Advantages of Weight Training While You Age


The New Fountain of Youth Strength Training for Seniors

Video taken from the channel: Barbell Logic


The Benefits of Strength Training As You Age

Video taken from the channel: Wild Warrior Train for Longevity


Strength Training for Longevity | Skyler Tanner M.S.

Video taken from the channel: 21 Studios


Doug McGuff-Strength Training for Health and Longevity

Video taken from the channel: TheIHMC


The benefits of strength training as we age

Video taken from the channel: Millar Fit


Benefits of strength training for women: Mayo Clinic Radio

Video taken from the channel: Mayo Clinic


Muscle matters: Dr Brendan Egan at TEDxUCD

Video taken from the channel: TEDx Talks

The Importance of Strength Training as You Age 1. Bone Density One of the most talked-about reasons for strength training in women is the prevention of osteoporosis. 2. Aesthetics Another benefit is aesthetics. Generally, we gain about 10 pounds of body weight every decade during 3. Testosterone. Strength Training for Older Adults Studies of people in their nineties have shown the benefits of strength training by measurable gains in strength through resistance training.

If you have been away from strength training for a long time, or just a beginner, you can begin to reap the benefits at any age. One of the biggest benefits of strength training for seniors is quite basic: being in better shape can automatically help you manage your health. Keeping your body fat lower and your percentage of muscle mass higher can help you avoid or minimize the side effects of various common ailments people tend to experience as they age.

Strength training can help you build muscle, make you strong, increase your endurance and make everyday activities easier. By combining strength and power training exercises you’ll not only get stronger, you’ll build speed and improve your reaction time. That’s critical as you age, because it can help prevent falls. Two or three 20or 30-minute strength training sessions every week can result in significant health benefits: Increased muscle mass: Muscle mass naturally decreases with age, but strength training can help reverse the trend. Stronger bone.

You bet! Done properly, it offers many benefits to young athletes. Strength training is even a good idea for kids who simply want to look and feel better.

In fact, this form of exercise might put your child on a lifetime path to better health and fitness. The benefits of strength training for older adults Aging is associated with a number of physiologic and functional declines that can contribute to increased disability, frailty, and falls. Contributing factors are the loss of muscle mass and strength as age increases, a phenomenon called sarcopenia. But you can regain some control in a number of ways — and improving your strength is one of them.

Muscle strength is important for bone health, balance and just being strong enough for daily. One of strength training’s many benefits include a longer life. The 2015 study in The Lancet found that grip strength accurately predicts death from.

As we age, strength training helps to preserve mobility and reduce the risk of falling. “What has been shown is that if you’re looking at mobility problems, the most beneficial exercises are those that focus on progressive training for strength and power.” And, how much muscle do you lose as you age? Check out the graph below.

List of related literature:

Advantages of strength and balance training among older adults are that it plays a significant role in improving neural recruitment patterns resulting in strength gain.

“International Encyclopedia of Ergonomics and Human Factors, Second Edition 3 Volume Set” by Waldemar Karwowski
from International Encyclopedia of Ergonomics and Human Factors, Second Edition 3 Volume Set
by Waldemar Karwowski
Taylor & Francis, 2006

The concept of resistance training in older adults is not unlike that in younger adults: providing muscles with an overload stimulus will lead to an improvement in the muscle’s force-producing capability, thus helping to mitigate sarcopenia.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

Strength gains increase with age to maturity and then decline in middle adulthood.

“Functional Movement Development Across the Life Span E-Book” by Donna J. Cech, Suzanne Tink Martin
from Functional Movement Development Across the Life Span E-Book
by Donna J. Cech, Suzanne Tink Martin
Elsevier Health Sciences, 2011

Therefore, strength training is currently recommended as one component of an active lifestyle aimed at countering sarcopenia, reducing health risks, and improving quality of life in older adults (ACSM 1998).

“Human Body Composition” by Steven Heymsfield, Timothy Lohman, ZiMian Wang, Scott B. Going
from Human Body Composition
by Steven Heymsfield, Timothy Lohman, et. al.
Human Kinetics, 2005

The basic resistance-training program recommended for health and fitness by the ACSM for healthy adults is an effective starting point for adults over 60.When the goal is increasing muscular strength and hypertrophy, evidence supports the use of variation in the resistance-training program.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Strength training also aids in the development of the skeletal system, improves bone-mineral content, adds muscle mass, enhances glucose metabolism, reduces coronary-disease risk factors, and helps manage lower back pain, diabetes, and geriatric fragility.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Resistance training (e.g., weight lifting) and balance training also have important health benefits in older adults.

