Why STRENGTH is What the Doctor Ordered - Barbells are Best for Aging Adults

The most powerful medicine in the world is physical exercise. The most powerful FORM of that medicine is barbell training for strength. This is true for seniors. Barbell training is incredibly safe, exquisitely doseable, and comprehensive.
Barbell training is incredibly safe-just normal human movement patterns on a stable surface, without weird positions or unpredictable forces, loaded ergonomically.
Barbells are exquisitely dose-able, more so than with any other form of exercise medicine, with precision loading and carefully prescribed sets, reps and frequencies.
Barbell training is comprehensive, hitting every fitness attribute: strength, power, mobility, endurance, balance, and body composition.
Barbell training is a specific medicine, beautifully targeted to the Sick Aging Phenotype. It fights diabetes, obesity, muscle loss, and bone loss, and increases our functional independence and resistance to illness and injury.
In the 21st century, we have the best opportunities for healthy aging in the history of the human species. And yet, this age of peace, plenty and leisure, with our fantastic medical technology, has seen an increase in a horrific form of unhealthy aging that I call the Sick Aging Phenotype. It includes diabetes, obesity, cardiovascular disease, frailty, and loss of independence.
This is a horrible way to get old. It robs us of opportunity, vitality, joy, dignity and hope-and it’s usually entirely preventable. That’s because, while the Sick Aging Phenotype can be promoted by genetics and environment, it is primarily a product of our lifestyle choices.
Sick aging is a tough nut once it gets underway, and to treat it, we need the most powerful medicine in the world-physical exercise. And we need the most powerful form of exercise medicine. As we show in The Barbell Prescription, that medicine is barbell training for strength.
Why? Because barbells check all the boxes.
The barbell won’t reverse the arrow of time, but it WILL blunt it. Time always wins in the end. But there’s a mountain of scientific evidence that we can change the TRAJECTORY of decline. We can recover FUNCTIONAL years that would otherwise have been lost. This is what’s called the “compression of morbidity,” a shortening of the dysfunctional phase of the death process. Instead of slowly getting weaker and sicker over miserable years or even decades, we can squeeze our dying into a tiny sliver of our life cycle. Instead of slowly dwindling into a puddle of sick fat, our death can be like a failed last rep at the end of a final set of heavy squats. We CAN remain strong and vital well into our last years, before succumbing rapidly to whatever kills us. Strong to the end.
But it’s not like other medicines-it’s not just a pill you can pop or a procedure you can undergo. This medicine is on you. It’s hard work, and it requires time, effort, discipline, and a long-term commitment. But if you can bring those virtues to the platform, they will repay you a thousand-fold in renewed strength, vigor, health, confidence, and an entirely different perspective on what growing old can be.
So yes: If we can get you under the bar, we can change your life. The barbell can transform you from merely another aging adult into an Athlete of Aging-a Master’s Athlete.
That, my friends, is Big Medicine.
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This is Barbell Logic, where we believe that health and fitness should be approached with simplicity, logic and reason.
We focus on strength, health & longevity. Our goal is to present strength & fitness in a systematic logical progression. This channel aims to be a breath of fresh air in the fitness industry. Our teaching methods and programming for strength are simple, hard and effective.
We will cover topics under the umbrellas of barbell training, conditioning and nutrition. We'll show you that barbell training is for everybody.
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[@BarbellLogic]

Why do YOU think being strong is important to aging? Comment down below! Don't forget to SUBSCRIBE, SHARE & THUMBS UP :)

[@72Dexter72Manley72]

I am 53 years old... I have been working out in one form or another, for over 30 years.. It is import to stay strong because it helps in everything you do. with your job, makes your bones stronger, keeps muscle, Doing family activities, Playing with your kids and grand kids. Doing things around the house.. We all know we can feel our bodies changing as we age, but we don't have to be like our parents and grand parents were, when they were our age. My mom swam but my dad and grand parents did no activities in their 50's. When people find out how old i am they are shocked. They always say i look like i am in my 30's. I can still hang with the 20 and 30 year olds at the gym. A lot of times my Full Body workouts are to much for them. I met a 75 year old guy at my gym, My man looks great. Still lifts heavy weight. His doctor told him he should lift things over 30lbs. He told him, my warmups are heavier then that. Plus i look better than you and you are in your 20's. He said lifting keeps him young, feeling good, and keeps me focusing on my goals. I said i just wanted to do this until i was 60. Looks like i will be doing this until they are tossing dirt on me...

