Resistance training: How to stay strong as you age | Dr. Brad Schoenfeld

[@paulascott3260]

I am 75, short woman with a basically unathletic build. I now exercise every day with free weights at home, using videos on KZbin. Over the last 18 months I have got much stronger, improved my balance, lost a significant amount of body fat and built a significant amount of muscle. Videos on line are free and can be a great help. You need to be careful about technique and the programme I use reminds me to think about how I am moving. For me it has been a very enabling and encouraging way to get older!

[@rebeccavalentine-hagart3545]

Please would you share the details of the KZbin videos you use. Like others I am intimidated by the machines in the gym so I've just been doing yoga classes etc instead.

[@virginiemazy7054]

@@rebeccavalentine-hagart3545personally I follow the channel Lift with Cee. Maybe worth a try ? I like it very much 😊

[@paulascott3260]

@@rebeccavalentine-hagart3545 I use Sydney Cummings Houdyshell. I really like the variety, professionalism and slickness of her routines, but with a lower level of fitness and at the time recovering from a badly sprained ankle, originally I started off with 'Senior Fitness with Meredith'. She has a much more gradual and steady approach as the name implies. I guess it depends on your starting point and how much exercise you have done to date. Worth testing out a few until,you find someone with the approach that suits you. Good luck! youtube.com/@sydneycummingshoudyshell?si=qLmFNfXWdOYbXhpY youtube.com/@SeniorFitnessWithMeredith?si=b8F4_g-xKmdqiQU2

[@nazeeniranfar2616]

A great interview, very informative and motivating. Many thanks 🙏🏻

[@blessielim3758]

@@rebeccavalentine-hagart3545 try to visit Nourishmovelove by Lindsay Bumgreen and Kaleigh Coheen Strength both on KZbin. I've been using their Free Workout Plans since April.

[@garymathewson8760]

Resistance training and a plant based diet saved my life I am in better shape at 64 than at any time in my life

[@lukec8596]

64 now and doing both . Good to know they are life saving .

[@paulinechagnon6390]

I am 85 I exercise with weights 14lbs and 20lbs 4 times a week and climb 5 floors every day Female 5ft 1 inch 118lbs From Quebec Canada

[@ronaldbohan2720]

Good job you sound like your in incredible good shape for your age !

[@chrisduffill5248]

I totally agree with this , 68 male and thanks to my son who took me to the gym 9 months ago.. I was reasonably strong , but lifting weights and pulls and pushes with wire machines , use a rowing machine etc , feel so much better in myself , now go to the gym twice a week, ride a push bike a couple of times a week long walks when not doing these. Went on a two week late sun holiday and went swimming in the sea and found I could crawl swim for a good 100 meters without stopping in the past always stopped after a minute or so so did 800 meters swimming a day never achieved before so al in all stronger all over …. Feel much younger too

[@davedraycott5779]

Great stuff mate.

[@v_hovila]

My parents are 78 and 80, they started going to gym 15 month ago (after about 28 years pause) and are training 3 times a week. Mother had a hip replacement surgery 2 months ago, now she's able to walk in nature. We went to the gym together last week, I wanted to see their "program". There's room for improvement as they are using a senior gym. I encourage them to now train also in a regular gym. The biggest challenge now seems to be the diet: they should eat more protein. They eat too little. I'm proud that they are training!

[@elizabethasmith4471]

Push, pull, hinge, squat and carry exercises will cover all the bases. You can combined these for compound movements. Lift 2-3x week - do 2-3 sets of each movement with heavy enough weights that you start to feel muscle failure by eight reps. Don’t make it harder or over complicate it. Just doooo it. Your future self will thank you. 😊

[@lilyjane1011]

👍🏻

[@Magnulus76]

Squat is probably the single greatest exercise for preventing injuries from falls, followed by pushups or presses.

[@mementomori29231]

​@@felipearbustopotd1 rep increases risk of injury. Not advisable for long term health or joint / tendons.

[@kennethskuse4710]

All my life I have been a cyclist, touring or racing. My first bike when I was 5. Now 85 I am told I only look 84 and a half! Never stop riding, every day if you can, not just to keep fit but to be happy too. Stress-free in the countryside, in beautiful autumns, summer, spring, and winter too if you can. Go for it.

[@kenc8359]

What, you only look 6 months younger than your chronological age of 85? 😂

[@kennethskuse4710]

Yes but before tubeless tyres, I looked twenty years younger. @@kenc8359

[@carolw4506]

Awesome!😂

[@sylviaroberts8103]

@@kenc8359. I took it as a joke - especially with the exclamation mark!

[@kennethskuse4710]

@@carolw4506 Today, 14 Cent. I got back in the saddle riding 50 Km. First blossom, so I hope you too have done your press-ups Carol.? Get stuck in okay.

[@johngrattan6343]

Great advice, I'm in my mid 60's, swim miles in the sea, cycle over hill and dale and swing kettle bells in testing workouts. I'm strong and fit. Only deterioration I've noticed is cycling a little slower, but still have great endurance. I have no plans to become sedentary. Also cook all my meals from raw ingredients. It escapes me why these fundamental benefits are ignored by the majority of the population.

