Weekly Muscle Gain Exercise Routine for Ages 50+

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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, takes you through a weekly exercise routine designed to help people over 50 to gain muscle mass!
The following is a link to bands similar to the ones Will uses in the video: www.amazon.co.uk/Exercise-Res...
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.uk/knee-pain-gui...
To get in touch about sponsorships or promos, send a message to: [e-mail]
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...

[@anthonyhulse1248]

I’m 64, with total knee replacement and post cancer/chemo: deadlifts, squats, overhead press and bench press are making me stronger. My bench is back to 225lb. I do 5 reps per set only, and go to failure.

[@judithmartinez-cx4by]

Goblet squat, Romanian dead lift, dumbbell row, shoulder press, lateral raise, bicep curl, chest press, calf raise.

[@joeb2588]

Thanks!

[@makisp.1428]

Thank you, as well.

[@hilarybaker511]

Thank you !

[@imranahmed-yp9in]

I am Neuro Metabolic Psychiatrist from Pakistan 🇵🇰, 57 years of age , Excellent work with stylish precision and softness ❤

[@HelenBratter]

Your channel is very helpful and I’m really thankful I came across your KZbin channel. (FYI, I have a notepad that I wrote/list the exercise/stretches/sets/summary etc while watching. This post I titled it - Muscle gain for 50 YO- 3 sets 1. Box squat/Goblet squat sitting on the bench(technics etc) 8x or more with weights 2. Romanian deadlift - 8x or more 3. Dumbbell row (lean to a chair or maybe use the bench/weight amount) -8x or more 4.Dumbbell shoulder press - sit on the bench -8x or more 5. Seated Lateral raised -above shoulder height -8x or more 6. Bicep curl - (side/twist)-8x or more 7. Dumbbell chest press -lying down on the bench/maybe on the floor -8x or more 8. Calf raise -use the step/one at a time or both calf -8x or more

[@HT-Physio]

Great summary!

[@IsrarKhan-go4cl]

Good summary

[@momentumstocks3493]

How often? Why calf raises?

[@momentumstocks3493]

right 3x week. Thx

[@pijime6596]

Thank you so much! 🌺

[@hiamgozaine8834]

I am a fitness trainer . I love your videos. It’s very informative and helpful for beginners and seniors. I would like you to emphasise on engaging the core and teach them how to keep their back in a neutral position as much as they could.. and with Sumo squats explain a little more about the position of the feet/ knees. Thank you for all that you do . 🙏🏻🥰

[@chrisb7087]

I kill time in between each set by standing on each leg for 30sec. 70yo female here just trying to get stronger. Thank you Will!

[@my2cents2u]

Same! Lost balance and strength due to knee injury. I also do it while standing in line. Use it or lose it! =[]==[]= PS - Just turned 75 : )

[@brucemcclelland904]

This is exactly what I needed: a specific and well defined routine for building muscle. I’m an athletic 75-year-old, but I have low testosterone due to prior hormone therapy. This program feels exactly right in terms of duration and coverage and it’s not too complicated.

[@robinsmith4958]

75! That’s awesome!!! Keep it up 💪🏽

[@HT-Physio]

It's great to hear that my video can provide exactly what you're after! I hope it proves beneficial for you 😃

[@wolfthequarrelsome504]

Waiting your next report at 85.

[@markcavandish1295]

Dude would love to hear more…

[@BarefootCowboy]

Im the same 68 and on hormone blockers because of prostate cancer.

[@stefanmaslaczyk1259]

I did some weight training in the 1960s and this is virtually the identical recommended programme. Still works after all that time.

[@keiralim9204]

I'm a Rheumatologist from the US. I'm so glad that I came across your videos. They proved to be helpful. Appreciate your clear instructions. Since they are simple and informative, I've been recommending to my friends and patients. Thank you, Will, for those thoughtful tutorials.

[@HT-Physio]

Thank you so much for sharing my work, I really appreciate it. It's great to hear you've found my videos so helpful, especially coming from another healthcare professional!

[@HelenBratter]

Just thinking out loud- your channel is my online personal trainer complete with knowledge and tips. Thank you, Will. xxx

[@HT-Physio]

So pleased I'm able to help!

