Why Strength Is The Secret To Longevity | Dan's Journey Back to Health and Fitness (Pt. 3)

[@gcn]

What has your experience been like with strength and resistance training? 💪🤔

[@Mr.NotImportant-qu5rx]

I love my TRX suspension trainer exercises and stretching. My home gym has a pullups bar and boxing dummy that I enjoy too. But we have a hobby farm, and carrying water out to our 🪿 🐔 🐓 and gardens, weeding, and other exercises are the majority of my exercises.

[@Mr.NotImportant-qu5rx]

By the way Dan, I love this series. I'm looking forward to the subscription service. It will be difficult for GCN to make me an offer I could refuse. Please make this a weekly update series of maybe 1 to 10 minutes long.

[@markholdsworth3486]

By chance, I started regular weight-training when I was 55, because I was finding regular cycling/running increasingly hard on my joints. I'm now 69 and I still enjoy it very much. I alternate with cycling and swimming these days, and because it isn't too exhausting I am able to do either weights, cycling or swimming every day.

[@livingsimplytosimplylive6817]

I jogged in bike and I am just taking up jump roping. I’m a late bloomer. I’m 60 years old and I probably started riding and running within the last two years.

[@stephanematter8148]

Spartan Race Ultra ^^ 50km, 80 obstacles, 3800 elevation ^^ I was in Pippingford in 2023 it was cool ^^ 11h45 race ^^

[@RoyalDudeness]

DAN - the one and only guy at GCN who can do pull ups

[@shaun7163]

Hank enters the chat

[@beigemaster]

If it's a neutral grip is it really a true pull up? That being said- good to see he's going full ROM and no 'kipping'

[@JonCannings]

​@@shaun7163😂

[@aston108]

Great Vid chaps

[@Mr.NotImportant-qu5rx]

​@@shaun7163Conor Dunne easily wins for pullups because no matter how high the pullups bar, Conor's feet are on the ground.

[@richardacerra2975]

I'm 73 years old and participate in 100-mile fondos. In addition to lots of cycling, I train with heavy weights at least 3 times per week. Even though I may not be able to ride 100 miles when I'm 83, I hope to manage 50. To all you young and strong folks, I say: what you do now is like a savings account; work hard now for the benefits later.

[@chuckd7177]

I'm 70. I've read that we should cut down on amount of weight we lift and increase the number of repetitions. I think using a lighter weight would cut down on the risk of injury.

[@AndrewTabbel]

Awesome!

[@dilligaf2818]

wow legend ol' mate ,luv your work .❤

[@KevinOLeary-j3g]

Keep doing what you’re doing and you’ll be able to ride 50 miles when you’re 83. Keep it up! Great job! I turn 61 this Sunday and I’m finding Dan’s journey is very inspiring

[@gcn]

We love the sound of that 🙌 Leading a healthy lifestyle really is super important! Do you think you'll ever push the miles and go beyond 100?

[@trbeyond]

As someone currently 16 years sober I feel like, Dans honesty and transparency is really commendable. Keep at it.

[@jezoliver6464]

Agree. Packed up smoking 30 years ago but almost a year sober. Alcohol has no place in my hopes and plans for my future

[@hereticyogiexpectationsups4037]

Dan, every time you've paused smoking gives your lungs a chance to heal, and every time you quit gives you a better chance of quitting for good. Good work!

[@malehumanperson7901]

I don't think he is smoking. He is using Nordic snuss which is a nicotine packet.

[@timdick825]

​ @malehumanperson7901 Those pouches cause mouth and throat cancer!

[@timhahn4472]

I really appreciate the way GCN (and this series in particular) centers quality of life for non-elite-athletes (which is the vast majority of us!) alongside its engagement with top-level cycling and tech. It makes my enjoyment of this channel less like fandom and more like participation. This series has helped me adjust my own exercise routine to include more resistance and cross training alongside my beloved cycling. Thank you, and keep it up, Dan!

[@gcn]

Awesome! We love reading these comments from the community 🙌

[@jbarner13]

Agreed. This is one of the videos I found most engaging, as it was a higher altitude look at the relationship between a healthy lifestyle and both longevity and life satisfaction. I especially appreciate the connections to research studies. It is definitely a video to share with cyclists and non-cyclists, alike, and has inspired me to start doing more jogging, in addition to my riding, as the nearest gym is a half hour drive.

[@hughosborne3984]

This series is great! As a physio who's worked in orthopaedics and seen the numbers of patients who die following a hip fracture aged over 65 (30% is pretty bang on) the benefits of being fit and strong can't be understated. Sometimes people are unlucky and break a hip in a freak accident but if they're fit and strong (like many cyclists) they're a breeze to rehab and get going again and suffer vastly less as a result. They're also more likely to return to their normal activity levels 💪🏻

[@krisbowditch827]

Scary and alarming…

[@imilic8]

Why is there such a high mortality rate with those cases? What is the cause of death that causes it? Is it internal bleeding, spine injury, or something else?

[@irfuel]

@@imilic8 I think the fact that they get immobilized for a long time and muscle wasting will set in, in people that already have very little muscle, making them even less mobile, etc etc.

[@hughosborne3984]

@@imilic8 As Dan mentioned in the video, the fracture isn't normally the cause of death. However, in patients who don't have a good baseline of strength and fitness, they often end up with prolonged bed rest and immobility. This leads to an increased risk of infections, issues like pneumonia and other complications like blood clots. Add to that the fact that they often have other health issues such as diabetes, kidney problems, heart issues and the risk goes up and up. Again more reasons to be fit and strong.

[@jackmajhand9463]

​@@hughosborne3984isn't there a bit of correlation there too? For old people, falling is a red flag in terms of health degradation.

[@lphtahoe]

As a Physician, who does a lot of resistance training and a lot of mountain biking and has an interest in this topic, I gotta say you absolutely nailed it. Your recommendations and review of literature was spot on. Kudos. 👍👍 👏

[@stuartmiles1401]

As a 63 year old cyclist who fractured his pelvis in a crash 6 weeks ago it's been a huge wake up call and the mortality rate statistics are, frankly, terrifying. I've been given the all clear to start exercising again and will definitely be including resistance training in the mix.

