a longer fast once a month. I lift to failure once or twice a week, full body workout. I walk 12 miles a week. My biggest challenge is not injuring myself, as I like pushing my body. I don’t lift heavy but I try activating every muscle in my body. I have the body i wish I had in my twenties. Consistency is the key. I’d rather spend money on supplements than doctor visits. I started lifting to deal with depression and anxiety. Having a good looking body is a plus. Thank you for sharing your insights. It helps guide. I’m saddened to see my friends age, who ask my advice but don’t make an effort to change. Giving up pot, alcohol and carbs was difficult. I miss them like i miss that crazy ex who was great in bed, but wouldn’t leave.

[@elkiton]

Me too... 77 years and counting. Hi fat/low carb Ketogenic diet, intermittent and extended fasting, eat only 4 or 5 days a week, weight train daily, walks and cardio. Wish I had got this experience 50 years ago. Extended family sons and daughters all overweight, diabetic and arthritic but won't exercise or drop the carbs.... Sorry state of affairs where ignorance and faulty beliefs run riot.

[@kenhoover1639]

I started off being depressed by the initial data in the study, but by the end of the video, I was encouraged. I am 66 years old and I have cerebral palsy. I have strength trained for most of my life, but in the last few years, it has been much harder to keep it up and I am much weaker than I was just a few years ago. With the newfound encouragement that I got from your video, I am going to begin training again today. Thank you for all that you do!

[@Physionic]

Hey Ken, I'm thrilled to hear it. There are many ways of tweaking one's routine to maximize these benefits. Don't be discouraged, you're still plenty young enough. :)

[@TheTruthseeker1231]

hang in there and keep working out.

[@kenhoover1639]

@@Physionic thanks Nick!

[@kenhoover1639]

@@TheTruthseeker1231 thanks!

[@roberthertel5565]

KenHoover - Keep pumping as Arnold would say 😎💪

[@Marshadow69]

My Dad hurt his back last year and was in a lot of lower back pain. This drew our attention to the fact that despite being relatively active, he was suffering sarcopenia. He has been following a resistance training protocol, as well as increasing his protein intake and sunlight exposure. He has now overcome the back pain and is managing his housework and looking after his needs pretty well. He is 99 this year.

[@Padraigp]

What is sarcopenia?

[@ted1045]

@@Padraigp It's the techical term for loss of muscle mass as you age.

[@mikafoxx2717]

​@@ted1045it's often due to lowering testosterone, lowered physical activity, and lowered sensitivity to dietary protein for muscle synthesis.

[@jmc8076]

So great. New studies show incr protein doesn’t benefit older adults and may harm but ironically one study found when Vit D was given w/amino acids incl Lysene and whey supplement was effective reversing sarcopenia in participants. Exercise was effective even alone. Your dad is a great example. An Italian friend has much older relatives in a sml village in Italy. All healthy and active w/lifestyle - gardening, walking the hills etc but also get alot of sun w/o sunscreen (no cancer.) Lots of home made food incl pasta, home grown: food, wine, oil, and some meat and cheese. Sun/ Vit D is important. Wishing your dad peace and good health. ✌️

[@mikafoxx2717]

@@jmc8076 yep, the reason older people lose muscle is primarily because they don't rebuild it. It seems it's periods of bedrest that loses most of it and without extra activity they don't regain that strength back. No quantity of protein will ever outstrip the hormonal signaling that simply exercising does for creating muscle, bone, and joint tissue.

[@KenOtwell]

I'm 67 and started lifting about 4 years ago. I was probably a bit more fit than average because I would jog a mile after work most days, but that was it - no lifting. Now I'm fit, lost 30 pounds of fat and put on about 10 pounds of muscle. Not exactly after-shot photo ready yet, but huge differences in energy, mental acuity, balance and flexibility. The first year or so was miserable - I dreaded gym days... but now I look forward to them. I fully enjoy my gym time and the sense of accomplishment after going to failure on several lifts. Who knew I would enjoy exercise?

[@jakubchrobry3701]

I'm confused. You used to "jog a mile after work most days?" Considering this, you were still at least 30 lbs overweight (that's not exactly fit) and didn't like to exercise until after a year of lifting? Those don't add up. You must of meant that you jog after work a only few times a year because you didn't like to exercise. People that jog most days love exercise and are typically fit. Most runners say, "it's the endorphins, man." You didn't get the runner's high? Whatever the case, keep up the good work and don't stop lifting. Also, don't forget cardio.

[@chuckkolb1270]

Yup, I'm 80 and I am doing well with aerobic and resistance exercise. My advocacy is to match my health span with life span. Delighted when science justified such endeavors.

