7 Ways to Reverse Muscle Loss with Age!

In this video, Farnham's leading over-50s specialist physio, Will Harlow, reveals 7 ways to reverse muscle loss with age, also called sarcopenia. Perfect for ages 50+ and seniors.

*About Will Harlow*

**Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video. Use of this information is strictly at your own risk. Will Harlow will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.**

[coling]

Hi, I’m 74 and recently (4 months ago) had a huge stomach. It was embarrassing so I cut out sweets and went on a no (little) carbs diet and started to exercise. I now have a reasonably flat stomach, am growing biceps, triceps and chest muscles and feel great. The best thing I ever did was buy a set of resistance bands for less than £10 (Amazon). I changed my eating habits to 2 meals a day and am now on OMAD (one meal a day). I’m having steak today! Yippee! You’re never too old to start 😊💪.

[mscorrell]

I'm 73 year old stroke survivor and have started walking up the stairs to the 5th floor instead of taking the lift. Yesterday we walked around the park, it was a glorious day.

[jamesjc]

1. Resistance training
2. Compound exercise
3. Weight bearing exercise e.g. walking
4. Get enough protein
5. Hobby that requires exercise
6. Take the stairs
7. Address pain

[skb]

I have almost no muscles left whatsoever after being deathly ill January 2018, and again, 2022. I couldn’t get out of bed for the two years. Exhausted all the time!

[Hippy]

Am 70 squatting, push up, reverse lunge, walking lunge, daily, beside my daily one hour walking and 40 minutes swimming, 4 times a week. I keep 10% body fat, no body pain of any kind, and no prescriptions.
The video is valuable to educate seniors to live well. Thank you.

[larrywaltman]

At 69 I started adding walking backwards into my daily steps. Now at 71 it has changed my mobility and removed morning stiffness. Fixed posture. Lost weight. I can even run backwards. May be the best compound exercise there is.

[drgreensteam]

I am 69 and was pretty active (country walks, gardening etc but not gym stuff). Then this summer I was in hospital for 5 weeks with pancreatitis. When I got home I was still very tired and spent the majority of the next 2 weeks in bed and also eating hardly anything due to the condition. I am horrified at the loss of muscle tone and mass in that short time so am doing regular exercises twice a day for the first time ever in my life. Also taking longer and longer walks each day. I hope these will get me back to something like my old self.

[dantana]

I'll keep this brief as possible, but I'm an exercise physiologist who ran a corporate fitness center for 39 years- I know and have seen what works, and by personal experience, what doesn't. When I retired 4 years ago I benched 315 and could get off the couch and squat 425. I'd paid close attention to what the 75–80-year-olds were doing at the gym, and it was the big lifts- squat, deadlift, bench press- compound movements that use heavy weights. When I retired at 65 I had been racing bicycles since 1977, and had been teaching yoga and HIIT classes for 10 years. I thought I could exercise at home and keep my muscle mass and fitness with some light dumbbells. NO- in 4 years my muscle mass fled my body and I got weak as a kitten- couldn't keep up with the guys may age on even the short exercise rides. So I joined a gym and started back lifting- I can barely bench 135, but glad to be back at it and "feeling stronger every day"
In short: heavy weighted, compound movements, along with flexibility and balance work(yoga), and cardiovascular exercise 3x a week(for an hour or so)

[janechambers]

I am 72 years old. Your video scared me so badly I have already done 50 push ups, 30 squats, and run up and down the stairs 5 times after which my HR was only 94 bpm. I had thought I had other problems, but losing muscle mass is probably the cause of many of them. Thank you.

[a.brucemcdonald]

I’m 59 and as active as I was in my 30s. I resistance train an average of three days a week, I also run, cycle and walk to improve and maintain cardiovascular fitness. When I was a teenager my parents were very critical of my hard training. They viewed training as being of lesser value than more intellectual pursuits and certainly didn’t believe in doing things the required the level of effort and exertion that I enjoyed. My dad died of a sudden cardiac event at age 51 and my mom ended up immobile and wheel chair bound in her last 7-10 years. I have already outlived my father and pray that I’ll be able to maintain my love of fitness and ability to train for my entire life. I believe it will keep me out of a wheel chair and long term care. The human body evolved to move… I also raised a family and earned a doctorate. Strength and fitness will always be my first love!

[sherelynwhite]

Can't tell you how important this video was to me. A huge wake up call. The cycle you mentioned is so true. I have been caught in this loop for years now. At 72 I have no time to waste. Thank you again young man! You are brilliant and much appreciated!❤

[evaprov]

I’m 67 and still working. I put in long hours during the day and tend to be very sedentary. To combat this, I have a simple resistance band I put around my ankles first thing in the morning. I do leg lifts while brushing my teeth, march in place while washing dishes, and do wide-legged “monster walking” or a minute of quick paced high(-ish) knee lifts when going from one room to the next. (My husband laughs because he thinks I look like a duck.)

I also have bar bells and long resistance bands for my arms next to my desk. I’ll use them when on conference calls or need to take a quick break from keyboarding. It’s not the ultimate exercise but I’ve definitely noticed a difference in my strength.

[chippychick]

Coronavirus lockdown destroyed my physical and emotional selves. Now rebuilding both.

[nancycy]

Good lord, it sounds hopeless at 75 and after years of just sitting during the global health crisis.
Good news is I’ve been doing a ‘gentle’ total body exercise program 5 days/week for 3 months now. Balance is now improved to the point of comfortably walking again without fear of falling on uneven terrain. I can now do 6 sit to stand at a time.

Challenge now is learning how to keep gaining muscle to GET to the point of doing a squat unassisted. Can’t figure out a progression from being unable to complete a squat or an overhead lift to being able to complete one. Do half squats? Partial lifts? Which part?

Counting on you, Will, to teach us how to get there! Bless you for all these good lessons.

[Tom-Travels]

Tip - You should include balance exercises for older people. Example: Standing on one foot, waking heel to toe, and walking backward. Older people tend to start to stoop. Looking at their feet while walking (total out of balance).

[davidolivier]

Thanks for this amazing video. I'm 62 and realised severe muscle loss since age 58 - thought it was inevitable. I'm now at walking / running 3km 3x a week (including uphill & stairs), thinking it only benifits cardio. I'm eating less carbs & sugar, lost 10kg over 3 months. Also benefits from vitamin D boosts doing it in sunny South Africa. Following your knee exercises have been very beneficial. Never too late to start!

[Judymoe]

Almost 60, and I recently bought a rowing machine. Easier for me than walking (I'll work my way up to walking). I can only do about five minutes, but that's five minutes more than I would've got.

[taketh]

At 66, I work out more than I ever have. Have the time, thankfully, to do so as it is more tiring than before, but it’s a miracle worker. Build up slowly, lose it quickly. So do what you can do consistently.

[jekku]

I'm 63, and I KNOW the last 3 years of sitting and working at home has turned my muscled into mush. I'm now finding myself with knee problems and lots of problems doing simple things like going to the restroom! I'm also now VERY aware of potential falls! I know my balance is not what it once was. Thank you for this info!

[laarawilliamsen]

Thank you so much for this easy to understand information. I am now 77 and because of my COPD I avoid stairs and have let go of walking this past year. While I was watching the video, I started doing resistance exercices! I know I have lost muscle mass as I can see the flesh hanging on my arms! And my legs get stiff. I am going to work hard now and walk every day and use the stairs....I can always stop to catch my breathe, wait and then continue. I just didn't know all this was happening until I watched your video so once again, thank you so very much! Laara in Canada