76 here (77 soon!) … I never worked out in my life - not athletic, etc. After my husband passed away four years ago at the peak of COVID, I stayed in bed almost a year. When I finally decided to get up I found I had almost lost the ability! I started going to a fitness center just to ride the bike and build some movement. After about 18 months I saw some improvement and wanted to do better. I was reading about strength training. Now I’ve been working on strength training 3 days a week with a terrific young woman for one year. My daily tasks have become easier, I have greater stamina, and my quality of life is much better. I have far to go but I’m trying and I’m getting better. Grief and aging are fearsome foes, but, I’m earnestly trying to make the best of my life and hope I can still be a force for good.
I am so sorry to hear of your loss. That must have been so incredibly tough. I have huge admiration for the way you have picked yourself up from the depths of grief and are building strength like this . Sending you much love and hope for the future.
@@thehonestchannel Thank you for your kind reply. I am really enjoying your channel and refer a lot of friends to tune in, as well. There’s a lot of value to a trusted source for healthy beauty and body info that I can put to use now. I need to do today what I know is beneficial to do. 💕
So sad....it's a sad part of our aging lives. so glad you decided to get back up. The reality for us aging folks is that we loose muscle density and strength pretty fast, as we age. Primarily, it's a result of our pituatary no longer pumping out the good stuff "gh". However, we can bounce back to some reasonalbe extent..by doing a good quality resistance regimen and eating correctly. For us older aging folks.. *WE NEED GOOD QUALITY PROTEIN...* The general rule of thumb is 1 gram of whole complete protein per desired 1 lb of body weight. I think that's a pretty good starting rule, untill you get to a point where you're putting on muscle and burning fat. It will happen at different rates for each individual, but it will happen. Note I said good quality complete protein. What does that mean? Well here is a fact.. vegtables/leafy greens/grains ARE NOT COMPLETE/WHOLE PROTEINS.. you only get that from meat sources.
@@DangerZone-w6y Thanks for your comment. Yes, we live our lives in stages and each stage requires different set of skills from us. I feel fortunate to be living in a time when we know more than ever about the things that can help us to do our best during this final stage of physical life, the toughest stage from my experience. How I eat now has been the big complement to how I move my body. Protein is the center of my daily eating with vegetables and fruits built around that. I like listening to the Honest Channel because, true to the channel’s name, she clearly puts it out there, telling me about current products, tools, and techniques for my aging “system” and the validity and efficacy of those options. I’m glad for all the good information and support I can get. I evaluate all of it and use it if I possibly can.
I’m 69. I lift heavy weights. The density of my spine has improved from osteoporosis to osteopenia. My favorite t-shirt says “My ideal weight is me holding a barbell.” 💪🏻💪🏻
I’m 65 and weight train twice a week with a trainer. It’s been ten years since I started lifting weights. I had breast cancer five years ago. After chemotherapy, surgery, and radiation my recovery time was estimated at one year. Within two months, I was lifting weights again and felt great. Strength training helped both my physical and mental health.
To me the most amazing thing about this 95 elderly is that she is willing to do it for her own sake. Many people would use the excuse that they are old for not lifting the slightest weight.
I know the excuse, my mother uses it all the time. She could do so much for her independence, but she refuses. She's trapped into a physically delibilitating life by her own poor attitude.
Im 73 i use to lift until i got iminjued and got pregnant at 40 after that just stopped everything. So then my body fell apart hystrectomy thyroid diabetes gallbladder all gone. Now im weak the last of my family passed away and i did nothing i mean nothing for 2 years. I decided im not going to die so i might as well live again. So i went back to the gym started out in the pool walked for an hour. Nothing happened except sore. So then i heard walking ok i walked for an hour. Just sore still weak. I know what i feel like when i use to lift. It was the best i ever felt in my life. I want to feel strong again. Im going to have a bone density test and check with my back sugeon to see if i need another mri on my back from a bad car accident. Im going back to the wild side of the gym again. Im excited. So gkad i watched this episode. Its a God thing.😅
I am a trainer and group instructor for over 50 folks. I'll be 70 myself in 6 months! This information needs to be shared, and I certainly plan to do this for my group. The book is on order , can't wait!
I broke my tibia and ankle last week. And my son who is DPT and also coach, already put my 20 LB weights by my bed the minute we got from the hospital encasted… He gave me a routine, safe to do with my daughter’s supervision so i don’t injure myself further . so let’s see how it heals!
Totally inspiring. It also makes all the women’s weight trees with 2lb to 5lb weights seem totally ridiculous! We clearly need more weight! I’m going to join a gym 💪
This is so wonderful and so timely. I just ordered the book, as well and may try the online coaching. Soon to be 73 and have lost too much strength and mobility. I am fighting back and this will be a driving force. My son strength trains and has been after me for years not to use the machines at the gym. He will be all about this. Thank you so much for this valuable info!
ABSOLUTELY GLENDA! Get with your son or a good trainer and there's no reason at 73 that you cant get a lot of your strength/mobility back. You have have a good solid diet as well! Have you seen this lady Renee Landers ? She 73 and started training at 69... If you're looking for some inspiration.. go watch her, you'll be amazed.