[@TheNutmegStitcher]

Hormone replacement therapy, intermittent fasting, more plant based meals, regular sleep, and strength training have all combined to make my post menopausal mid 50's hopeful and even fun. So encouraging.

[@indirajayaraman4758]

Great show.. Resistance training has done wonders for me. I am 67,a South Indian lady, and an ITF player and runner. I do the 100 meters in 18 seconds. Won the bronze jn the world 10 k TCS race recently with a timing of 1 hour 9 mins. Never been to the gym. I clean my Duplex home by myself( no electric gadgets to help) and wash my own clothes. I run up and down the stairs and water my plants using a bucket. I coach tennis and teach piano on weekends. I have 5 cute grandkids and carry the babies effortlessly. I believe the right diet makes a big difference too. I changed from ricebased vegetarian to ricebased vegan, with very little oil in 2021 thanks to watching a video of Doctor John McDougall. My 94 year old dad is my inspiration. He runs and has his own home gym where he works out daily. He has just written a book: Fit at any age( Retd. Air Marshal P.V.. Iyer)

[@HealthTalk180]

Beautiful life! You me turned that you are vegan, so do I. What do you with your protein intake? Love to hear from you

[@indirajayaraman4758]

Thank you. I have pulses, legumes, which I always have eaten.as a vegetarian. With dairy and extra oil, I also threw out an egg a day. I follow the type of diet Doc McDougall recommends. And follow the exercise regime my dad recommends. The only supplement I take is B12.

[@lukec8596]

Dr mcdougall should be the health commissioner for the entire world . After trying all the diets in life I found him at 64.

[@curiouscucumber1803]

Ma'am it's so very heartening to see you here.

[@katestokell3132]

As a retired physiotherapist, I adore these podcasts, especially the exercise and activity ones. It is so relatively simple and massively effective, if it could be rolled out to everyone, it would save the NHS a fortune

[@deirdremcintosh3266]

I am 67 and go to 2 Body Pump classes a week. I find that a brilliant way to do safe, enjoyable resistance training. I also do 2 Zumba classes, 1 pilates and swim regularly. The joy of retirement. Find some kind of exercise that you enjoy and you're more likely to keep doing it. Really enjoyed this episode of the podcast.

[@michelles2299]

I can't afford to retire but I still find time to do 3 sessions of weights and dance class twice a week, walk twice a day, I don't have the same issues on menopause as my inactive colleagues do but I also eat nutritionally

[@barbaraaspengen9810]

I love your information 😊so nice to know 😊😊

[@dlorde]

A few tips I've picked up: Take the long view, build up slowly and your joints and ligaments will become stronger too. Have a gentle warm-up/loosen-up before resistance work. Don't overdo it - stress your muscles but don't exhaust yourself, or you'll be too busy recovering to grow. Get plenty of rest. To make the last few reps more productive and less effortful, use 'eccentric' work, that is, lower the weight as slowly as you can - you can lower a heavier weight than you can lift when the muscles are tired, and it is actually more productive. It can be done solo for many bodyweight exercises, but you may need some help with weights. Remember that your effective strength will vary, so don't expect to equal or improve your best every time, sometimes it just seems hard, so do what you can. Don't beat yourself up if you can't face a session - or maybe just do one exercise - sometimes you feel better once you get started.

[@susanswinny588]

Excellent - love the advice "take the long view". The keywords at my age of 71 are "balance" and "integration". I'm convinced that *interspersing* shorter periods of focused and defocused mental work, cardio and strength work is most important. The human is meant to move, be engaged outwardly and inwardly, be focused and expansive, performing cardio and strengthening *throughout daily life*. When we're younger, carpe diem rules. After mid-life, we're in it for quality of life and sustainability.

[@ramblinglea]

I started using weights 5 years ago when I was 63 to help with a shoulder problem and it has changed my life. One of the best things I have ever done. I exercise at home using programmes from an online provider. There are many out there and I often say use the one that annoys you least!

[@lorrainejambor3258]

Can you say which provider please?

[@ramblinglea]

@@lorrainejambor3258Hasfit

[@mazsroy9]

I do the same thing. ❤

[@fudge6509]

Would also like to know which 🙏

[@ramblinglea]

Hasfit

[@chrisd1]

I am 55, started lifting weights (powerlifting) when I was 47 to 48, when I was suicidal,(life throws shit at me, but I am staying strong etc) it definitely helped my mood and my health, Richard Schuller's book Powerlifting Over 50 and Johnathan M. Sullivan's The Barbell Prescription, were both well worth reading. I am now stronger than when I was in my 20s,.and have, surprisingly found myself being someone's eye-candy while in town. I have a trashed knee from an accident in my 30s, doing squats etc has definitely helped me retain some movement. I tend to do my lifts 3 days a week (squat, bench, deadlift) and boxing based cardio a couple of days a week, I normally do 16:8 intermittent fasting and lift weights while fasting....definitely worth doing!

[@troecurov3]

Hi Chris, I am 58, and sick and tired. Could you recommend book to read( you mentioned 2 already) but I am not sure if I could lift 20 kg....