[@carnitagroves7758]

Greetings from Ghana... 😂😅 Dude. I'm 62. I don't need research to show me that my muscles are more toned and are growing with certain exercises. Science can explain why and how, of course, for which I'm eternally grateful. 😊

[@Physionic]

Keep it up :)

[@sundiataq]

Nice to see another Ghanaian in the comment section :) I'm nowhere near 62 yet, but I hope I'll still be doing my daily exercises by then. This video certainly motivates me to keep going, regardless of what age I am. Thanks​ @Physionic

[@carnitagroves7758]

@@Physionic Mos def!

[@dennisrobinson8008]

work it out feed it great nutrition and protein and it will shine... like a well taken care of body.

[@staceykersting705]

Great u already started. My gains really started to slow after 70, so keep at it!

[@hoganfan924]

I'd been a swimmer for 5 years in my teens, lifted weights on & off for 25 years, and stopped lifting at 41 due to a back injury. Started lifting again at 58, along with a carnivore diet, and got the most jacked I'd ever been in 9 months. Most I'm sure was muscle memory regain, but the added leanness due to my diet delivered the best body of my life.

[@BLACKELK1952]

I will be 71 in a few days. You can get sttonger just to take more time to recover.

[@joeblow1748]

I say for each decade after 30 ad one extra day for recovery annd you be as strong as ever maybe stronger!

[@MrQuay03]

​@@joeblow1748so at 90 years old, you work out 1 day, you rest for 7 days?

[@iloled2924]

You got another 35+ years ahead of you. Keep working out and stay healthy.

[@TheHonestPeanut]

​​@@MrQuay03probably. I'm 46 though and still only take a day or 2 off per muscle group; same as my 20s. But I'm also a farmer and we don't really get to stop anyway 😂

[@jakubchrobry3701]

@@joeblow1748 Where did you get this idea of adding one more day of recovery for each decade after 30? I lift heavy five days per week and I'm 59. And I often add 6th day of cardio and junk volume (e.g. arms, calves, abs). I squat heavy twice per week (5 rep max) and deadlift heavy oncer per week. Bench, overhead press, and pendlay rows for my upper body days. My split is M: lower, Tu: upper, W: off, Th: lower, F: Upper push, Sa: Upper pull + deadlifts, Su: off.

[@valeriebrooks6430]

Muscle is Independance. My husband and I have watched his 95 year old parents decline and become very frail. It is so sad. Aging is inevitable but how we age is under our control to a great degree. We work hard to maintain muscle, mobility and flexibility. We are the exception and find most of our peers have no desire to give up their comfort food and recliners.

[@Antique803]

I’m 71. My exercise is physical labor. Carpentry, Hunter, auto mechanic, roofer, painter, gardener, plumber and everything else! Weight lifting is my tools.

[@ksyodeb]

At 61 I was overweight and slowly getting metabolic syndrome. About 3 years ago I started walking, then jogging, then running. Lost 40 lbs. I run 5K 5X weekly now and have for over 2 years. One year ago I took my doctors advice and began resistance training my upper body. I've gone from barely being able to do a single pushup to doing over thirty and look forward to my three days each week in my little home gym. Thanks nic for all the incredible information you bring us each week!

[@paulfsweatt4948]

My mother is 72. She started working out about a decade ago. She now has more muscle and is in better shape than she was in her early 50s.

[@Physionic]

Wow!

[@mangore623]

My mom is 81. She still runs, weightlifts, does indoor rock climbing, canoes, kayaks, mountain bikes, and hikes. At 71, she cycled across Canada. At 74, she cycled across Cuba. My stepdad is five years younger, and naturally, has the same list of achievements. I’m 57, and haven’t seen any regressions yet in my weightlifting, and routinely out lift men in their twenties and thirties. I’m not being boastful here, merely pointing out that being old or older doesn’t mean that you’re confined to a wheelchair. You do, however, have to push yourself, and that is what truly separates those who are still active in old age, and those who are not.

[@staceykersting705]

Just what I needed! They seem to give up on us after 70. It was easy in my sixties, but it feels much harder to increase reps or weights at this point.

[@elkiton]

Agreed. At 77 I have been trying to develop muscles for unassisted pull ups, which I can't yet do. Using the technique of assisted, 4 sets of 3 reps to failure once a week, then 4 sets of 5 or 6 reps at slightly more assist 3 times a week, now 6 months into the program I have ditched 30kg of the assist, but each gain is getting harder and taking longer to achieve. I believe it is a case of diminishing returns, and there may well be a point of maximum possible achievement, perhaps set by age?