This is perfect timing. I already bought the kindle version of the book before the video ended and found out there is a Starting Strength gym about 30 miles away. Thanks for this information!
I'm 78 and have been strength training on and off (mostly off!) for about 3 decades. However, I recently had to abstain from almost any kind of exercise for a period of 4 years and 2 years ago started strength training again, but at home this time, not in a gym. Within that time, I also have had back surgery (2 years ago) and a hip replacement (10 months ago), so of course, I had to abstain during recovery twice. This video is so timely for me, because I had just resolved to find a gym and "go heavy" instead of bands and light weights with many reps. I've already made an appointment to speak with one of your trainers online, as there's no Starting Strength Gym in my city, Phoenix, AZ. Thank you soooo much for featuring Chris Reis and the Starting Strength program! It sure seems like exactly what I was looking for!
Fabulous ~ very inspiring , already shared this video and tracked down the book. I think of the strength of face .. of the jaw bone and keeping our face youthful and strong via chewing … and how the foods we eat are a part of our vitality program whether they are soft and processed or crunchy and need tearing, grinding and mastication. Thank you 💪🏻 ❤
I just ordered the book. My son told me I should start weightlifting. I’m 62 and have osteopenia so I’m looking forward to reading the book. Thanks for this episode, very encouraging.
Please don’t rush out and lift heavy weights alone. Have someone around who can rescue you if you get into difficulty. Even better someone more experienced, a professional PT for example who can spot you.
❤ What a wonderful interview and an enjoyable conversation to drop in on. Smart questions with intelligent reflection. Good listening giving this coach the space he needed to express himself and all that he has learned. I’ve come to similar conclusions in my own life and work
For those interested, Belinda Beck conducted the Liftmor trial in Australia with post menopausal women to see if older women could improve bone density. That trial successfully demonstrated you can if you work at 80 to 90% of a 1 rep max. The four exercises were deadlift, overhead barbell press, barbell squat and jumps. The Onero program was developed as a result of this outstanding program. Anyone with osteoporosis must not do any of these exercises without supervision of a qualified physical therapist. Strength training works but must be supervised by someone who understands the needs of older and osteoporotic people.
As a rider coach and horse trainer I have noticed restrictions in lifting saddles and being strong in the saddle ... at 68. I am just starting to weight train consistently. At 55 I was at an excellent level of fitness doing P90X and am determined to get back to my optimum fitness by the time I am 70.
Good she is involved. This isn’t surprising just because she is 97 While working out at. A private gym on Longboat Key many elders worked out there. My Father played genius until 95. My Mother trained at a gym they’re into her early 90s. Weight training is bone building. I competed in body building. My bone scans are impressive I’m told. Won’t have osteoporosis. Strong bones.
Brilliant video, thank you so much to both of you. So inspiring and informative. Just about to order the book. I also need to up my game in the gym. Thanks again.
I guess I am one of those people who cannot weight train because I lost my right hand due to sepsis. It was a sudden and catastrophic illness. Interestingly, the intensive care team, who I spent 3 unconscious weeks with,upon my recovery told me that had it not been for my physical fitness and strength I could not have survived. I have tried with Prosthetics but the weight pulls the prosthetic off. I used to train regularly every day prior to my illness and I cannot tell you what an enormous loss this is. Whilst of course my muscles have memory and I have not trained for about 10 years my upper limb muscle tone remains and surprisingly despite losing my right hand my right upper limb remains stronger. Strength training affected everything about me. Whilst I am a 5ft 2 “ diminutive woman my posture strength, poise and love of life were obvious . It is a massive loss to not only my physicality and fitness for life but more severely my mental state and confidence. An absolute tragedy for me personally. I would say to any adult particularly women to strength train throughout life it need not be a mad dash towards the latter part of life but should be an integral and necessary part of our lives. I miss my strength and fitness terribly.
So sorry to hear this. Could you use wearable weights instead? They have ones for arms and legs but also weighted vests that might help too. Just a thought though I'm sure you've probably looked at this option. Wishing you the very best.
Great info. Research Dr Jaquish's book and equipment! He is the developer of a great system, Osteostrong, offered only in specifics centers. It is exclusive for bone density. Outstanding! But his strength system that is designed to be used at home is equally outstanding!
So enlightening and inspiring! Thank you for educating through your interviews! I use a weighted vest. I wonder if it does the same thing. I haven’t used it in a while because it is hard. lol sounds like I better get on it again.
To avoid spinal injury, you (1) learn correct exercise movement such as hinging at the hip rather than bending forward, and (2) progressive weight loading, ie start low and slowly build weight. BonE responds to stress from the muscles and tendons. The Liftmor trial was completed in Australia with post menopausal women who were introduced to 4 exercises - deadlift, overhead barbell press and barbell squat plus jumping. All these participants had reduced bone density but 86% of them built bone over the 8 month program. You can look up Belinda Beck, Liftmor or Onero (which is the weight program based on Liftmor). Slow progression, good technique.
What about to much protein and the kidneys ? And you mentioned how much protein per pound of weight . I’m overweight. Do I go by my current weight or goal weight ?
