This is perhaps one of the best wt lifting videos for seniors online I have seen. Its practical and can be started initially with very little wt then moved up. The exercises are not hard and can be done at ones own pace. And you can even do them with a big ball if desired. Its important to realize you don't have to spend 40 to 75 bucks monthly at a gym to listen to others grunt and groin. I recently lost 80 pds and all I did was include a walking program/stationary home bike and these..wt lifting exercises to do it. (A balanced diet also) Like he says, alternate your days and body parts. Good luck to all of you fellow seniors. If I can do it at 68 yrs young, you can too! Thanks Dr. Sonny!!
Absolutely brilliant thank you at last a guy who looks like most of the people this video is aimed for instead of a young guy all ripped up and think he knows what us old dudes are feeling by the way I’ve lost over 100lb in a year and no gym.🇬🇧🎸
Thanks for those kinds words. I think the key for me is being consistent. Because of several old injuries to my shoulder, wrists, elbow and knees I don't use heavy weight but I do try to use good form and really concentrate on what I'm doing.
@@drsonnysampedro I've had many injuries myself. Lately a cancerous bone tumor which cost me a third of a clavicle. Although incurable, I plan to do this kind of workout after my treatments are completed. At 65, exercise is one of my best ways to fight back and stay in shape. I'm keeping this video as a guide, Thanks for posting.
Start off with something very light and make sure that you are doing the movements without any difficulties. Once you are comfortable then increase the weight so that you are struggling just a bit on your last few reps. As we get older it's important to go through a full range of motion with each exercise and with very little rest between sets. This helps to maintain muscle mass.
Thanks Dr. Sampedro, great video and well presented very easy to follow. I'm 82 and am doing most of your exercises incorporated into my daily routine. Thank you.
After watching this and with a big smile, I guess I HAVE been doing everything correctly for many decades. Used to work at the old Vic Tanny's back in 1974 and do ALL the exercises this man is doing and little more....lift weights still three times per week, one day on, two days off with FULL body workout with the weights... less weight then used to BUT many reps and sets. Thank you for this video as many seniors AND others can learn a great deal from it....Keep working out boys and girls and live long and prosper(as Spock used to say)...LOL!!!! (from a 75 year old with snow on the roof and around the door but still fire left in the furnace) as the saying goes...be well everyone!!!!!!
Hi Dr Sonny. Greetings from Singapore! Thank you for the video on strength exercises that doesn't seem daunting therefore I am looking forward to have a go at it. Currently I maintain by jogging few times a week and I am hoping to build up some arm muscles for a total balance. I just turned 70 years young :) and consider it a blessing to be able to exercise. :)
I do the Triceps Kickback in the same position as DB Row . I can add a Biceps Curl to the exercise when I bring the weight up to my shoulder after fully extending it back . Excellent starter video , Thanks !
Once you get into a routine then it is best to mix up the exercises or add new ones. The goal is to influence the muscles with different moves so that the muscles don't get use to doing the same exercises every time.
This is a great set of exercises. I would appreciate it to have a full length video that does the 3 sets of 12 reps..... that way I'd feel like I wasn't exercising alons. Thanks~
This channel is so good for me with knee replacement problems. They are so easy to follow.Nothing is hard for a senior to do.Thank You tube for this Wonderful opportunity to improve my 💓 and health.Blessings to Y9u.
I am. 73 year young woman that works in my large garden all seasons except winter.. I am strong but I suffer in spring because of no exercise in winter. I’m going to have a go at this ....
It's an adjustable 12 and 1/2 pound dumbbell. It's one from Reebok and you can set it from 3 pounds to 12 1/2 pounds. If you don't have something like this you can just use individual dumbbells (e.g., 3 lbs, 5 lbs, 8 lbs, etc.)
If you have never lifted before then I would suggest starting with 2 or 3 pound dumbbells. if you manage to do these exercises very easy and with very little muscle soreness the day after exercising then you can move up to 5 pounds. As the exercises get easier then you can increase the weight of the dumbbells.
Very happy to see how much of a sweat I was able to achieve without feeling totally frustrated especially the squats. Hate pushups because at 68 I have no upper body strength, but the wall push-ups are great. . Gonna make you my daily tutor.thanks
I'm glad I can be of help. Remember, be consistent and you should notice physical changes in your body and overall strength in about 2 to 3 months. Good Luck!