[@AL71B]

This is spot on, and is roughly what I’ve been doing over the past year. Tailoring my workout based on KZbin tips etc. So I’m pleased my workout is very similar to your suggestions. All I would say to those over 50 is, don’t go too heavy too soon, watch those tendons!! I pulled my bicep tendon, and have been struggling with it for almost a year. Which is another reason why I subbed to this channel! 🤣😁

[@jandkhilbert]

Thanks for sharing. Hope you get better each day

[@HT-Physio]

It's always good to have a second opinion to validate your efforts! I'm sorry to hear about your tendon injury - I hope my videos have proved helpful, thank you for subscribing!

[@huntsail3727]

Great video. I just asked our local library to buy your book and they agreed. I am looking forward to reading it as soon as it comes in. Thanks for all you are doing.

[@HT-Physio]

That's brilliant, your library sounds great! Thank you for supporting my book, I hope you find it valuable😃

[@karenbrooks3645]

Great idea, I’ll try mine too!

[@cybercamp2900]

Thank you for this edition All of your input is welcomed🙏🏻

[@HT-Physio]

So pleased to hear my videos are appreciated!

[@timessquareblue5476]

Another great video. Thanks!

[@FernandaFerreira-eo6sp]

Wonderful!!!! Thanks a lot! Your content is precious!

[@HT-Physio]

Very happy to help!

[@luzannynunez4141]

Thank you for giving us ideas for ppl over 50. I am 52 and use to exercise a lot but had a car accident in 2014 and two back surgeries in 2017. Now I have arthritis on my knees, hernia on my neck can’t exercise like I use to

[@harjinderbharaj2055]

Some very good workouts for older people, I am 79 thank you for the videos👍

[@HT-Physio]

Very happy to provide!

[@chrissysimpson403]

So I've been doing most of these exercises this week ..a few a couldn't do because I did have the proper equipment but will be getting a bench for the chest press section..WOW its a tough workout but I did it and love it..I do need to go heavier with my weights as I got to 20 reps on most of my exercises..i've also started really looking into getting more protein into my body..thanks Will you are a blessing for us older folk..

[@LEDewey_MD]

Great video! Appreciate the guidance!

[@HT-Physio]

Glad it was helpful!

[@jeeyberg]

I appreciate this specific guide to building muscle mass, Will!

[@joeymartoni]

Thank you, awesome instruction video and content.

[@hal7ter]

Excellent presentation, thank you!!!

[@HT-Physio]

You're welcome!

[@paulthurston5725]

Great video, thanks! For future videos, could you please add time stamps or chapters at the various key points? It will make it so much easier to refer to these later during weekly sessions. Thank you in advance!

[@kendylhoudyshell1399]

Excellent video lesson Will, thanks so much ❤

[@HT-Physio]

Happy to help!

[@carmenmichaelian8307]

I like these exercises. I'm doing them now. TY!

[@vijaimoor]

Excellent !! Very systematic and implementable suggestions. My favourite channel for exercises. Thank you …

[@HT-Physio]

Thank you so much, it's my pleasure to be able to help!

[@MarkoMarcello]

Great presentation, great attitude.

[@YenT-ce3lw]

Thank you for all your beneficial videos. Please provide information on user friendly adjustable dumbbells. Thank you once again

[@ritwikgupta3655]

Will, With 2 thinning lunbar disks i had stopped doing weights. Thanks to your stretching exercises i have regained a great deal of mobility and reduced back pain. I was thinking of resuming weights and this episode was exactly what i needed. I got lucky the day i found you. Thank you for your precise suggestions, lucid presentations and mostly for sharing your deep knowledge and research.

[@HT-Physio]

I'm sorry to hear that your discs have had a limiting effect - I'm really pleased my videos have helped to rebuild your mobility and to reduce your pain, I hope my video can offer further support to rebuild your strength. Wishing you all the best going forward in your journey!

[@howardfowler2255]

This is a nice exercise routine.Personally,I prefer exercise bands or cords for toning and building muscle.Resistance bands are safer for this 71 year old guy and give me a real effective workout.Resistance cords are portable,more storable,and less costly than a set of dumbells and barbells. Thanks Will for another well- done video!

