I discovered a nifty exercise for upper body a few months ago. When I first tried it I could only do 5 or 6... I just finished 3 sets of 25, so even old guys (82) can get stronger by building muscle. Every other day I do pushups on stairs. I stand with my feet on the floor at the bottom of the stairs, and place my hands at about shoulder width on top of the fourth step. Then, I just lower my body, until my stomach touches, and push off. I adjusted the reps, as I felt what I could accomplish without too much fatigue. I reached the sets of 25 in just 3 months, and have gained size in pecs, biceps, and triceps. I had minor tears in rotators twice, but the stair push-ups seem to have strengthened shoulders, too, without aggravating the rotators.
I call them “park bench push-ups” anytime you’re walking around the lake when you see a park bench do some push-ups With your hands on the back of the bench
At 79 years of age, strength training since I was 14, I workout three times a week. I focus on the heavy compound functional exercises: Deadlift 2x48kg K/bells Squat 65kg sandbag Shoulder Press 2x20 kg d/bell Sandbag carry Walking fast 3 minutes in between. All the science, including neuro-, supports (according to your condition) heavy weights with the classic compound exercises.
I’m 59 and was always a powerlifter in my younger years. Although injuries have kept me out of the game for awhile mainly lower back and mid back . I still have that desire to lift a house or a car. lol! Love your workouts and this channel!
I have been working out since I was 17 . I’m now 62 .Best thing I ever did in my life along with martial arts.I recommend to everyone so you don’t fall apart when you grow older.
Thank you Gary. I'm starting my 70th trip around the sun and I need to be fit enough to make another dozen or so laps. Your techniques will assure that I can. Thanks for making these important videos.
Im a 60 year old man- I have never really spent much time with Resistance/weight training in the past although I have always been involved in athletics and sports. I wish I would have though. I have wanted to start a program but really never knew where to begin. I liked your selection and I am gonna try them starting this week. My plan is to Get into a 3x/wk program and really commit to that.. Thanks for the video !
Aged 53. Do 3x35 mins sessions a week early morning before work. Alternate between: (1): bodyweight deadlift, incline chest dumbell pushes (22kg), tricep curls and sit ups (on board) and (2): bodyweight bent over rowing, bicep curls and crunches (on board). It gives a lot of bang for your buck timewise.
Totally agree with elbow position and hand position with dumbbells. I'm 54 and have worked out since 2nd grade when I got my first weight set for Christmas. I weight train 3 x a week, chest, arms, and combine back with shoulders. Mostly superset bar with dumbbell and do 24 sets per workout. Before each workout, I warm up with abs, combine hanging knee raises with ab wheel and planks. Beyond weight training is as much outdoor cardio I can do, cycling, swimming, hiking and alpine skiing. A perfect day is completing a trifecta, combining 3 different exercises, weight train, cycle and a hike, for example
Wow, great video and so true! I evolved to those basic exercises on my own for various reasons, though I do seated cable rows instead of the DB rows. I do incline DBs at a slightly lower incline. Bulgarian squats are amazing. No neck and back problems, but a terrific natural squat motion to really work the lower body. I’m 60 and going through cancer treatments for the 5th time, so I’m all about finding the optimal exercises to stay in shape.
Excellent. Totally agree if you could only choose 3. Like someone else said, I naturally moved into a similar routine for all of the reasons you mentioned. 57 now and grew up lifting weights with all kinds of routines. Always been lean and tight joints with limited range of motion. Still mix it up but these are go to exercises.
Suggestion: A video highlighting the 3 areas of the bicep {Long. Short. & Brachialis) and the variety of exercises to target them. It ought to include discussion around using heavier weights and lighter weights.
Once a week (twice if experienced) do 2-3 sets of seated concentration curls (for short/inner head), 2-3 sets of seated incline dumbbell curls or close-grip ez bar curls (long/outer head), and 2-3 sets of hammer curls or reverse curls (forearm/brachialis).
Whether you have back issues or not, I seriously don’t recommend any kind of freestanding bent over rows. It’s too much pressure on your back and you’re going to wind up with back issues. You can accomplish the same thing on a flat bench which one knee on the bench one foot on the floor, and then do one side at a time. There’s hardly any pressure on your lower back.
