The 5 WORST Exercises for Ages 50+ (AVOID!)

In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 5 of the worst exercises for people over 50 that have the potential to cause pain and injury!

[TimeFlyingBy]

1. Upright Row 0:49
2. Back Extension 2:28
3. Crunches 3:57
4. Behind The Neck Press 5:17
5. Neck Rolls 7:46

[sherryfyman]

Hi Will - this is very helpful. I’m 74 and regularly do 4 of these exercises! You say, “there are better shoulder exercises, there are better core exercises” - the obvious ask is, please put up videos showing us the alternatives. Thanks 😊

[docbryant]

Howdy! I am a Former US Marine Corps Fitness and Nutrition Instructor and am an over 50 athlete as well, and I agree with every one of your points. Indeed, for the most part, I wouldn't recommend those exercises for anyone, simply because there are alternatives that are more efficient and safe.

[jasnastipanovic]

I am over 50 and thank you SO much for these precious advices! Greetings from Zagreb, Croatia.

[Random_Blip]

#1 Upright row
#2 Back extensions
#3 Crunches
#4 Behind neck press
#5 Neck rolls

[Beachwriter]

Will, when you reference people in their 50s, 60s and 70s, please include 80s. We’re here, quite active, and can outwalk, outswim, and outstrength many people in their 50s and 60s. Please don’t neglect us.

[johnkatrina]

In 44 years of training … I have lived through “never let your toes go past your knees, ” “never round your back when lifting, ” and “never duck walk.” All of which actually set me back because these are things I did as a kid and what hurt me was NOT exercising with PROPER load in ALL ranges. The body doesn’t have things it’s not supposed to do … just has load limitations. The total mobility, ALL movement is valid under proper load has served me much better than vilifying certain exercises. I have no shoulder, back, knee or other pain and can run a 400m in 1:15, lift in the “intermediate” range of a 25 year old and perform the forward bend, bridge and pancake as my “big 3” stretches. I do all (and have been doing) but crunches of the exercises you mentioned. But I don’t do them more than a couple times a month because I have very high variety in my program which I have found to build musculo -skeletal adaptability as well as cardiovascular. In short, do EVERYTHING, but do it VERY gradually and very strategically. If the body moves in a way, it’s meant to do it.

[GeorginaHannaford-zwcl]

Couldn't agree more about the neck rolls! I've never had neck problems and always found this movement awkard so rountinely skip it when it comes along in SO many yoga classes for decades. I'm glad to have my personal intuition about this one validated!

[erents]

At 66 I cycle often, swim and hike and I feel great. I also lift dumbbells but recently I got into a gym and tweaked my neck using weights (one session) and it took weeks to heal and the pain was intense. Great advice, what not to do!

[michelleanne]

I am so glad I found you! As a 74 YO female, I have injured myself doing some of these selected exercises. I am going to study your corrected exercises only. Thank you.

[philmccavity]

As a man in my mid 50's who's been adhering to these rules for many years (through self education), its great that you've put it out there to those not fully aware how much damage they can do to themselves! Great video. Keep them coming. Thanks very much 👍🏻

[CrimsonRaven]

I’m over 70 and have been lifting since 1974. I do all of those inadvisabe exercises except the behind the head shoulder press which I eliminated over 30 years ago. So far, doing great.👍

[sarahalramezi]

Reading the comments is so inspiring. A lot of people over 50 are active and and trying their best to stay healthy and fit. Good job people 👏🏻👏🏻❤️ I've turned 41 this year and I've been doing yoga for around 8 years, and pole dance for 2.5 years. After watching a lot of my gym mates getting injured (mostly in their 20s and 30s, and few who are older) I've learned that the key to staying safe while working out is to know when to respect my physical boundaries and when to push just a little to expand these boundaries. And it's OK if these boundaries change from time to time (For example, I'm usually OK with neck rolls, but there are days when my shoulder and neck muscles feel so stiff. I don't do these rolls on these days). It's easier to work with my body, not against it.

[AL-dylj]

Excellent advice, thank you. I’m 48 now and I’ve been exercising since I was young. The 5 exercises you mentioned have never felt good to me even when I was younger. I always avoided them and just did an alt version. Listen to your body.

[Loupdelou-lyve]

I've just turned 50 and have been doing Pilates on and off since my 30s. There's a few exercises here that I have been doing in my classes that haven't been working for me or have caused me pain (crunches, back extensions and neck rolls) - now I know why! Thanks Will. Your explanations are always exactly what I need.

[kirby]

I’m almost 65 and do all of these in yoga with the exception of the upright rows 4-5 per week. Never felt better.

[richardmuller]

Thanks. I'm 89 and doing most of them to my own detriment. Actually I quit doing the Behind the neck Press quite a while ago as it caused me problems and I stopped that one luckily.

[paulgerardhosty]

Thanks so much, for this. I do tummy crunches but more slowly than you show, here, and I don't start from as far back or use my neck in the way that you demonstrate. Having said that, I do experience neck pain and stiffness very often and some days it can be very debilitating.
Avoiding the Neck Rolls is a great tip and I have often wondered why my neck made those noises while I did them. Also, thanks for showing us the proper way to flex/stretch our necks. I'll play that part, again, so I know it by heart.
I've been doing back extensions and had no idea that they could be problematic. I've a sore and stiff lower back so I'll stick to the exercises that a Physio once showed me and skip that one.
The behind the neck Barbell routine has always seemed like a crazy idea to me. But it's good to have my misgivings reinforced.
Looking forward to seeing if you have any further videos which can demonstrate healthy exercises for the over 50's.
Wishing everyone, here, a Happy Christmas and a prosperous and healthy New Year. 🙂

[fernandoprestes]

Perfect video, thank you so much for explaining all this. I'm 60+ and I tell you you, I was putting my body at risk by doing things I used to do 30 years ago and are not suitable now.

[sobellapictures]

This was great! The only thing that would have made it better would be 1 replacement exercise for each. Think you could do that without stepping on your book