[@KathyM-e1x]

I’m 72 and I’m on a drug that blocks oestrogen for the last 3 years. I was told in May I now have osteoporosis in my lumbar spine. I have chosen not to ho on the drug for it’s I want to see if I can get stronger. I have been doing resistance training since then and for the first time in my life I have bicep muscles. I’m going to a class once a week with a physio called Build your bones. Then I do those exercises at my gym a couple of times a week. I enjoy it because it makes me feel I’m back in control of my body. The young instructors at gym are always willing to show me how to use equipment.

[@ajwoolfie]

Thank you for asking about menopausal women. Much of the advice given is for men, so this is much appreciated. I would love an interview with Dr Stacy Sims. So thankful for all Zoe does!😊

[@reginapolo3357]

Right.. this is indeed appreciated.

[@mastersinmenopause]

Yes, it is so important that we are seen!

[@elizh386]

I started weight training about 18 months ago then this spring got my biennial DEXA scan to discover that for the first time in 10 years my scores had improved 6%.

[@claudio00444]

I'm 80 man overage 500 km biking and ca 15 hours body building ( 30 push ups 1 minutes Pause 30 again 2 minutes pause 40 ) each month. I love this so much .

[@billking8843]

Im 62. Returned to lifting 3 years ago after a 25 year break. Deadlfting, squatting and pull downs all heavier than in my 20s and 30s. 60s is the new 40s.

[@tremonro6358]

I'm 68 and have lifted weights since I was 19years old, but the last couple of years have had to stop conventional bench press and use a multi grip bar and much lighter weights, because my shoulders are little bit painful at times. My mind wants to lift heavy but my body won't let me, but I will keep weight training because I feel so good after it.

[@johnmyers8415]

69 and the same with me. i bought a latte machine and it works great for me .

[@Lola-Yo]

Great content, a little cardio before weights will warm up the core body. 63 yo small light woman, I attend the gym x3 times per week, spin classes, spin hiit, weight training, free weights, machines, mountain bike at home and on holiday. I see So many very heavy, limping people in the supermarket, don’t want to end up like that.

[@reginapolo3357]

I am 63 and have incredible results with only 2 days at the gym, 1 hour session, with dumbells, squads and some light arms exercises.

[@RobertBucchianeri--Author]

I'm 73 and do a lot of power yoga which includes resistance exercises such as push ups, arm balances, chatarangas, etc...I also add additional pushups and sometimes lift free weights. The yoga has really improved my muscle tone, strength, biceps, etc. So I do think the more strenuous forms of yoga can give you a good degree of resistance training.

[@mrfuzztone]

Pushups are underrated. Easy to do at home. They make the arms, chest and middle feel better and stronger. Maybe one day I will get more adventurous and try power yoga style exercises. I am about the same age.

[@salmavhbmakkan9915]

I feel people who downplay yoga/pilates have never been to a class. The number of meatheads who attend our yoga classes and struggled I’ve lost count of. Most can’t reach beyond their shins and unable to hold balance and poses, and many have said it’s the hardest thing they’ve done. Ironic the guest mentions the importance of squats and lunges thereafter; we do those in yoga regularly. By all means do strength training but incorporate holistic and cardio classes too for ultimate fitness 👍🏻

[@alinaa641]

​@@salmavhbmakkan9915agree! Years ago I used to say that yoga was a crazy thing to do, couldn't really understand it. I started doing it following some muscle injuries and ever since I have incorporated it into my daily stretching / strengthening routine. I don't practice it properly following well-known sequences, but by following the basics, the body almost "dictates" the next move. It also allows me to have that mind-body connection, to identify imbalances and issues. In the evening, after a day's work, it's such a treat. And apart from many other benefits, I've noticed my wrists becoming a lot stronger, my shoulders and core, too. I don't do much, but consistency is key, and I have noticed clear strength improvement and also muscle growth, my upper back and shoulders are bigger and definitely stronger.

[@amandaattfield143]

I am 63 yo woman, recently took up gym and classes for Pilates and body balance following diagnosis of osteopenia and arthritis onset (hip/femur/lower spine). Used to do weight training/body sculpting in gym in my 30s and 40s. Stopped due to work/time pressures. Routine is essential, building it in and doing it 2-3 times a week. Good to hear it needn't take much time although now I have lots more time. Happy to get back to it again, and enjoy the classes. I'd echo getting personal trainer advice at the start, as it's essential to know what you are doing re a routine that will work for you. Great video, really useful, non-scary, affirming...and sensible! Thanks Zoe and team.

[@DVB1848]

I turned 75 last month, and decided just walking is not enough, need to put in more effort to get fit. I joined a gym that specialises in resistance training for 50+. It has been three weeks, but I feel different as I have no pain in my knee.

[@sandralewis6918]

this podcase is the most brilliant podcast i have ever watched with regard to exercise . both the moderater and the person interviewed were so basic and so easy to understand. the information is absolutely imperative for a healthy life but the presentation was fabulous, interesting and most important so easy to absorb. thank you for this podcast.