Fair point, but even better keep both feet on the floor, hand-supported on bench or rack or something. One knee raised with the other on the floor creates a pelvic imbalance which can risk groin injury or even hernia over time.
The ketogenic diet together with more lean muscle mass is the most efficient way to burn off excess body fat. Cardio is not nearly as efficient. Doing the bent-over rolling with the Palms facing up whether you are supinating and pronating your wrist or not, will directly work your biceps and forearms as well as your entire back. Once you get stronger I would add some tricep and shoulder work.
I'm 61 and I've been doing "HIIT" training the last year with weights, and Bike and I haven't been sick, I don't get that "I over did it feeling" anymore after hard exercise, or hiking, or even after 20 miles on my bike! I'll tell you though I had to work up to it slowly. Use it or lose it gentlemen!
These are probably the top 3 free weight compound exercises overall. Add in some dumbbell Overhead presses & dumbbell Romanian deadlifts and that covers most of the bigger muscle groups.
I'm 86 and have been working out with weights sense I was 15. I do around a 20 minute workout doing six exercises and I still have about the same muscle mass I had whenI was 40.
Thanks, Gary! For squats I use the Titan Safety Squat Bar to protect Shoulders, neck, back and knees Weighs 61 lb and handles placements change the angle of attack for core and back- Good Luck! (77 w/ titanium shoulder and knee, neck vertebrae fusion so careful at last-haha)
Thank you. Turning 60 end of month. Fit for my age but want to keep balance and reduce unnecessary strain to joints. Very good choice of 3 3xercises. Cheers from kev in Ammanford wales
Bro. 57 now. I have been in a bulking phase for about 25 years. I’m 5’8” and 27.5% body fat and I weigh 200 lbs. I have been walking for the last month five miles a day. I want to start back working out. I don’t think I have a whole lot of visceral fat. Would intermittent fasting be beneficial. I like the thoroughness of your instructions. I need spoon feeding at this point. And you help me learn. I am driven once I get started. But a have to be prepared to avoid injury. I look like I’m in my early forties. I CAN DO BETTER!!
I'm an overweight guy (5'5", 200lbs.) turning 86 in a few weeks. I strength train twice a week, once at home via Facetime with a friend and once at the gym. I've had both knees replaced, my right shoulder has a torn rotator cuff plus a torn bicep so only half the bicep is attached, and I have spinal stenosis and spondylolisthesis. The knee surgeon said that if I want to maximize the life of the knee replacements, just walk, bicycle, or swim. Since I can't go through the torture of a knee replacement redo, I listen. I know it's also important to lose weight, but I've given up on that. I do opposing muscle groups super sets. So I'll do assisted pullups and then incline bench presses with 45lb. dumbbells. Then there'll be seated cable rows, 60 lbs. for each hand alternating with 20lb. weighted pushups on pushup handles. Depending on whether I'm in the gym or at home, for my glutes I use a 210lb. band attached to a door for standing hip thrusts or, using ankle straps, cable glute kickbacks with 30lbs. At the gym, there are also the abductor/adductor machine, the pec fly/rear delt machine, and the e-machine ab and lower back. I also do seated dumbbell presses and hammer curls. So far, I seem to be holding muscle loss with aging at bay.
I've never been a big fan of standard bench presses. Best mind/muscle connection for me is something called barrel presses -- I do them on the low-incline; not flat, but not as high as regular incline. And with legs, much like the standard chest press, the barbell squat absolutely kills me. And my back. I definitely prefer those Bulgarian Split Squats. Less stress on the back, and they hurt like hell, but in a good way.
I been doing the Bulgarians for a few years now. One thing I struggled with is the ROM and the positioning. What I learned was to set up at the bottom to ensure you're getting a full ROM. This way you don't have to fumble around with foot placement, etc.
Good video. There is certainly a legitimacy to compound exercise workouts. I do a “Classic 3 day” workout (59 years old). Chest, legs, and back with only dumbbells. Been doing it for 30 years with slight modifications over the years. Can’t beat it!
