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Science-Backed Strength Training After 50: Stop Winging It!

If you’re over 50, and you’re trying to get fitter and stronger, STOP WINGING IT, please!

In this video, you’ll learn several fundamental principles of training that are scientifically-backed, which could propel your training to the next level.

Learn how much you need to do, how to do it, recovery considerations, and two key exercises that you can’t avoid not to do, so that you can stay strong, independent and functional into your 50s, 60s, 70s and beyond.

00:00 Introduction
00:42 CHAPTER 1: How Much Strength Training Is Enough?
01:18 TL;DW summary
02:41 Low versus high volume strength training and older women
03:14 Strength & muscle mass changes
04:35 Scence-backed evidence for low volume training
05:32 1 vs 3 sets?
06:21 Biggest study yet
06:36 Older adults studied
07:51 How was low volume training defined?
08:27 Is low volume strength training more effective?
10:12 CHAPTER 2 - Do your reps like this?
10:13 Introduction
10:31 Opening up a ‘Pandora’s Box’
11:01 What is low velocity loss resistance training?
12:49 How do you do this training?
13:17 How was improvement monitored?
14:26 Better results: Don’t go to failure?
16:08 Older adult can train smarter!
17:42 CHAPTER 3: Recovery is critical!
17:46 The Stec study
18:26 Too much ➡️ Pro-inflammatory?
18:36 Strength & muscle mass improvements
19:34 Improvements in walking ability
20:53. What’s best to make your arms bigger and stronger?
21:50 Post-workout recovery for newbies
22:08 Delayed recovery
23:18 CHAPTER 4 - 2 must-do exercises!
23:20 Introduction
23:55 What are they?
25:37 How to do these two exercises?
27:00 Hip flexors - beginners
27:39 Hip flexors - intermediate
29:10 Hip flexors - advanced
30:02 Dorsiflexors - beginners
31:03 Dorsiflexors - intermediate
33:02 Dorsiflexors - advanced
34:17 Subscribe & share for those over 50!

For the full, original video of each chapter, please see the following links.

Full video, chapter 1 ➡️ See: Is one set enough?    • 1 Set vs 3 Sets: What’s Better for Older A...  

Full video, chapter 2 ➡️ See: Strength training like this could TRANSFORM your results after 50?    • Stronger, More Powerful & Faster Doing 40%...  

Full video, chapter 3 ➡️ See: How much recovery do older adults (50+) need between workouts?    • How Much Recovery Do Older Adults (50+) Ne...  

Full video, chapter 4 ➡️ See: Two exercises that anyone over 50+ must do!    • 2 Exercises That Anyone Over 50 Must Do!  

N.B. Please ensure you consult your Health Care Professional before implementing any of the advice discussed during this video or attempting to perform any exercises demonstrated.

Any questions, leave a comment and I’ll answer so others can learn & educate themselves.

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