This was a "must read" for yours truly. You had me at "walking lunges." They have been, pun intended, kicking my butt, however those suckers work. So I can co-sign that. I started doing bb squats, (and various other styles) in my 40s. Personally, let's say, this vessel is not bound by the age-related atrophy stats of the average human. It doesn't have to be that way. Definitely need to add some of these exercises mentioned, especially for the back. Good lesson on soleus. Just sitting here nodding in agreement and noting the moves we are going to add, and re-visit. Many thanks.
I am glad I caught this post. I am in my late 70s and re-started some Tai Chih movements I used to do. My balance was becoming precarious. Thank you for the information about these four muscle checkpoints, and the simple ways to exercise them. I am adding the exercises to my routine, because I am convinced of their importance. Good health!
Glut max is so underutilized in today’s society. I would also say the same for the adductors. For muscles so large, it’s often always forgotten about. For aging I would also add abductors: glutes min and med as these has been shown to be weak post surgery and in older folks with balance deficits.
I liked that you described the exercises for each one.
Weak glutes definitely show up in the mirror :-) Or at least to anyone looking at you from behind, if you’re too stiff to take a look yourself.
Few people actually have an anterior tilt of the pelvis. The hip flexor hypertonicity and weak glutes more commonly show up at the causal origin of the psoas, pulling the person downward into thoracic flexion.
Thank you. Any good videos showing the proper mechanics for performing some of you suggestions? Some of the AI generated videos would be funny as the voice describes the exercise while showing the exact wrong way the voice is saying to avoid. It would be funny accept the results can leave you worse off.
Hi Pamela! I'd suggest searching the exercise name alongside "physical therapist" or "biomechanics" on YouTube - it tends to filter out the flashy stuff and surface more mechanically sound explanations.
That said, a lot of this is more intuitive than it looks. Once you know which muscle you're targeting and what it's supposed to do, your body will often tell you whether you're doing it right. A couple of principles that help with that:
1. Feel the muscle you're targeting. If you're doing a walking lunge for your glutes but only feel it in your quads, something isn't right - could be foot position, stride length, or depth. The muscle you're training should actually be the one doing the work. Don't be afraid to experiment - adjust your stance, change the angle, slow it down - until you actually feel it working in the right place. That feedback is your best guide.
2. Control beats load. Especially for spinal work and tib raises - a slow, controlled rep with a pause at end range will do more for you than a heavier, sloppy one.
If anything about a specific movement is unclear, just ask me here and I'll walk you through it! And if there's enough interest, I'm thinking about doing a dedicated article on the most technically interesting exercises
Great article that was well written and right at the best time for me. I'm 74 yo male who has let myself down in the exercise area. I'm currently in hospital after having an operation to repair a volvulus and now recovering from a colon resectioning (removed end of small intestine, ascending colon and part of my transverse colon. I'm doing pretty good overall.
Your muscle training write-up seems a significantly important to my future health and happiness.
Thank you and welcome, Stephen! Glad you’re recovering well - that’s what matters most right now. Take it step by step. Even small, consistent work will add up quickly!
So good ! Really gained a lot of respect/appreciation for back extensions and the hyperextension bench. Thank you Variana... another amazing message as is your usual.
Useful piece. Exclusive weekend tennis warriors ie Saturday morning league tennis players who do not train during the week, can be more prone to injury. Daily stretching and some at minimal loading for knees, backs and other vulnerable body parts throughout the week also can help prevent injuries. Small 5 minute chunks throughout the workweek is a healthy break from idle sitting a the desk.
Really helpful and thanks for posting. I was aware of the glutes issue--and those exercises will really show you how important the glutes are--but had never even heard of the others. Will give them a shot!
This is informative and insightful. Walking lunges are an excellent duo to do while walking, which is one of the best forms of exercises you can do for longevity. It's motivating for me to perform several of these daily to gain not just muscle but resilience as you stated. 🤎
Such a useful and informed piece. Thank you and saving!
Thank you, Helen! 🙏🏻
This was a "must read" for yours truly. You had me at "walking lunges." They have been, pun intended, kicking my butt, however those suckers work. So I can co-sign that. I started doing bb squats, (and various other styles) in my 40s. Personally, let's say, this vessel is not bound by the age-related atrophy stats of the average human. It doesn't have to be that way. Definitely need to add some of these exercises mentioned, especially for the back. Good lesson on soleus. Just sitting here nodding in agreement and noting the moves we are going to add, and re-visit. Many thanks.
🙏🏻
This is by far the best article I have read on fighting back - intelligently-at the ravages of aging. Thanks for this. Much appreciated.
Thank you, Ian!