[@fredjones4163]

This is excellent. I am 64, I’ve spent 6 weeks bed bound and not eating was then in hospital for a week. Now on an enteral diet so limited calories. I got home from hospital and couldn’t even lift my feet to get in the house. I was so weak and still am. My sister bought me a resistance band and I found some stuff to do online with it. There have been minor improvements in just 2 weeks. I think now after watching this I have a much clearer idea about what to do with the band and some weights I already have. Thankyou so much.

[@deborahhoward8043]

As a woman in mid-life I’ve been doing heavy compound lifts for several years now. I found this very empowering, makes me feel strong and confident. I’ve always been around 8 stone 4 to 8 stone 10 and definitely have a better body composition. My muscles are bigger than ever before. In the last 2 years I’ve also probably doubled my protein intake, so now around 110-120 grams which has also helped as a Vegetarian (not Vegan) of nearly 40 years. I also on whole real food and keeping my carbs to less then 80-100 grams a day and sometimes more like 50 grams. I train at home, use body weight, X3, TRX and free weights. I also have a treadmill desk, another treadmill for incline walk with weighted backpack and a rebounder, plus lots of movement from home and garden chores including keeping hens and ducks. I also use an infrared sauna and red light therapy.

[@Simonet1309]

I am 63 and Ive been lifting weights for around 40 years. I have significantly more muscle mass now than I had in my 20s. My advice: never stop!

[@glenysrentoul204]

Love this podcast Zoe. All it takes to change a lifestyle is a simple mindset shift. Going to the gym, seeking a personal trainer or exercising with others or with a video is a way in. It can take one on a fascinating journey learning so much about the body and nutrition whilst getting stronger, fitter and healthier along the way. Anyway, that's my experience starting with a gym and a prescribed exercise routine then seeking the aid of the inhouse personal trainer extraordinaire who really made a world of difference to how and why to do certain exercises and applying a progression to the level of difficulty over time. Then I joined the seniors balance exercise group and, after a while, the HIIT exercise group and then the boxing class all the while still continuing with my personalized gym routine and maintaining the 3 weekly group sessions. I was becoming a gym junkie and loving it! About 8 months in I plucked up the courage to ask the trainer if he would train me for running. And so in May 2019 at age 66 it started, having not run at all for about 30 odd years, and in 4 months the training regime was so successful I completed my first 10 km community event running non-stop. What a buzz! The COVID years dealt the gym activities a fatal blow so I kitted out a spare room with simple exercise equipment and also continued weekly outdoor strength and conditioning sessions with the personal trainer and continued to clock up more and more outdoor kilometers across the weeks and months that followed. Four years on at 70 I am still at it and still loving it! The body it built to move, use it and enjoy it in any way that is accessible. Your journey will be different to mine, buy hey, who knows what you will achieve.

[@AlisonScammell]

This is great - thank you. I'm nearly 66 and for a year I had a personal trainer and managed to reverse my pre-diabetic blood sugar levels back to normal levels. We completely focused on resistance training. Then my PT left to work abroad and instead I used EGYM at my health club - machines configured specifically to each person to give a complete body workout, are extremely safe and take away the headache of trying to decide what routine to do. EGYM is based on a gamification model - you are working through levels (if you don't go you drop a level!) plus rewards of badges and motivating messages which are a huge incentive to carry on. I have seen enormous improvement in my strength (the dashboard says I have the strength of a 37 year old - comparing my results with the system's massive data set). I was doing EGYM twice a week but after this podcast will add at least one more visit. I also play tennis two or three times a week to give me good cardio (and lots of fun).

[@ian4iPad2]

I got a wake up call in my workshop, failing pathetically to unscrew a jar of nails which I might have last tightened 25 years previously. I had lost grip strength, possibly an indication of loss of muscular strength overall. The trouble I had with gyms - I had been a serial gym user in my early years - was a) making the effort to go there, b) spending too long there conscious of getting my money’s worth, c) waiting in line for a particular machine to be available, d) some, not all, inconsiderate behaviour of others. Lately, I acquired a set of resistance bands. They’re relatively inexpensive, easy to store though readily available to use, you can take them with you if away from home, allow versatile resistance loading and they work! There are good demos of resistance band workouts here on YT. Also mix it up a little; don’t get bored.

[@vinniebracken]

That’s useful to know, thank you. I was going to look online for resistance bands but wondered how to use them. Can’t afford the gym!

[@EastWind785]

I’m professional gardener feeling tired at 50, but new-found climbing (indoor bouldering) gives me so much joy - I wonder if it is resistance training of a sort? I’d get bored doing exercises at home.

[@renataborecka2548]

Yes, definitely! It is a great resistance training.

[@denisebutler4289]

At 82 I'm glad i still continue to do Pilates and Aquarobics with resistance weights.