[@johantrenier1685]

61, stroke survivor, I feel 90 certain days. Those stating longer recovery I would 100% agree with. Keep going. Basic walking and resistance is very helpful. Eat fresh food.

[@HSLSFirst]

I am 60, workout hard 6 days/wk 1/2 Weights/1/2 cardio & HIIT. I didn’t see myself slowing down. Now, this video gives me another target to keep going the same way. Thank you so much for this information

[@mikefrizzell2532]

Your content is a remarkable public service that I look forward to. 👍💪

[@Physionic]

Thanks, Mike!

[@MrCiaranm]

I am 58, 6 years ago, I had a bad accident that required surgical repair of my elbow which included some metal hardware. I thought my elbow would never be the same, but during the pandemic, I had a fair amount of time to focus on my health. I changed to a low carb diet (really avoid all processed foods), and that made me shed 10 pounds, to 160. I had always thought I was thin, but I got a bit concerned at 160. I also started doing light resistance training to see if I could get my arm better with muscle improvement. Now, 2 years into this I can lift so much more when I do resistance, my weight is 182 lb. I still eat low carb, so all of that weight gain is lean mass. I feel fantastic, no aches or pains, lots of energy. I am going to continue this as I age. If a drug were made that mimicked the effect of healthy diet and resistance training, it would be the medical breakthrough of the century.

[@jakubchrobry3701]

Great work! Sorry about the accident and glad you overcame it. Now that you gotten healthy, maybe you're no longer glucose intolerant. You can start adding healthy carbs into your diet for better long-term health.

[@alansnyder8448]

@Physionc I think this is my favorite scientific result so far. I'm only 57 but doing my best to keep in shape.

[@johnPaul-qn3dg]

This is fascinating, I'm 58 and my preferred exercise is brisk walking with an audiobook, I do some resistance training and stretching, but I place more importance on walking, but now I place more importance in resistance training.

[@thedavidguy01]

I started strength training at 64 and I am now 69. I push myself to near failure, eat lots of protein, and rarely miss a workout. I have gained a lot of strength and I’m still getting stronger (albeit extremely slowly) but I have not gained much if any muscle mass, at least based on measurements with a tape measure. I haven’t had a Dexa scan but I’m fairly certain. I’m very happy with my strength gains but a bit frustrated with the lack of muscle mass increase.

[@markaldridge5089]

Notwithstanding the protein, are you consistently in a caloric surplus?

[@thedavidguy01]

@@markaldridge5089 Recently, no, because I am trying to lose some body fat, but, generally, yes. It’s possible that most of the time I am at maintenance calories, which would slow muscle growth.

[@markaldridge5089]

@@thedavidguy01 Interesting - I'm wrestling with this issue. Age 65, lucky to have been lean all my life (I'm sure this is genes rather than effort on my part as my entire family over 2-3 generations were all v lean). However, I'm now realising that while being lucky with genes has served me very well so far, it's been dawning on me (especially after reading Peter Attia's book Outlive) that I may be heading for skinny old man syndrome unless I take serious action. I find it very difficult to put on muscle - but in my mid 50s I invested in a personal trainer for 3 - 6 months who put me through 3 intense gym sessions per week and said I HAVE to be consistently in calorie surplus, and with my lean build shouldn't worry about body fat. It worked pretty well albeit that's all gone now. He did make a good point in that by doing this work and being motivated I naturally was more active in other ways - I was running, cycling and swimming at the same time and did a few mini-triathlons. But - he also said that I was probably significantly underestimating my calories burned and so should be obsessive about eating more than that to put on mass. Bit of a ramble, but I reckon this might be a common issue for "older" folks who have a relatively lean starting point. Anyhow, good luck!

[@lymphomasurvive]

​@@thedavidguy01 Try isometrics.

[@markaldridge5089]

Very encouraging. Old cliché and over-simplification, but at 65 I am trying to live by the mantra "you don't stop moving when you get old, you get old when you stop moving". I've only recently started to add resistance training and beginning to see the benefits. Someone mentioned "no more fast twitch when you get old". Peter Attia has an interesting take on this which is that actually it's the fast twitch (or lack thereof) which leads to more falls. This is because a mis-step, a trip, a sudden move to avoid a dog, child, bicycle etc etc needs a sudden movement to correct and this type of explosive movement rarely gets trained in more elderly people. Flexibility, strength, muscle mass etc will help generally but balancing and quick movements, mini-jumps is something I've started to do. We'll see how it goes.