[@petebrookes8089]

Hi Stuart, 51yr old who fractured his pelvis in a crash 3 weeks ago, great to hear you can get back into exercise, all power to you!

[@DanielLloyd1]

​@@petebrookes8089All the very best with your recovery guys. Dan

[@stuartmiles1401]

Best wishes for your recovery Pete, let’s hope it goes as smoothly as mine has.

[@gcn]

We hope you feel inspired to join Dan on this journey. Please take it easy and start steady 🙌

[@eliessamahaa]

Stuart! You’re awesome. Adding strength training as a cyclist has amazing benefits. I’m working with many cyclists introducing strength to decrease risk of injury as well. Happy to answer any questions you may have about introducing it into your routine

[@BDKennels]

I'm 65 years old. 5' 11" and 190 pounds. I've been strength training since high school. I have no medical conditions, take no medications, and am generally able to do any physical activity I desire. It works. If you're an age peer of mine, get into the gym and reap the benefits. Healthy, active, longevity is the goal. Well done Daniel. I'm loving these videos. I think you're spot on. It's not about perfection but just doing your best and putting in the work.

[@reneharde3459]

Agreed - Going to keep moving as long as I possibly can - I have a very similar build/health and a few years younger (58) but I've always been active (soccer, squash, cycling, running, weights etc) - I know so many people here in the US around my age and younger that are just broken due lack of activity - I watched my father's rapid decline after 75 due to a lack of physical activity (he had once been an elite soccer player and force of nature), it was incredibly sad - Keep up the good work!

[@BDKennels]

@@reneharde3459 Very well said!

[@ianlaker9161]

This is an excellent series Dan. As a 63 yo cyclist of some 40+ years' experience, I go to the gym at least twice a week doing upper and lower body resistance training and weightlifting as well as twice weekly spin sessions to supplement road cycling. I genuinely feel fitter and stronger than I ever have, albeit not faster! Use it or lose it folks. Fortunately. I've never smoked but sympathise with the struggle that must be to quit. I brew and love beer but I'm quite strict and moderate with its ingestion!

[@oumtaha3834]

I want it

[@johnlieto8906]

Love this, at 61, what has helped me is daily strength, mobility and flexibility training!

[@stujm8376]

Another cyclist who brews beer, excellent… I agree with the moderation too, I make beer to enjoy and share with friends, one beer these days is enough for me.

[@festerofest4374]

At 60 myself, I was struggling to keep my weight under control... it just kept creeping up over the years no matter how much cycling I did. Once I stopped drinking beer every night and now relegate drinking to socially only I lost 25 lbs! (That's 11 kilos for you metric folks!) Tip for those who want to cut back on an alcohol habit; for me, flavored seltzer waters satisfied my craving for tipping something up to my mouth every night at the end of the work day. It made quitting far easier than I thought it would be.

[@gcn]

Sounds like you're smashing it! 💥 Keep up the good work Ian... and save a beer for us 😉

[@petebrookes8089]

such a great series for what I imagine is the core audience for GCN, non elite middle aged cyclists. After a 2024 of cancer followed by getting knocked off my bike the week I finished radiation treatment - fractured pelvis, shattered elbow - this is really gives me hope and motivation to get back into exercise as soon as my body can and my new bike arrives! Thanks to everyone involved in putting this content together

[@hcom01]

Pete keep the positive actitud and go back to your bike ASAP, in these matters we have the last word. Persist and you will make it.

[@DanielLloyd1]

I hope you heal up soon Peter. All the best with your recovery. Dan

[@lawrencebaker6233]

Hi Dan, I'm a Chartered Physiotherapist in the UK, and I wrote an article many years ago for what was then the CTC about the deleterious effects of just cycling to the exclusion of all else... This was prompted by the announcement at that time of Chris Boardman his retirement and his diagnosis of osteoporosis....I have advised loads of cycling clients (and everyone else!)about the vastly important need to do resistance training.... You have put this over as well and so eloquently in this video, and you are a credit to your sport... Keep up the good work!

[@garymccormack1654]

Dan, my grandmother smoked for sixty years. She quit cold turkey at seventy-five and had a set back with angina. She took her nitroglycerin pills and lived to ninety. She never owned a car and was a fast paced walker with a sharp mind. Keep up the good work and the positive attitude.

[@tribalwarfare]

strength training is definitely something i neglect as a cyclist. Im very cardio fit but I'm a weakling with noodle arms! This video is a bit of a reminder I need to change that...

[@gcn]

That's great to hear! We're glad this sparked something in you. Like Dan says in the video, there's no better time to start than right now!

[@irfuel]

Don't forget the legs!

[@ltu42]

Get a pull up bar and some elastic loops, start using them regularly, and get 80% there! Anther observation: last week I had an MTB lesson, we practiced pushing the bike forward when riding off a drop, like a manual. For starters it was just riding off a kerb and trying to get both wheels to land simultaneously. The next day I felt a pleasant slight soreness in my upper back muscles. Looks like some mountain biking might help exercise the upper body!

[@questgivercyradis8462]

@@ltu42 ^^ 100% good advice. A door frame pull-up bar and a pack of resistance bands are easy and relatively low cost, and don't take up a ton of space. Easy home setup that got me damn strong during lock-down era workouts without a gym :)

[@feralearthworm3044]

A pullup bar is great, but if you get some gymnastic rings you can do pullups, rows, pushups, and dips at home too. Almost a full upper body work out and imo better for pulling movements as your hands and shoulders can move naturally. And a good for a foundation for the pushing movements mentioned. TRX trainers work decently well too if you want to train inside.

[@Morten_Mueller]

I am honestly shocked with how much good infortmation is being presented in this series, and particularly this video. No sensationalism or bad advice. Bravo! One thing I would add is that you indeed can reverse sarcopenia, even in older adults. Consistency and safety are key. Rooting for you, Dan!

[@jimg.4913]

Canadian Osteopath here. Thanks for doing this series. Please add balance work - balance and proprioception are not inherent; they are a perishable skill which must be trained if they are to be retained.