You are young. Why do you have no upper body strength? I am 71, I started weightlifting at 65. You just work at it, progressive overload. Lift to failure. Lift heavy. I lift 295 on the bench press. I am aiming for 315. Get to work and don't let fear or excuses stop you.
Did you ever upload Part 2 of these exercises ? You mentioned in this video not to exercise the same body part twice in a row. I am assuming Part 2 helps in avoiding this repetition.
I'm sorry but I still haven't made the Part 2 video. In regards to not working the same body part twice is a row. As we get older it's best to give yourself a day of rest between lifting weights. For example, you can do these exercises on Monday. Skip Tuesday and do them again on Wednesday then on Friday. This should give your body ample time to recover and help maintain muscle mass.
Very useful and clearly and simply presented thank you Dr Sampedro. What weight of dumbbell would you suggest for a woman in her sixties who has never weight trained in her life?
I would start by using 2 or 3 pound dumbbells. If the exercises seem to easy and you don't experience any post-exercise soreness the next day then you may want to push it to 5 or 10+ pounds. The key is good movement with some resistance. This will help with muscle tone and to stress the bones which does help to maintain bone density.
soooo frustrating to have ads every three-four exercises. no way to get cardiac up cut of ads so often and so long. i left to find a better video for seniors needing a good workout lasting 30 minutes or so.
I'm sorry to hear that. I have no influence on the ads that are dropped in by you tube. In general the video was intended to show how to do the exercises and which ones to do if you are just starting out. The main goal was not to create a video to follow along while you exercise.
I prefer doing one exercise 2 or 3 times then move on to the different exercise. However, some individuals prefer to do each exercise once but move on to the next one quickly. Once you complete all the exercises then repeat the process again 2 or 3 times...this approach would also be more cardio involved because you are moving through it at a quicker pace. More cardio usually means burning more calories.
How many pounds should these weights weigh? No one tells you that! lol I'm 64 and now totally out of shape because of Covid lockdowns, so I can't wait to try this!
I would start with 3 or 5 pound dumbbells. The goal is to use good form. Once you feel comfortable with the movements and are easily doing the 3 sets with no difficulty then it's time to push yourself by adding more weight. When you struggle to complete the sets then you know you are a maximum weight that you should be using.
I think it is best to do all the exercises 3 times a week. These are just a few exercises for the different body parts and you shouldn't start with using heavy weights. On the other hand, doing cardio exercises should be done on a daily basis
There could be some issues with doing the DB rows or the squats on the chair. The other exercises should be fine to do but use common sense. If it hurts to do one specific exercise then stop doing it until your back feels better. Sometimes I recommend using an abdominal/waist support while doing your exercises. This is a thin support much like an old fashion girdle. It can provide some support to your lower back and abdomen but are not a bulky as a traditional lower back support. You can find these at WalMart for under $10.
I'll try to do my best in helping you out. The wall push ups help the chest, shoulders and triceps. The DB rows help the lat muscles (your back), the DB curls help your biceps (the front of your upper arms), the DB kickbacks help your triceps (the back of your upper arms), the DB hammer curls help the muscles in your forearms, the DB raises help the front of your shoulder muscles (Deltoids), the chair squats help your thigh and buttock muscles, the toe raises help the calf muscles in your lower legs and the crunches help your abdominals (belly).
If you consider that in the video I slowly explain each exercise and I do about 1 set of exercise I would estimate that you could do this whole routine in 15 to 20 minutes.
@@andrewwilson9617 Remember to do light weight with more reps than more weight and as you build up your strength progressively you can add more weight or even overload with weight you are comfortable with.
@@drsonnysampedro This program is meant for Seniors who have to build up strength first before form. Young people would not like to use this program, too slow and easy for them to build their body.
@@johngoh2882 I agree. Young people might find this to be too easy but at the same time we have a younger generation that doesn't exercise and could benefit from learning a few basic exercises and developing the motor skills to propel them to a more advance level should they pursue to take it to the next level.
@@drsonnysampedro Yes, you are right, nowadays young people tend to play their mobile and computer games and have no discipline to take care of their health leaving them physically weak and unfit for anything easy chores let alone taking part in some games like we seniors used to in our younger days.
I'm glad you found the content useful. My intent was not to do a video to follow along with doing an entire workout but to just education some of patients on basic exercises that you can do at home or at the gym.