[@dennisrobinson8008]

You can train movements which will recruit or bring on fast twitch conversion. Of course if you are not good at it, you will have to take your time and use a process to raise your level... You're not going to recruit or cause fast twitch conversion with endurance activities or activities which do not make use of force, control and speed.

[@TheTommyOhh]

I don't know the science behind this, first I heard of this, but I aways thought it was more lack of muscle and not being able move as fast. For example, when I was in my 20s and not working out like I used to, I got in a football game and when I tried to run as fast as I did in high school, I tripped over my own feet. I put this down as just not being as physically fit and some muscle loss. Interesting.

[@hefferonjoe]

My understanding is that motor units become less dense as we age, decreasing our ability to move heavier weights. However, we can offset these losses by upping the intensity of the workouts. I can state from personal that you can absolutely put on muscle after 60, and much more than we realize. Good vid

[@hefferonjoe]

Correction - it's the motor neurons that lose density but the fix remains the same

[@claudiamarianidamato9499]

I love that you touch on these topics. I’m 30 and my parents are in their 70s so I worry about them all the time. Thanks for making these videos !

[@RobertaPeck]

Another brilliantly articulated lecture!!!

[@cautious1343]

Grateful for this video. It's encouraging.

[@MichaeltheORIGINAL1]

I am happy to see this channel keeps on growing. It deserves all the attention it can get. :)

[@dalequale9365]

Amen. At 65 I started my paleo journey, now into the third year. Gym 🏋 and low carb OMAD keep me young, vital and fearless re 70 and beyond. My VA blood work confirms how I look and feel ie. A1C 5.2...💪🙏

[@jakubchrobry3701]

Great job on reversing your glucose intolerance and/or insulin resistance (I'm guessing that's why you shared your A1C). How's you LDL? Or are you one of those people that don't care? If so, good luck with taking that risk. There's not enough evidence showing the LDL has nothing to do with heart disease, yet. BTW, I eat a "high" carb diet (65%) and my A1C is 4.5% and my fasting glucose is 82 mg/dL. We are all different. Adding a few tablespoons of olive oil increased my LDL from 90 to 120. Myself, I don't want to take the risk that LDL doesn't matter. If I find out that I'm wrong, it would be too late. It takes a decade or more for atherosclerosis to develop and there are no symptoms. If your LDL is not sky-high, keep up the good work.

[@Mike-gz4xz]

I'm 71 years old , still lifting quite heavy , and running. Interesting video thanks. 🏋‍♂

[@danielrobitaille7207]

Dr Sean O'Mara has an interesting take on improving health through elimination of visceral fat. This process seems to help increase muscle production. Watching a video or 2 of his might tie in nicely to your video subject matter.

[@_negentropy_]

Thank you for the work you do to communicate tricky science! These effects are very encouraging.

[@anthonyrondolino8148]

It would be interesting to see a more longer term study. Wondering how much improvement in muscle size, strength and power can occur when these older subjects continue with specific training protocols. I suppose substantial additional benefits will occur, regardless of age.

[@betterlivingonabudget]

Thank you for this information. Your delivery and review of the data is easily absorbed, and fun at the same time. Most importantly, this is a critical message for exercising every chance we get, especially as we age. No matter what age someone is, we all feel better when we feel our fitness improving.

[@oldroscoe2590]

At 75 I'm not worried about how strong I can be but concerned about staying strong enough and flexible enough to get around and do the things I like to do. I was working on the motorcycle yesterday and things like that are becoming more difficult as time goes on. I'm thinking this may be the last year of riding it, I still bicycle when weather allows and I plan on replacing some shingles on the garage roof today. Gotta stay active, use it or lose it.

[@billw6903]

I already sold motorcycle. Cross country mountain bike 3 times a week lift 2 times a week. Yeah i was patching roof yesterday. 65yrs

[@Thomas-pq4ys]

73 here. I was inspired to hit the gym when I noticed being shakey going down my cellar steps... and it was lack of strength... Off to the gym I did go... twice per week. I'm not where I want to be yet, but my downstairs excursions are much more secure. Outside today, I was hefting cement blocks, pavers, and loaded planters... the planters made me grunt, but I did it. After that, I began splitting some oak rounds... with a machine, but I still had to move the rounds of wood around... more grunting... Last year I had a bad case of vertigo... quite debilitating... I think getting into the gym contributed to me getting through it, as well as amino acids that bolster blood flow.... I feel stronger every day... going to be working out for as long as I can... here's looking at 100... +

[@jameslmccauleyjr7334]

After a four-level neck fusion last June, I went back to the gym to start strength training again. Yes, I'm doing light weights per the doctor's orders, but I also started a carnivore eating style and a 16/8 fasting plan for the short term to get some weight off. I swim 2-3 times a week and walk four times a week. I'm 6 feet and started at 285 lbs. I now weigh 250. Yes, I have a way to go to get to my goal of 180, but I've set a goal of two years to do it. I haven't done strength training since 2015 when I had a 3-level fusion in my lumber spine. This video gave me some encouragement since I turned 74 last December. Thanks for the information on the current science.