[@tonybenci2796]

Hi all, I watched Dr Sully in August and, the next day, enrolled in the gym. I am 66 years old and 5 years ago was 153 kg. A cancer scare and 5 years of healthy living and running sees me 90 kg and, except for an ongoing management of a T1 bladder cancer, have never been better. All that said, I had never considered strength training prior (thinking I was too old for it, just stick to my running) but following watching Dr Sully's video above and tapping into Mark Rippetoe's amazing program I started. First week (August 17th) I squatted 25 kg, Overheaded 22.5 kg, Benched 25 kg and Deadlifted 45 kg. I broke my program into three sessions a week with Squat and Overhead and Bench and Deadlift alternating... this week (December 2nd) my Squat and Overhead were 70 kg and 40 kg respectively and my Bench and Deadlift 50 kg and 93 kg. I have never felt stronger, fitter, more flexible and, competing in a 6k fun run last Sunday returned a 32min time (I was running 5k in 34 before I started strength training). I can't recommend strength training for people my age enough. I intend to be doing this when I'm 90 :). Thank you Dr Sully, I am here for life...

[@naturalforlife6741]

I'm 66 and have been resistive training for over 45 years. This is me at 66. I'll be 67 at the end of this month. I've always have said that the gym is the fountain of youth. I've seen my friend at my age get elderly. I helped him get stronger and after a couple of years he thanked me for saving his life. He is a completely different person now. I just hope he will continue his training the rest of his life. I get a lot of compliments from, not only older people but from younger people that wish they were in as good a shape that I am. I don't do it for anyone else. I do it for myself. My avatar is what I look like now. It's never too late.

[@LoveFix2558]

Been weight training for 46 years, at age 62 no meds no calcium in arteries, normal blood pressure and high testosterone 😉

[@BarbellLogic]

@@hudsonzane8882 Y'all are weird.

[@alexzabala2154]

I'm 62, active all my life, but I started seeing my belly grow. Went back to lifting....now I'm losing weight and gaining strengh....no, I'm not a body builder, just an old man who doesn't want to give up..

[@shell41arotc]

That's awesome.

[@robertlehnert4148]

Me too, just two years behind you.

[@jeffreyphillips4182]

I'm 72 years old. I started working out (again) a year ago after treatment from chemotherapy for prostate cancer. First I had to change my diet. I stopped eating processed sugar on November 2nd 2019, started eating more vegetables, fish, red meat, and small amounts of fruit. Within 2 weeks I'd dropped 10 lbs. I joined a gym and started weight lifting. By February I had lost 40 lbs from a sedentary life style for 2 years as chemo has a way of killing any desire and motivation to be healthy. It can actually cause depression and that's what happened to me, but a couple of months before I started working out I felt a revulsion over how I looked and felt, so after several months of self discust, I acted. I started with light weights because that's all I could do at the time, but eventually I add a little weight to the bar weekly. I'm still adding weight now. Some days I only use light weights with more reps. Other days I go for heavier weights. One problem I have is a torn rotator cuff that didn't heal properly so I have to be careful with flies and shoulder work but it has improved over the course of the year. I went from 238lbs to 195lbs in 4 months with a low carb, no processed sugar, more protein diet and exercise. I feel great most of the time, but the cancer is metastatic and if I dwell on it I can get depressed. The remedy for that is to watch these motivating videos like this one and listen to Dr. Becky for nutritional information. It's not like I'm a big self-starter so whatever it takes to stay motivated is on the agenda and tomorrow morning I'm headed for the gym. That's my story

[@BarbellLogic]

That’s an amazing story and we’re glad we can be a part of your journey towards getting stronger and bettering your quality of life. Thank you for sharing and keep up the good work by continuing to train!

[@1Tomrider]

My Dad is 71, has trained all his life and has the medical profile (and body!) of a 20 something, plus a 20 something couldn't stay with his workouts, unless they worked out themselves. It's a matter of motivation and consistency, and I've followed his example!

[@ultramegadoom1842]

This is the best Barbell Logic video, hands down. In fact it's one of the best videos on KZbin, with a crucial message for every one of us. Thanks.

[@Broonzied]

I was going to post, but you took the words right out of my mouth.