“Assisted Living Nursing: A Manual for Management and Practice” by Dr. Ethel Mitty, EdD, RN, Dr. Barbara Resnick, PhD, CRNP, FAAN, Sandra Flores, RN
from Assisted Living Nursing: A Manual for Management and Practice
by Dr. Ethel Mitty, EdD, RN, Dr. Barbara Resnick, PhD, CRNP, FAAN, Sandra Flores, RN
Springer Publishing Company, 2009

When the older adult’s long-term resistance training goal is progression toward higher levels of muscular strength and hypertrophy, evidence supports the use of variation in the resistance training program.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Furthermore, strength training will not negatively affect growth or maturation during childhood and adolescence.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Strength training in the elderly: effects on risk factors for age-related diseases.

“Geriatric Gastroenterology” by C. S. Pitchumoni, T. Dharmarajan
from Geriatric Gastroenterology
by C. S. Pitchumoni, T. Dharmarajan
Springer New York, 2012

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

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  • Great comment on orthopedic PT/re-hab. at the end. Having had 3 major surgeries (Lt. ACL, Rt. TKR, and Rt. Ankle micro-fracture, removed bone fragments and repaired torn ligaments, etc) in the last 3 yrs. I employed BBS style work which impressed all of the therapists I had, and the results were fantastic. Once I explained it to each therapist, they were very supportive. If you have not tried the BBS workout, check into it and read the book so you understand why and how. The why is as, if not more important, than the how. Once you understand the science behind the concepts, you will be more effective with the program.
    The BBS book also gets into the ‘Paleo’ diet which isn’t necessary and IMO doesn’t really belong in the book. I general, much of what is discussed in the ‘Paleo lit. is pretty decent. However, the Diet itself has been largely debunked, but that is a whole ‘nother topic.

  • funny…i already knew the jist of this talk…from studying exercise science my whole life,but i was honestly wonderfully blown away listening to this: GREAT stuff,GREAT presentation…;worth noting is that the fitness industry has a different understanding of things;the “alternative training” ideology is basically what dominates how most gyms operate these days…;simple fact: VERY few people find strength training to be “interesting enough” to make a consistent part of their gym experience,and gyms have KNOWN THIS,for a long time. So,the fitness industry has collectively,quietly agreed,that the most convenient way to generate business (and yea,i suppose keep their membership feeling good about SOMEthing),is to invent other ways to be physically active: functional+core training. Talk about ROI heaven! The fitness industry discovered years ago that selling this kind of training to the public was a massive HIT and the idea of continued efforts to educate the public about conventional progressive resistance, strength training,should take a back seat to the promotion of any OTHER kind of training that could possibly maintain nice numbers (return on investment).
    The fitness industry has turned into a freakshow of junk science and junk fitness pro’s….i go into a gym these days and listen to such endless garbage from trainers (talking out loud to their 1-on-1 clients) who seem out of touch with even the basic principles of strength training…
    So i fear that a REALLY EDUCATIONAL video like this one will just never find its way to a public desperately in need of some truth and fact.

  • Here is my revised formula:

    lose muscle mass (sarcopenia) = lose strength + power + balance + coordination + reflex = disease related

  • his voice tone drops continuously, so difficult to listen. maybe it’s time for hearing aids. would hate to have him as a lecturer.

  • Only the Strong survive. Unless your on a cocktail of drugs to thin your blood and lower your cholesterol and kill the pain and stifle the inflammatory process and live in a first world country. Then you can survive for years with all sorts of grotesque chronic diseases! It might be better if only the strong could survive?

  • I’m 41. Two years ago, I decided to quit the unhealthy vices since my 20’s and got into strength training best decision I made to embrace life and strength. I don’t know if I qualify as a “Masters Athlete” but I surely have set my mind to think like one already. In the two years of training (most of the time self-taught), I’ve managed to progress but still mindful of body mechanics and form. I’m 89kgs, with 5RM squats at 155kg, 5RM Bench press at 90kg, and 1RM Deadlift at 200kg. I am still on LP and I am enjoying it very much.