See my above comment for my experiences on this. The key is to find the right weight starting off for YOU though. Also 3 times per week is good but can be fatigue inducing after 3 or 4 weeks straight, so don't be afraid to drop it down to 2 times per week then for more recovery, before returning to the 3 times per week again. You will be amazed to find that your next workout, you will then feel MUCH stronger. That's what I found anyway. It seems like 2.5 times a week suits me but that cant be done of course lol. Also try get lots of sleep as it really does help.
64 male, lifting mostly compound lifts for 15 years after knee surgery ended my 40 year of running.. I respectfully disagree on using dumbbells exclusively and recommend the barbell....even for 60 year old novices. Work on the basics: Deadlift, squats, overhead press, bent row, and bench. If you need accessory then do chin ups and dips (assisted if necessary.)
As a 60 year old man, I’ve started working out at the gym for a year now. One day I’ll do 1/2 mile treadmill, 3 sets of chest, triceps, shoulder, leg extension and abs. Next day, lats, leg curl, biceps, shoulder and abs again. All 3 sets each. Not really feeling it. I don’t know what I’m doing wrong.
Leg extensions can be stressful on knees, especially aging ones - stick with squats and lunges. Leg curls are inefficient and can stress lower back - stick with moderate-weight dumbbell stiff-legged deadlifts. To "feel it", emphasize heavier compound movements (pressing, rowing, squatting), as heavy weight as possible while under full control with strict form, 8-12 reps/set. If you're not approaching failure by the last 1-2 reps, increase weight.
Excellent vid. Gave me some ideas that I'll be using starting next workout. As for balance, oh boy is that a problem after a certain age. I have, though, found that increasing strength has a remarkable effect on improving that old-age balance problem. Doesn't cure it, but any improvement at all is greatly welcomed. I'll be 80 in 3 months and appreciate any and all tips for resistance work for sure. (Subscribed now)
Balance is indeed a challenge! I have some serious nerve damage in one leg that makes it even harder. I do Bulgarian squats with a belt around my waist and a cable attached, then I use my arms on a squat rack for balance. Or try holding a DB in one hand and putting the other hand on a stable object. Kudos to you for lifting at 80! My mom is 88 and still does water exercise 5 days a week. I love seeing people keep moving.
Great tips on each exercise. I'm 57, so I think I'll cut back from 3 to 2 whole body workouts per week, given that I also use my rowing machine at home. I like Gary's knowledge, but I'm not thrilled by the fact that he doesn't reply to comments. Is he suggesting to do a workout with only these 3 compound exercises?
These guys never reply to comments or questions as they want you to purchase their programs. I love the channel as I’m 61 but it would be nice to sometimes get a response
Basically - push, pull, legs. If you look at the three exercises here as a guide rather than biblical commands, it makes more sense. Some days the push can be a shoulder press, or the leg exercise can be lunges, or whatever else if your mindset prefers variety.
Honestly, I usually don't click on "THE ONLY EXCERCISES YOU NEED" videos because they feel like clickbait. That said, I did click on this, and I agree: if you have to pick only three exercises, these are three of the best.
I’m sixty four I build a lot of muscle and you would be surprised warm up 5lbs and then 10lbs and that’s it many many reps with many 1/2 pushups on your toes and then knee bends
Great video! I'm 58 and have been pretty much doing these exercises for almost a year and am definitely seeing gains! In fact I just got 2 new 45 lb dumbells for rows and bench presses . My only issue is my bench is flat and doesn't incline. Any suggestions ?
I'm 53, working out off-and-on since teens. For reasons mentioned in video, absolutely worth investing in an adjustable (flat-to-incline) bench, a cheap but usable one can be had for less than $100.
If you get bored with those exercises, try doing the 'Clean & Press' exercise with dumbbells! It's a great full body exercise!! (Start with light weights and higher reps. Like 3 sets of ten. Then increase the weight as you get more comfortable).