[@HarryJensen-kr4qz]

71 here🕺, Ride my 10 speed bike weather permitting. Not much muscle building, but pumps me up, love it!

[@TheTrock121]

Excellent Video. I'm 61 and hope to never have to regain muscle function. I've been acquiring and splitting firewood for 35 years and haven't slowed down yet.

[@MikeG-mp2sj]

Yeah, I can confirm that at 53 I still gain muscle as easily as in my 20s. For me its a problem that i gain too much very fast and it causes discomfort or even pain at times. I try not to gain as I really don't like the bulk.

Ive started PT:ing my mother and her lats have started to grow!

[@corinayuen2487]

Dear Nick, I had been a fit aquacise instructor for a decade until I was diagnosed with Cushing's Disease at age 63. Cushing's Disease destroys protein in your body which means you lose muscles, bone mass and strength. I had a successful surgery at age 64 last year to correct the issue, but lost tons of muscle mass and strength after the surgery, making me become like a frail 80 year old. All my health professionals told me that I will never recover my loss and return to my former self because I'm old. I've been in rehab for 9 months now, doing mostly resistance training and not enough cardio. My legs are still so weak that I cannot do stairs or deep squat. Following this research, as I keep training, do you think I can get back to the condition of my real age of an average 65 year old woman? Thanks.

[@mikeroll9868]

Cool video. Very encouraging for this old guy working on my strength.

[@martinpallmann]

Thank you for this video.

[@Mario-forall]

Damn, 35kg gain in leg strength in 12 weeks is quite impressive. Sadly, most people blame age for their frailty when lack of motivation is rhe real cause.

[@dennisrobinson8008]

Lack of motivation and thinking they know everything. It's an ignorance in that they just don't know about it.

[@robertr.beauchamp453]

I’m 68. I’ll be 69 in a few months. Was 320 and T2D at 60 but started lifting, doing HIIT and switched to a high protein, primarily meat based diet. Now I’m 195, I’m not on any meds, bench press and squat 315, lift M-W-F, do 2 hours cycling zone 2 Tuesday & Thursday and 1 hour HIIT session on Saturday.

[@asdf8asdf8asdf8asdf]

Nic. !!! This one was fkn EPIC. Will be joining PhyInsiders (long overdue) to get the inside scoop. IDK what your YT analytics tell you about your demo but I am right in the pocket of this study. Need to know: -- Their diet -- leucine trigger-aware? > 3g / meal ie? -- What to do to support/wakeup/help satellites and innervation/enervation in general? -- How responsive to different exercise modalities - Starting Strength/Texas vs HIIT vs gawd help us CrossFit Fascinating work!

[@asdf8asdf8asdf8asdf]

got "Inside" and read study. Glad they did it but not super-impressed with much of the protocol. Encouraging first step, but much remains to be done. Hope there are other groups working on these cohorts.

[@narkybark]

The first part of this reminded me, and made me wonder if you've ever looked into the mechanism of flouoroquinolone injury. There's still some mystery to it, but the common theory is that it greatly causes mitochondrial dysfunction in the individual. It seems to disrupt the muscular and nervous systems and greatly weakens tendons. The symptom list is frankly unbelievable, and I didn't believe it until it happened to me- I had limb wasting, loss of fine motor control, insomnia, the whole bit. (5 years later and I'm mostly recovered and able to hit a gym again, but what a ride!) I ask because looking into this matter it's still mostly unknown what causes this, why many people are unaffected, and why the reaction is typically delayed by months. Since it seems to be believed to be a mitochondrial issue, I wondered if you've ever come across it in your studies.

[@paulhindle3961]

Elenore Sheeky did a good presentation on myostatin and follistatin yesterday as it relates to muscle growth and longevity. Apparently resistance training suppresses follistatin which it needs to do to build muscle. An increase in follistatin then leads to a reduction in aging biomarkers. The muscle beach mice lived 32% longer with the follistatin.

[@ash9x9]

It is yet to be proven tho

[@Aellys86]

@4:10 lol, nah man all good, im all here for the mechanism of action stuff, its intresting

[@brianpaul98]

I'm 54 yrs old and I've been into strength training and powerlifting most of my life. I'm 165 lb and I'm going to try to set the world deadlift record at 501.6 lbs through the USPA and drug tested. I already hold the New Jersey state record and plan on taking the Pennsylvania state record later this year since now I'm back in my home state. Not only can you build strength in our older age but the strength we built at a younger age will come back.

