5 Things No One Tells You About Building Muscle After 50

In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 5 things no one tells you about building muscle over age 50!

[SooperTrooper]

Your channel and expertise is some of the best stuff out here. I feel educated, respected, and cared for following your advice. Nothing gimmicky, obnoxious, or condescending here. Keep up the good work.

[debcatz]

Just saying get more sleep is easier said than done

[chickenjools]

I started exercising in November 2024. I started out with no weights at all and I built up to lifting 1/2 a kg then continued gradually building up the weight according to how many reps I was doing. I’m now doing 15-20 bicep curls with 4kg weights so probably need to move up to 5kg. The shoulder presses are the hardest for me and I can only manage about 6 reps with 4kg weights. I am working to muscle fatigue but I am also very aware of keeping good form. I’m just saying this to encourage everyone to start somewhere. I have been doing 6-7 days a week of cardio, strength and stretching and I definitely look more defined, especially my arms and shoulders, but I FEEL so much better. I’m stronger, I can run up stairs, I can walk further, if I trip on something I don’t fall over, and I can lift the heavy Le Creuset pans from the back of the cooker. Lol. I’m 68 years old. Thank you Will for really encouraging me to give it a go. 😊

[linscott]

Hi Will not sure if you will read this but have been following for a while. Im Female, 57, and in the last 2 yrs have lost 35kgs, joined a gym ( with PT help) and become much more active. Although I have gained muscle, my main aim was cardio & mobility too. As I have lost weight & become more active, for the first time in my life experiencing injuries.
Tight hamstring, IT band syndrome, Left lateral knee sprain and now Hip Bursitis. I now have diagnosed arthritis in one knee.
These injuries have all occurred on days when I have been doing excessive walking 10k+ steps a day or been on a long walk.
I’m learning that as I age I also have to take things a bit slower . So in my case you are right my aim is not to build muscle as such but to prevent injuries 😅

[keridale]

Hi Will. Thanks for the video and I understand and appreciate everything that you've suggested - except the "lots of carbohydrates" advice. In fact, my experience is just the opposite. Cutting many carbs, particularly the empty white flour and sugary items, from my diet was what increased my wellbeing. Going low carb in my eating was important for my ongoing health. I'm over 70. The latest research shows that "eat lots of carbs and eat 6 to 8 times a day" advice is absolutely wrong for health. 😀

[inveritategloria]

All your points are spot on; the advice and the priorities and warnings clearly presented and relevant. - Let me add another point (particularly relevant for women around and after menopause): avoid strenuous exercise if you are under a hormonal imbalance. Strenuous exercise is counter-indicated for conditions of long illness episodes such as zoster virus reactivation and fatigue. Once you feel well again, start getting in shape. Sometimes even those who build muscles easily and have excellent genetics need to learn to rest and avoid injury, of course. Bless you for sharing.

[annawerder]

Thank you! What you said about injuries is SO TRUE!

[SkyKing]

I've been lifting weights since I was 13 yrs old. I'm 72 now. What I've learned over the years is that BEST time in life to start lifting weights and building muscle is during your puberty when you're a teenager. That's when your body produces a spurt of testosterone and growth hormone. Combined with resistance training which places a lot of stress on your muscles, tendons, ligaments, and bones it causes them to grow much bigger and stronger than if you started resistance training after the age of say, 25. Then it becomes much more difficult to add muscle than it would be if one started during their teenage years.

Of course, one could start taking anabolic steroids and growth hormone to help themselves along, but I would highly recommend against doing that. Doing so can cause some serious health issues in the future, such as heart issues. They can cause the heart muscle to enlarge affecting the valves that keep the blood flowing within the heart. Many professional body-builders have died of heart-attacks from taking anabolic steroids for years. Exogenous growth hormones can also cause an enlargement of the heart muscle along with an enlargement of the bones which can lead to arthritis in the future.

[johnfarr]

I completely agree that the number one goal is to avoid injury. I turned 50 late last year, and my left shoulder has been hurting during bench presses and bicep curls. I’m not sure what I did wrong or when it started—it just happened and has been lingering for four months with no improvement. I finally decided to stop bench pressing for now and give it time to heal, which is frustrating. In addition, the pain affects sleep which is even more frustrating.

[kimmberlie]

After a broken hip and TKR. Gaining strength and muscle has been quite a challenge. Thanks for all you great advice.

[angela]

Excellent tips I wish I’d heard number 5 before I strained my forearm. Now I know at least.

[annepoitrineau]

Brilliant, thank you. I am 69. I used to do a lot of sports (swimming, dancing, gymnastics, volley ball, handball, trampoline, walking). Then my hips had to be operated, and I never know how faar I can go. Still very flexible compared to people my age (touch my toes? You are kidding: both hands are flat on the ground, etc). I really enjoy your careful, but encouraging advice, and that you offer alternatives to exercises to prevent injury.

[carlosjavieruhlmann]

Best advice on the subject by far. That's why you have such a great following. Resistance training offers so much more than gaining muscle. Combined with aerobic training and sound nutrition is hard to beat. I don't let any of your videos go by without attentively watching and wasting no time in putting your wise advice into action. Not only do you know the subject matter like the expert you are but you do it with the caring and compassion that makes all the difference in the world. Thank you and God bless!

[joze]

I just cannot agree with lots of carbohydrates. I am 71 and have replaced pure carbs with some vegetables and it works fine.😊

[jgoldfarb]

I’m learning so much from your channel & your honesty is needed so as most YT channels say do this it works!

[ktgrappler]

Training with arthritis makes it more challenging, too.

[sugasvegetariankitchen]

Thanks so much for these 5 important tips .Great.advice to be consistent

[aksourdough]

Given 1/3 of Americans are pre-diabetic (and most don't even know it), loading up on carbs would be the worst advice to give.

[paullewis]

Sensible advice. Will, maybe you could advise which carbs are best as there’s so much contradiction around this subject on the internet. That would be a great help as I would trust your judgment.

[Javaman]

It was just a few months ago that my new doctor finally got to the bottom of some health concerns that had held me back from serious exercise for many years. And funny thing, it only took him 10 minutes. So, it was a few months ago that I started strength training. I can definitely see and feel the difference and it is massive, well, on the feel side. While I have lost at least an inch in my waist, which wasn't bad to start with my muscles feel much firmer and my abilities are better than they have been in years!
Oh, I'm 68.
One thing you could have mentioned that you didn't is this, if you are not even trying to build muscle after 50, you are definitely losing muscle!