This is perhaps one of the best wt lifting videos for seniors online I have seen. Its practical and can be started initially with very little wt then moved up. The exercises are not hard and can be done at ones own pace. And you can even do them with a big ball if desired. Its important to realize you don't have to spend 40 to 75 bucks monthly at a gym to listen to others grunt and groin. I recently lost 80 pds and all I did was include a walking program/stationary home bike and these..wt lifting exercises to do it. (A balanced diet also) Like he says, alternate your days and body parts. Good luck to all of you fellow seniors. If I can do it at 68 yrs young, you can too! Thanks Dr. Sonny!!
Yes grandpapy. I remember the good old days.
I love this instructional video. Its straightforward, clear, and easy to follow. Than you for making it available!
Thanks for watching. I happy that you found it to be helpful.
Thanks for the video. This is the first exercise video for seniors that makes sense to me.
I'm glad it's been helpful.
Absolutely brilliant thank you at last a guy who looks like most of the people this video is aimed for instead of a young guy all ripped up and think he knows what us old dudes are feeling by the way I’ve lost over 100lb in a year and no gym.🇬🇧🎸
Well I weigh 155 lbs. So you lost like another person in body weight. Congrats! I hope to have another video out soon using resistance tubing.
He's got better looking arms than most guys I know in their 20s and 30s!
Thanks for those kinds words. I think the key for me is being consistent. Because of several old injuries to my shoulder, wrists, elbow and knees I don't use heavy weight but I do try to use good form and really concentrate on what I'm doing.
@@drsonnysampedro I've had many injuries myself. Lately a cancerous bone tumor which cost me a third of a clavicle. Although incurable, I plan to do this kind of workout after my treatments are completed. At 65, exercise is one of my best ways to fight back and stay in shape. I'm keeping this video as a guide, Thanks for posting.
Hi - Great stuff! What weight for a reasonably fit 69 yo man to start with? Thanx
Start off with something very light and make sure that you are doing the movements without any difficulties. Once you are comfortable then increase the weight so that you are struggling just a bit on your last few reps. As we get older it's important to go through a full range of motion with each exercise and with very little rest between sets. This helps to maintain muscle mass.
Thanks Dr. Sampedro, great video and well presented very easy to follow. I'm 82 and am doing most of your exercises incorporated into my daily routine. Thank you.
Wow! Good for you!
Reading your comment is great inspiration !!! Thanks for this and keep up the great work 😆
After watching this and with a big smile, I guess I HAVE been doing everything correctly for many decades. Used to work at the old Vic Tanny's back in 1974 and do ALL the exercises this man is doing and little more....lift weights still three times per week, one day on, two days off with FULL body workout with the weights... less weight then used to BUT many reps and sets. Thank you for this video as many seniors AND others can learn a great deal from it....Keep working out boys and girls and live long and prosper(as Spock used to say)...LOL!!!! (from a 75 year old with snow on the roof and around the door but still fire left in the furnace) as the saying goes...be well everyone!!!!!!
Great to hear you are still exercising with weights.
Great stuff...appreciate the help for us seniors.
Brilliant. This is my new workout. Thanks.
Thanks! I'm glad I can help.
Enjoyed these simple exercises, now to get to work on them and improve my general fitness. Thank you!
Just stay consist with it and you'll notice some physical changes in 6 to 8 weeks.
Hi Dr Sonny. Greetings from Singapore! Thank you for the video on strength exercises that doesn't seem daunting therefore I am looking forward to have a go at it. Currently I maintain by jogging few times a week and I am hoping to build up some arm muscles for a total balance. I just turned 70 years young :) and consider it a blessing to be able to exercise. :)
I'm so happy you have found this video to be helpful. You are never too old to exercise. Best of health to you.
I also do toe raises on each foot separately (other foot lifted bent back) to increase resistance. Thanks for this great help.
I do the Triceps Kickback in the same position as DB Row . I can add a Biceps Curl to the exercise when I bring the weight up to my shoulder after fully extending it back .
Excellent starter video , Thanks !
Once you get into a routine then it is best to mix up the exercises or add new ones. The goal is to influence the muscles with different moves so that the muscles don't get use to doing the same exercises every time.
This is a great set of exercises. I would appreciate it to have a full length video that does the 3 sets of 12 reps..... that way I'd feel like I wasn't exercising alons.
Thanks~
Best I'll seen, great tips and extra little pointers for seniors. thank you so much !!!
Thank you for those kind words. Just trying to help out.
Great info ! Thanks basic exercises work ! As long as you use correct form and fo them on a regular basis ! Thanks !
Thanks so much!
Fluid, organic and no nonsense presentation. Thank you.
