How To STOP Losing Muscle As You Age (IMPORTANT)
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Date: 2025-10-11
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Comments and reviews: 20
johnforney6531
You talk about lifting 4 days per week and the importance of cardio. Unless you train 7 days per week that only leaves 2 days for cardio unless you're going to do a brick workout. There's a lot of literature out there to support having a high VO2 max for longevity but can you get those benefits only doing 2 days of cardio per week Most cardio proponents that I read about advocate for 3 to 4 days of cardio and 2 days of resistance training. What about replacing 1 or 2 days of weight lifting with say swimming or treking/nordic walking with poles or using a weighted rucksac. What about a body-for-life type schedule of alternating weight training with cardio resulting in week 1 a 4/3 ratio of 4 days of weights with 3 days of cardio followed by week 2, 3 days of weight training with 4 days of cardio per week. The latter would probably be more realistic for an old fart like me that just turned 69 yr. old. So, your thoughts on:
1. Optimal ratio of weight training to cardio days.
2. Integrating hybrid cardio like swimming, walking with poles or carrying a rucksack. If so would that interfere with recovery days
3. Alternating cardio with weight training days.
Enjoyed the video
reply
You talk about lifting 4 days per week and the importance of cardio. Unless you train 7 days per week that only leaves 2 days for cardio unless you're going to do a brick workout. There's a lot of literature out there to support having a high VO2 max for longevity but can you get those benefits only doing 2 days of cardio per week Most cardio proponents that I read about advocate for 3 to 4 days of cardio and 2 days of resistance training. What about replacing 1 or 2 days of weight lifting with say swimming or treking/nordic walking with poles or using a weighted rucksac. What about a body-for-life type schedule of alternating weight training with cardio resulting in week 1 a 4/3 ratio of 4 days of weights with 3 days of cardio followed by week 2, 3 days of weight training with 4 days of cardio per week. The latter would probably be more realistic for an old fart like me that just turned 69 yr. old. So, your thoughts on:
1. Optimal ratio of weight training to cardio days.
2. Integrating hybrid cardio like swimming, walking with poles or carrying a rucksack. If so would that interfere with recovery days
3. Alternating cardio with weight training days.
Enjoyed the video
reply
nicolasrica
Jeff is a professional and source of extensive knowledge in fitness (strength, hypertrophy, etc. Having said that, these type of videos are exaggerating the expected outcomes. There is a reality to accept. Unless we die young, we will get old, our strength will not be the same at some point even if we keep training, our coordination will fade, etc. These key studies may provide some marginal results, even if someone is on TRT, it's the same thing, a 62 year old man with veins all over his body looking weird af. Train until you die or until you just can't train anymore, that's life, real life without unrealistic illusions that won't change the fact the we are going to be old men and women and then we are going to die. It's not sad, it's just how it is.
reply
Jeff is a professional and source of extensive knowledge in fitness (strength, hypertrophy, etc. Having said that, these type of videos are exaggerating the expected outcomes. There is a reality to accept. Unless we die young, we will get old, our strength will not be the same at some point even if we keep training, our coordination will fade, etc. These key studies may provide some marginal results, even if someone is on TRT, it's the same thing, a 62 year old man with veins all over his body looking weird af. Train until you die or until you just can't train anymore, that's life, real life without unrealistic illusions that won't change the fact the we are going to be old men and women and then we are going to die. It's not sad, it's just how it is.
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PAIP_Studio
Take Creatine, Sulforaphane, Omega 3, BCAA, Follistatin and EpicTechin. They act as Myostatin inhibitors. Myostatin is a substance your muscles produce to prevent them from growing. If you inhibit even a small fraction of it your muscles will develop faster and with less work. There are 3 compounds in the trial phase that could allow your muscles to develop without any workout. They were tested on 30 pound monkeys and they got 2 pounds of muscle by doing what they always do in their day to day lives. These compounds are Semaglutide, Trevigrumab and Garetosmab. They are not available to consumers but it's good to keep an eye out for them. If everything goes well these three could make old people walk again without supporting devices like walkers.
reply
Take Creatine, Sulforaphane, Omega 3, BCAA, Follistatin and EpicTechin. They act as Myostatin inhibitors. Myostatin is a substance your muscles produce to prevent them from growing. If you inhibit even a small fraction of it your muscles will develop faster and with less work. There are 3 compounds in the trial phase that could allow your muscles to develop without any workout. They were tested on 30 pound monkeys and they got 2 pounds of muscle by doing what they always do in their day to day lives. These compounds are Semaglutide, Trevigrumab and Garetosmab. They are not available to consumers but it's good to keep an eye out for them. If everything goes well these three could make old people walk again without supporting devices like walkers.