[@HT-Physio]

Great tip to take your resistance cords travelling when you're on the go. I also have the following videos with resistance band exercises if these are of interest to you! kzbin.info/www/bejne/kGqQh3iwrZJro6M kzbin.info/www/bejne/fquye6uCgseGbLs

[@reetwikshah1482]

I did it for the first time today. Feeling better

[@tomd5178]

Good stuff. Been doing most of these for about 2 years and definitely have made me stronger. Will add a couple from here. I'm 78

[@HT-Physio]

Great work! Keep up your excellent efforts :)

[@rayneville5081]

Excellent videos

[@SuePenn]

Excellent! Thank you!

[@HT-Physio]

You're welcome!

[@hazeltaylor7321]

I do the Chest Press on the floor using a thick pillow, the good thing about that is, you have to get down and get up off the floor, something I surprisingly struggled with when I first started exercising.

[@victorbeltran2808]

This workout is simple and very practical ❤❤❤❤❤

[@VinodDasMathew]

Hello Will, Thank you very much for designing such a great full-body work-out session which I followed today on having thoroughly enjoyed it. Greetings from SOUTH INDIA. Thanks again, God bless you!

[@randybutler4772]

Thank you for sharing.

[@HT-Physio]

Happy to help!

[@estherkinzelmann4875]

Thank you. Appreciate it.

[@HT-Physio]

You're welcome!

[@azizarahim1566]

Great exercises...so well explained ❤

[@HT-Physio]

Happy to help!

[@l.t.m.a.6968]

I really like this routine. Thank you so very much for your wonderful ideas.

[@HT-Physio]

So pleased you found it useful!

[@gregjillson9351]

Greetings. Thanks so much for coaching on the routine. Great, simple, major muscle group exercises. One suggestion for calf raises. Mobile, plastic step could easily flip. Also wearing shoes gives more support and prevents sliding/slipping off edge of step. Though some ppl may like either socks or bare feet. Use a regular door step that would not risk moving/shifting. Or a lower platform like a 12"W×2"T wood board. Or something else. Just want to protect ppl from falling/balance accidents. Thanks again for great teaching.

[@chongleesiah537]

This video is so great and it helps many of us. Thank you ❤

[@HT-Physio]

Very happy to help!

[@sultan.savalan]

Thank you very much for this video. Would you make a similar video with resistance bands?

[@L0ND0NMAN]

Very good explanation on how to do the exercises. Thank you!😊

[@HT-Physio]

Very happy to help!

[@jkquinn2010]

Found your videos today and am really liking what I see. Content is clear and presented well. Looking forward to going through the library. I am 58 and in shape but feeling the aging process more and more. Currently dealing with a very sore Achilles tendon so hoping I find content in your channel to deal with that. Otherwise great stuff Will. Ps. Ordered the book and looking forward to reading.

[@HT-Physio]

Hi there - I'm so pleased you've been enjoying my videos and thank you for purchasing my book, I hope you find it packed with valuable content! I have added your suggestion regarding your achilles tendon to my future video list as well - I'm wishing you all the very best!

[@NarayanaSarathy]

Finding your channel very useful and thank you! If you also talk about when to breath in and out, during this exercise routine, that would be useful as well! Also the neck position, as somehow I get pain on my neck joint!

[@ginafaena7725]

Thank you. You are a gift to all. 🙂🙏🏽

[@HT-Physio]

Thank you so much!

[@radhikakodali884]

Best video for me Thank U so much May God bless you

[@HT-Physio]

Great to hear it was what you were looking for!

[@canadiancontent352]

This video is spot on for the 3 times a week with at least one rest day in between. I was overtraining and getting consistently beat while playing competitive sports by what I thought were less conditioned opponents. Ever since I cut back on the training I’ve seen big improvements in my performance and those same players are not getting anywhere near past me now. Btw I think if someone is playing a sport once a week that should be considered a lifting session due to the stress on the body for recovery purposes. I’ve started doing a few upper body exercises post sport to take advantage of being warmed up with no noticeable discomfort the next day.