    I read “The Barbell Prescription” by Dr. Sullivan and Andy Baker and it further opened my eyes to the therapeutic impact of strength training. So, I also read to the book to my parents, both in their 70s and both of the “sick and ageing phenotype” diabetics and hypertensive; Dad had a stroke a few years ago but still mobile. I think I’ve convinced them to get up from the couch, be less sedentary, to move around, and watch what they eat. I am very thankful to the authors for your very helpful thoughts and ideas. I just wish there were SS Coaches, gyms, or even something like Greysteel here in Manila, Philippines who would cater to masters athletes like me and seniors like my parents.

  • Master athlete here. There should be more gyms and trainers geared towards masters. I feel like everyone’s grandfather in the gym. They are all very nice, but half my age, and the blasting hip hop music just isn’t my style. But I guess it will take some of us masters to take the time to learn coaching and start a place of our own.:)

  • Thanks for this video! You are so right. I’ve been lifting weights for the past 2 years. I now have good, lean muscle definition, but without bulk. It has also helped me with my overall energy levels. For any women out there reading this and still trying to decide if weight training is a good idea, just go for it! You owe it to yourself.

  • Watch Dr Doug McGuff YouTube videos on this subject(sarcopenia and weight training) and also look up Dr Simon Melov study on the reversing of aging cells through WEIGHT TRAINING… Weights is only anabolic form of exercise and at worst its neutral. Almost all other forms are catabolic

  • This is probably one of the most important lectures on the efficacy of strength training, in terms of inducing physical well being, that I have seen. Thank you Dr. McGuff for sharing this with us.

  • I am almost 81. I am still a hard core bodybuilder and owner of Mito-Chon USA Corp. and our real natural energy producing drink Mito-Chon 250ml. I have never been sick, never taken prescription medicine. see me on I trained on Nautilus equipment in Clearwater, Florida and was so impressed I became interested in training with intensity. My 38 year old fiancée loves me for my determination and drive which came from an inner drive to learn everything about the mitochondria, the only place where ATP energy is created and not from so-called ‘energy drinks’. I am so thankful so my early awakening of great health.

  • Dr. Caldwell Esselstyn at the Cleveland Clinic had 100% cure rate with patients who had severe heart disease by changing their diet to a whole-food, plant-based regimen. They were followed for 20 years, and had no need for further surgery interventions.

  • Can I lose all the weight I need to by just weight training? Cardio is cancerous but I’ll do it if I have to, hmu if anyone read this at some point lol. I’ll respond if and when. Cheers.

  • Working at it. At 73 y.o. I find myself with very little uncontested time for myself. I am making training a priority and it does seem to be working for me.
    I will give the Graysteel gym a call next week. Perhaps I can score an autograph for my copy of The Barbell Prescription.

  • 70 yr old martial artist here(aikido) and I’m doing very well health wise, I’m sorry after aikido class but at least I can take the falls and rolls that’s required. I’ve outlived all my friends and am in better shape than people half my age. I’m so fucking glad!

  • I almost turned it off during the first (for me boring) 20 minutes. But as he started to go through the 10 biomarkers of health, one by one, it gets extremely interesting and practical. Stay tuned!

  • Needed to show the slides better. Only saw distance shots, would have liked to see them full screen so they would have been easier to read. He does a great job with the presentation but didn’t really talk about our diets which play a HUGE part regarding health.

  • From this presentation, I understood that PRACTICING YOGA IS GOOD FOR EVERYONE….Because it’s basically working against your muscles to improve your muscles.

  • Guys, losing weight does not have to be hard (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that diet plan has transformed my entire life. I probably should not even be talking about it because I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a good mood today so I’ll share the wealth haha.

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your everyday nutritionary intake. Many of these fad diets work for a short period and then the benefits decrease after a while. You should search Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • Ever since I took up running, I have quite a bit more muscle mass, even in the upper body. It’s hard for me to see how one can lose muscle doing endurance sports (when compared to a non-exercising individual).