[@garytilley3217]

At 68, 17 months ago my pelvis & hip socket were smashed after a car knocked me off my bike. I’m happy at almost 70 I’m still here watching this. (On the exercise bike) keep up the good work & keep the updates coming.

[@mattburkey8393]

I was just cycling too much, over 8000 miles last year but still struggling with my weight. This year I've added strength training 2 to 3 times a week, getting my steps in everyday to keep my NEAT up, and most importantly focusing on diet. Lost 40 lbs since xmas and feel great.

[@veganpotterthevegan]

Hard to say that's too much. Maybe just too much with your other obligations. I lost 140lbs in less than a year and a half after going into 1000mile months immediately, and +1300mile months within 4 months.

[@jean-paullanglois5452]

Not everybody can do as much, you're very lucky to have a body that can handle it !​@@veganpotterthevegan

[@veganpotterthevegan]

@jean-paullanglois5452 I know everyone can't do as much. I'm just saying the issue may not have been you doing too much in itself. 2000miles can be too much for some. All while others that do 10,000 could improve be doing 12000

[@tomimaanoja772]

Diet is key when it comes to weight. I don't think there's any need to cut everything from your life. (not you personally but in general) It's the basic idea of focusing on decent enough mealtimes so that your nutritional intake is enough to both suffice for what you need and then to keep your metabolism up and running in between workouts. (That's when the magic happens) I really love this series. It's all about real life.

[@tomimaanoja772]

And btw. Both of you, good job!

[@ryanadams11]

I decided to make similar changes back in October of 2023. I am turning 40 this year and after spending the last 20+ years of my life being completely sedentary, drinking daily, and smoking cigarettes, I decided to it was time for change. I want to live longer for my kids, and I wanted to feel good about myself as well. I bought a bike shortly after going cold turkey on alcohol and smokes, and it allowed me to trade those addictions for another that was much more positive. I now ride roughly 7 hours a week and strength train 3 times a week, along with eating a very healthy diet. I am in the best shape of my life now and love everything about the transformation. Nice work on this series Dan, it really resonates with me and my personal journey over the last 9 months.

[@theoddlad]

Good luck with this mate. It sounds like my story - at age 40 I was pushing 19 stone and had done literally no exercise since my very early teens. I started cycling and actually got quite good (rode for a semi pro team in my mid 40s although my racing was hopeless - my training was second to none). I lost 8 stone. Despite a covid related break of a couple of years I am now running and cycling and doing weight training. I have literally never been fitter, and am running 90 min half marathons at the age of 54. It absolutely can be done with focus. Wishing you all the best on your journey.

[@ryanadams11]

@@theoddlad very nice work as well! I love hearing stories like this.

[@JLW3113]

I love, Love, LOVE this type of content. It's real, and I so enjoy seeing someone progress through a realistic program on a realistic timeline. I'm a 45-year-old endurance athlete who used to struggle with strength training as I was afraid to getting "bulky" for my triathlons. I wish I could go back and shake my 20-something self and say, "The reason you were always getting injured is because you didn't do any resistance training!" I'm so glad I finally got into it in my late 30s. It's fun and I genuinely enjoy the challenge and tracking my progress. I feel stronger now in my 40s than I did in my 20s!

[@aarondavidanderson]

Loving this series. As a 58yo, trying to get back in shape for the first time in decades, I find this all very inspiring.

[@nicklodge7770]

I am 73 and have had both hips replaced in the last 2 years. I’m currently walking in excess of 500k steps (approx 350miles) per month and I’ve just started doing some gentle jogging with the approval of the surgeon. My PSA level is within guidelines, I’m not even pre diabetic and my cholesterol level is low. In addition in the last 3 months I’ve lost 21lbs in weight and am at the recommended weight for my height and age. As of this morning my GP told me he doesn’t see these levels in many men in their 50’s! I intend to get a VO2max test done as well. Much of this, and my aim to keep at this level, is down to watching your videos. Many thanks for all the helpful advice you are giving us non professional athletes and non athletes, it is greatly appreciated. Please keep it up.

[@jakeking5012]

This series is absolutely amazing. Possibly the best gcn content I have seen. I have studied sport science and they hit the nail on the head with all the scientific information and do a great job of explaining it. The icing on the cake is dan's honesty. Absolutely love that he is honest with where he has fallen short of targets because that is normally where most people fail. when one thing goes wrong it snowballs into the whole bad lifestyle coming back. Being 90% on target is great for a long healthy life and is much better than aiming for perfect and quitting because you miss one hurdle! Keep up the good work dan! great to see you not only improving your own health but helping others follow in your fine example. :)

[@DanielLloyd1]

Thank you Jake! Dan

[@jamesporter5630]

From the age of 30 thru 58 I did resistance training and aerobic training 4-5 days a week. I played ice hockey all my adult life and enjoyed positive feedback in competition. Having wind and fresh legs in the 3rd period while others would fade gave me an edge my, otherwise woeful, skills never could. The pandemic shutter my hockey league in the spring of '20. That combined with a cross country relocation led to hanging up my skates. On the plus side I increased my cycling time dramatically and average well over 100 miles per week. Therein lies the problem(?) and dilemma. I stopped lifting weight for all the cycling reasons you might imagine. I figured the engine (heart and lungs) was all that I needed to focus on, having retired from contact sport. Dan, you're opening my eyes. I've always appreciated the value of resistance training in connection with sport performance but never equated muscle mass to overall fitness and longevity. If anything I saw mass as a negative. I'll have to reimagine my fitness model and bring resistance back into the mix. Thanks.

[@ricardogee7434]

Dan, well done on your journey so far mate. I’ve taken advantage of this to do as exactly what you’ve been doing by life proofing my later years. I’m 50 this year and spent 32yrs in the army. Due to illness I’d taken a massive step back with my health & fitness. Thankfully this year is the first in 4yrs I’ve been able to reset and get on the road to fitness. I’m doing so slowly but I’m getting there. Like you I want to be able to be as active as possible further down the line. Keep doing what you are doing and sometimes the small set backs can push you further.