[@Physionic]

Awesome! Best of luck!

[@TheTruthseeker1231]

Interesting. I am 68 and display significant muscle size and strength compared to most of my co-aged friends. I am not as lean as i would like to be, but do enjoy being above average in size and strength. I lift several times a week and work out with intensity. Also on a high protein diet.

[@joaor.8780]

This guy knows stuff. Props.

[@juhamartikainen3050]

Very good and usefulk video! Information that everybody can benefit from.

[@bbujic]

I am going soon to be 85 years old. In the past 12 months, I enjoyed working in a gym every second day. I do not have muscle bellies and my legs are really thin, but I am consistent. I doubt very much that weightlifting itself can drastically shrink the waistline (it did not for me), but loss of weight by dieting definitely can. Trust me, I‘ve tried. I know because the last July I started on a keto diet. Keto did a miracle job on my waistline. In total, I lost 25 lbs in about 6 months with about 4 inches off my waist. My muscle size before going to the gym was never measured. But I know that my strength ability is now at least 25% or more than before.

[@mjz667]

As someone in my late twenties I only do resistance training with elastic resistance bands based on the correlation between lower life expectancy and more resistance training. But my plan is to start moving away from the bands to the weights if I age

[@janedough6575]

I sincerely hope you age, and live a healthy life.

[@John-x5t4s]

This is really good info!!!😁as a older dude i hit the weights.

[@danielcharlesfilms2897]

I love your channel so much ❤😂 both funny and informative

[@CamQTR]

I started lifted 2 years ago at age 68. Immediately started to feel more energetic, alert, good mood etc. I didnt start too see increased musculature until recently when I increased my intake of protein supplement from 10 grams per day up to 60 grams per day. I estimate I'm getting around 50 g per day from my regular diet. I weigh 68 kilos (American living abroad, don't have a lbs scale at the gym). I hope I'm not overdoing it with the protein, but it seems to make difference.

[@asdf8asdf8asdf8asdf]

Need 1gm protein/lb. of lean mass. Be sure it's quality, not plant filth. Be sure you get amino acid leucine in your meals. Or supplement it.

[@TheTommyOhh]

I saw, I think it was a study but could have been an article, about professional athletes and how they can stay in peak physical condition much longer than they thought in the past. They determined that as athletes get older, it's not that they can not gain muscle, but that they start cheating. For e.g., instead of completing 3 sets of ten reps, the last one would only be 8 or 9. They would rationalize it as having muscle memory and better knowledge of the game/what to do. Something like that. As I get older, I can definitely sympathize with this sentiment. 😂

[@joerockhead7246]

thank you

[@baarbacoa]

Also, at least for me, if I am unable to work out for a period, I lose the benefits of working out much faster than I did when I was younger.

[@AlexanderGolovatiy]

Nic, although I'm only 45... thanks for this one anyway, as it puts more muscles into my future 😊🎉

[@chrisroy7085]

Hey Nic, Great video! As an aging 60 yr old lab rat (immunology, mTOR, senolytics), I really appreciate your videos. Have you looked at SARMs?

[@Physionic]

I like the fact that you spelled my name correctly. :) Also, thank you for the kind words. No, I can't say I've looked into SARMs - I know of them, but never did a deep dive into them. Once my PhD is over, I'll be able to tackle double or triple the topics I can now, so I hope to cover them.

[@chrisroy7085]

Good luck with your thesis defense... @@Physionic

[@arpage9203]

You have to wonder whether a lot of the typical reduction in strength (and health) associated with ageing is in fact a societal problem - too much 'take it easy, now you're retired' etc. I'm still planning to get fitter, exercising every day, and working on my climbing technique at the local bouldering centre once a week. I'm 70.

[@dizietz]

Have you done a comprehensive look on red light therapy? I'd love to hear your perspective on a literature review etc on this topic, Physionic!

[@pawelkorbel9443]

Awesome news, thanks.

[@Wh0l1v5]

Now to talk my sister in law (mid 50s) to start lifting weights. No excuses.

[@stefanisilva2493]

Show her Ernestine* Shepard. 87 now, bodybuilder. Started training at 56 because doctors warned her about her bone health.

[@Wh0l1v5]

@@stefanisilva2493 I would look at her as goals. My sister in law would probably would worry about getting too "bulky".

