One thing that enhanced my progress the most is consistency. Even when life throws me a loop with family crises, health issues, injuries, I always get back to it as soon as feasibly possible. It's a marathon, not a sprint. I want to be lifting into my 80s +, God willing.
I'm 58 and have been training for decades. Was also a fitness instructor and, although I overtrained in my 20s and 30s, I have achieved a good balance in my 40s and 50s. I wanna be the 90 year old doing deadlifts!! Lol Keep it up! Such a stress reliever too!
The two best things I ever did for my fitness journey was simply being consistent and knowledge! It’s amazing how things change when you keep showing up and continue learning along the way. It made the gym fun instead of a chore
Switching to 90 minute full-body sessions every second day is the latest change to really improve my training, as it allows my 48yo body to recover better while also retaining weekly volume and intensity levels. Nice work as always, Harry.
The thing that enhanced my progress is learning the “yes” and “no” pains of my body. Some of my chronic issues will show themselves and I would just say “oh screw it I can do another set still” and then end up in pain for weeks. Whereas now I can acknowledge that a certain area of the body is now off limits of further work that day and focus on rehab. That way I maybe lost one workout rather than a week of being on the bench.
I would love to hear you explain a basic full body gym workout with exercices that are 'more bang for your buck'. I'm a mom, I work full time, I can only train two times a week, reality check there 😅 Help us mama bears to be in our best shape and performance possible! 😍 Love from France 🎉
I only do two strength sessions per week, but c90mins. I agree the 3-4 weekly sessions are just not always realistic. I've seen good gains however. Would appreciate a video on this.
Monday: Barbell Squat, barbell row, standing barbell or seated dumbbell shoulder press with moderate weight for you, 4 sets 8-12 reps Thursday: Deadlift or RDL, Pullups/Machine Assisted pull ups, Machine chest press. Same reps and sets as before .. keep a relatively clean diet and be consistent
@@Amelidylle you're welcome and every other week you could train biceps, triceps and calves but if you're just trying to stay in shape and not bodybuild then it's not really necessary 😂
What enhanced my progress what eating more. Not a bulk, just ate a bit more to have more energy. With the extra energy, I was able to get extra reps and lift heavier. Food really is fuel! Creatine is also worth mentioning. I was scared to take it at first because of gaining water weight but not only did it provide extra energy in the gym and throughout the day in general, I also recovered a lot quicker from my workouts so I could have a great workout the next day too
I just clapped my hands and did the praying hands movement when you gave your three tips. GREAT advice! I thought I was the only one doing this, but obviously not. I basically had to figure this out on my own because the general guidelines didn't feel right for me personally. I noticed I was way stronger than I thought and could lift way more weight than assumed, but needed more rest between the sets if I actually lifted that weight. And that made me change and switch up my entire workout routine to higher intensity, longer rest periods and partially less sets. I think if you train at the gym with a trainer on your side you might not dare to step aside from what's told to be "right", but that's actually a benefit you have when training at home. I did get a trainer's licence several years ago though, just for myself so I had some knowledge before jumping into training. (Two licences actually, including a medical one. I would've gotten a third - the personal trainer one - if I wouldn't have leaned my training plan for the practical exam that much into what health insurance papers here in Germany tell you to do, that really did cost me the licence because that information was outdated and didn't age too well at all. And when the date came up to retake the practical exam, I was already working again and had no time to do it, so I never got that third licence, unfortunately. The experience was amazing though, I learned a lot during that time, not only about fitness and health, but also about myself. I never came out of a learning progress with that much of a heightened sense of self. Even if that would've been the only thing I'd taken from it, it would've already been worth the money.) I always consider my workout routine to be rather minimalistic, but it is hella effective and doesn't cause me to feel less energetic at work. I might feel some soreness every now and then, but it's actually not bad at all. And witnessing how my body got heavier yet smaller was also weird to me, tbh. I never thought this could happen so "easily", because previously I always did high volume training routines and mostly got bloated and sore from it, not seeing or even feeling much progress, but always feeling like being close to getting sick. Strength endurance training has its time and place but I really prefer lifting heavier weight. I do train at home and use kettlebells with weightplates inside for many exercises (you can take them out individually in 2kg portions) and regular barbells, bars and weight plates, also resistance bands (loops) and bodyweight (depending on the exercise). I always thought of hip thrusts to be a girly exercise and didn't