Thank you & inspirational. You might also want to check out the book Next Level by Dr Stacy Simms. As a woman in midlife, I've been finding it educational.
Does this mean we cannot do heavy weights unless we go to a gym? Not everyone can afford the money to hire a coach, set up a home gym with barbells or have the mobility to travel to a gym. My dumbbells are only 7kg max.
Hello great information! I have spinal stenosis and a herniated disc. From everything I’ve researched deadlifting is not recommended. What are thoughts? Thx 🙏🏼
Sometimes osteoporosis is because of a lack of hormones. I’m 68 years old. I was a competitive bodybuilder. I lift pretty heavy weights, run and did intervals. I still do all those things at 68 years old and I developed osteoporosis. So why lifting heavy weights half of my life.running and doing high intervals I developed osteoporosis? Sometimes is not that simple. I know if I hadn’t done all those things and be in a fantastic shape I would have been in trouble now. But my question is Why? I also mention that my diet is very healthy and clean. Also being a body builder I’m very aware of my protein intake and make sure my protein is on point.
Maybe add K2D3 to your diet if you haven’t already? You might need more vit D than most which helps with the uptake of calcium better and K2 as well? I dunno but I can only imagine if you did not do all that you do well you’d probably have many broken bones and be bedridden Im thinking. Anyway I hope you find your answers
@@sonnyecho9195 I take 5,000 units of D3 along with K2-7 My supplements are great and I’m in no medication whatsoever. Is not about something that I didn’t do. I did all the right thing,ate the right foods. Don’t eat processed foods at all. Worked out 5 days a week with 3 days of lifting heavy. Sometimes you can be doing the right thing and still developed osteoporosis. One thing I didn’t do is take HRT because the doctors put the fear of God in me about cancer. I do regret very much listening to the doctors and my trust in them are none. Most of them are absolutely clueless about women’s hormones,specially men doctors.
I want to start training but it’s almost unaffordable in my area. You need to work out 3-4 times a week with weights, yet PT’s charges 150-200 and hour. I couldn’t afford that when I was in my 30’s and still can’t in my 50’s. 😓
I wouldn't be able to do that either. I'm a gym member and I'm going to pay for a couple of sessions with a trainer there to show me how to do the lifts and then I plan to go it alone from there and just carefully progress my weights. I have the book for guidance.
You can still do a weights and strength program so long as you’re supervised. You might like to look up th Liftmor trial which was set up for people with osteoporosis to improve bone density.
The particular program that Chris is focused on does have barbells at its heart. A great place to start if you're interested though is the book. From there you could decide whether you wanted to look into nearby gyms that may offer barbell training or even look at getting a set for your home. As he says there are second-hand sets for sale so it doesn't have to be expensive.
So happy I found your channel. I am 84 living with my daughter who is a Personal Trainer. I am an ex.classical ballet student and yoga teacher for 30 years. At age 75 gave it all up and just go for daily walks. Always told myself I would hate weight training. We shall see.
@@judyculang3766Ah, I hear you. You can still build strength and do a whole lot of good at the gym. You might be able to persuade them to put a barbell set in at some point. Great that you have a gym though ❤
@@judyculang3766 Hi Judy! I hear you... but like the old saying, try to refrain from letting perfection be the enemy of good. Taking the first step is usually the most challenging and important part of any process. Get yourself in the gym working with what you have and focus on good form and consistency. Start with what you have ( if you can...perhaps a few sessions with a PT) and build a routine, then a habit, and go from there. I loved everything about the "whole body workout framework" presented but the lack of emphasis on that, to most people, starting anything new often works best one step at a time, at one's own individual rhythm until a routine, some confidence, and habit are built and one can take it from there. Have you heard of Atomic Habits by James Clear? You can google it and find some videos on it... it's an amazing resource to reinforce the concept of small gains mounting to big changes! Best wishes to a healthier you! You can do it!🧡
Aging generation... "boomers" They could make a lot of money if they focus on resistance training and correct nutrition for Seniors. Both are key in health for Seniors.
I’m almost 60 and been in the gym almost 2 years now consistently 6 days a week more or less and what I’ve noticed is the balance between strength and hypertrophy… while it is true that females of a certain age can progress in just strength, it often conflicts with volume training for me personally and my strength is happening at a much slower rate than you discuss. When I started lifting, I progressed quickly but that fell short after I realized how much I also love ❤️ volume training. I mean life is both endurance and strength so I don’t think I can make those fast gains w deadlifts and squats and bench because of the volume training…if i go for 3 rep max on bench, I can’t do 5 sets and then move to incline and shoulder press and press machines, etc…. I’ll be way tired’ 🥱 lol! That said, I lift lots of compounds but the weight is about 75 percent of my one rep max so I can squeak out 3-5 sets and then eventually I progress that 75 percent and get stronger that way. I’m hear stories of older women deadlifting large amounts of weight but wonder what kind of volume training they do. It’s all so impressive and I’m just not there with those large numbers yet. ❤ but I do feel a bit stronger overall and have noticed some muscle progression for sure :)
