Research says that lifting weights when you are over 50 can help you live a longer and healthier life!
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Strength training is one of the most important things you can do for longevity. By lifting weights, you can preserve strength and maintain muscle mass as you age. Lifting weights for men over 50 might be even MORE important than lifting weights while you are young. This is based on REAL strength training research.
Getting older is a process of losing muscle mass, mobility, and energy. One of the best ways to combat these side effects of aging including sarcopenia (age-related muscle loss) is by doing strength training. Other benefits of strength training include boosting your metabolism and activating genes that help promote longevity.
In this video, I'll go over all of the benefits of lifting weights for men and women over 40 and guide you through the research behind it. It's never too late to start strength training and lifting weights, no matter how old you are. Get started by trying any of our workouts!
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website
82 replies to "Lifting Weights When You Are Over 50 (The TRUTH)"
Hey Dr.A, this is such great video. Your enthusiasm is very motivating. I find doing supersets for 45 minutes 3 days a week to be efficient and highly effective. Supersets are great for both intense cardio and muscle building. Thanks for all of your wonderful advice!
Enthusiasm is the good virus!! I’m glad you enjoyed this and great job on that workout. Your superset plan 3x/week sounds spot on. We totally agree that supersets are a phenomenal way to get cardio + muscle gains in one. In addition to supersets, we like to do these pyramid style workouts. If you’re interested in something new for one of your full body sessions this upcoming week, check this out… we call it the “24-Min Workout” … super effective… I think you’ll enjoy the challenge: https://www.fitfatherproject.com/get-free-workout
I’m 76 and I’ve started weight training again for the last year & I love doing it. Showed my son-in-law my pipes recently & he was impressed. You are right, it is one of the most important thing an older person can do.
@Robert Bushee About 4 months maybe, but don’t worry about that. Just do a good workout at least twice a week & you will see results. The final frontier for me will be abdominal fat & that will be a while yet. Eat well & use whey protein after or before you work out. I like to mix it in plain yogurt.
👍
@Carlo R. S. Whey is key
@Robert Bushee Start slow and use light weight and use dumbells. And the big bar in about 3 to 6 months. Keep the sets down until you can handle it. At your age it is easy to hurt yourself. You will begin to start feeling better after 3 months.
@James Kelly Thanks for the advice; I will follow it and it is true when no longer young some added attention is wise.
We loved shooting this video for you. We are looking for ideas & ways to make this channel even better for you! What other topics do you want covered? Any other ideas you have for us? Thanks for being here on this journey with us. We’re all in this together… and a rising tide brings up ALL ships! 🙏 💪
If it’s possible I would like to see some stringth training with barbells I watch this channel more than any other if the channels thanks Dr a
@Steve Harris I’m lucky I can work by myself at home. When I went to the gym the trainer said I was one of the lucky people who could work without needing a training partner to push me along.
Do you consider body weight exercise as strength training? If not why?
@John Leal I’ve been working out alone for over 30 years.I don’t need motivation,it’s just a routine.I NEVER wanna go back to the skinny,low self image person I was all throughout my 20’s(Most).Last few years though,I HAVE to use Pre workout powders!
You didn’t mention bone density!
At 58 and woefully out of shape, I thought that my time was over; that there was no use in trying anymore, the effort wasn’t worth the modicum of benefits for someone of my age. Thank you for presenting the research, the professional insight, the encouragement, and for helping me to realized that there is little cause for doubt. I will have to look more closely at the programs you offer.
age is no barrier to fitness.i’m 60 and seem to be getting stronger
@burlhorse true, it’s not age that makes us old it’s mindset.
@Mikiee Miike in a nutshell my
Friend. In a nutshell.
@b.p.r webber Amen
Just turned 55 and I am stronger now than I was at 25! 6 days a week at the gym for 2 hours. I love it and feel so much better. Lost 20+ lbs and started about 3 years ago!!