[@NightFlight1973]

@@Wh0l1v5🙄🙄🙄

[@kathleenking47]

​​@@stefanisilva2493Ernestine Sheppard 😊 started in her 50s Post menopause Joan McDonald is in thumbnail She started in her 70s Takimika on KZbin started at 65..to lose weight Now, she teaches younger women She's 93

[@stefanisilva2493]

@@kathleenking47 Thanks, I forgot her first name. This others I didn't know, very inspiring!

[@renmuffett]

Also, as we age, testosterone, which is partially responsible for the ability to retain muscle mas decreases. No matter what you try, having low T in both males and females will will block muscle growth quite a bit. Those who tested low levels were given supplements and muscle growth and strength increased.

[@diogobarardophd4210]

Another exciting series. Currently, the leading evidence-based KZbinr.

[@_Love_And_Peace]

A Japanese female muscle builder, Takimika, is amazing.

[@kathleenking47]

She's 93😊

[@stephenduplantier2151]

It’s good news but I still have do the work. It removes the excuses though. Trying it at 79.

[@rlockridge2]

I have done it in my 70’s. Requires more time both between sets and between sessions, and you gotta eat.

[@lostboy8084]

You just hurt more you can get fit and stronger. I lost muscle and slowly gaining it back or at least to a bit. Not really measuring but it's there.

[@darin7369]

A lot of what people attribute to age is due more to lifestyle (sedentary vs active). And the change in lifestyle can often be attributed to what that person's perceptions are in regard to aging. If they think that trying to gain muscle after 40 is futile, for example, then it's highly likely they will abandon the gym in favor of more sedentary activities. If they believe that exercise isn't safe for older people then they will naturally become more sedentary as well. It's also true that people of any age are prone to making excuses when it comes to exercise...and as you get older it's much easier to make those excuses. It's good to see that some information is coming out to counteract those damaging misconceptions.

[@Holy.HannaH]

3 things: 1) Id like to know how all those folks are doing 1yr post-study. I too can still build muscle with my mutation, but doing so comes at a cost to my brain and its many many functions. The first time the neurological issues hit like a brick wall were the months following an attempt to build muscle. 2) I cant believe I overlooked the neurons from the spine connecting to all the muscles, this explains a lot. 3) DO YOU ALL KNOW HOW MANY MITOCHONDRIA ARE IN EACH NEURON COMPARED TO OTHER CELLS?😮🤯🤷‍♀️

[@linda7279]

This is so sweet. Most studies cut off at about 70......like you aren't worth anything after that. How sad for a society to disreguard their national treasures......and Im not touching on politics or pharma......

[@nikxohs3925]

sure you can get muscles and strength. i am 70, a year ago i start training. bench 6 set 5 reps 30 kilos. in a year i do many sets fro warming with 65-70-75 kilos and 20 sets 15 reps with 90 kilos

[@Mark_Ocain]

Again...BASED!!

[@jp7357]

at 65 ive added crossfit back into my exercise regimen .. last time was 12 yrs ago .. im quite shocked thag agger some initial soreness … its like i never quit .. i guesss running 10k/say/366 kept me at oeak … even upper body … core is amazingly strong

[@whatthefunction9140]

Mitochondria is the power house of the cell. Not many people know that.

[@Physionic]

WOW!!!!!! NO WAY!!!??

[@whatthefunction9140]

@@Physionic hard to believe but it's true 👍

[@kiltedsasquatch3693]

60 years old and can still do 20 military pull-ups in a set. At the gym 6 days per week for a bodybuilding routine, hitting all major muscle groups at least once per week. I consume at least 1 gm of lean meat protein per pound of body weight, consume as many veggies as possible, limit the amount of sugar & bad carbs, and take daily supplements of Whey/Collagen/Taurine as a quick post workout shake.

[@teresakey972]

I am 70 like to start exercise in young days I did athletic quite good I need help with some kind of program what exercise or resistance and how many of it I am 5’8” and weight 66 kg help 😊Everybody is saying they do exercise but what is the size and how much should I do it

[@MARTIALCOMBATIVES]

would like to tell you about my training, what i found i think you can make a great part vid

[@ernesthale2471]

The better shape u get into = less recovery time

[@david9192]

Don't know I haven't got there yet 😮

[@ones_flow5652]

As a male nurse for older people I'd say that it's possible for sure. As an example I would use the increasing mobility and strength when people go to our gym class and also just the smallest but continuous support to walk or use their arms, hands, upper body etc. The ones who don't do anything or very few things get into problems af, but you can clearly see the improvements when trying to move. - Same for the brain, btw. You can see who is getting fkd up and who not. The active people have a big advantage. Never stop moving, please. Don't get lazy. Use our body and especially train it together with your brain. It'll help tremendously.

