Should Seniors lift weights? Are there benefits to strength training after 50? Yes, and yes! Here are 13 things you will benefit from by building stronger muscles, no matter how old you are. You are never too old to improve your health, and lifting heavy things will help you do that.
LIES MY DOCTOR TOLD ME:
Become a PATRON & ask Dr. Berry your questions ▶
Research:
Daily MINERALS will Help: (Discount Code applied)
Healthy REAL SALT:
More Research:
Real MEAT you Need:
—– Join me and let’s optimize your health! —–
Thanks so much to our Prime & Champion Patrons Chris B, PER C, Andrew R, Michael K, Shelley L, Sheri M, A_Smith, BB, Bob C, Daniel L, Dean Z, Debra B, Elizabeth L, George A, Jeff P, John I, Josh R, Julie L, Karen A, Karen C, Kevin S, Lori B, Marcus K, Michelle G, My’chell V, Paul R, Ronald S, Suzanne C, Tracey D, 2 Krazy Ketos, Jose A, John C, Dean Z, Cathy H and Sam B for helping make this video possible.
My Website: drberry.com
FACEBOOK: facebook.com/kendberry.md/
INSTAGRAM: instagram.com/kendberry.md/
TWITTER: twitter.com/KenDBerryMD
TikTok: @KenDBerryMD Clapper: @KenDBerryMD
MeWe: @KenDBerryMD
Ken D Berry, MD, is a Family Physician and has been practicing Family Medicine in Tennessee for over 20 years, having seen over 25,000 patients in his career so far.
Consult your doctor. Don’t use this video as medical advice.
For Collaborations please email me: support@drberry.com
Any information on diseases and treatments available at this channel is intended for general guidance only and must never be considered a substitute for the advice provided by your doctor or other qualified healthcare professional.
Always seek the advice of your physician or other qualified health care professional with questions you may have regarding your medical condition.
Although all measures are taken to ensure that the contents of the YouTube channel are accurate and up-to-date, all information contained on it is provided ‘as is’.
To the extent permitted by mandatory law, Dr. Ken D. Berry shall not be liable for any direct, incidental, consequential, indirect, or punitive damages arising out of access to or use of any content available on this channel, including viruses, regardless of the accuracy or completeness of any such content. As an Amazon Associate, I earn from qualifying purchases.
source
It was nice to see you do a video on this subject. I have some fairly serious spine issues (used to be a paratrooper, go figure) and started working out about a month ago along with doing Keto. My spine is stabilizing (less pain so far) and I have lost a total of 25 pounds. My neurologist is behind me all the way, but I fired my MD because she was dead set against me doing either one. As they say, the proof is in the pudding. By the way, my body is 58 but my mind is 25, so I get into trouble physically a lot. Keep up the good work, sir.
Dr. Berry makes fantastic points here—maintaining muscle and bone density after 50 is non-negotiable for longevity and independence. But if lifting weights or dumbbells feels intimidating, hard to sustain, or too harsh on arthritic joints and spinal discs, give Tai Chi a serious try.
Many people view Tai Chi purely as gentle stretching or meditation, but traditional practice is actually continuous, functional bodyweight strength training.
Here is what it delivers without needing weights:
Functional Leg & Core Strength: Slow, sustained weight-shifting and sinking stances provide deep isometric and eccentric loading for your quads, calves, glutes, and spinal stabilizers.
Unmatched Fall Prevention: It trains proprioception, ankle mobility, and single-leg balance far better than stationary gym machines.
Zero Impact on Joints: It strengthens tendons, ligaments, and bones while keeping joint pressure minimal and decompressing the spine.
Neuro-motor Fitness: Synchronizing movement, posture, and breath stimulates brain plasticity and cognitive function.
If picking up weights doesn't suit your body right now, you don’t have to stay inactive. Step onto the floor and try Tai Chi—your legs and spine will feel the strength from day one.
Use it or lose it
71 lifting 2-3 times a week for the past couple months has added all the above benefits plus my cycling and running performance has improved. The flexibility surprised me. It makes pre workout stretching a lot easier. Go easy, take care of your joints. Listen to your body and you’ll rediscover a more relaxed, healthier, youthful life. Exercise like you’ll live forever. Make every day count. Your body and soul will respond.
“I’m definitely going to pay more attention to this.”
Thanks
I have been told at my age of 74 I need I need to eat more protein so I don't lose muscle mass, but eating all that protein increases my calorie count so how can I lose weight?
I have a bungee cord that has handles on each end and I use it to do my exercise am I doing strength exercise like you're talking about?
I am 50 years old. I run, bike and do strength training like a 20 years old athlete.
Don't have to get a gym membership – calisthenics is great too.
My son turned me on to you❤
Senior is an offensive word now? I'm 65 doesn't offend me at all. Strong body. Stronger mind.