[@ashleypeaker]

just like to say thank you and what a great comment and so glad you are making headway back into ur fitness. Injuries or sickness can be such a drain sometimes. i’ve also enjoyed this series and hope to see Mr Lloyd ticking those boxes to better health👍

[@gcn]

Great to hear you've been inspired by this 🙌 Sounds like you are smashing it! It's tough to change your lifestyle, keep it up 👌

[@iainplumtree1239]

At 71 and still doing some cycle touring I find the number of 60+ folk commenting really encouraging to do more and in a more focussed way. Excellent factual and honest series, thanks.

[@studybitcoin21]

I cure my backpain and I am much stronger on the bike due to strenght training. For me the biggest gain comes from deadlifting and it makes absolutly sense. Lock at the starting position if you deadlift and compare it to the position on the bike. My backpain and thus my kneepain I experienced was due to weak back muscles. Resistance training with deadlifting is a Gamechanger for every cyclist

[@DDSPL15]

Just turned 40 where I got back into cycling in a “serious” manner at 38 after a decade of pretending that I was still in college. This was a helpful video as I regain my fitness levels to where they should be after partying a bit too much during my 30’s. Keep up this type of engagement while you folks re-figure out GCN’s future success plan.

[@acsdad619]

It’s 5am here in San Diego, and I’m loving watching your progress as I do my workout in my home gym. 42 years old, 3 kids, and I started weight training again two years ago.

[@Uppercottage2]

Wow!…..Dan, ❤your comments on nicotine had us in tears! we were moved by your honesty and openness, I gave up smoking 32 years ago, I know how difficult addiction is, and when it’s driven by the conspiracy of big business, we can all see ourselves as pawns in a capitalist game. Total respect to your honesty. On the main subject, my partner and I are around 60 and found ourselves back into cycling 7 yrs ago after many years of hard work, family life and no attention to our health. Thanks to GCN who helped us back into cycling which led on to running, swimming and multi sports and better health and hopefully longevity. Thank you GCN and Dan Lloyd. (p.s. I’m a bit biased as I’m from Bransgore😉😁)

[@gcn]

From Bransgore, wow! It was a lovely place to grow up. Dan

[@davidking3699]

60 years old, and am now changing my resistance training to be more reps and slow movements to increase time under tension, instead of the injury inducing 1 rep max type of training. Compound movements are great, instead of single lever isolated moves, and core strength and ancillary muscles such as the neck or rotator cuff muscles are important too as I move into a new type of body and approach to exercising it... I like simple equipment - two 20 litre plastic drums that I can fill with water and increase it a litre / kg at a time to move myself up a notch, without having to invest in new weights or a large set of equipment from light to heavy... with the handles, great for 'farmer carry' and lunges... beneficial exercise doesn't have to take a long time or be expensive...

[@jfconant8430]

I'm likewise working weights with more reps on re-building stamina and to reduce injury. Joints seem to weaken more quickly than muscles, without regular strength-building activity, so joints are first to injure, is my theory. Shoulders and knees are my strength focus currently.

[@mmotpm5237]

Dan, your honesty is breathtaking and inspiring. As a 63 year old who thinks he’s 43, and acts 13, it’s time to face the reality that my body is 63. You’ve finally kicked my ass into a gym and I thank you for that. So does my beautiful, supportive and long suffering wife! Thank you Dan from someone who’s been following GCN since before episode 50.

[@gcn]

So glad to hear you're getting to the gym! Well done. Dan

[@martinfothergill4437]

Ive been a cyclist for over 35 years both racing and for leisure. At 57 years old I’m still very fit but definitely beginning to feel the effects of ageing. This series and in particular the episode resonates so much with my experiences. I”ve long known about the benefits of resistance training as we age and this may finally persuade me to start.

[@markopoolo]

First and foremost, well done Dan. I, myself, set off on my own weight loss/health journey at the beginning of Jan. Ex rugby player, nearly 17 stones, I was a fit fatty. I cut the alcohol and sugar, got myself a Kickr and started indoor training supplemented with the usual strength training 2-3 times a week. Subsequently, I'm now just under 87kg (about 13st10lbs) and, at 53, I'm arguably as fit as I was when I was playing. Cycling plus weight training and a good diet can work for anyone....also, a good gut microbiome doesn't hurt either. Great series of videos and well done again 👍

[@zka77]

I'm 46 and started bodybuilding at 44. (Bodybuilding is basically just resistance training) Never moved before that except for some bike tours / bike commuting. Why I love going to the gym building muscle? 1) Better health, the body NEEDS to be active to stay healthy overall. 2) I look much better, my wife finds the more muscular shape more attractive - because it is :) I definitely look better than 20 years ago. 3) Most importantly: my body finally improves. When you're middle-aged your body definitely starts to get weaker, worse looking, functions less properly. Bodybuilding will stop and reverse this process. At 46, my body is finally improving again as if I was still a youngster. I'm looking better, more active, more functional, never contract any illness.

[@CreativeFishDesignsCharlotte]

at 46 , this is the best content gcn has made that truly has no finical benefit aside from saving our health Thank you dan and the team , this should be one of ur new directions to say relevant in this new world for you all , be blessed I wish you all the most lunck

[@MarSer3]

Started serious resistance training at 41. Best physical decision I have ever made, feel incredible energetic, better looking, confidence, you name it

[@alij9599]

Ruptured my Achilles just over a year ago. Huge amount of my recovery has been core and leg strength. Now joined a gym to do x2/3 sessions a week. On top of swimming and cycling. Can run now but concentrating on strength for now. Treating it all as a progression programme has assisted with motivation.

[@AronJohnston]

I did the same mate, 47yr old and just getting back to jogging at 10kph for 30 mins. It comes back but slowly slowly.

[@Sergio_Math]

Videos like this make me recover my faith in GCN. All is not lost!