[@lindathompson3109]

I read that if you workout 6 weeks faithfully it will become a habit and it worked for me. I feel odd if for some reason I fail to exercise

[@michaelstreeter3125]

Funny. Gerentologists say that rapid decline in old age "starts with a fall" and their advice is to sit on the floor when you put your shoes on, so you have the muscles, energy and technique to get up when you need it. Well, I (50yo M) tried for about 4 days I'm never going to do all that, so when I go out for my daily 4km jog with the dog I do 10 sit ups, push ups, pilates table tops - and _then_ I get up. As a result of this video I'm trying to get into the habit of 10 chin ups at the parkour park too. 💓

[@ErikaLucas-wv1ub]

So good to hear the professor on this. I am in my 70s and have started going to the Gym three times a week. The Gym trainer has designed me a workout programme of doing weights two days a week and cardio one day a week and after just three weeks already I am feeling so much better. Just wanted to say also it was lovely to watch Professor Brad's dog in the background.

[@rachelscottart6908]

I've been kettlebell-ing at home - KZbin videos - for the past 5 years. 10-20 mins x 5/6 days a week. I love how effiecient kettlebell workouts are! I'm 55.

[@DebsElsden]

I've just joined a fabulous gym in Midhurst, UK (Afterburn Gym) which is really helping me to get the most out of my resistance training. Menopause has resulted in a number of health issues and it would be too easy to surrender but after following Zoe for a while, and listening to Steven Bartlett podcasts (The No 1 Menopause Doctor: They're lying to you about menopause), I've decided to take action. Thank you for providing us with another informative podcast. Keep up the good work educating the nation.

[@NickyTidmus-gt4cp]

At 50 I’m stronger now than I’ve ever been and it feels amazing, but it’s not from doing weights! Weight workouts suck they are so boring and that’s why most people never stick at them. If you’ve listened to this, know you need to do more resistance training but know you will never stick at a workout, go find your local climbing gym and climb a couple of times a week. You’ll get stronger, make some friends, use your brain and probably improve other aspects of physical health such as balance and flexibility.

[@colinmacdonald5732]

One of the best workouts I ever had was "exploring" a glacial erratic boulder on my walk in to a mountain in the Scottish Highlands. I was only on it for about 15 minutes but my whole upper body was aching afterwards and at the time I had no awareness that I was "exercising". I'm sure I would have found it extremely difficult to get the same effect lifting weights.

[@gladysma308]

9:20 research on 75 given resistance training 30:50 for 15 min types of exercises 38:50 menopause

[@trishwilder7158]

Thanks to you Jonathon , great job representing us , the everyday people., getting some ‘plain speak’ translations to aid our understanding of unfamiliar terminology.

[@beachboxrealty]

The good Dr. has never been in an astanga yoga class. I am doing 40 min most days and it is the total exersize.

[@ash9x9]

Bikram Yoga class is even tougher..Inside out!

[@desmondbrown7222]

For what it's worth as an individual report, I went back to rowing at 57 after a 30 year break. With 3 distance workouts a week on average, I can compete as a Master and at 72 my adjusted times make me competitive. My wife joined me at about 60 and we recently completed a 16k race as a mixed double. We managed 35th out of 48 boats of all age categories. We are in the over 70s category and were by far the oldest crew. I am going to restart adding in resistance training using my body weight rather than weights. Worth noting that rowing is non impact and my joints are better than they were 12 years ago

[@desmondbrown7222]

I should add that as we were the only mixed double in the race our time was not adjusted for age. Other crews did have adjusted times....maybe we were better than 35th?

[@malikshabazz7596]

I am in my late 50'S and exercised since l was at school and never stopped for any long period. Your guest made perfect sense and l totally agree with him. Just like humans use there brains all there life,they should use there body all there lives, exercise an hour 3 times a week is small fries in comparison with some of the nonsense we do as adults. Back in the day Children ate anything and stayed slim and some showed muscles, because they used there body they would run up and down at every opportunity.

[@elisacohenusa]

I splurged on 2x a week personal training for 2 years. It was the best thing I have ever spent $$$ on. Now I work out on my own 3x a week following either Chancy Fit for resistance bands or Lifting with Cee for great dumbbell workouts.

[@TorBoy9]

That was a really credible discussion on the benefits of strength training, and how little is needed for your health. The battle between cardio and strength training is often won by cardio, but the results, especially for menopausal women, are quite poor. I still cannot convince my aunt to give up some of her yoga and add in resistance training, yet she continues to have osteoporosis issues.

[@patrickkelley7049]

One thing that might be overlooked is enough D3+K2, Test don’t guess Best wishes

[@TSLApilot]

21:57 Here’s my plug for the Tonal home gym. I have virtual personal trainer in my basement. Starting at 50, my strength has increased more than 4x in the past 2.5 years.

[@tabbydeg]

I just turned 60 and going thru post menopause. I walk around the block every day for an hour. Tried enrolling in a gym 3x and always had to get out of membership. I went back to indoor wall climbing (auto belay so i could exercise on my own ) which i did in my 30s. Started with basic walls just climbing up repetitively in the first month Now on my second month and have progressed climbing up and going down on the first 2 walls, which most younger people have a hard time doing unless they train themselves. I feel stronger leaner carrying my body weight and no longer having back pains. Im hoping to progress to the more difficult walls. Not into competition and just enjoying climbing and not feel bored.

[@sstnoble]

Could you have a session discussing the efficacy of yoga and pilates to meet health goals, especially for your female audience?

