Seniors Reverse Muscle Loss in Just Days!

This article is a transcribed, edited summary of a video Bob and Brad recorded in February 2025. For the original video, go to https://youtu.be/ANED2PCG_U0

Brad: We're going to address building muscles in your senior years. I'm 62. By the time you're 60, you will start losing muscle mass if you do not stay active. It's just the way the body works. We're going to get into this. Mike, can you help me out?

Mike: We're actually going to show you how to build muscle size in your legs, even though Brad was flexing his arms. And we're going to go over one specific exercise that's really important, and Brad learned this from doing some continuing education courses.

Brad: Right, because there's a specific system that you need to do to do it and be successful with advancing muscle size. It's very simple, though. It's good news. All right, now let's get into how this is possible. This is interval training. It's important that you do it, so that we're going to do five repetitions of sit-to-stands, and there are variations. We'll get into that. And then it's important you sit and rest for at least 15 seconds up to 30 seconds. And then you repeat the same exercise again. That'll be one set. And we're going to do five sets. You're going to find that this looks easy. When you actually do it, you're going to find that after five sets, I have a feeling you're going to feel like you want to sit and rest, particularly if you've been sedentary and not done this kind of exercise. Mike, do you have anything to add?

Mike: For filming purposes, we're just going to do five repetitions and five sets, but you can work all the way up to 10 repetitions every time and do 10 sets if you want, but slowly progress there over time.

Brad: Right. If you do, you might feel sore muscles tomorrow, particularly in the quads. That's okay. Don't get scared about it, or don't get burned out. We don't want people to run away from this thinking, "Ugh." It's going to be sore. Take tomorrow off and then the next day go at it again, and take it a little easier. It all works out. After you do this three times in one week, times four weeks, you will notice leg strength and size changing and improving. Are you ready?

Mike: I'm ready. But I just want to say, take your time when you're actually doing the exercise to make sure you're doing it safely and controlling your muscles during it, because that'll make them work harder. The timed element comes in during your breaks.

Brad: Yeah, I thought I said that.

Mike: Well, I was just clarifying a little more.

Brad: Here we go. Ready, go ahead and do this with Mike. I'm gonna watch.

Mike: One. So this is the beginner version. I'm using my hands. This is for people who really struggled to stand up. I think I'm on three. I'm talking, I'm losing count. Four. And now we've got number five, and we're going to rest.

Brad: I'm timing it, 15 seconds. So if you've got your cell phone, you can time there, or whatever, a clock on the wall.

Mike: A clock on the wall in front of you with a second hand.

Brad: Yep.

Mike: Whatever you got. Egg timer?

Brad: Are you ready for set number two?

Mike: Am I there?

Brad: Yep.

Mike: Okay. Now we're going to do five again. This time I'm crossing my arms. This is a little more advanced. If you struggle with this and just use your arms the whole time, that's fine. Pick whatever variation works for you. I'm on four. Notice I'm sitting down slowly as well. I'm not plopping into the chair. And that's five.

Brad: All right, how are you feeling?

Mike: Fine, I'm breathing.

Brad: Yeah. Yeah, his heart rate's starting to go up. I can see it. We got eight seconds into this. If you need more rest time, 15 to 30 seconds. Go up to 30 if you need it.

Mike: Where are we at?

Brad: 14 and go, another set.

Mike: Now, another variation you can do is arms above your head. It makes it a little more challenging. If you have issues with your shoulders, maybe you can't do this. Arms crossed, as I showed earlier, is perfectly acceptable. I'm gonna do two more, and I'm going to try to control it on the way down. If you want to make it extra hard, go down about this slow. And that's more challenging, actually.

Brad: Yeah. So that's eccentric strengthening, really is a nice way to beef up that strengthening faster. But you'll feel it. Oh, where are we at? Eight seconds. Are you ready for? Is this number three or four?

Mike: This is set number four. And I'm going to do a slight variation with my legs on this one.

Brad: Go.

Mike: So my left leg is back further. My right leg is out in front, so that means my left leg is going to be doing most of the work. I'm going to do five repetitions, and then the next set I'm going to switch leg positions. So it's going to work my right leg more. My left leg's actually getting a little tired doing this variation. And that's five.

Brad: That's a big difference. All right, and we're setting the timer again for 15 seconds. My legs are feeling fine, and I'm rested. How are you doing, Mike?

Mike: Well, that's great. I want to mention that it's good to have your feet wide apart while doing this, even in a staggered stance. Don't try to get them too close. Where are we at?

Brad: 14, 15, go ahead.

Mike: Okay. I'm going to do five more. This is set number five. Again, at home, you can do more sets than this and more repetitions, but we don't want to bore you to death.

Brad: There you go. And if you're doing them with Mike, you're not getting bored because I guarantee you they're feeling exercise, fatigue, and you got it, good.

Mike: That's five sets of five reps in all the variations. Just pick which one you like and stick to it the whole time. Progress, challenge, you know, weeks, months out.

Brad: Again, if you want to do this one again, just start over and do it with Mike again. He'll get to 15 seconds or do it on your own. Definitely, Mike, seriously? Are you feeling good?

Mike: I'm a little clammy.

Brad: It really is a good way to exercise, a short period of time, high intensity at your own desire. So make it happen. Get those muscles bigger and stronger.

Mike: We should say that it's important to do this kind of thing on an every-other-day basis, because your muscles need to rest.

Brad: I said that.

Mike: Okay, I wasn't listening to you.

Brad: Yeah.

Mike: Anyway, if you want to check out another video, watch "3 Leg Strengthening Exercises Every Senior Should Do."

Brad: Right, instead of just one, you got three. And actually, they could use one of those three for this high-intensity interval training, also called HIIT. All right, very good. Enjoy the day, exercise well. Be strong.