How Mark's Fitness Routine Has Evolved

If you’ve been here for any appreciable amount of time, you know how insane my fitness routine used to be.
I used to run 10-20 miles EVERY SINGLE DAY.
A “short ride” would be 100 miles. Uphill.
Rest days? I’d rest when I was physically unable to move.
It wasn’t even a fitness routine because it was counterproductive. It didn’t make me fitter in the holistic sense. I wasn’t even very strong, mobile, or explosive. I was “fit” only in a single domain.
And, sure, I could run and bike and swim long distances faster than most, but it ruined my health as well as took a toll on my family life, my social life, my ability to play and have fun, and my happiness.
These days all those other things are just as important as my ability to churn out physical work, lift heavy things, run sprints, and maintain vitality. Turns out that I don’t have to sacrifice the former to achieve the latter. I can have it all. How?
Well, I had to make some changes, and even today I’m still making them. A new locale has contributed to this evolution, as has a new adventure. (You’ll see me doing it in the video.)
These days I’m committed to a lifestyle that maintains my sharpness, strength and mobility-what will help me continue to live an active and awesome life in the years to come. That looks a bit different than it did fifteen years ago, and it’s more rewarding than ever. Check it out….
Let me know what you think-and what changes you’re making that bring you closer to the sweet spot of strength and well-being. Have a great week, everybody.

[@joannekerr8839]

Great video Mark, thank-you.

[@petarmitic2722]

I have been exercising like this since I was 17, and now after 20+ years exercising like this I am so happy to hear from sb like this that it makes sense. Always had shorter weight exercises with body weight and smaller weights, dumb bells and kettlebell. Making sure to walk and doing sports when I get the opportunity. Many thought I was lazy for not wanting to go to gym and investing more effort. I feel pretty fine this way and want to maintain this in his age as well 😊

[@stargazerbird]

Nice to see a recommendation for deadlifts. Nothing else gives you such a total body workout.

[@barkingshark6413]

Very impressive Mark. I’m a 53 year old retired professional athlete and although I’m still pretty fit, I’m going to start implementing some of your routines at the gym. My wife has been following you for some time now and she forwarded this video to me. I’ll subscribe and look forward to getting that Apple.

[@fryertuck6496]

Resistance bands are amazing when the years start piling up. So easy on the joints

[@marksands1861]

great vid. you go mark!!!!!!

[@bmccabe1767]

I love his attitude " the occasional shark but it's not a big deal 😀 " I have Ms so the micro home exercises really work for me. Top man.

[@ericschroeder8932]

Great video, Mark. There are so many comments on here I can relate to. I'm a former college athlete, former Marine (6 years active duty), and soon to be 53 years old. 20s to mid/late 30s, it was all about running 5 & 10ks, basketball, and rugby. Late 30s to early 40s, it was CrossFit for 3 years. I loved the strength I developed, but knew handstand pushups, and overhead lifts were not going to be kind to me over the long run. In addition to that, I put on so much muscle mass (went from 205 to 235), I felt bulky, and not as fast. I transitioned to triathlons (sprint, and Olympic distance) from 45 to 50, and loved it. Despite getting faster each year, and moving up in my age group (Souther California is uber-competitive, btw), a couple friends crashed on their bikes, one in a race, and one during training, and each took 6 - 9 months to fully heal, hence I retired from triathlons. Now it's all about swimming 4-5 times a week (1400 to 2200 meters), and the biggest thing I've recently implemented is training my core, flexibility, and mobility (especially the hips/pelvis). The stretching/flexibility has been a huge game-changer, and highly recommend it. Sorry this is so long, but thought it may be helpful for someone else, just as other comments on here have helped me. Happy New Year from SoCal!!!

[@BrettG64]

Good stuff. I take care of an 8 acre property and have a golf cart to get arond. I only use it for heavy hauling... the rest of the time I am on foot. Move, move, move...

[@wolfdendrones8640]

I love watching these videos to see how Mark lives. I've adopted a lot of this lifestyle and erally seen a difference

[@tmdtmd8708]

maybe he can teach you how to spell, fabulously !

[@wolfdendrones8640]

@@tmdtmd8708 thanks for showing you have nothing better to do with your life.

[@moviefan8533]

@@tmdtmd8708 Because your grammar is perfect lol

[@duanefrench3500]

Its nice to see other older people who have been at it for years as i have. 64, 34 years consistently. And still learning. Its amazing.

[@wll7773]

Thank you. Now I don't have to compress exercises into an hour frame time, I can keep it moving throughout the day.