[@BeatPoet67]

I'm 57. Up until about 4 years ago I was cycling several thousand miles per year and was very fit. Then I had a crash which put me in hospital for a few days and stopped me cycling for a few weeks. When I got back on the bike I felt like crap. My fitness was way down and I was basically scunnered with myself. Winter came along and I stopped cycling completely. In the intervening years I've felt my strength start to go as well. At the start of May I finally decided I'd try strength training. It was intimidating as hell to begin. I mean, how the hell do half of these machines work?! I booked a session with an instructor just to get a basic program together and some baseline stats. I told her I wanted to do "push, pull and squats" and to use the free weights safely. You have no idea how pathetic I felt with my baseline stats. A 30kg bench press and 50kg deadlift felt like a struggle. My grip strength was terrible. But I've kept going 3-4 times a week. The intimidation has gone (most people are zoned into what they're doing and aren't bothered about judging anyone else) and I know how to work all the equipment. The biggest difference I've felt is internally. I feel more coordinated, I'm more aware of my body - of the muscles within it. There is some shape starting to emerge from the flab. My bench is up to 50kg and deadlift 80kg. I'll never be breaking any records, but I feel so much better than I did. How much feeling good physically informs your mental health can't be overstated. I wish I'd started this 20 years ago - but as Dan says, it's never too late.

[@irfuel]

Newbies in the gym are always scared of being judged. You can be sure that I will judge an old guy when he's there moving those small weights. I'll think "good for you, at least you're not on the couch stuffing your face with potato chips!". The hardest part of the gym? Showing up. That's 80% of the effort.

[@rcaballero3375]

I’m 49 years old and started going to the gym back in May. It feels great after completing a session. This series has really inspired me to continue. Keep it up Dan, looking forward to your progress and videos.

[@Alex-bl6oi]

i've been on this journey the past 1.5 years and am starting to see the results/benefits. One point of advice I can give is to not be discouraged by setbacks. You will have a month here and there where you have to scale back or completely stop working out certain parts of the body in order to allow it to heal. For example, i tweaked my right shoulder and had to be very careful around that region for over a month. It can be tough to be that disciplined when you know you are "falling behind" in your gains, but you must let yourself heal.

[@irfuel]

Out of the blue I got a tennis elbow on my right arm. Took 10 months for it to disappear (I never stopped training, I worked around it using hooks to relieve the forearm). 2 months later same story on the other side .... 10 months later it's gone too. Injuries are never an excuse to quit. There still is plenty in your body you can train while injured.

[@Alex-bl6oi]

@@irfuel agreed, good point, i should have said "scale back the load". continue to stay mobile even when injured; going completely immobile can cause more problems. maybe only using body weight or less for those times the body is not feeling to the the full load.

[@hcom01]

Hello Dan, yes I think that most people my age, (more than 50) should have this kind of info explaining how important it is to keep enough muscles as we age... I 'm seriously interested in this topic.

[@lokerola]

Great series! Having seen firsthand my parents physical health decline rapidly in their 70's due to neglect of their strength and overall conditioning, it really drove home the need for consistent strength training. 2 days a week of moderate weight with compound lifts and some core & mobility work do wonders for my body and I don't plan to ever stop.

[@williamhilliard7386]

A friend of mine,age 83 started going to yoga class.sayes it's great for flexibility and balance. Good for you Dan ! 😊😊

[@markunderwood6482]

I'm also a rower. That, IMO, covers the bases for most strength and power training. When I was into cycling seriously, I noticed the change in body shape and loss of weight. Once back more into rowing, I've regained upper body strength and weight is back up to long term average. I've never enjoyed weight training, so I do hard, powerful sprints on my boat or rowing ergometer in addition to the long steady pieces. (I'm 73, had two shoulder surgeries a couple years ago, which was really noticeable in my age-related decline, but I had enough in my "savings account" to get back on track, albeit a little slower).

[@philg7889]

From zero resistance training to 6 months of 2/3 times per week will reap enormous benefits, and you won't believe the physical changes. Especially if you use challenging weight (for you), like those 22.5kg dumbbells. Great work sir! Keep it up. You might even turn the other GCN presenters green with envy.

[@irfuel]

Pretty sure he'll see a difference in 6 months, if he's never done strength training in his life.

[@jezoliver6464]

I'm 56 and started the year very heavy. Ive worked hard this year to build strength, lose weight and get fit for my older years. This series is right up my street and ive enjoyed consuming it.

[@ianrunningforpudding4915]

This is a great series of videos for highlighting general fitness as we get older. Thank you. I turned 50 last year and have been mostly a runner for over 10 years, I started strength training mostly for that, but recently learnt about the things you mentioned ie. losing muscle mass and bone density as we get older. Now my aim is to improve my healthspan. I've recently got back into cycling after a foot injury stopped me running. I really feel the strongest and fittest I've ever been thanks to 1 or 2 sessions in the gym a week.

[@davekrenik1262]

Outstanding! For several reasons, I've not been a fan of GCN. This video has changed my perception of GCN's content. Dan has taken a lot of material that I am already familiar with and put it into an easily digestible format. As someone who is well into their 60's with ~40 years of training/racing, this is more than welcome content. Bravo! I'm now a subscriber.

[@kimwrinkle100]

Good on you, Dan! Consistency is the key to any worthwhile pursuit. “Motivation” is temporary…”Commitment” is much more long-lasting. As to vices, the “marginal gains” phrase in combating vices is very applicable. Your honesty is much appreciated. Cheers on a successful journey!

[@mickchaganis6607]

What a fantastic video Dan. I've always said about getting older, "keeping my strength is so important to me" I'm 58, work out regularly as well as doing a physical job, both keep me fit and strong but resistance training will allow me to do my job for longer. Well done for cutting down on the plonk, be careful, it does tend to creep back up on you, it's sneeky like that....... I gave that up over 5 years ago, that allows me to have loads of bikes 😂. I'm following this series of videos with great interest, keep up the good work. Thank you.

[@officialkirin7219]

As someone who does Bodybuilding and Rycling/Bouldering/Hiking as an addition to it, I really appreciate a cyclist promoting weight training because a lot of ppl avoid it at all cost. (Almost as much as powerlifters avoid cardio)

[@samuelbino7915]

Same here, body building, cycling and hiking. Just switched up from 2 upper, 1 lower splits to 5 days bro splits, shorter workouts before work leaving evening free for walking, jogging, turbo sessions and weekends for longer 100km rides and hikes. Not easy balancing them all and obviously carrying more weight in muscle than when I just cycled, about 10kg heavier but love the fact I now feel and look strong but can still hold my own on a bike or in the mountains.