[@patrickcollins3847]

AT 63 I started caddying.. I am walking 6.6-7.5 Miles with a Golf Bag on my back. Once a week I go to the Gym, and am starting to do Dead Lifts and Squats. I cannot wait.

[@raywatlington5651]

Finally a Doctor I can believe in. Caring , compassionate , honest, knowledgeable. tells it like it is. Thank you for the prescription Doc.

[@jamesgilmore1684]

Yes I agree

[@robertrenstrom4668]

I find it both interesting and refreshing that an MD takes this approach. In my college years, it took a course of study in Exercise Physiology in addition to my major and could have received my BS in that line of study with three more units but my G.I. Bill ran out and I had attained enough to graduate with my major. I also saw the financial rewards for that type of employment were not much better than my military salary so I didn't pursue it. However, my extensive interactions with the medical world resulted in doctors always advising from a position of ignorance when it came to this topic. I was down to 18% body fat before I deployed to Desert Storm One and was 6'3" 220lbs of muscle -- the Air Force was going to put me on the "fat boy" program until I took my shirt off. They were focused on aerobic exercise only and I combined both weightlifting and aerobic exercise which aided me greatly in combatives. Seeing this video has really motivated me to get "back on the wagon" though I was headed in that direction anyway. It gave me the needed "boot" in the glut as did many of the replies you have from guys in my age bracket below. I'll be following you closely.

[@BarbellLogic]

We're so glad to hear that our content is inspirational for you. Unfortunately, we've heard this emphasis on bodyweight (and not body composition+strength) a ton around the military. We're glad it worked out for you and we look forward to hearing more from you in comments in the future!

[@khaledabdulazim]

Simply brilliant.

[@alexzabala2154]

Nothing but 100% truth!!!!!!!!

[@Eric_Feigl]

This has to be the best BLOC video ever.

[@JoelP1961]

I'm trying to spread the word! Thanks for posting!

[@Rosewhisperer]

I'm watching your videos now and already started my squats initially, and feel the difference already.. now to find a qualified instructor for elders. Thank you !

[@BarbellLogic]

Check out www.youtube.com/@GreySteel

[@DannyPimienta]

I LITERALLY want to get “under the Barbell” as in master the snatch and clean movements.

[@bashsibda6289]

Brilliant! Strong until the End!

[@21Casey50]

Great presentation sir! So powerful to motivate me to be a masters athlete. One of the best videos I have watched. Thank You!

[@jasonreed599]

I am 6'2" and 36 years old; not quite 40, but closing in on it. 5 months ago, I had been inactive for 18 years and was at my largest of 261lbs on a slim day. I started doing barbell exercises, determined to do something about my then current state of health. I wanted to be stronger and leaner. 5RM were: SQ-145lb, OHP-75lb, DL-225lb, BP-135. Using 3 days a week, alternating A/B Workouts, being consistent, and working on strict form has resulted in 5RM: SQ-245, OHP-110, DL-305, BP-180. I now weigh 235lbs, I feel great, and people say I look like I'm in my 20's! Thanks to folks like Mark Rippetoe, Alan Thrall, and the people at Barbell Logic, I have a passion for strength training, and probably some more years to spend with loved ones.

[@derrickg5612]

How are things now?

[@deepuls545]

This is a powerful explanation of what this doctor saw in the ever sickening and weakening older adult mostly brought on by their own choices. This talk is truly motivational on how to choose a different course to live strong and healthy for most of your second half of life.

[@BarbellLogic]

Thanks for the kind comment!

[@Cker04]

Another great video! You guys are awesome

[@BarbellLogic]

Thanks so much!

[@imrecsikany6349]

I can attest to every word you speak pertaining to aging. I said to myself if I will lose speed ,muscle mass,strength and flexibility....that's what I need to work on.Simple yet revolutionary..The results have been phenomenal. Thank you for broad casting these truths.

[@BarbellLogic]

Thank you for listening...and the kind words.

[@HISOBIKE]

The best video I could share to my parents. I've been telling them to lift for decades !!

[@BarbellLogic]

Thanks for sharing!!

I know you are right...at 59 i still can squat with 130 kg 3sets of three reps...may be the fact that i am a former olympic weightlifter has something to do with that..very good and interesting video...

[@patrickmccready6051]

I like your attitude doc old people need to listen to your advice .I have listen thank you Doctor

[@BarbellLogic]

Thank you!