[@js4266]

I like the emphasis on avoiding injury and over training (as opposed to the masochistic approach of most modern exercise styles); the approach is similar to hunter gatherer 'dynamics' (mostly repetitive (daily) low to moderate activity outdoors, lots of rest and play / I think a lot of athletes overtrain without enough rest and that's not what our bodies were made for

[@lgdelvalle]

Mark, welcome to South FL. What part of Miami did you move to from Malibu? Thanks for the great content. Semper FI

[@PeterSwanzND]

My fitness routine has changed significantly in the past 5 years. I stopped lifting heavy weight every day and my joints have thanked me. I started focusing on stretching and mobility movements for my whole body and once again my joints and also my muscles have thanked me. I have started incorporating a lot of whole body movements that engage my core and back and my whole body has thanked me. It's all very different than what I use to do and I only wish I had started these practices earlier. Mark Sisson and the "Primal Blueprint" were instrumental in this shift and I will be forever grateful. Keep up the awesome work! ~Dr. Swanz

[@clarenceboddiker9559]

What exercises are you doing ? I use gymnast rings, prowler work, sprints, weighted carries, grappling, kickboxing... Etc. At 42 still feeling pretty damn good

[@ickdon7999]

I also ditched the heavy weights, and thank God I did. I think heavy lifting all of the time actually broke my body down.

[@scottishchap2008]

Im trying your two meals a day (with the important morning coffee) and boxing/weight circuit training on Monday, Wednesday and Friday, which I enjoy. Dropped 2 trouser sizes in a month. On the days off from the high intensity circuit workouts I'm out and about enjoying life ~ playing pool, poker nights, cinema, visiting family etc, hardly ever just sit around watching TV at home anymore, my country (🏴󠁧󠁢󠁳󠁣󠁴󠁿) is always raining but doesn't matter really.

[@RandyD1972]

Great video. Mark would you say that this mindset only applies to persons over the age of 65? I'm turning 47 this year and I've gone through the bodybuilding phase, the overweight phase and then have regrouped to focus on running and mountain biking at one time. I also did CrossFit for over 2 years but felt that I was always too sore, trying to keep up with the young kids. Currently I've been doing my own programming and being careful as I transition to my goal of being healthy and fit for longevity.

[@BangTaoBeach]

I'm 66 years young and I think the best advice I can give to you is to not do too much jumping up and down which in my case breaks down your joints. For me it has affected my knees and my right hip. I have surfed and snow skied most of my life and my body has taken a lot of beatings. But it's fun!

[@swisstrader]

In NYC, it’s not a choice to walk but rather a requirement. Driving in NY is a pain in the ass, subways suck and even locals don’t understand the bus system. Just easier to walk.

[@loljk9443]

I’m definitely a local who hates the train and doesn’t understand the bus system

[@lauraeimancoaching]

Great video Mark. Thanks. I'm guilty of overtraining. I'm 66. You are giving me permission to not be a knucklehead and SLOW DOWN. 🙏

[@christopherkhaddockphd9511]

I wonder how many, like me, think Mark’s book “ The Primal Blueprint” was his best work. I still largely follow it and I’m not interested in a restricted diet like keto.

[@kali11123]

But we are evolutionary and physiolohigically adapted and built to use fat as our primary source of fuel. You can't ignore nature, you will get burned. We don't need carbs and we are better off without it. Change my mind

[@christopherarmstrong2710]

10:00 #1 exercise is hex bar deadlift (especially over 65 y/o). Muscle strength and mobility, and also bone density.

[@RickMartinYouTube]

that day to day gym rat routine describes me 100%.....hard to stop and rest....the mobility, balance, and keeping muscle are my goals. We lose a certain percentage of lean muscle w/ each year....

[@tmdtmd8708]

you certainly are fabulous, I want to be just like you !

[@janetbransdon3742]

Oh bless the photo at the beginning of the video looks like you are holding on to a Walking Frame. Lol

[@LilCraftyNook]

I also want to be the best I can be as I age. I’m 62, been doing ketovore, and just joined a gym. Love your videos!!

[@mikewalters3048]

I don't know what you can do with this information but I recently retired from playing full court, full running basketball a couple of times a week. Since I am 68 I was playing with much younger guys. I supplemented the running of basketball with jogging a couple of times a week and about 20 years ago I started a regimen of relatively gentle weight lifting. I write this because what amazed my fellow (and much younger) competitors was that I have never had a sports-related surgery of any kind. In my opinion there are a couple of reasons for this. #1, _I was lucky_ . For example, lucky that while playing basketball for 40 years no one ever lost their balance falling into the side of my knees and tearing ligaments. #2, _Not really a good natural athlete_ . So, while competing I never put undo strain on my body with high speed change of directions, and no matter how hard I tried, I never strained my knees hitting the floor after a 30 inch vertical leap. #3, _Good connecting tissue and premium "glue" holding me together_ . That is genetics so thanks mom and Dad wherever you are. #4, A lifetime of proper physical conditioning and care including watching my weight.

[@marksdailyapple]

interesting perspective regarding not being a "good natural athlete." I'm sure a bit of personality comes into play as well, being a bit more risk averse, a stronger instinct towards self-preservation... when it comes to longevity maybe it's better to be a humble sedan than a high end sports car...

[@GregariousAntithesis]

Recovery, a bottle of tequilla and a couple limes

[@Jaketthomas]

I prefer Mark’s old work. I’ve done the whole keto thing. Not for me. My body doesn’t respond well. I need some carbs. Not a ton, but some. 100-150g a day. I also NEED to lift heavy weights. It gives me an unrivaled sense of well being an euphoria, unlike any other exercise I can ever do.