[@user-pt2pu2rk7y]

Dear Will, I have been watching your KZbin programmes and I just wanted to take a moment to express my heartfelt gratitude for the incredible content you share on KZbin. your ability to explain the complex concepts in a clear and conscious manner is exceptional, making even the most challenging exercises accessible to viewers like myself. I greatly appreciate how you take time to not only demonstrate the exercises but also provide detailed explanations including the names of the muscles being targeted which is very important. I love the program you provided for stretching which you mentioned all the names of different Calf muscles and other muscles it was absolutely amazing!!! 😮 and very educational 😊❤️

[@HT-Physio]

Thank you so much for your kind words, I truly appreciate them! Some people think I speak too much but I think it's incredibly important to explain why I recommend the things I do so that individuals can make informed decisions about their health! So pleased to hear you've found my video educational. I'm wishing you all the very best 😃

[@rowenajamias6667]

I love your video im 66 yrs ld by august, female…thank u for sharing im fr the philippines

[@therehastobesomethingmoore]

I’m 62. I hit the gym 4 days a week and do HIT ( like Mike Mentzer and Dorian Yates )…been packing on some great muscle. About 45 minutes per workout.

[@DaveG_1962]

Great video, really useful. I have tendonitis, so I need to avoid bicep curls. I was wondering if you could suggest any other exercises to work around this, that would still be beneficial to the biceps? Thanks.

[@1titansfan1]

Thanks, Will!

[@HT-Physio]

You're welcome!

[@RodoSpatium]

Thank you very much, I suscribed. God bless you.

[@HT-Physio]

Thank you for subscribing!

[@apoorvadeshpande2181]

Nicely explained. Very good vdo

[@HT-Physio]

Thank you!

[@Pa-we1lw]

I like the way you describe the exercises.

[@HT-Physio]

That's great to hear!

[@lisadaniels7806]

Hi Will! Are you able to do a video about how to properly strengthen the extensor muscles in our back to help with posture and general strength for daily living? Perhaps muscles like multifidi, erectors, lats etc.?? Thank you!

[@Reet64]

Great workout suggestion. I wonder if any of these movements are suitable for a more isometric approach?

[@Krunch2020]

Toe raises and heel raises caused plantar fasciitis and heel pain. As Matt always reminds us, stop if I feel pain. I stopped and recovered after 2 or 3 weeks. I can go hiking or cycling pain free now. My friend ignored his plantar fasciitis and experienced a complete tear. After 3 years on painkillers and limited mobility he had to rehab to get off the OxyContin.

[@sasankannair4381]

Very good narrative

[@HT-Physio]

Glad you liked it!

[@TnOrchidguy]

Thank you, Mr. Will, thank you.

[@HT-Physio]

Happy to help😃

[@sy23453]

Thank you!!

[@HT-Physio]

You're welcome!

[@cherriesnhoney]

thank you, i find these exercises work for me. during the nicer weather i tend to be out. can a theraband be used as substitute for weight or not enough challenge...i dont want to carry weights to park. thank you, i find your videos very informative

[@lucillachan1712]

Thank you for this nice video,this is very helpful .👍👍👍👏🏻👏🏻👏🏻💕💪🏻

[@HT-Physio]

Great to hear it was helpful!

[@pinarofdag]

Please also add when to inhale/exhale for beginners and/or seniors.. Thanks for all your efforrs.. Regarrds,

[@seemachatterjee9541]

Excellent presentation

[@HT-Physio]

Thank you!

[@SteveL2012]

Thank you so much! How can we support your channel, other than subscribing and liking?!

[@julierahn6932]

Is this regimen osteoporosis- friendly? Thanks, Will

[@soulmate702000]

You can do the Dumbbell press on the floor to start with. It's safe too as there is no risk of overstretching the chest muscles. Please correct me if I'm wrong.

[@graemeduncan3282]

🙂 All your videos are great but this one is especially what I needed. Thank you! Question: You have 8 exercises, to do each 3 sets then move on to next, smaller muscle groups at the end. What I had been doing is going straight through 1 - 8 (not much break) and calling that set 1 THEN a pause 1 minute then start 1 - 8 again. Is this a bad idea? I think my main motivation is to take less overall time to do all 8 routines x3 sets. I am feeling like I am overtraining though.