wanna do them because I am not a fan of the shelf like bubble butt, but I now really love it, because it actually takes away my hip pain and keeps it away. I don't train for aesthetics though, I train for strength, stability, mobility and health. What I am a bit lazy about is plyometric training (which I should do because the tendons and ligaments in my knees would really benefit from it), but I am eger to get better at just doing it. I really wanna be able to walk/hike more than 14km without getting major knee pain or run for longer than a few minutes without that said pain. By the way: one of my favorite exercises are side bents. To me they just feel very nice and I love to really feel that tension in the obliques (which I do need a lot at work, so it's not a bad thing that I love that exercise). Does it straighten out and "thicken" the waist: Yes, definitely. There's no way to avoid that with that exercise. But I think they are highly beneficial in terms of core stability and therefor spinal health. If anything I said here is nonsense, bare with me: I never worked as a trainer, never will. I really only went through these courses because I wanted that knowledge as a foundation for my personal health, no intention to spread false information here - feel free to correct me if I'm wrong. I am very eger to learn, and definitely won't get mad if a person is able to correct what I've been told. This is really just one of the fields I truly obsessed about for several years straight and now use to add to my life's quality, not my profession. Going through that medical trainer's course really made me be very careful with giving advice to other people, because I know that not everyone can just start to train. Seeing a doctor first, figuring out what your body comes with, is crutial imho. That's why I don't just hand out a plan to my mom, because she insists not going to the doctors and I know she has major problems with her spine, knees and hips. And if I don't know what exactly, I will not make her train a certain way. I don't wanna be the cause of even more health issues. Especially because she would NEVER step into a gym because she's too insecure to train between strangers and would probably need machines to train safely. (Just to make my POV clear.) But what I want to give off as advice here: If you really wanna add to your health, gain knowledge, as much as you possibly can. Treat your body from a health perspective, not a hateful one that is fed by insecurities. And see how much that changes your self-perception and the way you think and feel about your own body. I am saying this because I come from a place that wasn't nice or pretty at all. I never looked bad, but always felt bad in my own skin. Allowing yourself to heal from the inside, treating your body with love and caring for it, is really important and it will make working out and sticking to it a pleasure, not a burden. I also think: If you don't stress about aesthetics, you can really find what you love about your body. The way it is able to carry you throughout the entire day, whatever these days are like. Give your body what it needs, you'll feel way better if you do that. That's my true opinion and my personal POV, you're free to think otherwise.
I started with removing barriers to getting to the gym. I joined one on my way to work so I no excuses on work days. Set up workout wear the night before, pack the gym bag and pre-mix the protein drink💪
I find that sumo squats or wide stance feet out leg presses will hit the adductors more effectively.The kickbacks?Far too easy to cheat and not 1 of the more effective exercises for lower body.Squats,lunges,Bulgarian split squats?SO many other better exercises.
Two things that helped me a lot in my training: 1) The TFNL Growth Guide is easily the best training programme and will provide every explaination of how and especially why certain things will work 2) Training in meso cycles and tracking every single training day
@@lynneward3054 Is there anything specific you want to know? General idea: 4 weeks training, starting with higher volume (for me around 10 reps/set, 3-4 sets each exercise, 6 exercises/day, about 2 RIR) and each weeks I drop a couple of sets and/or reps while going up with the weight. In week 4 I usually do 4-7 reps/set, 2 (max 3) sets/Exercise and train almost every single set to total failure. Week 5 is a deload week/active recovery doing only warmup weights with low volume and after this week everything starts again with slightly higher weights to begin with.
@@belial395 Many thanks for the reply, your response is really helpful. I'm entirely new to this concept and curious what works for people. Reading about it, there appears to be many models i.e. linear, undulating etc. My problem recently is I think I've been overtraining, taking each workout close to failure (2 RIR probably) and pushing progressive increases in weight or reps too often and getting too fatigued. Taking to total failure without a spotter for exercises like squatting sounds a bit scary TBH. I've just deloaded and so looking to train smarter. I'm in my mid-50s so all about longevity. Much appreciated!
@@lynneward3054 As you noticed, there are many ways to skin a cat. Which progression model you chose is quite personal and I have not made up my mind which I prefer. As long as you can still put on weight and do your reps, it does not sound like overtraining, at least to me. But since you seem to be making progress, why change anything?