What a GREAT pep talk. Listening to this every 🌅
I'm 63. I felt very fatigued after the winter when spring garden season started. Close to retirement, I wanted to make sure I'd be able to look after the house and property and some things I've never had energy or time for. I always walked alot, but not enough to kerp me fit in winter. I started working out with 10-15lbs on adjustable dumbbells May. I'm now up to 35-40 lbs on each hand for lifts like rows and increasing almost weekly. Started out once per week and now 3 times per week. Also got TRX for stretches and variety. I haven’t felt this good in years. Back pain is gone for the first time in my life. Really enjoy working out. More energy than I can remember, and really now looking forward to retirement in 18 months. Have also had pretty significant body composition change, but still lots to go. I do feel strong enough to handle my excess mass and things like bending and working on my knees no longer hurt. But I do look forward to continue rebuilding going forward and look forward to every workout I do. Too many positive changes to list. I higly suggest people give it a shot.
Full Carnivore here for almost 2 years now. Fifty Six years old, I do a full workout routine six days a week and with that I do one hundred Mike Tyson pushups seven days a week. I had to start exercising to use up all the extra energy I have. Being full Carnivore will change your life.
This is life changing info for me and a definite confirmation to what I’ve been learning and hearing recently.
Decades of trauma have taken a toll on my body, and I deeply desire to transform my life inside out. This is where my transformation begins. 💪🏽
You are wearing a super pro wig. I don’t see any signs of glue or bald scalp
No! 57 just turned and feeling great no meds healthily strong I don't overdo it but stretch I weight train lightly I challenged myself with hits and I also train clients part-time 🙂 naturally with patience love and research on YouTube channels like this one – thank you! And, it's never ever ever too late to start 🙂
I’m 55 out of shape. I just don’t understand the macro. I’m doing 24hr fasts eating mostly meat. I eat in a man camp so our food is prepared for us. So it’s usually has some sort of flavor added. Taco meat, today is Asian night, so Mongolian beef, maybe adobo chicken. I don’t know how to navigate around that. Friday night is burger night. I’ll grab a bunch of burgers. Sunday prime rib, so I’ll do the same, steak night Wednesday. I’m also type 2 diabetic. I gotta get rid of this visceral fat around my gut. I’m also in meds As well as test. Where to start?
My shoulders are stopping me from doing any decent training, I've tried so many times
I need help to figure something out. please. So, I have a question for this carnivore community.
I'm 59. Been doing mostly carnivore for about 6 years. Summer time I have some fruit. I like my coffee.
For year o i have chronic muscle stiffness. Plantar pain. Stiff and sore quads, hamstring, hips, calves, Achilles and right shoulder.
I have been to chiropractor, physio osyep, deep massage etc. Nothing has worked so far. Walking is a nightmare and I'm on my feet. I'm I construction for work.
Anybody got any ideas, I'm I missing nutrients etc. Any help would be much appreciated. I'm also hoping Dr Berry might see this and have suggestions. Thanks in advance everyone
I didn't realize age 51 is a "senior".
I’m a 65 year old avid tennis player, wasn’t getting enough protein and frequently getting hurt if not on the court just getting up and feeling a slight pull. I think it was from a very low protein diet. Now I’m getting about 80 -110 g of protein per day for my 116 lb body and I’ve started resistance training. I feel great and I’m getting stronger each day.
Great doctor❤
I’m 50 and you just called me a senior 💀
Thank you very much for this video I really needed to hear this. God bless you!!!
I’m 60 and have been lifting weights for two years. Doing good.
Ok, so what exercises do I do?
I just turned 72, been keto/ carnivore for 4 years. A year ago I started resistance training and could do 5 push-ups at a time. A day ago I did 100. I do lift weights but they're just 10 pound dumbells so it's not about a lot of weight. I did gain 10-15 pounds but my belt is still on the same belt hole so that is muscle mass I've gained. It's summer now and I have no problem not wearing a shirt because I look good.
Oh… I'm not quite 100% carnivore yet… Working on it!
Im starting dance class at 72.. Resetting my daily exercising routine at home again…thanks Dr Berry
I’m 74. I lift free weights and use machines three times a week. I’m often mistaken for being in my late fifties and that’s by folks who are my age.
My fear is having a heart attack when im body building. I'm a fit guy – people think I'm in my thirties sometimes. I'm 54. I played drums on my life so I have a pretty strong heart. But still when I'm stressing and lifting that really heavy weight – like four -5 rep set weight, im worried after 50 that it might be dangerous? How to gain muscle mass you have to work out until failure – that's just well-known science. Just lifting weights and doing 12 reps isn't going to build all that much muscle. I hear a lot of professional bodybuilders who have died of heart attacks but I'm guessing that has to do more with all the steroids and all the other extreme diet methods.
1 month ago serious exhaustion set in….have to fight this
I just want to be able to get up off the floor! lol
I'm 76 and I do 3 sets of 14 chin ups and 100 push-ups every 2nd day. I walk 6 miles per day. And I don't mind being called a Senior. Blessings.
I'm 60. I'm a senior and proud of it.