reply
lcmgadgets
I was doing great until about age 56; eating well, doing Jeff's awesome programs, sleeping, recovering, etc. Then my back started to act up. I suspect its arthritis. Then my hips started--they show arthritis under xray. Just in the last few months my knees started swelling, getting stiff, & hurting. I'm 61 now, & doing what i can, including physio, but i just can't push like i did--the pain & stiffness is overpowering. I'm at a loss--i can't give up, but i can't do Jeffs routines anymore, & it seems like every week i'm getting stiffer, sorer, & weaker (i suspect thats muscle guarding. I hope no one else has to go through this. Aging sucks
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I was doing great until about age 56; eating well, doing Jeff's awesome programs, sleeping, recovering, etc. Then my back started to act up. I suspect its arthritis. Then my hips started--they show arthritis under xray. Just in the last few months my knees started swelling, getting stiff, & hurting. I'm 61 now, & doing what i can, including physio, but i just can't push like i did--the pain & stiffness is overpowering. I'm at a loss--i can't give up, but i can't do Jeffs routines anymore, & it seems like every week i'm getting stiffer, sorer, & weaker (i suspect thats muscle guarding. I hope no one else has to go through this. Aging sucks
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tennesseered586
I'm 73, I lift about three times a week and used to run half marathons. I eat mostly clean. My impression is that intensity of effort, along with maximizing time under tension, gives the best results. The last rep of my last set is always to failure or near failure in the case of squats. You have to push it. Prolonging the eccentric phase, along with stretching fatigued muscles under load, are good strategies. Good nutrition and lots of rest are essentialeverything Jeff said about this rings true to me. But also: Don't overdo it and injure yourself. It took me years to figure out the right balance. And it keeps changing.
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I'm 73, I lift about three times a week and used to run half marathons. I eat mostly clean. My impression is that intensity of effort, along with maximizing time under tension, gives the best results. The last rep of my last set is always to failure or near failure in the case of squats. You have to push it. Prolonging the eccentric phase, along with stretching fatigued muscles under load, are good strategies. Good nutrition and lots of rest are essentialeverything Jeff said about this rings true to me. But also: Don't overdo it and injure yourself. It took me years to figure out the right balance. And it keeps changing.
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JuraIbis
The chronic inflammation really kicked in for me at 45. It is a major downer as it makes you want to stop doing things even though you're still perfectly capable. For me it is the overall worst thing about aging. Living feels like a constant chore, so you have to kick yourself to exercise more. I have some controlled back issues much like your own injuries like your knee and bicep. I've learned that this is just the new normal, it sucks but there's nothing you can do on that front. Focus on things you can control. I'm definitely supplementing more, and CoQ10 is now vital to me.
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The chronic inflammation really kicked in for me at 45. It is a major downer as it makes you want to stop doing things even though you're still perfectly capable. For me it is the overall worst thing about aging. Living feels like a constant chore, so you have to kick yourself to exercise more. I have some controlled back issues much like your own injuries like your knee and bicep. I've learned that this is just the new normal, it sucks but there's nothing you can do on that front. Focus on things you can control. I'm definitely supplementing more, and CoQ10 is now vital to me.
reply
teddyb4957
Thanks for this focus on us older guys Jeff. although I must admit my 'heart sank' at 06. 00 when you stated that the intensity of our training has to go up from when we were younger! :-)
One thing you missed off are the benefits of fasting, and we are not talking about extreme fasting of weeks either, simply Intermittent Fasting [IF], and/or 1-2 days water/coffee/tea only fasting. Not only does fasting help reduce inflammation [a point you made], but it also increases IGF-1 and makes you more metabolically flexible; ample peer reviewed science now backs this up.
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Thanks for this focus on us older guys Jeff. although I must admit my 'heart sank' at 06. 00 when you stated that the intensity of our training has to go up from when we were younger! :-)
One thing you missed off are the benefits of fasting, and we are not talking about extreme fasting of weeks either, simply Intermittent Fasting [IF], and/or 1-2 days water/coffee/tea only fasting. Not only does fasting help reduce inflammation [a point you made], but it also increases IGF-1 and makes you more metabolically flexible; ample peer reviewed science now backs this up.