Lunges walking across the floor. Maintains flexibility and always makes for a good ski season. Hello from 52. And get a mountain bike and a road bike. Do miles and climbs. On the mtb, just take it easy on the fast singletrack or technical downhills, healing takes longer. Ride the climbs in the dirt, many muscle groups if technical, does wonders for hips and lower back. Shit we getting old. Measured on the downhill, it is recovery now. Even though you know you can wax the 25 year old.
I like you and I respect that you make videos man but talking about how older guys don't have great balance which is true so the last thing you should be recommending is for them to be standing on 1 leg with 1 leg behind them on a machine or whatever because a lot of people are gonna fall over and end up injuring themselves doing that especially if they're older and already out of shape so you should just be recommending that people do goblet squats to parallel over a bench or something like that as their third exercise and they're lower body basically more leg exercise than anything else even though Bulgarian split squats are interesting I wouldn't recommend them for someone that doesn't have great balance or who doesn't have great flexibility or who's older but nonetheless I respect you and I appreciate that you make videos.
Personally I don't think it's really a good idea to be recommending that older people try to do squats while standing on one leg with the other leg back on something else because I think a lot of people are gonna be falling down and twisting their ankles or even possibly breaking their hips or whatever because older people don't have the balance to be standing like that and squatting up and down like that or the strength for sure on only 1 leg and I'm not even that old yet not even 50 yet but I wouldn't want to do squats while standing on 1 leg with another leg back behind me stuck on a piece of equipment myself so I definitely personally wouldn't recommend that for older people and I would have probably just recommended box squats, goblets squats, squats while holding the dumbbells at your shoulders possibly or something like that even if those squat variations are always mentioned and recommended, I think they would be much more practical, effective and safer especially for older people man undoubtedly but no matter what I appreciate that you take the time to make videos and trying to help people just like everybody else that's doing it here on RU-vid or by training people because we all know that more people need to be exercising and becoming healthier and stronger for sure!
Does doing the dumbbell row with your elbows close to your body not cause internal rotation of the shoulder and possible impingement or whatever you call it.
Is this your private gym? Wow! I noticed about what your saying about the location of your elbows! I have a bad lower back, I like use no weights on that exercise
Just got an incline bench and now need to know what weight dumbells I should get for the bench press. I only have up to 35 lbs and that seems too light and they are expensive so what's a good rule? Looking for muscle mass.
I do 60lbs, 3 sets of ten and that seems to do it for me! If 35 is light, work up to 50 or 60, but go slow, no injuries! They take forever to recover from the older we get!
Three sets. 15, 15 ,10 reps and with a weight that gets you close to failure. At 55 I've popped three tendons with heavier weights/ fewer reps and go lighter longer now. Turns out my muscles are stronger than my tendons at this age.
It needs to be consistent eneough to stimulate muscle growth ideally You could do it 3 or 4 times a week 3 or 4 days on and a few off because without recovery time, muscle gain isn't possible Monday -ON Tuesday -off Wed -ON Thursday -off Fri -ON Sat -off Sun -off then repeat as needed if 3 days is too much do 2 times a week ..because recovery is one of the most important aspects to muscle growth without it you can't grow because UT always adding more stress without allowing time to recover from the stress Also the important key is progression so eventually ur body adapts to the load and frequency over time
A dietary question. All I have at the moment is a microwave, no full kitchen. I have this sleeve that you put a baked potato or two inside of and it cooks it/them in about 12 minutes as if in the over for an hour, great. So there's a complex carb. But do you know, can you cook chicken breast filets, lean steaks in a microwave and not only have them taste great but not lose any nutritional value due to the microwave? Any other high quality lean proteins or complex carbs that can strictly be nuked, maybe a few of each so I can vary my meals a bit? Thanks.
Gary iam 65 and been Training for 35 years I think iam doing too much work doing full body workouts 4 times a week with alot of sets I think according to you iam doing too much like 9 sets a body part per workout I would appreciate your feedback
My two cents... yes, full body workouts four times per week at your age is too much work. We need more time to recover as we age. Try dropping back to 2 per week.
@@bartrobinson2103 I am 57... I do 2 upper body and 2 lower body workouts per week and 2 to 3 cardio sessions, but I probably do more Zone 2 cardio than intense cardio