Keep pumping those muscles brother. Very proud of you, my friend! 🙏
Thanks Doc! Need to be reminded at 53 I can still build muscle. Been lifting now for four years and love really working hard to failure each set, each superset. Probly too much for recovery. How do I know when I’m recoverd? Or how hard I can train and still recover? Sent this video to friends and lifted with one of them tonight. 👍
Hey Tim, thanks for writing in brother and great question! There are many factors at play regarding your recovery time but if you are consistent with exercise, are eating/hydrating well, and getting plenty of proper sleep/recovery, your body can bounce back within 48 hours ready to lift again! A good way to tell if you aren’t is if your workouts and production are suffering a bit, you’re extra irritable, and/or you are having problems sleeping. Those are surefire signs of over-training in which case it is best to scale it back a bit until you feel good again.
-The FFP Team
I am 53 and picked up my first weight at 9, and never stopped. It has kept me fit, healthy, and strong all these years. Totally agree with you Dr. B!
Wonderful my friend 💪 Thank you.
I’m going to be 60 this June I will never stop lifting/ strength training. Since covid I’ve been training in my shed, portable heater and all. More motivated today than ever, train hard, stay positive.
Awesome Bruce, you’re a legend my friend. Keep it up 💪
I’m 50 and I lift everyday and it keeps me mentally sane also.
Unless you are independently wealthy, retired so you don’t have to go to work, and or lift really recreationally, I don’t know how can you lift every day? On the days I do legs or back I can’t do anything else the entire day.
@El Dragon It’s possible it’s all in the mind.
Same here, 51 and trying my best to improve mentally and physically.
Same here
I suggest having once a week before moving on to every week just take the advice of walk before you run because if you run before you walk you can get injured easier if you don’t do some things slowly. Walk do things slowly run do things quickly.
49 and I have lifted my entire adult life and I will never stop! Everything he says is true.
52 feel like 25 . still training
I just turned 50, and I run and it does help with anxiety. I also do alot of pushups, etc., but I have been feeling like I’m missing something. Maybe I should get back into weights, but my goal won’t be what it was at 17-25 – to be big. I have noticed that people in my age group that do some regular resistance training are a lot healthier. Thanks for posting-I appreciate hearing it from someone in my age group.
@TenBroeck am 52 and a run and do push up and lift a heavy tire at the park. Am going start lifting 35lb dumbbell. Eat healthy and get good rest and exercise. Don’t stop moving .
@TenBroeck I suffered with anxiety all my life , and one of the biggest causes was too much cardio, get on the weights 3 or 4 times a week and see if that improves
55 here, dropped the alcohol, smoke, all toxic habits and toxic relationships, minimal sugar, lift heavy every day, crossfit three times a week, never felt better. Lifting is life.
Want to thank you for this video ! Am 70, and have been working out 5 days a week for about 3 hours dailly under online instruction from a professional trainer. The physcical changes are remarkable and plan to be on stage at the Natural Norther Ohio Oct 2 as the oldest competitor in Master Mens body biulding . Have straightened my back, and gotten my head back squarely over my shoulders ,large lats, arms legs , and small waist. Having worked out I usually get sufficient release of endorphans to make it a better day ! I eat 5 well baldnced meals a day and plenty of fluid. I am a semi retired Board Certified Orthodontist .
@tonybuk70 you are right three hours is way to long the body can’t sustain the energy for that long, one hour of intense training is ample
First read I’m thinking 3 hrs is excessive, then realized your training to compete, I’ve been a spotter for some guy’s at a gym training for competition and your dedication is amazing at your age, I’m right behind you on age at 66 & a firm believer in working out, the best of luck Mr Hayes hope you bring 1st place home with you 💪
how did it get your head over your shoulders
Awesome my friend. Keep it up.
What helped the most to straighten you back
I’m 71 and have lifted weights for 55 years. I fully expect to die in the gym.
@David Ward ok interesting, im a diabetic so carbs arent really a big thing for me, but thanks for that!
I’m 66 and have lifted weights for three years and expect to die every time I work out.
@shauna cohn
Try Apple Cider vinegar and honey. It literally worked miracles for me.
1 tablespoon each in 8 oz. slightly warm water. The warm water makes the honey easier to dissolve.😊 I use Bragg’s ACV. Try that daily for 2 to 3 wks. If you have a hard time due to the vinegar smell use a straw. HOPE THIS HELPS !