I started doing leg workout that I don't dread by working in Romanian dead lift and Bulgarian split squats. I cut high-bar squats and leg press and hack squats. I no longer skip leg day because I am dreading getting through a set of high-bar squats. I still get a great workout in with those two movements as well as some leg extensions and hip adductors + claves. Overall not too hard on the knees and good stimulus.
Your videos are great and i love your graciousness when you ask people to like and subscribe if they've learnt anything etc its a really nice style. Am just beginning strength training at home after illness, at 53 im feeling challenged as im quite weak atm, but you inspire me and i do indeed learn alot from you mate 😊 would love to get a program from you when im able to, best wishes 💪🫠
I think the main reason a lot of people rest for 60 is time. I have 4-5 hours of my day that doesn't revolve around work. (Getting ready for, going to, actually working, and coming home) I end up with about an hour or sometimes less after meal prep, eating, normal "home" tasks, and a bit of relaxing before getting ready for bed. Thank God I slowly built a garage gym and don't have to take time to travel to a gym.
► TFNL Coaching - Work with us: tinyurl.com/pp4nsb84
One thing that enhanced my progress the most is consistency. Even when life throws me a loop with family crises, health issues, injuries, I always get back to it as soon as feasibly possible. It's a marathon, not a sprint. I want to be lifting into my 80s +, God willing.
I'm 58 and have been training for decades. Was also a fitness instructor and, although I overtrained in my 20s and 30s, I have achieved a good balance in my 40s and 50s. I wanna be the 90 year old doing deadlifts!! Lol Keep it up! Such a stress reliever too!
@@laurieann2714 Thank you! You too! I'm 56 so we are in the same phase of life. 😊😊
@maryhamric I'm thankful to have made it to 58. My mom passed away at 57 so I celebrate every day as best as I can! Happy squatting!!
@@laurieann2714 And happy squatting to you!!😊
The two best things I ever did for my fitness journey was simply being consistent and knowledge! It’s amazing how things change when you keep showing up and continue learning along the way. It made the gym fun instead of a chore
Switching to 90 minute full-body sessions every second day is the latest change to really improve my training, as it allows my 48yo body to recover better while also retaining weekly volume and intensity levels. Nice work as always, Harry.
The thing that enhanced my progress is learning the “yes” and “no” pains of my body. Some of my chronic issues will show themselves and I would just say “oh screw it I can do another set still” and then end up in pain for weeks. Whereas now I can acknowledge that a certain area of the body is now off limits of further work that day and focus on rehab. That way I maybe lost one workout rather than a week of being on the bench.
I would love to hear you explain a basic full body gym workout with exercices that are 'more bang for your buck'. I'm a mom, I work full time, I can only train two times a week, reality check there 😅
Help us mama bears to be in our best shape and performance possible! 😍 Love from France 🎉
I only do two strength sessions per week, but c90mins. I agree the 3-4 weekly sessions are just not always realistic. I've seen good gains however. Would appreciate a video on this.
@@lynneward3054 90 min is awesome! I can only make time for an hour per session but hey, 1 is better than 0 🥰
Monday: Barbell Squat, barbell row, standing barbell or seated dumbbell shoulder press with moderate weight for you, 4 sets 8-12 reps
Thursday: Deadlift or RDL, Pullups/Machine Assisted pull ups, Machine chest press. Same reps and sets as before .. keep a relatively clean diet and be consistent
@@efrainmendez2623 oh thank you! That will be very useful! 😍
@@Amelidylle you're welcome and every other week you could train biceps, triceps and calves but if you're just trying to stay in shape and not bodybuild then it's not really necessary 😂
What skyrocketed my progress was following Caroline Girvan since her start on UA-cam! Seriously
What enhanced my progress what eating more. Not a bulk, just ate a bit more to have more energy. With the extra energy, I was able to get extra reps and lift heavier. Food really is fuel! Creatine is also worth mentioning. I was scared to take it at first because of gaining water weight but not only did it provide extra energy in the gym and throughout the day in general, I also recovered a lot quicker from my workouts so I could have a great workout the next day too
Thanks for the video as always! I didn't necessarily learn something new but I love hearing it from you!
I appreciate you!