[@giulia713]

Awe Thank you so much!!!

[@HT-Physio]

Happy to help!

[@marthadahlen7237]

Warning: I did that heel lift exercise one day, using a curb, while waiting for a bus. Afterward, I was in pain , as I recall, for a week or more. Somehow, the weight of my body could push my heel down further than the muscle liked. Perhaps the key point (way to prevent) is not to relax into the extension, but keep the muscle active. / Slight digression: I have been doing a similar exercise Will recommended in one of his videos which is: standing on a level surface and lifting heels---again to strengthen calf muscle. This gets boring. What I now do is scrunch my toes, as I go up, rock onto my heels when I go down, then extend the toes... pulling myself forward an inch or so. This exercises the whole leg, the calves---and especially my toes which suffer from serious, chronic poor circulation. Thank YOU, Will!

[@user-ix4wn1th5m]

Did you miss your bus ?

[@marylynch951]

Thank you Will I have stopped exercising at the moment because I am waiting to see a Neurosurgery consultant regarding my lower back pain

[@platzandersonne2198]

Back Pain..Check your Vitamin D Level.Have a Look at Grassroots Health-Nonprofit Informations about Vitamin D3...My Back Pain is gone with a 25 OH D Level of More than 50 ng/ml !

[@felipearbustopotd]

I prefer the everyday approach. 1 set to failure for each muscle group as an absolute minimum. Which means, minimal time spent working out and maximum time spent living. - the something than nothing approach. Our ancestors never rested / had days off or were as sedentary as most of us are today - I see my approach, as a type of movement that they did everyday just to survive. As for protein intake - something that I struggle with, esp the 1.5 per kg of.... ideal body weight, something that I believe was not mentioned? Getting the 1g is easy, but not the 1.5g, some say 1.6 is the ideal and anything above that is... overkill for gaining muscle but would not necessary go to waste, so says Dr Donald Layman and co. This stems from having done OMAD for several years and adjusting to 2 or 3 meals / intake per day is troublesome. But I working on it. If one is not hungry - why eat? Cheers.

[@genestangel9674]

Will, another extremely interesting and useful video. I'm 74 and realize I need to replace some lost muscle mass. I especially liked the details you offered at the start of the video on how to actually "work" the exercises you recommended. But I don't have free weights. Can you recommend alternatives to these exercises using rubber bands such as "Black Mountain Products Resistance Bands"? Gene Stangel PS. I have been following your guidance for exercises to allow you to get up off the floor. I'm pleased, even ecstatic, to report that I can now do so!

[@thomasc4777]

Very nicely done. I'm 72. What are your thoughts about the seated leg press? I don't lock out and it feels goods. But some say it's actually not good for the lower back. I don't understand why because I do it for low back stability and safety. You're the expert. Thank you.

[@wadoodsyedabul8089]

Hello Sir, Show Me Exercises Which Can Reduce Thighs. I Am Above 50 Years. Thank You For Your Lovely Videos. Me From Hyderabad India. ❤🇮🇳🇬🇧

[@imranahmed-yp9in]

Thanks Dear ❤

[@HT-Physio]

Welcome 😊

[@giovanna5643]

Thank you 🙏❤️💪🏻

[@HT-Physio]

You're welcome!

[@donnaconnolly4852]

Thank you for the video. I have two questions. Because of some stomach issues I am unable to get to that level of protein daily. I also prefer not to wait 1 to 2 minutes between sets, but maybe eight seconds. With these two things in mind,will the exercises still be effective?

[@paulamery507]

Generally good. Although I don't like the generalisation of a 50+ routine or abilities. I workout like a beast at 53.

[@keiralim9204]

Do you think you can teach exercises for people with low back pain, trigger finger, plantar fasciitis and epicondylitis? Thank you in advance.

[@josephposada1830]

Good Sir, Protein consumption like the amount suggested is an epic endeavor, given the amounts of protein in most given food varieties. I'm in the US. The same amount is also suggested. I use Isopure Whey Protein isolate and it's 20+ grams of protein, without additives.

