Resistance training: How to stay strong as you age | Dr. Brad Schoenfeld

I am 75, short woman with a basically unathletic build. I now exercise every day with free weights at home, using videos on YouTube. Over the last 18 months I have got much stronger, improved my balance, lost a significant amount of body fat and built a significant amount of muscle. Videos on line are free and can be a great help. You need to be careful about technique and the programme I use reminds me to think about how I am moving. For me it has been a very enabling and encouraging way to get older!

Hormone replacement therapy, intermittent fasting, more plant based meals, regular sleep, and strength training have all combined to make my post menopausal mid 50's hopeful and even fun. So encouraging.

Resistance training and a plant based diet saved my life I am in better shape at 64 than at any time in my life

I totally agree with this , 68 male and thanks to my son who took me to the gym 9 months ago.. I was reasonably strong , but lifting weights and pulls and pushes with wire machines , use a rowing machine etc , feel so much better in myself , now go to the gym twice a week, ride a push bike a couple of times a week long walks when not doing these. Went on a two week late sun holiday and went swimming in the sea and found I could crawl swim for a good 100 meters without stopping in the past always stopped after a minute or so so did 800 meters swimming a day never achieved before so al in all stronger all over …. Feel much younger too

I am 85 I exercise with weights 14lbs and 20lbs 4 times a week and climb 5 floors every day Female 5ft 1 inch 118lbs From Quebec Canada

All my life I have been a cyclist, touring or racing. My first bike when I was 5. Now 85 I am told I only look 84 and a half! Never stop riding, every day if you can, not just to keep fit but to be happy too. Stress-free in the countryside, in beautiful autumns, summer, spring, and winter too if you can. Go for it.

Push, pull, hinge, squat and carry exercises will cover all the bases. You can combined these for compound movements. Lift 2-3x week - do 2-3 sets of each movement with heavy enough weights that you start to feel muscle failure by eight reps. Don’t make it harder or over complicate it. Just doooo it. Your future self will thank you. 😊

Great advice, I'm in my mid 60's, swim miles in the sea, cycle over hill and dale and swing kettle bells in testing workouts. I'm strong and fit. Only deterioration I've noticed is cycling a little slower, but still have great endurance. I have no plans to become sedentary. Also cook all my meals from raw ingredients. It escapes me why these fundamental benefits are ignored by the majority of the population.

A few tips I've picked up: Take the long view, build up slowly and your joints and ligaments will become stronger too. Have a gentle warm-up/loosen-up before resistance work. Don't overdo it - stress your muscles but don't exhaust yourself, or you'll be too busy recovering to grow. Get plenty of rest. To make the last few reps more productive and less effortful, use 'eccentric' work, that is, lower the weight as slowly as you can - you can lower a heavier weight than you can lift when the muscles are tired, and it is actually more productive. It can be done solo for many bodyweight exercises, but you may need some help with weights. Remember that your effective strength will vary, so don't expect to equal or improve your best every time, sometimes it just seems hard, so do what you can. Don't beat yourself up if you can't face a session - or maybe just do one exercise - sometimes you feel better once you get started.

I started weight training about 18 months ago then this spring got my biennial DEXA scan to discover that for the first time in 10 years my scores had improved 6%.

Great show.. Resistance training has done wonders for me. I am 67,a South Indian lady, and an ITF player and runner. I do the 100 meters in 18 seconds. Won the bronze jn the world 10 k TCS race recently with a timing of 1 hour 9 mins. Never been to the gym.
I clean my Duplex home by myself( no electric gadgets to help) and wash my own clothes.
I run up and down the stairs and water my plants using a bucket.
I coach tennis and teach piano on weekends.
I have 5 cute grandkids and carry the babies effortlessly.
I believe the right diet makes a big difference too. I changed from ricebased vegetarian to ricebased vegan, with very little oil in 2021 thanks to watching a video of Doctor John McDougall.
My 94 year old dad is my inspiration. He runs and has his own home gym where he works out daily. He has just written a book: Fit at any age( Retd. Air Marshal P.V.. Iyer)

As a retired physiotherapist, I adore these podcasts, especially the exercise and activity ones.
It is so relatively simple and massively effective, if it could be rolled out to everyone, it would save the NHS a fortune

I am 63 and Ive been lifting weights for around 40 years. I have significantly more muscle mass now than I had in my 20s.
My advice: never stop!

I am 67 and go to 2 Body Pump classes a week. I find that a brilliant way to do safe, enjoyable resistance training. I also do 2 Zumba classes, 1 pilates and swim regularly. The joy of retirement. Find some kind of exercise that you enjoy and you're more likely to keep doing it. Really enjoyed this episode of the podcast.

I am 55, started lifting weights (powerlifting) when I was 47 to 48, when I was suicidal,(life throws shit at me, but I am staying strong etc) it definitely helped my mood and my health, Richard Schuller's book Powerlifting Over 50 and Johnathan M. Sullivan's The Barbell Prescription, were both well worth reading. I am now stronger than when I was in my 20s,.and have, surprisingly found myself being someone's eye-candy while in town. I have a trashed knee from an accident in my 30s, doing squats etc has definitely helped me retain some movement. I tend to do my lifts 3 days a week (squat, bench, deadlift) and boxing based cardio a couple of days a week, I normally do 16:8 intermittent fasting and lift weights while fasting....definitely worth doing!

Im 62. Returned to lifting 3 years ago after a 25 year break. Deadlfting, squatting and pull downs all heavier than in my 20s and 30s. 60s is the new 40s.

Thank you for asking about menopausal women. Much of the advice given is for men, so this is much appreciated.
I would love an interview with Dr Stacy Sims.
So thankful for all Zoe does!😊

Love the pup having a roll and ear scratch ( starting at 15.11.) I had to rewind to catch all I'd missed while being distracted by all that cuteness.😊

I started using weights 5 years ago when I was 63 to help with a shoulder problem and it has changed my life. One of the best things I have ever done. I exercise at home using programmes from an online provider. There are many out there and I often say use the one that annoys you least!

I love the doggy in the background doing yoga!