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frankwhite555
This is for athleanx as well as for anyone that got some advice. I'm not completely worried about getting bigger, I want to know what can give me insane pulling and pushing strength. I'm 40 rn. I was gonna get a push sled and do heavy pushing/pushing for short length and also lighter pushing/pulling for longer lengths. Is this something that will give a lot more pulling and pushing strength. I tried to take away the things I'm used to like pull ups push ups/db press and rows stuff like that. Anyone got something I can do to increase this a lot
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This is for athleanx as well as for anyone that got some advice. I'm not completely worried about getting bigger, I want to know what can give me insane pulling and pushing strength. I'm 40 rn. I was gonna get a push sled and do heavy pushing/pushing for short length and also lighter pushing/pulling for longer lengths. Is this something that will give a lot more pulling and pushing strength. I tried to take away the things I'm used to like pull ups push ups/db press and rows stuff like that. Anyone got something I can do to increase this a lot
reply
athleanx
HOW SHOULD SENIORS EAT DINNER TO AVOID MUSCLE LOSS
Did you know that after age 50, the body can lose up to 12% of muscle mass each year if not properly cared for
But don’t worry! With just a few small changes to your dinner, your elderly loved ones can stay strong, active, and sleep better every night!
In our latest video, we’ll cover:
The best foods to eat before bed (milk, salmon, bananas)
The ideal dinner time
Simple tips to maximize nutrient absorption
And real, practical advice you can apply at home!
reply
HOW SHOULD SENIORS EAT DINNER TO AVOID MUSCLE LOSS
Did you know that after age 50, the body can lose up to 12% of muscle mass each year if not properly cared for
But don’t worry! With just a few small changes to your dinner, your elderly loved ones can stay strong, active, and sleep better every night!
In our latest video, we’ll cover:
The best foods to eat before bed (milk, salmon, bananas)
The ideal dinner time
Simple tips to maximize nutrient absorption
And real, practical advice you can apply at home!
reply
joebeta1837
I really believe that almost all the comments here are bots, especially of those claiming they're in their 60s and 70s with great strength. My comment is no bot. I'm 51, and I have experienced what Jeff is saying. Despite working out, I don't have that volume of muscle that I used to have in my 20s. My recovery period is longer. My muscles are sore longer. It's true what Jeff is saying. And face it, alot of older guys feel they have nothing to prove anymore as they get older and don't feel the need workout hard or at all.
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I really believe that almost all the comments here are bots, especially of those claiming they're in their 60s and 70s with great strength. My comment is no bot. I'm 51, and I have experienced what Jeff is saying. Despite working out, I don't have that volume of muscle that I used to have in my 20s. My recovery period is longer. My muscles are sore longer. It's true what Jeff is saying. And face it, alot of older guys feel they have nothing to prove anymore as they get older and don't feel the need workout hard or at all.
reply
leonardceres9061
I mean, I’m 47 and have been working out most of my life. As I’ve gotten older, my exercise philosophy has evolved. However, I’m still making gains about six months ago after a decent arm workout. I measured my arms and they were around 17. 5 inches. I even marked the tape just yesterday after a decent arm workout. I measured them again and they were around 18 1/4 inches. So let it never be said that you can’t make gains after 30.
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I mean, I’m 47 and have been working out most of my life. As I’ve gotten older, my exercise philosophy has evolved. However, I’m still making gains about six months ago after a decent arm workout. I measured my arms and they were around 17. 5 inches. I even marked the tape just yesterday after a decent arm workout. I measured them again and they were around 18 1/4 inches. So let it never be said that you can’t make gains after 30.
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athleanx
I'm 45 and this is nonsense. Not even going to watch the video. Muscles waste away because they're not being used or fed enough.
I had to stop when i read But did you know, the rate of loss of muscle and strength beyond the age of even 30 starts to occur much faster than you would have thought.
Trying to fool older people into buying workout plans. you can't build muscle after 40 BUT. If you buy my online course you can!
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I'm 45 and this is nonsense. Not even going to watch the video. Muscles waste away because they're not being used or fed enough.
I had to stop when i read But did you know, the rate of loss of muscle and strength beyond the age of even 30 starts to occur much faster than you would have thought.
Trying to fool older people into buying workout plans. you can't build muscle after 40 BUT. If you buy my online course you can!
reply
sundogtune
so what i got out of this video is that i need to add leucine to my protien shake. how much i am not sure of will have to re-watch. 56 yrs. old had 7 knee surgeries and 3 shoulder surgeries but still going 6 days a week. 2 days stength and 4 days cardio(biking, so kind of both) i still do 220 push-ups twice a week at different angles. stomach all 6 days. and stretches all 6 days. and do yardwork and play golf on the 7th day.
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so what i got out of this video is that i need to add leucine to my protien shake. how much i am not sure of will have to re-watch. 56 yrs. old had 7 knee surgeries and 3 shoulder surgeries but still going 6 days a week. 2 days stength and 4 days cardio(biking, so kind of both) i still do 220 push-ups twice a week at different angles. stomach all 6 days. and stretches all 6 days. and do yardwork and play golf on the 7th day.
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athleanx
Hi Jeff, great video.
At 53 next month and on and off for years, Im doing my fit at 53 self challenge.
Ive been a keen viewer for years. Im a lightweight anyway but you keep me motivated competetive with my kids.