  • I’ve been lifting since 2015 and powerlifting since 2016. Lifting heavy changed my relationship with food and my body for the better. I have much more body confidence, and see food as helping to fuel my training rather than as something to fear.

  • Superb talk. So kind of Dr. McGuff to mention my work and the importance of physiological capacity, body composition, and type 2 fibers. He got into systemic signaling, which is my current point of emphasis. Brain and muscle are your most important tissues, which you will see from my IHMC lecture. Cardio is over rated and, as his lecture points out, can only happen if you first use the more ancient form of movement anaerobic metabolism. I would point to stem cells and have my own protocol, not much different from Doug’s, which is to double my muscle stem cells through a form of eccentric exercise. Anyway, great work.

  • My trigger word was when she said..’uh….extended.’ You just need 4-5 compound movements with a linear progression of weight moved. This is the kinda thing which makes people assume weight lifting isn’t for them..

  • I live in a senior condo. A common issue is that seniors start to fall, put out their arms to protect their face, and break their wrists.
    My former blood/heart doctor emphasized strength training to protect my wrists in case of a fall.

    Me. Male, Age 74. Three angioplasties, one in 96, a double in 97.

    A question I posted elsewhere, since my heart rate stays around target, during most of my strength training, doesn’t that also count as aerobics?

    Agree fully on mental benefits.

  • powerlifters are stronger that everybody else and also very heavy, if you have enough muscle you can have a very active lifestyle and have that kind of lifestyle go into your old days with easy and fun. be strong be healthy.

  • “A Potato Does Not Have Much Use For Muscle.” -Moderator undertones undermine the use of Starch as a driver of energy for the body.

    “…and with age comes chronic disease.” -Moderator continues to make subject hypotheses’ based on what could only be explained as, ‘Dated Health Science Information’.

    Yes, his information is dated as evidenced by his list of diseases @ 3:00 that…ARE ALL ONE HUNDRED PERCENT CURABLE…hopefully at any age ; )

  • this guy is all over the place with the data,not very scientific…
    For example.he says that young individuals can lose 5% of muscle mass in 10-14 days if they are lazy in comparison with adults that that Will lose 3,5% every decade no matter what,trying to leave the impression that this is a disastrous scenario.but he avoids saying how fast they can gain that 5% back when the adults cannot!

  • 55-59 110KG 59 years here! Just deadlifted 500lbsx2 beltless after squatting 385lbx2 beltless. I agree with you. And I will be competing open category in the future. There is a message that needs to be sent out! Strength is earned! At any age!

  • im sorry but i dont find 12 weeks of training for 3% increase in muscle mass to be worth it? maybe i misheard him or something but this is not convincing at all

  • Dr. you NEED to stretch your arms and back, I wish you’d let me help you, my body was just like yours, it can be fixed in just 2 weeks.

  • I’m a lifer. Have always done some kind of exercise. Even before I knew it was exercise. Pushups, chinups and running along with riding a bicycle as far as I could. 78 now and do something everyday. Tried just about everything. Never been overweight and don’t need any meds. Haven’t seen a doctor since 1986. IMO the bottom line is to keep moving. Find something you like and do it. When you get bored, try something else. Keep trying. I followed Bass for years. He is a champion on the rowing machine. Keep moving until you can’t and then fight to move more. It will give you quality of life.

  • Glad to see a new version of the Body By Science teaching. Your teaching helped motivate me back onto a life long path of health and high activity. I had a lull in my late 40’s that caught up with me around 50ish. Following the HIT protocol my health snapped back quite quickly. A big thanks to Doug McGuff.

  • I have bought the book but I haven’t read it yet. It seems to be very informative in terms of strength training, but we have to remember that strength gains can be accomplished by any rep range (1 20+). I’ve realised that 5×5 or 5×3 when the load gets heavy, my joints start complaining, especially my knees from squatting!

  • Doug McGuff or anyone else with the knowledge. Since UPC1( thermogenin) is found only in brown fat, what uncoupling mitochondrial proteins are stimulated by IL-15? I knew that uncoupling are increased by thyroid hormone, norepinephrine, epinephrine, and leptin—but I had no idea about (1) IL-15 stimulation nor (2) conversion of white to brown fat in either children or adults. Truly fascinating, and uplifting!