[@godizself1]

I have a coworker contemplating back surgery because that's then only "remedy". I shared this video with her. Maybe just maybe another remedy might curtail surgery. My other friend was taking three times a day 800 mg of ibuprofen for his back. I said do yoga and barbell training give it 6 months and see what happens. It's been 6 years he no longer takes ibuprofen but he definitely does yoga and barbell training thank you barbell training community.

[@BarbellLogic]

That's a great story. Thanks for sharing.

[@jeffreybabino8161]

Hi doctor scully I have all three books the best thing I ever bought thanks

[@BarbellLogic]

He's a great coach.

[@johnbates7539]

Glad I found you.

[@BarbellLogic]

Thanks for the kind words.

[@bevanmottram20]

Brilliant x

[@BarbellLogic]

Thanks

[@stoic-powerlifter]

52 and started powerlifting last year (2022) in may.

[@BarbellLogic]

YEEEESSSSS!!!!

[@fabiomerlin8820]

Life is movement. Strength training gives you the ability to move better for longer as the years go by. Unfortunately, not many seniors are aware of this "magic formula" and rely on prescription drugs that only treat the symptoms and not the cause of the problem. Real doctors care about the patient's health. Good work! Best regards.

[@debmukhopadhyay4227]

Rightly said

[@dennisbarrett6148]

When people hear that I've died, I want their first thought to be, "I didn't see that coming!"

[@gravureind.lepage2156]

Good stuff, glad I found this channel. Looking at the comments below don't be tempted to compare yourself to others, slow and steady wins the race. No need to thow big numbers around to impress, lift for YOU !

[@BarbellLogic]

100%

[@renemedina8026]

You Rock dude

[@BarbellLogic]

You do

[@chrisbuesnell3428]

Enjoyed talk. A few funnies in there. The training becomes a normal part of your life. I train in my garage. Going well. Ive been focussing on squat. Last block week 4. 155kg for 5 reps. Backoffs 140 kgs 3 sets of 8. Absolutely brutal. Im 62 now and weigh about 210lbs so not bad. I want a big deadlift by 65. Minimum 550lbs but would love 600. Im at 131 kg for bench. My 65 age goal is 140kg. About 310lbs. We'll see

[@BarbellLogic]

Great goals, and solid numbers. Good luck in all your training.

[@mcelhinn]

I am 64 and I have been lifting for 46 years or more. People ask why I can still lift heavy doing 350 or 360 on bench and I really think its because I tend to always control the weight rather than these slinging the weights around recklessly type movements. The other thing is I don't lift heavy all the time mixing volume work at light weights into the mix of sometimes going heavy. One contrary point to this time under tension stuff is older lifters tend to have many more tendon or connective tissue issues. By saying slow that movement down it its opening up to creating some of these other issues. Best advice from my workouts outs is plenty of stretching light weight warm up and then a good controlled resistance with shorter rest intervals. That said, on days they decide to go heavier use long rest intervals between those heavier lifts and no jerky movements. The workouts on my channel try to reflect that.

[@BarbellLogic]

Sounds like what you're doing is great!

[@mr.boxingmoves486]

I have the same mindset at 55.. but my favorite medicine of choice is HEAVY-DUTY LOOP RESISTANCE BANDS . I GET THE SAME RESULTS BUT WITH THE ADDED BENEFITS OF AGILITY AND SPEED.

[@BarbellLogic]

Appreciate your comment

[@johnnickless2529]

Amen! Sully is the man

[@BarbellLogic]

Yes...yes he is.

[@colinkee3537]

Great video, full of common sense and logic, I have one question: What's the 4th exercise? Sullivan talks about 4 exercises. I assume the first 3 are Bench, Squat, and Deadlift - The Holy Trinity, but what's the 4th? I've always been interested to know. Thanks

[@BarbellLogic]

Press (standing barbell overhead press)

[@knowntodigress]

I want to be able to pick stuff up, be comfortably mobile and get up without assistance as I age. Also lifting barbells make me feel like a bit of a bad ass - an added ego boost!

[@BarbellLogic]

Agreed!