Cheers mate.
Oh, and I had to think about it, but I have not seen a volume dial in years. The only dials in our house and cars is the oven knobs.
Thanks Jeff, say g'day to Jessie.
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Hi Jeff, great video.
At 53 next month and on and off for years, Im doing my fit at 53 self challenge.
Ive been a keen viewer for years. Im a lightweight anyway but you keep me motivated competetive with my kids.
Cheers mate.
Oh, and I had to think about it, but I have not seen a volume dial in years. The only dials in our house and cars is the oven knobs.
Thanks Jeff, say g'day to Jessie.
reply
Tungmoto
I'm 4 months away from 30 years old. I can really feel the changes happening in my body and I'm scared. I've just moved to a desk job after some years swinging wrenches, all those years of abusing my body is getting me back. My back hurts, those damn car batteries were just too heavy. But on the bright side, hanging and train my grip strength is becoming my hobby, hanging really reliefs my back pain.
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I'm 4 months away from 30 years old. I can really feel the changes happening in my body and I'm scared. I've just moved to a desk job after some years swinging wrenches, all those years of abusing my body is getting me back. My back hurts, those damn car batteries were just too heavy. But on the bright side, hanging and train my grip strength is becoming my hobby, hanging really reliefs my back pain.
reply
goldenera4ever
Before I even listen to this video, I'm going to say this. The closest thing to the fountain of youth is weightlifting. Even if you don't have the cleanest diet, hitting the weight 5 or 6 days a week will help you maintain muscle and strength. I'm 53, have been lifting since 21, and will continue as long as I live as long as no major health issues arise. Live it, love it. Now on with the video.
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Before I even listen to this video, I'm going to say this. The closest thing to the fountain of youth is weightlifting. Even if you don't have the cleanest diet, hitting the weight 5 or 6 days a week will help you maintain muscle and strength. I'm 53, have been lifting since 21, and will continue as long as I live as long as no major health issues arise. Live it, love it. Now on with the video.
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athleanx
Okay, I understand what is being said. This isn’t unknown to me. That said, I can’t lift any heavier. I’m coming off 6 months of back pain, PT, etc, and came within a heartbeat from another back surgery. We beat it back (my PT, provider, and me. But, I can do the intensity, but I cannot do the weight. I will happily take advice. I’ve gone from 242 to 186. So there’s that change too.
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Okay, I understand what is being said. This isn’t unknown to me. That said, I can’t lift any heavier. I’m coming off 6 months of back pain, PT, etc, and came within a heartbeat from another back surgery. We beat it back (my PT, provider, and me. But, I can do the intensity, but I cannot do the weight. I will happily take advice. I’ve gone from 242 to 186. So there’s that change too.
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erhardrudolph3784
Greetings from Germany. I'm 63 and have been training for many years. I train three times a week Push, Pull, and Legs exercises. Two exercises per muscle group and two sets per exercise, almost to failure.
I've increased the rest periods between sets, and my recovery times are longer. I'm doing well with that. I've watched almost all of your videos. This is one of the best.
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Greetings from Germany. I'm 63 and have been training for many years. I train three times a week Push, Pull, and Legs exercises. Two exercises per muscle group and two sets per exercise, almost to failure.
I've increased the rest periods between sets, and my recovery times are longer. I'm doing well with that. I've watched almost all of your videos. This is one of the best.
reply
bigal6114
73 here. I definitely noticed a loss of strength and size in the last 10 years. I’m also a runner and I’ve slowed down a lot in the same timeframe.
I have boosted my VO2 max from 45 to 51 in 3 months. Maximum running effort feels just as hard, but I’m not going as fast. The same as lifting. Lower weight feels just as hard as I near failure compared to 10 years ago.
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73 here. I definitely noticed a loss of strength and size in the last 10 years. I’m also a runner and I’ve slowed down a lot in the same timeframe.
I have boosted my VO2 max from 45 to 51 in 3 months. Maximum running effort feels just as hard, but I’m not going as fast. The same as lifting. Lower weight feels just as hard as I near failure compared to 10 years ago.
reply
shawnfaust2165
I am 58 and thanks to AthleanX, I saw some solid gains in my mid 50s. I even set a recent PR twice in the bench press using the Bench Buster program. But the 3rd time through, I developed some soreness in my elbow that has lingered for several weeks. I use ReconstuXion and MechanX daily, but probably needed a few more rest days or focus on recovery.
reply
I am 58 and thanks to AthleanX, I saw some solid gains in my mid 50s. I even set a recent PR twice in the bench press using the Bench Buster program. But the 3rd time through, I developed some soreness in my elbow that has lingered for several weeks. I use ReconstuXion and MechanX daily, but probably needed a few more rest days or focus on recovery.
reply
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