[@officialkirin7219]

@@samuelbino7915 Yea the weight is noticable. I went from a 70-75kg cyling body to a 95kg bodybuilding body. My sprint went up to almost 2000W but if there is the slightest hill, I notice it so damn hard. Also while hiking, getting 90+kg or 110kg in the offseason up a mountain is hard af.

[@mrcycling7007]

Well done Dan! As a 56 year old male who loves my cycling I am watching this series with interest. I have started walking and running. I bought a dumbbell set for home and am doing various weights exercises. A further change for me is I now take a bunch of natural supplements to also help my health span match my lifespan.

[@edwarddruitt7521]

Huge fan of this series

[@kristenbrook897]

My husband and I spent a period of time doing weight training with a personal trainer and we both agree with your statement about feeling energised afterwards. Our plan is to start again as soon as we can for the very reason you are explaining. Thanks so much for this series Dan, you will be encouraging people all around the world in a very positive way. Glad you're not beating yourself up about the nicotine, as you know it's so incredibly addictive. You'll get there

[@DanielLloyd1]

Thank you Kristen. Dan

[@EricRidesDirt]

This is one of the best series GCN has done!!

[@JonCannings]

Glad you like it!

[@Mourik131]

4 weeks ago I started working out again and started my diet again. I want to loose 52 kg and want to be stronger and fitter. The diet I do is an Intermittent fasting with Keto. I also stopped drinking Alcoholic drinks. I used to drink several bottles of wine per week. But in the last 10 months nothing at all. Still invited friends like lets get a beer but I than drink green tea. Works really well. I go 4x a week to the gym for strength and twice I cycle indoors in zone 2. My VO2Max is really low 19,7 and want to get it above 50. The strength training has changed my body all ready feels way stronger. because exercising 6x a week I also feel much happier. Long way to go but I truly enjoy the time I spend in it. I also do this for Longevity im currently 50 years old and want to stay healthy and fit the rest of my life. Thank you for sharing these video's really motivating.

[@mcarb007]

Just turned 62, 5'11" 175 lbs. I've been weight training 40 years and cycling road and mtb 30 years. I went to emtb a year and a half ago because I still love speed and distance and still like to think I'm in my twenties. With that has come my share of nasty crashes. I truly believe my strength training and upper muscle mass has saved me multiple times from broken bones and more serious injury.

[@davidabsalom3565]

I'll be 73 in a few months and am in the best condition of my life despite having suffered a serious case of MRSA and being forced to retire at 59. I've been working with light weights for fitness three years ago, but became serious about strength training last year after crashing my bike on a pothole suffering only bruised ribs. I was lucky that I didn't break my hip. I decided to try strength training and it's made all the difference. We must do strength training in addition to our cycling. Everything you say is true.

[@antoniocasablancasvilanova2207]

I am 65 and done strength training since my college years.. I do believe this has been determined to be able to still do grand fondos, Triathalons and marathons...I am enjoying Dan's journey to "back to fitness"

[@bward98]

Great series & huge courage Dan to take this project on. My story: I stopped work at age 60 due to heart problems but one of the biggest awakening for me was how my hip flexors & leg strength had suffered from 30+ years of desk work, in spite of cycling, som weight training etc while working. It took me about a year of kettlebell work, weight training and hiking in the hills to get that strength back. I'm now looking at your diet video and assessing what I need to change vs will change. Chocolate, wine & beer are on the list - but I don't see those going away!

[@mickrendell2243]

Hi Dan I visited the hospital today and always believed that keeping fit helps recovery if something does happen. Whilst walking through the hospital I saw a sign that said. If you are over 80, 10 days in bed can age you by 10 years and one week of bed rest results in 10% of muscle loss. The loss of strength can make the difference between dependence or independence. You are talking to a 100% believer but still a fantastic series. Thank you

[@KWBZoersel_IH]

I'm 52 years old and I just have the need of strength training. I do this with relative low weights and training without weights. I need this to compensate my all day sitting job and my cycling training, which is all the same bad position for my back. So I strongly believe in it for the balance of my body

[@tinapreece5935]

I missing Dan already on commentary on eurosport tour de france that has started today. I dont understand the reasons why he's not commentating. He has such a calm and clear voice, and a very knowledgeable guy. Miss you Dan 😢

[@annamric6597]

Oh Lloydy, missing you, already. Best wishes❤❤❤

[@streetseduction]

This is a brilliant series. As a forty-something unfit bloke suddenly looking to get a little bit fitter, this series is gold. Thank you

[@JG19355]

I’m 51years old and my wife is a dietitian and personal trainer. I echo almost all Dans comments. One deviation is the Protein study which Dan mentioned pushing 1.8g/kg. My wife thinks that’s excessive. I started resistance training about 18months ago and will continue for all the reasons Dan mentioned, greater quality of life as I age. Nice work

[@matthiasfill3874]

Great topic Dan! I am 41, cyclist since 20 years and do HIT body weight training ( nearly no weight gain) since 11 years. It is the perfect complementary training. Since then my back pain is gone and feel also better on the bike and can hold an aero position much longer.

[@cadematheson3109]

I started lifting when living away from friends and family for about a year. Being a competitive xc mountain biker. They were all quite surprised when I came home with some serious muscle! It's great to be all- around more healthy, and it was impactful to have the positive response from family!

[@gary6361]

Hurt my shoulder about 2 years ago, it took a lot of physio to get it sorted. Realised the exercises the physio gave me were helping with strength, so have kept going with the exercises. I’m 56 and now stronger than ever. It definitely works.

[@garycrays6667]

Dan I love that you're being so transparent about what hasn't gone well, namely your backslide into a nicotine habit. You certainly didn't have to do that but I think it's important to show your audience that nobody is perfect. Well done!

[@hasans]

tI am on a similar journey at the age of 46, after cycling for more than 20 years and fighting with my weight up and down, realised that my cycling and usual life style (drink and eat like crazy) not working together and something had to give. So I found a great personal trainer and started strength training in February. I am so glad I did, never been stronger, healthier and more energetic in my life. Only drink 1-2 days a week, been very careful with my diet, protein and macros, consistently lift weights and do some walk/cycle/run whenever I like, which I still enjoy a lot. My blood pressure dropped, my mental state is so much better, sleep improved, I dropped 15kg of fat and gain a lot of muscle, feeling incredibly better overall.