[@alisonledgerwood8392]

Yes I would like this too. I'm 67 and have been doing Pilates for about 25 years. I have spinal stenosis and arthritis causing problems in various parts of the body but doing Pilates regularly has meant that I have been able to avoid surgery. A neurosurgeon told me a couple of years ago that had I not been doing Pilates all this time, I would now be struggling to walk unaided. My Pilates lessons have always included a lot of resistance training, both with bands and small weights.

[@susanringler6069]

I am 67 and have lost a lot of muscle mass. I need to start resistance excercises and need to eat more meat I guess. I do eat little meat. Will eating beans help give me the protein I need? I'm glad I found this program, it's very informational. Thank you

[@ellymental4611]

Love the pup having a roll and ear scratch ( starting at 15.11.) I had to rewind to catch all I'd missed while being distracted by all that cuteness.😊

[@Lilvenus52]

Thank you for this comment! I thought was only me. So cute!

[@richardmuskett931]

It's great to see the growing body of evidence , that pipe and slippers from age fifty onwards are by no means inevitable . And even if you've slipped into pipe and slippers mode , you don't have to stay there . Thanks for this .

[@billking8843]

My dad was still climbing ladders at 90. His twin brother was an old man at 60. Movement was the crucial difference.

[@anoshya]

My wife and I are 72 and are gym members in a London gym and there are 500 gym members ..we are the oldest people in the gym and most people are under 40. So sad as in the US I saw many people over 70 and 80 in the gyms..sleep better and helps later life depression…also it help with osteoarthritis Ironically movement helps with pain too

[@alisoncross2399]

I was a lazy arse. Still am really, but I found Tom Morrison who has got TONS of excellent free exercises on youtube, but his SMM package is a great all round strength and flexibility. I can do 100 lunges now. About to take out gym membership for the first time in about 20 years thanks to him and his team. Am 60! Getting those muscles going post menopause :D

[@vallamb9499]

This was an interesting talk and I really enjoyed it but my favourite part was the dog! I love when you see people’s pets in the background 😊

[@antistaticandi]

I came here to say this!

[@MrAnamchara]

I got my now 79 year old father into lifting weights two years ago . He’s gained 7 kgs in body weight which is most certainly muscle. His waist size hasn’t increased . He now does jobs that used to require my help on his own like loading up the garden waste for the dump into his car. He’s also got a 140 kg/ 309lb conventional deadlift at the body weight of 75 kgs .He also does Pilates twice a week and walks 5 miles a day

[@brokenrulerlabs]

I appreciate and enjoy reading the comments. It just confirms again the idea of the fountain of youth springs from within us. Humans in nature were never designed to become sedentary. Our nature is what we are finding and it feels good and balancing to be a fitter human. Aging is not a default set of conditions of modern life. Just a 100 years ago, we maintained the type of fitness to walk 5 - 20 miles a day. The car changed all that.

[@mrfuzztone]

Pushups are a simple underrated exercise. Pairs of 15 and 20 pound dumbbells seem to be useful and doable for starting out at home. And squats and bending to touch the toes. A doorway bar to hang for the shoulders and forearm grip. Walking

[@Mike-gz4xz]

Iv always enjoyed weights ,i'm 70 years old ,also do a few 45 mins runs few times a week , plus other stuff , iv been vegan many years as well. Go for it, and keep it going .Great video ,super informative .

[@evasell7732]

Great session - A reminder that exercise as we age will help to maintain good health and more independence. Tips noted! - I do stretch and resistance, with a 10mins of cardio and I enjoy walking - It is a session I do regularly in the week and it has become habit now. Thank you Zoe/Prof Shoenfeld in providing more ideas to include in my sessions. Inspiring!

[@Hereward-rl7qh]

I use Bodylastics bands which are easier on the joints but still give the benefits of resistance training.

[@jillmcaleese6514]

I love the doggy in the background doing yoga!

[@rowdyposs]

Yes. I thought it was a child in the introduction segment. 😅

[@andrewhancock2451]

In my view, for people who are not driven to resistance exercise, the biggest threat is adherence to a schedule. Oftentimes, the threat is lack of motivation rather than time. Therefore, I would emphasize flexibility and lowering one's target intensity so that one can just get in and go through the motions without being dissuaded by the difficulty. I find that if someone gets in and gets started, then there is often a good chance that enthusiasm takes on a life of its own. Not always, but sometimes, and more likely if you are able to get into the gym regularly. In my opinion, it is far better to go regularly than to have have an consistently peak workout. The enthusiasm taking on a life of its own is such a reliable pattern that the real challenge might to scale back when one ratchets up the target level too frequently. At some point, the performance level is so high that you really need to take a break or back off.