[@stephtheband5052]

Love your videos. I was a pretty sedentary person most of my life and now I’m learning how dumb that was. Now that I’ve reached my 50’s and I’m recovering from a broken ankle muscle loss has become a real problem. I appreciate you sharing this routine but I don’t have access to weights or a gym atm. Can this be done with bands as well?

[@hal7ter]

Go for it!!

[@shaukathsyed8704]

Please Show some exercise videos for GBS patients to recover Muscles and nerve ,actually in recovery stage. Both limbs exercise ( hand and legs)

[@philparisi9175]

how do you care for your joints while moving the weight? I'm assuming a long slow warm up and warm down are important...sauna?

[@shaktidevmishra9521]

Just a perfect video for 50+. A must watch video. Do these exercises reduce ab fats?❤❤❤❤

[@celandinevideos609]

A summary list to print out or save would have been really useful! Good video otherwise thanks! 😊

[@mrxman581]

I'm going to start doing this strength training routine. What about warming up and stretching before the routine and after? Do you recommend? Is it necessary or can I skip it? Thanks.

[@John_Wall]

Hi Will, love your videos. I have a question - when you say choose a weight that you can lift between 8 to 15 times per set, do you mean for the first or last set? Typically, I can lift a weight that is really easy, too easy even, for the first set, and easily perform 15 reps. However, my muscles fatigue quickly, and by the 3rd set, I may only be able to do 6 reps. Should I be decreasing the weight for each set, so that I can manage 8 - 15 reps per set, even for my 3rd set?

[@4bawbees]

Love your vidz. On the chest press, what is correct the position for the feet on the floor? Mid 60s joined gym for 1st time ever last year. Lost 3 stone. - Solid results already on legs, glutes, and upper bod but belly/ slight love handles are resisting to a degree and need a firming up.booster Any specific exercise for this? Slim / toned 12st 2 lbs now - 6ft. 0"

[@ahmadtarmizi9924]

I don't have dumbells but kettlebell. Can you demonstrate using kettlebell also. Is it similar?

[@tanwiralam123]

Do we do the entire range of exercise all the 3 days or do we break it up over the 3 days period.

[@richardwallinger1683]

nice routine I am awaiting the arrival of your thriving over 50 book, carrage and import taxes into Portugal almost doubled the cost . A bit of a shock for 79yr pensioner like me .

[@HT-Physio]

Thank you for purchasing my book, I'm sorry the import taxes added such a cost! I hope you find it filled with useful and interesting information so you really get your worth from it!

[@teddyb4957]

Hi Will, what a great video!...I have a few questions that I hope you can help with. 1. My routine is very much what you suggest BUT I only do 2 workouts per week. Added to this I run at least 30k/wk usually over 3 runs of varying distances. I also do intermittent fasting on a 18/6hr eating window. I would find it difficult both time and energy-wise to add a 3rd session so should I replace one of my runs with a workout? 2. I don't have a barbell/bench; I use dumbbells and a Swiss ball. Could I do the Romanian Dead lift with a Dumbbell in each had and slide these either a) down the front of the leg OR b) down the side of the leg? 3. Regarding the Shoulder Press I don't have a bench so do it in a seated position without resting my back, should I use the back of the chair as a support OR just continue as I am doing; I assume currently I am engaging other [core?] muscles for support? 4. Bicep curls. Currently I alternate doing a Hammer curl one session and a Straight curl [without twisting] the other session. I do bot in a standing position AND lift arms in opposition i.e. as one goes up the other goes down. Comments on this i.e. am i doing it wrong/better/worse? Thanks for your thoughts/comments in advance.

[@leslapins7617]

Thanks, very iseful. Any alternative exercice to people 50+ who had had frozen shoulder? It seems that shoulder press is not indicated 🙁

[@sophieamirian6726]

THANK YOU SO MUCH ❤ I WAS GOING TO ASK YOU FOR MUSCLE STRENGTH EXERCISES ❤ GOD BLESS❤

[@HT-Physio]

Great minds think alike!

[@EdLanceinSD]

What about back muscles, I.e. pulling. I know I am weak in that area. I have the rubber bands but not sure if I use them correctly.