[@michaelfortunato1860]

As a lifelong athlete and coach, I find your videos thoughtful, detailed, and useful. As a power athlete, I have different issues -- I've got 99th percentile strength and 50th percentile cardio, and this is a reminder to focus on what I need to live. Your humility is also touching as a guy whose VO2max was once in the 70s deserves a lifetime gold medal in my book -- especially if he shows that even the greats can stumble and get up afterward. Bravo.

[@elhoover]

I appreciate how you're approaching and reporting on this Dan. It's motivating because it's not all or nothing.

[@KingSulley]

Im in my late 20's and definitely struggle to get into the gym, I find it to be really stressful despite going since I was a teen. I primarily do body weight exercises at home, but only end up doing them once or twice a month because when I'm home I'd rather be on the trainer. Also proud of you for mentioning your nicotine relapse. It was a battle for me to quit nicotine, alcohol and something called Kratom. All I can say is, when the time comes for you to quit, the cravings and withdrawal quickly become secondary to reaching your goal. What helped me quit most though was taking some time away from everything, and just sitting with my thoughts in a 'cozy place.' I spent nearly 6 weeks in that cozy place before my withdrawls properly stopped.

[@fxh2693]

Dan... first I want to commend you on your humility... and your bravery. It is hard enought to look oneself in the mirror and quietly vow to perform better. It is another to do so in the potential wicked storm of the internet. Laying out your failures, in the hopes that you will do better is commendable. Doing so in the hopes that others will follow your example is the epitome of grace. As you would say... Chapeau. Regarding strength training... I started lifting weights about a year ago. I went to the doctor who told me that I was realtively healthy except that for a 55 year old man, I had the bone density of a 75 year old. First question he asked, "Do you ride a bike?" I really enjoy lifting. I wish I had done so earlier.

[@jimbrittain402]

Hey, GCN: How many of your viewers are over 40? (I know you have that info: EVERYTHING is tracked online.) I just binged all three of these. We need this stuff. More Dan, please.

[@chrisfawcett6426]

Good work Dan. I started this journey 10 months ago when the family "told me" that i needed to do something other than cycling. So running and Gym came into my life. I have a PT and although I can't yet do an unaided pullup i'm nearly there. Running has been fun as I'm getting a whole load of new PBs on Strava. But the biggest win for me, so far, is being able to easily lift my grandsons onto my shoulders, securely and without a wobble. I'm 64 next month btw so it really is never too late! Good luck with your journey 🙂

[@anthonyskrillex6981]

Dan, congratulations on this. Cyclists tend to avoid strength training because they consider it as boring or unnecessary. But as you have mentioned, it is extremely important to build and maintain an optimal functional condition of our bodies. I break up my training week between cycling, running and strength training. I’m not the fastest cyclist or runner, far from being the strongest lifter…but I never get bored and I feel I achieve a better overall conditioning for my body. Good luck with your journey.

[@Adrienne557]

I also decided to start weight training with a trainer a year and half ago. I've gone 3*week constantly and have made huge progress. Worsening knees motivated my decision to start. I am happy to report that my knees improved considerably along with a whole host of other minor aches and pains. Also, for any women out there who might be worried about bulking, I would say that in my experience, weight lifting does not significantly change your body shape unless you want it to. Serious bulking requires significant dedication. It does, however, improve flabby arms and reduce cellulite.

[@FernandoLeme1979]

Amazing subject. As an older cyclist (I'm 45 now) I've been switching some bike sessions for weight training every week and the results have been great

[@jjbfan]

Thanks, Dan, and way to go! You’re looking fitter. I was pretty fit in my 40s but the pandemic was bad for my health due to my job, and I’ve had some recent health challenges. But I’ve been walking since January, back on the bike consistently for 2 months, and doing some calisthenics. You inspired me to get a Dexa scan and check my RMR, and I plan to do a VO2 max test. So in other words, I’m a 54 year-old starting my own journey with you. Thank you for the inspiration.

[@DanielLloyd1]

That's great to hear. I'm sure you will enjoy it as much as I am. Dan

[@brianmessemer2973]

Dan, just want to say thank you. I'm 41 years old, similar age to you, and do endurance sports but don't weight train, but know I should. This is encouraging me to start. Thank you!

[@pipdasquire]

Love it. Changed my routine a few months back to combat fatigue injuries from biking, running and playing ice hockey. Added 3-4 resistance sessions per week and spin classes and I've never felt better! In better shape at 39 than I've ever been and only getting stronger!

[@austinsympson2635]

I am in my mid 20s and after sampling the US college drinking scene for several years decided to stop drinking. I think it is amazing you give yourself grace for failing to stop using nicotine. It took me 3 to 4 attempts to drop a far less addictive habit and after two and a half years I will never look back. The series is really inspiring and I hope you keep at it for a long time, maybe there are other guests who you could bring into the episodes to talk about there experience.

[@ephronx]

Thanks Dan. As a 57 yr old who has (in the last 5 months) recently ramped up my exercise (having cycled since my teens) I can honestly say being consistent has reaped huge benefits. Getting back to a "Fit" state is awesome and I would recommend it for anyone. I thank my sons for the encouragement,...keep it up and mix it up as much as possible...

[@jonk5755]

I am 69, I was already trying to reduce my weight with diet and cycling when I was diagnosed with early stage lung cancer. Luckily very localizedand very early. I was advised to get myself as fit a possible with the emphasis on my breathing. I finally bought myself a better bike (was riding a hybrid weighing 18kg now a road bike weighing 1.5kg) to aid my recovery - wish I'd done it years ago instead of thinking 'is itworth it at my age' That has been an excellent incentive. My first ride after surgery I could only manage 4 miles (I was quite cutious) 2 weeks later I'm up to a 40 mile ride. I can't believe how quick my recovery is happening and thedoctors attribute it to my 'dedication to fitness'. Did my first 100 mile ride age 66 then one the next year on that 18kg hybrid, I'll use the new bike now but I my target is to be able to ride 100 later this year. Great to see you on your journey and I will take on board what you are saying about the other areas of training I should be doing.