[@Andrey.Balandin]

To clarify: Strength/resistance/anaerobic exercises are high load and low repetition exercises that engage fast twitch muscle fibers which don't use oxygen to break down glucose and for a short time (30-90 seconds, up to 15 reps to failure) they can output a lot of power, and they give strength and bulk to the body. Cardio aka aerobic exercises are low load high repetition exercises (over 40 seconds, over 15 reps) that engage slow twitch muscle fibers that use oxygen to burn glucose and don't have much strength but they can go for much longer. These exercises improve resilience and train the cardiovascular system

[@etiennelouw9244]

I retired at 63, my work was hard and kept me fit. I am69 now. About 3 weeks ago my back neighbor had an accident so I grabbed my ladder went over the 6ft wall and helped. Then I had a problem, no ladder on the other side of the wall, this was an aha moment, I had lost a lot of my strength. I started the 100 push ups challenge with 5 times 10 push ups, took it up to 5sets of 20. I ordered weights and started that too. Now I am going to get resistance straps too and more weights next month. In 3 weeks I have become stronger and will be pushing through as well. Now I am doing 6 different exercises 4 times a day, 06:00, 08:00,11:00 and 13:00. I am going to reduce the time between the first and last 2 until it's down to 2 times a day with 2 sets until I get down to once a day with 4 sets.

[@mohansequeira3236]

i have got inspired..left push ups five years ago after suffering heart attack and placement of one stent in heart..but now begun standing incined push ups slowly...then i will do knee pushups and then hand push ups as I am 58 year old but by the grace of God quite fit

[@lynncook3898]

Thank you! I'm a 70 year old female and I got stretching watching you this morning! Thank you!

[@sherrygaley4675]

Question: you talk about pulling movements, pressing movements and hip hinge movements in a short workout. What do you think about rowing machines? Don’t they give you most of these?

[@George-ps5]

Rowing machines are an excellent way to work out so much of your body. It’s better than a bike or treadmill

[@vanessamanalo5147]

I love Professor Schoenfeld's dog, rolling around in the background ❤🧡💛💚💙

[@sueorosz3994]

The adorable dog 🐶 rollover around 11:00 :) ❤ Great informative video as always! Thank you Zoe and professor Brad!

[@victoriasmith1897]

A great and encouraging podcast. You do a great job Jonathan particularly with your questions from “the person in the street angle “. An excellent format.

[@extraincomesuz]

I'm 60 but I started doing HIIT and resistance bands plus body weight exercises this year. I'm so much stronger and my muscles are more toned plus fat loss shows the muscle. So I don't feel, after menopause, it's more difficult to build muscle for me but I did consciously increase protein and I do make sure I get good sleep at night -- 8 hours minimum. I don't do much running or jumping unless it's on a tramp because my knees and ankles get sore. But I was a long distance runner into my 40s and I think I wore out cartilage. Not sure. I think for me, low impact cardio with body weight moves almost every day and 3 days of resistance band training works.

[@George-ps5]

A little often is enough to change your life. Consistency is key 🎉

[@ElaineLamb-c7m]

Really enjoyed this podcast. As a 67 year old who has always exercised, it was Awesome info!!!

[@gordonv.cormack3216]

You can do resistance exercise at home with a pull-up bar, a pair of dip bars, and a plyo box. You can probably use a sturdy chair instead of the plyo box (for step-ups, not jumps), and a pair of sturdy chairs instead of dip bars for dips, and a table for pull-up rows, but the proper equipment isn't expensive. I enjoy cardio and hate resistance training, but having the equipment at home allows me to "just do it" on Monday, Wednesday, and Friday. I would never find the motivation to go to a gym.

[@agnestaylor-ww1uw]

Wow, I’m learning a lot as I listen to this. Thank you

[@kencarey3477]

Squats, deadlift, press. Lat pull downs,bench

[@Creative_soil]

I stopped eating sugar in all forms. I stopped eating all plants. I was getting ripped just eating meat. Now I have been sprinting and weight training. I'm 55 and I'm thriving, not just surviving.

[@hazeldellis]

Yep i thought cycling, swimming, dancing and walking was enough, but when i hit menopause, and my micobiom was messed up i lost not only weight but muscle: because i needed HRT to replace estrogen and testosterone, i needed to sort my microbiom to digest protien better (i can be ear peanuts again!) And start doing weights. Slowly I'm building muscle again, but it's an upward battle!

[@dancegeneration7595]

Awesome podcast... so much emerging science about how our bodies haven't really changed in thousands of years - and we are basically unfit (intentional pun) for living in today's modern world.

[@maureencavanagh]

Exceptionally helpful information. I practice tai chi chen and wonder if this can be considered as resistance training.

[@britpopification]

No it needs to have some weights/resistance involved

[@mrsbootsworkouts]

Strength/resistance training are my favorite! I m 48, and as I'm getting older, I had to redefine my High Intensity Training. Thank you!

[@katehampshire8410]

Great information. I’ve just started training with weights and so this podcast was really useful.

[@lynnnewton5520]

An indoor rower uses the most muscles and is less stress on the joints for folks of any age.

[@avg4015]

Thank you, THANK YOU, for mentioning the m-word, menopause. I'm 53, listen to podcasts like these to stay healthy having lost a lot of weight in 2018/2019. But I am getting really REALLY tired of men giving good advice based on research done on other men and women below 50. Menopause hits most of us women so hard and unexpectedly. Both excersizing and eating the way the 'good advice men' tell us to, isn't always the best advice when for us going through menopause. Please, people of ZOE, an episode just for women battling with menopause, would be very VERY much appreciated.