I just clapped my hands and did the praying hands movement when you gave your three tips. GREAT advice! I thought I was the only one doing this, but obviously not. I basically had to figure this out on my own because the general guidelines didn't feel right for me personally. I noticed I was way stronger than I thought and could lift way more weight than assumed, but needed more rest between the sets if I actually lifted that weight. And that made me change and switch up my entire workout routine to higher intensity, longer rest periods and partially less sets. I think if you train at the gym with a trainer on your side you might not dare to step aside from what's told to be "right", but that's actually a benefit you have when training at home. I did get a trainer's licence several years ago though, just for myself so I had some knowledge before jumping into training. (Two licences actually, including a medical one. I would've gotten a third - the personal trainer one - if I wouldn't have leaned my training plan for the practical exam that much into what health insurance papers here in Germany tell you to do, that really did cost me the licence because that information was outdated and didn't age too well at all. And when the date came up to retake the practical exam, I was already working again and had no time to do it, so I never got that third licence, unfortunately. The experience was amazing though, I learned a lot during that time, not only about fitness and health, but also about myself. I never came out of a learning progress with that much of a heightened sense of self. Even if that would've been the only thing I'd taken from it, it would've already been worth the money.)
I always consider my workout routine to be rather minimalistic, but it is hella effective and doesn't cause me to feel less energetic at work. I might feel some soreness every now and then, but it's actually not bad at all. And witnessing how my body got heavier yet smaller was also weird to me, tbh. I never thought this could happen so "easily", because previously I always did high volume training routines and mostly got bloated and sore from it, not seeing or even feeling much progress, but always feeling like being close to getting sick. Strength endurance training has its time and place but I really prefer lifting heavier weight. I do train at home and use kettlebells with weightplates inside for many exercises (you can take them out individually in 2kg portions) and regular barbells, bars and weight plates, also resistance bands (loops) and bodyweight (depending on the exercise). I always thought of hip thrusts to be a girly exercise and didn't wanna do them because I am not a fan of the shelf like bubble butt, but I now really love it, because it actually takes away my hip pain and keeps it away. I don't train for aesthetics though, I train for strength, stability, mobility and health. What I am a bit lazy about is plyometric training (which I should do because the tendons and ligaments in my knees would really benefit from it), but I am eger to get better at just doing it. I really wanna be able to walk/hike more than 14km without getting major knee pain or run for longer than a few minutes without that said pain. By the way: one of my favorite exercises are side bents. To me they just feel very nice and I love to really feel that tension in the obliques (which I do need a lot at work, so it's not a bad thing that I love that exercise). Does it straighten out and "thicken" the waist: Yes, definitely. There's no way to avoid that with that exercise. But I think they are highly beneficial in terms of core stability and therefor spinal health.
If anything I said here is nonsense, bare with me: I never worked as a trainer, never will. I really only went through these courses because I wanted that knowledge as a foundation for my personal health, no intention to spread false information here - feel free to correct me if I'm wrong. I am very eger to learn, and definitely won't get mad if a person is able to correct what I've been told. This is really just one of the fields I truly obsessed about for several years straight and now use to add to my life's quality, not my profession. Going through that medical trainer's course really made me be very careful with giving advice to other people, because I know that not everyone can just start to train. Seeing a doctor first, figuring out what your body comes with, is crutial imho. That's why I don't just hand out a plan to my mom, because she insists not going to the doctors and I know she has major problems with her spine, knees and hips. And if I don't know what exactly, I will not make her train a certain way. I don't wanna be the cause of even more health issues. Especially because she would NEVER step into a gym because she's too insecure to train between strangers and would probably need machines to train safely. (Just to make my POV clear.)
But what I want to give off as advice here: If you really wanna add to your health, gain knowledge, as much as you possibly can. Treat your body from a health perspective, not a hateful one that is fed by insecurities. And see how much that changes your self-perception and the way you think and feel about your own body. I am saying this because I come from a place that wasn't nice or pretty at all. I never looked bad, but always felt bad in my own skin. Allowing yourself to heal from the inside, treating your body with love and caring for it, is really important and it will make working out and sticking to it a pleasure, not a burden. I also think: If you don't stress about aesthetics, you can really find what you love about your body. The way it is able to carry you throughout the entire day, whatever these days are like. Give your body what it needs, you'll feel way better if you do that. That's my true opinion and my personal POV, you're free to think otherwise.
I really enjoyed the tfnl growth guide. Great value for money for regular reference.
"Wow, I didn't know I had a grenade launcher this entire time!"