Nice
This channel is so good for me with knee replacement problems. They are so easy to follow.Nothing is hard for a senior to do.Thank You tube for this Wonderful opportunity to improve my 💓 and health.Blessings to Y9u.
Thank you for those kind words.
Fabx
Staying in to help lower the C virus pandemic curve..this is my 2nd day working-out with you..thank you for posting this :) clip
I'm glad it's helping you out during these trying times.
Thanks for a no nonsense video and great excersizes..Im doing some of these already but will incorporate some of the others that i see...
I'm glad it helped. I'm hoping to do another video soon. Keep an eye out for it.
I am. 73 year young woman that works in my large garden all seasons except winter.. I am strong but I suffer in spring because of no exercise in winter. I’m going to have a go at this ....
excellent, danke sehr 👍🏼👍🏼👍🏼👍🏼👍🏼
This is a perfect strength training video for me, thanks.
I'm happy to hear that. I'm working on a follow up video . Hopefully I'll have it done by the end of the summer.
I look forward to it, thanks.
what is the weight of the 2 dumbells your using in this video?
It's an adjustable 12 and 1/2 pound dumbbell. It's one from Reebok and you can set it from 3 pounds to 12 1/2 pounds. If you don't have something like this you can just use individual dumbbells (e.g., 3 lbs, 5 lbs, 8 lbs, etc.)
What should be ideal wt: of dumpels?
If you have never lifted before then I would suggest starting with 2 or 3 pound dumbbells. if you manage to do these exercises very easy and with very little muscle soreness the day after exercising then you can move up to 5 pounds. As the exercises get easier then you can increase the weight of the dumbbells.
Thank you Dr. This video is indeed very helpful. Thank you sharing your wisdom
LOVE this workout!! Thank you so much
Thanks!
Thank you Dr. This video is indeed very helpful. Thank you sharing your wisdom.
Very happy to see how much of a sweat I was able to achieve without feeling totally frustrated especially the squats. Hate pushups because at 68 I have no upper body strength, but the wall push-ups are great. . Gonna make you my daily tutor.thanks
I'm glad I can be of help. Remember, be consistent and you should notice physical changes in your body and overall strength in about 2 to 3 months. Good Luck!
You are young. Why do you have no upper body strength? I am 71, I started weightlifting at 65. You just work at it, progressive overload. Lift to failure. Lift heavy. I lift 295 on the bench press. I am aiming for 315. Get to work and don't let fear or excuses stop you.
Many thanks doc
Thanks!
Did you ever upload Part 2 of these exercises ? You mentioned in this video not to exercise the same body part twice in a row. I am assuming Part 2 helps in avoiding this repetition.
I'm sorry but I still haven't made the Part 2 video. In regards to not working the same body part twice is a row. As we get older it's best to give yourself a day of rest between lifting weights. For example, you can do these exercises on Monday. Skip Tuesday and do them again on Wednesday then on Friday. This should give your body ample time to recover and help maintain muscle mass.
Very useful and clearly and simply presented thank you Dr Sampedro.
What weight of dumbbell would you suggest for a woman in her sixties who has never weight trained in her life?
I would start by using 2 or 3 pound dumbbells. If the exercises seem to easy and you don't experience any post-exercise soreness the next day then you may want to push it to 5 or 10+ pounds. The key is good movement with some resistance. This will help with muscle tone and to stress the bones which does help to maintain bone density.
Thanks, tried it, simple, doable.
soooo frustrating to have ads every three-four exercises. no way to get cardiac up cut of ads so often and so long. i left to find a better video for seniors needing a good workout lasting 30 minutes or so.
I'm sorry to hear that. I have no influence on the ads that are dropped in by you tube. In general the video was intended to show how to do the exercises and which ones to do if you are just starting out. The main goal was not to create a video to follow along while you exercise.
do you do the whole circuit and repeat? Or after each exercise, rest and repeat before moving to next exercise
I prefer doing one exercise 2 or 3 times then move on to the different exercise. However, some individuals prefer to do each exercise once but move on to the next one quickly. Once you complete all the exercises then repeat the process again 2 or 3 times...this approach would also be more cardio involved because you are moving through it at a quicker pace. More cardio usually means burning more calories.
This is so good...you look smart...
I'm glad that you like it. I'm not that smart. I think it's the white hair that makes it seem that I am smart. :)
Great exercise!
Thanks!
Inner graciás senior
Muchas gracias!
Thank you very much this means a lot to us that are senior citizens
I'm glad you found it useful. I'm working on a Part 2 video.