I am glad I caught this post. I am in my late 70s and re-started some Tai Chih movements I used to do. My balance was becoming precarious. Thank you for the information about these four muscle checkpoints, and the simple ways to exercise them. I am adding the exercises to my routine, because I am convinced of their importance. Good health!
Really strong piece. The shift from “muscle loss as appearance” to “muscle loss as metabolic decline” makes this feel immediately more important.
Glut max is so underutilized in today’s society. I would also say the same for the adductors. For muscles so large, it’s often always forgotten about. For aging I would also add abductors: glutes min and med as these has been shown to be weak post surgery and in older folks with balance deficits.
I liked that you described the exercises for each one.
Weak glutes definitely show up in the mirror :-) Or at least to anyone looking at you from behind, if you’re too stiff to take a look yourself.
Few people actually have an anterior tilt of the pelvis. The hip flexor hypertonicity and weak glutes more commonly show up at the causal origin of the psoas, pulling the person downward into thoracic flexion.
Important stuff, yet another good one!
You’re absolutely right - appreciate the addition!!
Now this is worthwhile information. Thank you.
Thank you. Any good videos showing the proper mechanics for performing some of you suggestions? Some of the AI generated videos would be funny as the voice describes the exercise while showing the exact wrong way the voice is saying to avoid. It would be funny accept the results can leave you worse off.
Hi Pamela! I'd suggest searching the exercise name alongside "physical therapist" or "biomechanics" on YouTube - it tends to filter out the flashy stuff and surface more mechanically sound explanations.
That said, a lot of this is more intuitive than it looks. Once you know which muscle you're targeting and what it's supposed to do, your body will often tell you whether you're doing it right. A couple of principles that help with that:
1. Feel the muscle you're targeting. If you're doing a walking lunge for your glutes but only feel it in your quads, something isn't right - could be foot position, stride length, or depth. The muscle you're training should actually be the one doing the work. Don't be afraid to experiment - adjust your stance, change the angle, slow it down - until you actually feel it working in the right place. That feedback is your best guide.
2. Control beats load. Especially for spinal work and tib raises - a slow, controlled rep with a pause at end range will do more for you than a heavier, sloppy one.
If anything about a specific movement is unclear, just ask me here and I'll walk you through it! And if there's enough interest, I'm thinking about doing a dedicated article on the most technically interesting exercises
That would be very useful. I’m recovering from an impact fracture of the T12 vertebrae and my thoracic spine is noticeably more curved now.
Continued…
I am very interested in your stabilization exercises and greatly appreciate your rational, structural approach. Thank you!!
Yes please! As a 70+ who has been weight training since my late 20s,
I am
Great article that was well written and right at the best time for me. I'm 74 yo male who has let myself down in the exercise area. I'm currently in hospital after having an operation to repair a volvulus and now recovering from a colon resectioning (removed end of small intestine, ascending colon and part of my transverse colon. I'm doing pretty good overall.
Your muscle training write-up seems a significantly important to my future health and happiness.
I'm in! Hello me to stay motivated!
Thank you and welcome, Stephen! Glad you’re recovering well - that’s what matters most right now. Take it step by step. Even small, consistent work will add up quickly!
Sold! Just subscribed.
We also love this from your about page:
"Restore metabolism, and health follows.
Not temporarily. Not symptomatically.
But fundamentally, biologically, systemically.
Chronic disease becomes obsolete.
Not through pharmaceutical conquest alone,
but through metabolic precision, hormonal clarity,
clean environments, and engineered resilience.”
Well said.
And needs to be said!
Thank you - really appreciate that, and Welcome!
So good ! Really gained a lot of respect/appreciation for back extensions and the hyperextension bench. Thank you Variana... another amazing message as is your usual.
Love that! back extensions are so underrated! Glad it landed, Kai
What is the sculpture called? It’s beautiful
It’s not a real sculpture - I created the image using Michelangelo’s David as a base and added a female figure next to it. Glad you like it ;)
It looks to be AI which probably only was able to do it because the prompt was to make the nude in the style of a classic statue.
Useful piece. Exclusive weekend tennis warriors ie Saturday morning league tennis players who do not train during the week, can be more prone to injury. Daily stretching and some at minimal loading for knees, backs and other vulnerable body parts throughout the week also can help prevent injuries. Small 5 minute chunks throughout the workweek is a healthy break from idle sitting a the desk.
Really helpful and thanks for posting. I was aware of the glutes issue--and those exercises will really show you how important the glutes are--but had never even heard of the others. Will give them a shot!
This is informative and insightful. Walking lunges are an excellent duo to do while walking, which is one of the best forms of exercises you can do for longevity. It's motivating for me to perform several of these daily to gain not just muscle but resilience as you stated. 🤎