I started with removing barriers to getting to the gym. I joined one on my way to work so I no excuses on work days. Set up workout wear the night before, pack the gym bag and pre-mix the protein drink💪
that's a good idea.
@@gibbsm helps me stay consistent 🙌 I'm on a roll right now. 6 months with only 2 missed days
@@Madamchief that's great. and don't beat yourself up if you miss a day, just pick it right back up and drive on.
I constantly learn from you, yet I can only subscribe once. What more can I do!?!?!
I find that sumo squats or wide stance feet out leg presses will hit the adductors more effectively.The kickbacks?Far too easy to cheat and not 1 of the more effective exercises for lower body.Squats,lunges,Bulgarian split squats?SO many other better exercises.
Two things that helped me a lot in my training:
1) The TFNL Growth Guide is easily the best training programme and will provide every explaination of how and especially why certain things will work
2) Training in meso cycles and tracking every single training day
I love this
I agree on the guide. Great resource. Would you say more about your meso cycles as this is something I've been considering?
@@lynneward3054 Is there anything specific you want to know?
General idea: 4 weeks training, starting with higher volume (for me around 10 reps/set, 3-4 sets each exercise, 6 exercises/day, about 2 RIR) and each weeks I drop a couple of sets and/or reps while going up with the weight. In week 4 I usually do 4-7 reps/set, 2 (max 3) sets/Exercise and train almost every single set to total failure. Week 5 is a deload week/active recovery doing only warmup weights with low volume and after this week everything starts again with slightly higher weights to begin with.
@@belial395 Many thanks for the reply, your response is really helpful. I'm entirely new to this concept and curious what works for people. Reading about it, there appears to be many models i.e. linear, undulating etc. My problem recently is I think I've been overtraining, taking each workout close to failure (2 RIR probably) and pushing progressive increases in weight or reps too often and getting too fatigued. Taking to total failure without a spotter for exercises like squatting sounds a bit scary TBH. I've just deloaded and so looking to train smarter. I'm in my mid-50s so all about longevity. Much appreciated!
@@lynneward3054 As you noticed, there are many ways to skin a cat. Which progression model you chose is quite personal and I have not made up my mind which I prefer. As long as you can still put on weight and do your reps, it does not sound like overtraining, at least to me. But since you seem to be making progress, why change anything?
Someday when I'm rich, I'll do 1 on 1 coaching with you lol. I'm doing one of the guides for now though.
I back it.
I prefer intensity over more volume personally
Same.
I started doing leg workout that I don't dread by working in Romanian dead lift and Bulgarian split squats. I cut high-bar squats and leg press and hack squats. I no longer skip leg day because I am dreading getting through a set of high-bar squats. I still get a great workout in with those two movements as well as some leg extensions and hip adductors + claves. Overall not too hard on the knees and good stimulus.
Here for thr video!
Hello Eva!
Doing already 😊…. Consistency is key! Just going to the gym (with rest days of course)…
Engagement.
Following a program helped me most, but sticking to RIR can be hard for me.
That's why for me failure is an easier metric.
That blue shirt is BLUEING your eyes 👀
Your videos are great and i love your graciousness when you ask people to like and subscribe if they've learnt anything etc its a really nice style. Am just beginning strength training at home after illness, at 53 im feeling challenged as im quite weak atm, but you inspire me and i do indeed learn alot from you mate 😊 would love to get a program from you when im able to, best wishes 💪🫠
Good luck as you start out with training at home, gains come back relatively quickly after illness I've found.
@austinhenshaw2140 ah thanks so much, that's really encouraging, I appreciate that 😊
Is her head in proper form? It seems a little forward. Am I wrong?
Goes along with many of the things in the rest of my life. Why mess up that consistency? 😂
One simple trick that skyrocketed my progress was hiring Harry as my coach.
I appreciate you a lot, thank you! But I'm still going to bully you and make you do leg extensions
I would say sleep for recovery.
👋🏼
You speak too fast... i cannot understand
Bottom right, 0.5x speed.
Bla bla bla, talking pointless .
I think the main reason a lot of people rest for 60 is time. I have 4-5 hours of my day that doesn't revolve around work. (Getting ready for, going to, actually working, and coming home) I end up with about an hour or sometimes less after meal prep, eating, normal "home" tasks, and a bit of relaxing before getting ready for bed. Thank God I slowly built a garage gym and don't have to take time to travel to a gym.