@Beyond_the_Infinite are you still alive now
Awesome !!…
My dear ones, I completely agree with you. I am 63 and train every other day for 1 hour. I am in great shape without fat and with visible abs. I feel strong and I play sports regularly (tennis). So my full support to everyone who has a dilemma whether to listen to this advice. Yes, exercise regularly and vigorously. Greeting
Mr Putin, I heard you’re good in judo too! What a country!
@terry tari hahahaha Nice. I am Vladimir but Serbian not Russian. Now I am still in good shape and practising daily workout even I am 65 at the moment 😀. I even upgraded my program with advanced stretching and mobility exercises. And again, exercise regularly and vigorously. Greetings
@daily hacks Sorry to answer just now but I haven’t seen your question before. Well yes, generally older people go to the gym less. And the pandemic will make this situation worse. I probably have a slightly different genetics and I still feel like I’m 40 years old. 20 and especially 30 are the years in which men are the strongest and that cannot be compared. Exercise is definitely extremely important and don’t give up. I played tennis, cycled and walked until I was 60. And after that, on my 60th birthday, I started a classic fitness program, and now I’m adding mobility exercises with a lot of regular stretching. It helps a lot in my efforts to stay healthy and mobile for as long as possible.
@Vladimir Beličević Serbians are nice people. My boss was serbian too. I will continue to train inspired by you .
Tennis and weight lifting, I enjoy both as well 🎾
It’s never to late I’m 55 now, stronger than I have been in my younger years.
Awesome my friend 💪
That gives me hope.. I’m 46.
Stay at it
🤜🤛
I’m 52, very active, especially in my younger days. I think this presentation was informative, helpful and accurate. Thanks so much for this objective over view on wellness! The science speaks for itself and so do the case studies!
You’re very welcome Brother 👍🏼
As a boy, I was chubby, picked on. At 13, I started lifting to play football. Been working out since. Now, at 55 years old, I’m at the gym 4-5 days a week and out work most all the younguns – who mostly take up space texting on the equipment.
Awesome my friend 💪 keep it up
thx that was funny
Excellent video Sir!- I’m 57 and have been training with great consistency lately (Here in France) * It’s a challenge lately because I have Multiple Sclerosis and it effects my legs something fierce, but NO excuses! I’m hitting the gym with a trainer, have an excellent diet now, getting rid of inflammation, and will be walking again soon! Thank you so much for the inspiration. Side note, I’m more inspired these days, because I have a girlfriend who’s 15 years younger- so I need to get strong! >> Thank you Dr. Anthony!
GOOD! Keep going Brother! 57 years young 💪
Hope you’re doing well.
82 this year, train 3 times a week. Just trying to hang on to what I’ve got.
Respect from Greece sir👏👏👏🇬🇷
Hope you’re still going strong 🙏🇦🇺
@Paul Don’t know about “strong” but still going. Thanks.
You legend . Inspirational
👍👍
I started lifting at 14. Three years ago at 62 my colon ruptured. Spent 8 hours in the ER before they figured out the problem. The delay caused other problems. There is a 40% mortality rate for people over 50 who have this happen. Even with the bad medical care I survived. After 5 weeks I had dropped from a strong/fit 165 lbs to 135. 10 weeks after the rupture and after gaining back 10 pounds, I resumed working out. It took me 6 months to get my strength back and a year to get the weight back. I am actually a little stronger now than I was before. Exercise/lifting will make your life better
That is one heck of a story and recovery TD. Congratulations and well done healing yourself. What doesn’t kill us makes us stronger 🙂
Almost the same thing happened to me at 59.
@Steve Fitz Colon ruptured?😳.Wow!I sure hope THAT don’t happen to ME!I’ve been lifting heavy for over 30yrs,and the only issue it caused(I believe)is a Naval Hernia.I guess I shoulda wore a weightlifting belt!I still lift heavy,its just a nuisance having a small bulge near my naval.I Can’t wear solid colored shirts etc..!
I’m 58, I added strength training to my workout and the results have been great. I run ultra marathons and this portion of my training has helped me decrease my run time!
I’m now training for the Tarawera Ultra marathon in New Zealand, 100 miles.
Thanks for the message, I’m new to the channel. I’ll keep watching for new content.
Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. https://www.fitfatherproject.com/blog