  • I built myself a home gym recently and I’m working hard on getting my parents in their 60s to use the gym. I bought a Hex Bar for deadlifts, neutral grips bar for bench press, and safety squat bar, to make sure we’re all doing the safest variations of the core compound lifts. My mother is 5’5″ 140 and watching her doing a good form squat even with the empty barbell is cool. I told her “next time that young lady at work always telling you about her Zumba classes looks down on you for not doing them, you can be like ‘that’s cute, I use freeweights”

  • Perfect PresentationIt naturally comes across as obvious. Simple facts/graphs and explanations. Point made; just like animals or cars, if you sit you rust, batteries drain and you seize up or… you use what you have wisely and stay moving, alive and healthier than you probably thought you could. Thank you Dr. Egan for this refreshing talk and simple message. This really helps support my beliefs and what I prescribe as a Coach!

  • What caught my ear was that the older gentleman he profiled near the beginning did HIST 1x/week, but ALSO apparently High Intensity Aerobic Interval Training (HIAIT).

    Does anyone know what type of HIAIT is utilized under the Body By Science protocol?

    Is it the ‘commonly understood’ type of aerobic training (like Elliptical, Sprinting, etc.) where, for example, a person does a high intensity ’20 seconds on, 10 seconds off’ kind of protocol;

    Or is it weight bearing, where, for example, someone did high reps of lower weights to fatigue for a short period of time, takes a brief rest, and then does them again?

    I’d like to incorporate my HIAIT into my workouts at this point of my life, so any guidance is much appreciated.

  • Dr. McGuff, your remarks around 42:00 pertaining to lowering blood pressure due to new arterioles built to meet the demands of HIT was well explained. However, would not the body increase its blood volume to accommodate this new demand as well? Hence, larger vessel, larger volume = no change in BP?

  • Useful Info, I am doing resistance training now, those who are watching this video and have not initiated a training program start NOW.

  • I think my phone was listening to me. I was just doing some body weight exercises with the family, and boom, this is in my YouTube. What is doctors prescribed exercised? What if children did body weight exercises as the last session of everyday?

  • You are your own Gym by Mark Lauren

    Ultimate body weight bible with progressions for beginners to experts.

    I love body weight and resistance training.

  • 75% of the 3.7 spent on health care alone is from metabolic syndrome! Medicare is broken and over the next ten years, 90 million Americans are going to retire! Health care as we know it is on life support as I see it and nothing suggest it gets better!

  • dam you can get paid for regurgitating old news? Where do i sign up. I can tell ya so much about the 1 meal a day lifestyle. Want to know more?

  • I love strength training! My fiance and I have been doing stronglifts 5 x 5 for the past few months. I’m a 23 yr old with chronic muscle pain due to tmj and scoliosis and I’ve noticed much less pain now that we’ve been lifting weights.

  • I have looked at the picture of Clarence Bass and he is 75 years old. I am at 81 and at 75 to the present I look younger and stronger than Mr. Bass and BTW I greatly respect him.

  • 61 and weight training was something I loved as a teen…I got hurt and at the time took some bad advise from a doctor and didn’t lift until I was 55. I wish I had never stopped and I won’t now because it is the fountain of youth

  • I don’t understand what’s happening around 33:00. If IL-15 spikes cause a long term IL-15 sensitivity how comes that insulin spikes cause long term insulin resistance instead? Could someone tell me what i’m missing?

  • Why do people thinkyou bulk up? Lol…not if lifting low weight… Ive been strength training for a 57…only strong bulk lol. I will never go back to feeling weak again.. People wonder why their skin sags on their body? Lol, because you need muscle to hold the skin up..!

  • I had two devastating leg injuries and recovered quite well using bands and free weights mixed in my training program. It seems that some limitations can be gradually overcome using those bands because of a more favorable strength curve in exercises such as squats, deadlifts, and even bench presses. When the muscle is weaker and more prone to be reinjured, the weight is reduced, as the path of the movement gets more advantageous, the tension increases. I guess this can help the elderly too. Super good information in your videos and podcasts! Congrats.

  • “Level 60” male ectomorph here: got an osteopenia diagnosis, even though I deadlift 145kg x6 at 78kg bodyweight. This surprised me! I recommend Sully’s book and channel (see the end of this video).