[@fiuza78]

Improved balance, flexibility, mobility and range of motion = Yoga! Add yoga to your routine and will have all these well covered!

[@fiuza78]

@@matthieuschmitter6676 Like any sport, if you push too much with a bad form will lead to injuries!

[@mikelarson8786]

I love this philosophy.

[@seanjopson8685]

Has Mark done a video on range and motion exercises, if anyone can find a link can you please post it? Thanks

[@wrylife57]

I'm seeing this on New Year's Day 2023 so I don't expect an answer to this question but, just in case, here goes: Why the hex-bar deadlift, specifically? Is there anything wrong with a barbell deadlift? I'm 64 and lift once or twice a week, deadlift one of those days, with a barbell.

[@forgewest4238]

Soooo, the Body By Science thing (Doug McGuff)? Throw in some ashtanga yoga, supplements, daily walking, and a whole food plant based diet?

[@carbonpictures]

How do people workout everyday,, all day, and have nice houses, afford great food, travel and have all these toys? They live in a world most of us will never have.

[@Pineconeboy55]

What kind of watch is Mark wearing?

[@swisstrader]

What’s workout routine for his great hair😂

[@jamie49868]

When I'm resting, I'm eating. It really sucks.

[@adamcenteno6155]

How old is this man. Dam!’

[@johnyang1420]

E foil? Cool!!!!

[@TheFatController.]

This is great... unfortunately, I don't live in Miami, or anywhere warm. Living in a nice place next to the beach in a warm country is kinda the dream right? But we can't all have that.

[@johnyang1420]

You can move

[@stevenhumphries110]

You either got it or you haven't .There's no real science to it.Ok don't take the piss out of life but some people got a good deal and this guy is one of those...and good for him..

[@SDPBALLCOACH]

I must say I really don't have any arguments for his routines here. He didn't discuss stretching however. I'm 59 n still "respectable" shape. Balance!! Is CRITICAL!! This January I'm going back to "light" weights and working on a better diet and stretching/balance.. My physical activity is fine, all I need is a few adjustments.. Check back with me 2026

[@petermurphy9968]

The sugar and processed food industry isn't gonna like this guy.

[@amdg2023]

Is he going to Mass on Sunday?

[@johnyang1420]

Hope so!!!

[@ChristineGodail]

What about fruit ? When do you eat fruit?

[@jackbourassa2420]

And if you don’t have a hex-bar will a couple jerry cans do?

[@coderlicious6565]

I tried Florida for a year but the roaches kicked me out. ( Orlando )

[@mikeoliver3159]

What is marks last name

[@Petespans]

What's with the picture of Palma cathedral??? You walk all the way there?

[@joesphbegley3088]

TRT !

[@gothops2632]

Mark, how old are you now "dad"?

[@gothops2632]

@Fiesta ST Looking good! I would have guessed mid 80s tops!

[@swisstrader]

gothops mid 80’s??

[@ickdon7999]

This man is 66 years old. Damn. Looks better than most 20 year olds.

[@elliottgreenwood8425]

Where do you live that 20 year olds look older than this guy? Fucking Chernobyl 😂

[@Radhatter1]

Deep tissue massages are great after 60 too

[@lululove6175]

Might as well slow it down selling out to Kraft. Bought your primal kitchen frozen chicken with pesto and it was vile🤮. Enjoying that 13M condo? Will never buy primal kitchen products again.

[@takeoffyourblinkers]

Just waiting for the vegan ideologue to post their video looking like this at the same age. Anyone, show me a vegan that doesn't look like they have starved themselves over many decades of their immaculate conception diet.

[@brianliberante]

@Ben Smalley His profile pic is of Pepe. Don't be so serious.

[@swisstrader]

Take Off Your Blinkers HUH??!! I’m a 62 year old vegan and look pretty damn good and feel damn good for my age. Most people think I’m early 50’s. Don’t hate bro!

[@ickdon7999]

@@swisstrader 62 year olds don’t say “bro”. Nice try.

[@swisstrader]

@@ickdon7999 I’m a very hip 62 year old. Is brohim more to your liking??

[@ShepherdsChapelonYT]

Shepherdschapelcom Theseasonorg explains the whole Bible God bless 1. KNOW that all have sinned and fall short of the glory of God. Romans 3:23 2. UNDERSTAND the wages of sin is death. Romans 6:23 3. CONFESS that Jesus Christ is Lord, and believe in your heart that God raised Him from the dead. Romans 10:9 4. REPENT of your sins Luke 13:3. 5. READ and STUDY God's Word to show yourself approved. 2 Timothy 2:15 6. PUT ON the whole armor of God. Ephesians 6:11 7. BEWARE of the son of perdition who is coming first disguised as Jesus to oppose and exalt himself above all that is called God, or worshipped. 2 Thessalonians 2:3,4 8. WATCH and PRAY until the true Christ returns. Luke 12:37 Remain as a chaste virgin waiting for her true husband (Christ). 2 Corinthians 11:2.