I'm looking forward to part 2..Thanks
How many pounds should these weights weigh? No one tells you that! lol I'm 64 and now totally out of shape because of Covid lockdowns, so I can't wait to try this!
I would start with 3 or 5 pound dumbbells. The goal is to use good form. Once you feel comfortable with the movements and are easily doing the 3 sets with no difficulty then it's time to push yourself by adding more weight. When you struggle to complete the sets then you know you are a maximum weight that you should be using.
@@drsonnysampedro Thank you so much for this answer! I will do that!
Great video!! ⭐️⭐️⭐️⭐️⭐️
Thanks for watching!
Should all of these be done as a daily exercise or should we chose to do upper body one day and lower body exercises another day?
I think it is best to do all the exercises 3 times a week. These are just a few exercises for the different body parts and you shouldn't start with using heavy weights. On the other hand, doing cardio exercises should be done on a daily basis
@@drsonnysampedro Thanks. Will do.
Will any of these exercises put strain on lower back? I’m having issues there lately. Thank You.
There could be some issues with doing the DB rows or the squats on the chair. The other exercises should be fine to do but use common sense. If it hurts to do one specific exercise then stop doing it until your back feels better. Sometimes I recommend using an abdominal/waist support while doing your exercises. This is a thin support much like an old fashion girdle. It can provide some support to your lower back and abdomen but are not a bulky as a traditional lower back support. You can find these at WalMart for under $10.
@@drsonnysampedro Thank You 😊
Great video young man!
You're too kind. My young man days are over!
Very helpfull!
Thanks!
Confused about the muscle groups. Could you explain which exercises are in which group.
I'll try to do my best in helping you out. The wall push ups help the chest, shoulders and triceps. The DB rows help the lat muscles (your back), the DB curls help your biceps (the front of your upper arms), the DB kickbacks help your triceps (the back of your upper arms), the DB hammer curls help the muscles in your forearms, the DB raises help the front of your shoulder muscles (Deltoids), the chair squats help your thigh and buttock muscles, the toe raises help the calf muscles in your lower legs and the crunches help your abdominals (belly).
Great video, thank you~
Thanks!
Very informative, Thank you so much.
I'm glad to help!
H
Would like to know the time duration of the exercises for daily practice
If you consider that in the video I slowly explain each exercise and I do about 1 set of exercise I would estimate that you could do this whole routine in 15 to 20 minutes.
Really helpful, thanks especially the squats..which kill me...and my knee..I'll try your way and see if it helps.
I'm happy to hear that it was helpful. Good luck!
I like that you explain what muscle groups they work. Thank you.
I'm glad I can be of help. If you have any questions don't hesitate to ask me.
I recommend Sandow method
I don't know much about it. I'll have to look into it.
no deadlifts or overhead pressing?
I leave those types of exercises to the young folks.
Then you are doing a disservice to the over 50s
Very useful greatly explained
Thanks for the kind words. I'm happy that you found it useful.
Does it matter OR should all 3 sets be done with left arm then 3 sets on the right arm? OR go back & forth after 10-12 reps?
It's best to go back and forth.
Zzz
Nothing new. How is this for seniors, same stuff they tell kids to do
@@davidanderson1825 Yes but he's telling us older people to use lighter weights.
@@andrewwilson9617 Remember to do light weight with more reps than more weight and as you build up your strength progressively you can add more weight or even overload with weight you are comfortable with.
Tricep kick back bad technique no swings allowed, elbow in line with shoulder.
You are correct. When doing this exercise you should do your best not to swing the arm(s).
@@drsonnysampedro This program is meant for Seniors who have to build up strength first before form. Young people would not like to use this program, too slow and easy for them to build their body.
@@johngoh2882 I agree. Young people might find this to be too easy but at the same time we have a younger generation that doesn't exercise and could benefit from learning a few basic exercises and developing the motor skills to propel them to a more advance level should they pursue to take it to the next level.
@@drsonnysampedro Yes, you are right, nowadays young people tend to play their mobile and computer games and have no discipline to take care of their health leaving them physically weak and unfit for anything easy chores let alone taking part in some games like we seniors used to in our younger days.
@@johngoh2882 So true, as evident by the rise in childhood obesity and type 2 diabetes.
Great advice but could you just do one or two reps in the vid. It's really boring watching you do the 10 reps.
I'm glad you found the content useful. My intent was not to do a video to follow along with doing an entire workout but to just education some of patients on basic exercises that you can do at home or at the gym.