[@kysersose3924]

At 52 I almost died in a car accident. It took them 45 minutes to cut me out of my "Taco'd" BMW . My lower left leg was crushed and is now titanium. I had 5 crushed vertebra. L4 and L5 were crushed in half. All were untreated. Both my arms were ripped out of their sockets. I have 3 titanium screws in my left ball joint and 4 in my right. Half of the tendons and ligaments in my shoulders were carved out because they were so shredded. Today, I am almost 60. I am weight training in the gym 2-2 1/2 hours 4 days a week and doing 1 hour of MMA once a week. I just did a set of 5 with 275 on the bench and 5 sets of bar dips, weight assisted pull ups, and military press. I finish with jogging a mile on the treadmill after the workout. I am now well past "doing good for an old man who had his arms ripped out" and soon expect my fellow gym rats to merely say "that guy dominates." Guided by a strong, disciplined mind... the body will refuse to die. Stop making excuses.

[@BarbellLogic]

Love this. Thanks for sharing.

[@MohamedMohamed-by5iy]

Amazing story 👏🏻👏🏻👏🏻so motivating 💪🏻 stay strong 💪🏻

[@hugecraig]

Barbell Logic where Brains meets Brawn

[@CEPTime2Entertain]

Do you guys work with people in the UK. I'm a PT / S&C coach, who also preaches the power of the barbell @kopefitness

[@BarbellLogic]

yes we do.

[@richardcornnuts5470]

Hope the program addresses stability, mobility and flexibility before you get under the barbell. May end up with muscle imbalances and or injury. Especially for sedentary people.

[@BarbellLogic]

What is a muscle imbalance?

[@jeffreydaniels7519]

I love it! Death by last rep....M.M.M.M.......That's for me!

[@goodboyringo9716]

I wish all older people would lift staying vital and strong as long as you can.

[@BarbellLogic]

We do too

[@STIXAHOY]

Damn this script is so well written ......Amen brother !!!! I'm 54 going on 25 .........an Avid lifter........ I'm faster and stronger than many 18 year olds.........

[@BarbellLogic]

Heck yeah!!! Keep it up. Thanks for sharing.

[@ukidding]

Good posture comes with weght training

[@BarbellLogic]

It certainly helps.

[@jeffreybabino8161]

No broken bones

[@eatmeatandliftweights5754]

Your videos/approach is like a candle in the dark. The problem is that our society is FRAILGENIC, eg. it's set up to make us all frail and sick, especially if you a woman over a certain age, this is my own observation in the environment I am in. I have people asking me if I am going to move out of my house when over a certain age, one day I had a check out lady inform me that my shopping bag was heavy!!!! It had only a bottle of drink and some other small items. People express amazement that I walk to the train station every day, they ask why I don't catch the bus. I often get people smugly telling me that I wont be able to do [insert activity] when I am [insert chronological age]. I directed some to your videos/site, when I tell people that they do not have to be an immobile, decrepit mess when they are 80, they stare at me like I am an alien! It seems that many people prefer to end up incarcerated in an aged care facility rather than take care of their health and fitness. Often I feel like I am living in some kind of cult where everybody is programmed to self destruct. People do not see the value of strength, they think it's only for athletes. If you are weak, on prescription meds or overweight you are in the majority of the population. I don't have good genetics and will never be an elite athlete, but at 56 I achieved double body weight deadlift, have no health issues and take no prescription meds.

[@eatmeatandliftweights5754]

@Frank Burjan Cheese is excellent for bones.

[@Winteryears]

A great motivational talk...now to do some squats.

[@BarbellLogic]

Awesome. Hopefully the squats went well.

[@ranadaouk6932]

Is it safe for men with controlled hypertention?

[@GreySteel]

It isn't just safe. It's _essential._ Get under the bar.

[@kiril1]

Even with a controlled hypercholesterolemia.

[@GreySteel]

Of course. Why not?

[@kiril1]

Was just kidding regarding hypercholesterolemia. :)

[@GreySteel]

Well that's a relief.

[@tonyv7753]

Also all that liquir u got got back thr 2

[@patachon4882]

If you don’t have access to “barbell” but only to “weights” will it work the same.

[@BarbellLogic]

Nothing can replace a barbell, so it will not work the same, exactly...but weights are ALWAYS better than no weights :) If you can access a barbell, great! If it's not at all possible given your circumstances, then free weights are the next best thing.

[@debmukhopadhyay4227]

If I use dumbell will it be okay?

[@BarbellLogic]

@@debmukhopadhyay4227 Using a dumbbell, or a couple dumbbells, is so much better than doing nothing. SO, start doing some exercises with a dumbbell if you can.

[@basedoppenheimer1497]

I am barbell pilled.

[@BarbellLogic]

One of the best pills