[@TristanLowePT]

As Personal trainer to Lincoln’s finest, I prescribe strength training to all clients over 40 years of age. From free weights to TRX suspension workouts, it’s imperative they learn, understand and reap the physiological rewards of resistance based exercise. I’ve been fortunate enough to work with a range of clients from millionaires in business to elderly women, of which on almost every occasion they go through cycles of strength training. The most challenging aspect of adherence is always their nutrition. The women tend to gravitate towards increasing their protein intake quicker than the men, of which we put down to their initial base line of protein being very low and subsequently anything over and above is an immediate improvement. I’ve just subscribed to this channel to understand more about cycling.

[@bryanchristophersen8316]

I’m 65 and in January started regularly doing both strength and Pilates. I now feel fitter than I have in years. I haven’t gained muscle mass, but I have greatly improved tone, force and power. FYI my scales read 81kg with 60kg muscle mass.

[@patcarroll280]

Hi Dan. I am very invested in your journey. i am 57 and consider myself to be well above average fitness for my age. I am a trail runnner and up until last year was clocking 25 plus miles a week with a lot of vert. However in January last year i was diagnosed with stage 3c melanoma skin cancer. This led to Chemotherapy and a sustained period of inactivity and converlecing. I'm pleased to say i am now cancer free and on 6 monthly CT scans. But... significant weight lose, now 60kg, and general tiredness has left me, mentally not great. i am drinking to much and have always vaped as an ex smoker. thank you so much for your honesty and openess. Keep up the great work Sir.

[@dlucey123]

What I liked most about this video is the fact that it’s tailored to amateur riders. Most of us aren’t aspiring to be pros, cycle for enjoyment and want to keep fit. I’ve never been very keen on gyms living in the countryside without a car. I think the most important part is to make the exercises fun eg by listening to music because you’re unlikely to persevere if it’s hard to do weight training. You can buy weights, resistance bands etc at home but good gyms have very specific machines to target muscles.

[@on2play736]

I've been strength training most my life and discovered cycling 12 years ago. When I started cycling it changed my perception on it. I trained like crazy and it definitely helps with strengthening my cardio vascular system. Martial Arts, Weight Lifting, and Cycling is what helps me keep going. Yes, diet is the biggest part of it all but if I'm not on my diet binge then the 1st 3 mentioned are my most important aspects of my everyday lifestyle. Although, CYCLING was the one I truly wished I'd known about early on because I despise running. I use cycling as the major part of my cardio and I strictly schedule it on a weekly basis. It doesn't matter if I ride slow or fast, riding is riding.

[@SBoots29]

At 65 years old I incorporate 4 days a week in strength training. I do Triathlons and feel strength is a benefit for endurance doing this sport. Although I know strength is a 2 step forward and one step back because of age at least it is not completely backwards. Keep up the good work and bravo for posting the walks. They strengthen not only body systems but the mind, which is another muscle we must train. Cheers

[@zoltanorsky]

Fantastic Dan ! Thanks for promoting one of the most important things in our life! Good luck on your journey! I am 44, have been slim and fit all my life but had a heavy partying period somewhere between being 15 and 35. Alcohol, cigarettes, drugs.. well it was fun time being a musician in London! Rehearsals, gigs, parties. I’ve quit smoking when I was 28, limited drinking and other stuff in my 30is. Done sports as a teenager, trained volleyball, than rock climbing and mountaineering in my 20is. Picked up cycling in my 30 and weightlifting in my 40. I keep cycling a lot both road and mountain biking. Weights are regular for 4 years now and I see tones of progress. Transformed my body and mind, I am the fittest version of myself ever!! It gives me a chance to enjoy sport activities with my son when he will be in his 20is. 10 years to go! Keep the hard work! It is totally worthwhile!!

[@charlespaynter8987]

Chapeau👍 Brilliant work! My experience of this subject absolutely backs up what you point out. I have 4 family members who are all 90+years old. They’ve lived good lives & are still living mostly independently at home which is a huge achievement. However 1 has just fallen and is in hospital so what happens as you age and lose strength becomes obvious. I spend a fair bit of time attending to their health & care requirements and I see so so many older (& not so old) people suffering from the horrible chronic effects of poor diet, obesity, lack of strength & mobility, COP etc etc. The key take home message is that if you don’t do something about your health/strength/diet etc during your life, you are in extreme jeopardy of spending the later phase of your life, sleep walking into largely avoidable disease/illness related problems.

[@דולבקרני-ר6ש]

Come on Dan! you got this, the best day to stop smoking in today. It will always be hard but you can do it. we all believe in you and love you journey!!

[@60KoMfast]

Thanks Dan for this and appreciate your honesty and insight. As a 61 year old who broke their left hip and femur in a bike accident in Feb 23. Have spent the last year plus trying to recover and get back to my pre fitness level. Since turning 50 I supplemented my diet with protein powder and so found your point re muscle strength and mass as you age absolutely spot on the money. Will now check the amount i ingest as am also 75Kg. On the plus side my rehab and being back on the bike has my VO2 max at 55. However, my leg strength outside of cycling is still poor so need to do more resistant work on my left side. Thanks again and I look forward to the next episode.

[@DejanOfRadic]

Great job! This is an invaluable resource. I am in my mid fifties, biking 200 km a week, and thinking that I'm good fitness wise. This is a welcomed wake-up call....much obliged

[@chetmortenson92]

I'm 39 and after 11 months of stopping alcohol and junk food, doing HIIT and running more, i've lost about 40lbs and have gotten back into endurance cycling after a few years hiatus. Weight training will be incorporated more into my routine.

[@LisztyLiszt]

Your transparency with regard to alcohol and nicotine consumption is very commendable. Thank you. We all can't be world class athletes, although you once were of course. We're all just ordinary people with busy lives and responsibilities, and with that comes a few flaws. But doing what we can do when we can to look after our long-term health is the best decision most of us will make.