[@LeftLib]

I find doing pressups is a good strengthening exercise that makes me breathe so must also be good as a cardio exercise as well. When I started about 2.5 years ago I could barely do 1, now I can do 25. Not a huge number but I am 59 years old.

[@edenwalsh1014]

I am 65 yo, living well with osteoporosis. I used to comply with prescribed gym exercises which I was given when I turned 50 yo. Though I found them all useful, I am now preferring to use resistance exercise in our lapping pool. Thank you for all these reassuring words 😘

[@vickieelijah3616]

Greatly appreciated this informative and concise discussion of this issue. Thank you!

[@marvinisrael1671]

I'm 86; my body is ridden with osteoarthritis, my right shoulder has a torn rotator cuff and one string of my bicep was torn off, I have spinal stenosis and both knees have been replaced. Once a week I work out at home via Facetime with a good friend who lives 100 miles away. To strengthen my back I do two sets of pullups aided by a 100lb resistance band that I step into (I'm 45lb-3.2stone overweight) and two sets of seated rows with 83lb (37.6kg) resistance tubes which are anchored in a closed door. To strengthen my chest I wear a 20lb (9kg) vest and do four sets of pushups on pushup handles. For variety I go to the gym once a week. There, for my back I do two sets of aided pullups and two sets of seated cable rows pulling 60lbs (27.2kg) with each hand. For my chest I do one set of inclined chest presses with 50lb (22.7kg) dumbbells in each hand, another two sets with 45lb dumbbells, and a final set on an EGYM seated chest press. All my exercises run from 10-15 repetitions. My knee surgeon told me that if I want the replacements to last, I should not do dead lifts, weighted squats or leg presses so I just do body weight squats and a variety of exercises for my butt (gluteal) muscles. I have never been athletic and I spend way too much time sitting in front of a computer or a TV, but people guess my age to be low 70's. Nevertheless, the first word out of my mouth when I get out of bed in the morning is OY! What keeps the strength training from being boring is working up the courage each time to face the burning and strain of doing a resistance exercise to the point of grunting with the effort and tolerating the burning sensation in a muscle being worked to fatigue. I only work out twice a week and I need to recover 3-4 minutes between each set. I do no more than 15 sets and I'm finished in about 1 1/4 hours. Of course I'm also doing a few other exercises like hammer curls, lateral raises, back leg raises, standing hip thrusts, etc. I learned all these things from watching KZbin and reading books and magazines.

[@brekkoh]

Given what we heard from Dr Gardner about protein intake amongst adults, I would be interested to know what % of the population is protein deficient to a degree that it inhibits muscle growth, it sounded like almost no one, or if anyone, a very small outlying percentage.

[@rebeccavalentine-hagart3545]

There was another Zoe video that discussed protein intake that suggested that most of us are getting perfectly adequate levels of protein and that protein supplements were really not necessary. Protein is not something the body can store. I seem to remember that a time frame of consuming protein for resistance exercise was also discussed. I hope this helps.

[@paraalso]

Most published research done on muscle hypertrophy strongly disagrees with Dr Gardner's claim that 0.8g/kg is more than enough, and maybe you just add 10% (to 0.88g/kg) if you want to grow muscle. The consensus seems to be that there is a significant difference between eating 0.8g/kg compared top 1.6g/kg protein per body weight especially for people actively seeking to build muscle, but there are significant diminishing returns from adding more than 1.6g/kg protein per body weight. Here's a few articles, but there are dozens of others that also disagree with Dr Gardner: pubmed.ncbi.nlm.nih.gov/26797090/ www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/

[@skippy6462]

On a podcast I leant that too much protein increases or stimulates IGF1 growth hormone which increases cancer risk. On another excess protein turns to fat. Over 65 and if doing weight bearing exercises then 1g to 1.2g of protein per lean body weight is enough. I'm female 58 and trying to keep strong.

[@rebeccavalentine-hagart3545]

@@skippy6462 I wouldn't know how to calculate 'lean body weight'! 😂

[@kambizkafi9260]

Passed 71 and working with 65 work mates at a college and Iam the most built person.

[@mikegburnside]

Resistance Training can be a 'best bang for your buck', although that claim requires a 'buyer beware' as to seeking out best practices/best resources.

[@jameswhite937]

Thank you.

[@rebeccanylund4285]

Very interesting topic. Makes my motivation to lift weights stronger. Lovely dog in the background who wants some attention too 😀

[@PrimaLongevity]

I just turned 55. I don't think I had ever been in a better shape. But certainly, if I was 20 today, knowing how to train efficiently, I could raise my ambitions.

[@RichardMole-i5f]

Love the little dog doing some stretching in the back round 🙂

[@joannaholding1623]

Very interesting- I will try harder to do some resistance training. I have no trouble doing cardio as I love running and walking but I find struggle to persevere with the resistance band. My grip is poor due to a trapeziectomy on both hands so I don’t do weights.

[@mastersinmenopause]

Thank you for the podcast! What about rowing machines? Do they combine cardio and weights? They definitely require a lot of pulling!

[@cherlgolja5402]

Love your pup in the background 🐶