[@Physionic]

Thanks for sharing!

[@salahalkhalifa3705]

I am 75doing moderate cardiac for 42yrs and start doing strength traing 2per week for 2years. Concluded as u age go moderate and target functional strength. Exceeding that will be diminishing returns and burn out which kills motivation. Train to be strong and functional as long as u live but will never be superfit.

[@salahalkhalifa3705]

I am 75doing moderate cardiac for 42yrs and start doing strength traing 2per week for 2years. Concluded as u age go moderate and target functional strength. Exceeding that will be diminishing returns and burn out which kills motivation. Train to be strong and functional as long as u live but will never be superfit.

[@joshs.6155]

I'll be 90 in 19,461 days. This fills me with hope

[@damnyankeega]

So basically it’s “use it or lose it”.

[@shenahicks140]

When I was in my military A school we had a civilian teacher that must have been in his late 70s or older. From the neck up he looked his age, but from the next down he looked better than most of the 20 year olds he taught. He would walk six miles a day in any weather to get to the school and home, and went to the gym on base after class. He asked the marines in my class for bodybuilding tips and they all worked out together. He could do more pull-ups than anyone. Now that I’m 40 think back to him when I think I’m getting to old to make gains. Absolutely not. Just need to make sure to use the wrinkle cream 😂

[@mikafoxx2717]

Wow. As the saying goes, you don't stop moving when you get old, you get old when you stop moving. My 74 yo grandfather still fells trees and splits firewood for the winter.. hauls furniture by himself, replacing his own roof.. maybe not as fit as your teacher but few guys in their 20's can do many pull-ups these days, nevermind 70+ year olds! Always a great motivator. There's a lady that walks to the coffee shop every day, that's 84, she barely looks a day over 60 and is sharp as a tack.

[@bruceparker6142]

Awesome. I'll wait till I'm 90 before lifting.

[@DebLeeMn]

Start sooner so that you make it to 90! 😊

[@ky8920]

Some questions: 1) Does mTOR activation have a negative impact on lifespan? 2) Is there a bias in this study in that only older people who are alive see the same benefits as younger people? Those who see no benefit are already dead.

[@ZmogusJaponija]

1) yes. As well as excess protein consumption. So the general recommendation is to outweight mTOR with fasting, 18h fasting window assumed to be ideal.

[@ky8920]

@@ZmogusJaponija i wonder whether daily protein intake with18h fasting is enough. Or do we need like 1 week of 18h fasting without any protein powder intake.

[@ZmogusJaponija]

@@ky8920 good question. Some scientists say that on the days when we are less active, we could have lower intake of protein. BUT - what is important is that if your main source of protein is from plants, then the risk of consuming high(er) dose of protein is much much smaller than from animal sources. I do like this: I eat in 4-5 hour window, breakfast big boal of oatmeal or buckwheat with berries, seeds, cocoa (a must for muscle growth), cinamon. Handfull of wallnuts. Lunch - vegetable and 150gr of beans or lentils or chickpeas or tofu stew. 3 times per week after resistance exercise I add plant protein smoothie. Once per 3 monts I fast 3-5 days.

[@ClayHales]

It's kind of annoying that they didn't measure bone density. I don't know how easy or invasive the procedure is, so that may have been a factor in the study, but I think bone density improvements might be a better selling point for the aging population.

[@Physionic]

I doubt they would have noticed any differences at 12 weeks - bone turnover is much slower.

[@josephjroy6593]

At 40 years old, I returned to the gym when COVID restrictions were lifted.. the following 2-3 days, I felt like a 90 years old.

[@randya322]

When you came to the percentages of growth, it made me think of someone like Arnold Schwarzenegger. Does it mean that someone like him, who had a higher starting point of quadriceps size going into his 70s+ has an advantage over someone just starting to work out again in their later years? Meaning, moral of the story, keep working out and never stop, no matter your age. Go into your older years with more muscle than the average Joe.

[@saskhiker3935]

I am really surprised both age groups increased the same size at same rate with same training program. For me in my 50s I seem to have to work harder to increase. I expect that it is the same for men and women.

[@simonfoo8684]

I am 65. Still can jog between 5-10km at 7km/hours. I believe regular exercise can extend our muscle functions to older age.

[@jannmacdougall1448]

Folks over 40 also make less hydrochloric acid to digest the proteins, this would be great to research and cheap to fix...and easier to deal with

[@GloriaCote-o1c]

Grandmother here doing 30 to 50 squats per day. Good leg muscles!