How to gain muscle and strength if you’re untrained and out of shape | Peter Attia and Andy Galpin
Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): https://bit.ly/42EbHkX Watch the full episode: …
source
February 3, 2026
Headlines
All research likely focused on male subjects. Really want Attia to interview STACY SIMS. please.
Lift heavy, with explosion to stave off aging.
1:51 – Andy Galpin, PH.D is already a fraud before answering the first question 😂
He's so relieved to get a softball question 😂
Are there alternatives to box jumps for women menopause & post menopause and specific routines for this age and gender group to help increase and preserve fast twitch .
Women – especially menopause & post are not little Men. Our hormones efffect tendons in this age group.
I actually strained my hamstring doing box jumps with force.
What other exercises to ward off sarcopenia
Thank you for this video. Very interesting subject for myself, as I am now over 60 and have had a type of injury for the past 15 months that no one can figure out. My wife and I are very fit, we resistance train during the week and do more endurance (stair climbing/hiking) training on the weekends. This has really put a damper on my and my wife's activities, and I'm looking for every piece of good advice I can find.
I've been to (3) Medical groups, have seen about (14 doctors) now, have had every type of medical image taken of my spine, right flank and abdomen with multiple treatments in and outside of traditional medicine having zero affect on my condition.
The muscles of my low right back/spine, from the thoracic down through my lumbar, have been locked in a spasm for the entire 15 months, along with the right "love handle" area being totally numb for the same time-frame. This is every day, all day, from when I get up until I go to bed, these muscles are locked and in several states of cramping throughout the day. So, I haven't been doing my usual workouts, and I'm looking for ways to continue resistance training without further aggravating my back/right side.
On a side note, it is possible to accidentally submit someone, and I know because I did it once while training. My training partner that day was several inches taller than me, and we were working on standing choke holds, so I had to reach up to get my arm around his neck. Well, as the instructor was explaining what we were working on, my arm was around his neck the entire time. Since I was shorter, my body weight assisted my arm, putting enough side pressure on his neck, and to my surprise, he collapsed at my feet! One submission on my record!
Ayrton Senna !! Show!
10:36 as a former gym owner, i heard women say that all the time.
It's so funny, and i'll explain that even guys have problems building muscles even if they train hard.
I am 64 years. I suffer from Rheum Arthritis and Fibromyalgia. It is very bad in my whole back (from my neck to my lower back). Knees are giving me problems and my hands and wrists are bad. Is there hope for me ?? – specific strengthening exercises and exercises for stamina … overall fitness ?? I feel absolutely useless.
This is a great topic!☺
This dude never gets to the point.
Summary:
keep doing your zone 2 (walk, row, etc) separately. you could even use that as a warmup for your workout
1st 6mo:
• 2-3 sets of 4 compound (not isolation) exercises per ~30min full body workout, 3x/wk
• examples: squat, deadlift, bench/pushups, overhead press, bent over rows/pull up variations. pick 1 for legs 1 for push 1 for pull and 1 that sounds fun that day.
• start light, low volume, hyper focus on form. you will get sore but try not to get TOO sore. you are building a foundation for the movement patterns not going super hard.
2nd 6mo:
• 3-4 sets of 4 compound exercises per ~45min full body workout, 3x/wk, RPE 7-8
• add 10-15mins of power/speed to beginning of workout (keep effort/volume low)
• examples: box jumps, med ball slams/throws, jump rope, broad jumps, hopscotch, 70% effort sprints (10-15secs ea, accelerate & decelerate slow, full recovery between reps)
• play light tennis / pickleball / basketball occasionally (or use it as your warmup)
Yea, the 18" box jump is not realistic for someone in their 70's. Really turned me off!
Audio matters. That guy needs a mic
Great conversation, awful title!
Imagine sharing this info with your husband/male friend/ boyfriend without hurting his ego! 😅
Changing rep ranges instead of body part split is genius
Racquet ball, basketball, sure, but how about some high energy dance, like zumba? You’re jumping, you’re moving side to side, sometimes explosively, then stopping and switching direction. And it’s fun!
I'm going to break the fourth dimensional wall. Lol.
Is this the reason why we see so much TRT. Is this just an Rx approach to increase fast twitch muscle growth?
I wish there was a video that showed what he is talking about. As a beginner I barely can tell what he is talking about
“Dispel the myth of gaining too much muscle.” Hilarious!
In my opinion there are plenty of women that do have big muscles or big arms that I personally would not like to have.
An 18" box jump for the out of shape, let alone an out of shape person over 60 made me almost turn this off in discouragement and failure the minute I heard it. Along with the sprinting.
I'm not overnourished, I fit what exercises I can in during the day because I still work a 70 hour week. But, I wanted to cry when I heard this. Was recently diagnosed with cancer and want to keep myself as strong as possible.
I persevered in watching, and found some useful takeaway information, although it is hard to push through.
Dr. Peter Attia – what you have said in min 10:40 is absolutely true. I hear the same questioning here with my female patients in Brazil.
I have no idea what zone two means!😮
Please excuse if my comment is out of place. I'm a 75 years old male who hikes and walks and not overweight and in reasonable shape..I was recently called into a pickleball match suddenly and had never played before or even knew the rules. That night my legs were sore. I was asked to play a second round the next early morning…i knew it was a bad idea but i "manned up" and played the second round…fell a time or two but got through it. Now. a few weeks later I'm hobling around on very sore legs and pelvic/hip areas…I cannot believe how serious this has been for me. If anyone else is staring into the seemingly innocent game of pickleball, please get into it slowly and carefully if you are a certain age.
Love ya' both… and, I have a selfish suggestion: I need workout videos to put this knowledge into practice. Former professional landscaper/bike commuter, now retired and tired, 70y/o, osteopenic and sarcopenic. Have access to gym, but no trainer. I'd love a series of workout videos, and advice on training/recovery days. I know this may be a bit like a sick person asking a doctor who hasn't seen me "prescribe", but surely there is a place for some general progressive training exercise videos that could help me (and others) rebuild.
How much you just talk to no avail. I understand that you are playing for time, earning dollars. Give specific exercises and links to scientific studies. I go to do push-ups, it's disgusting to listen to demagoguery
👌🏻
Am a fan of Dr. Attia and watched this. That being said the stated target audience would have been better off watching an old Jack Lalanne video.
I loved Dr. Galpin's comments on strength, endurance and speed loss with aging. This fits with what I have come to believe. It is great to hear that there is data to support these ideas. Does anyone know where I can get the plots that he described?
There are two ways that we can respond to this information.
1. At age 70 I could to decide to only work on strength and endurance because those are what I am still good at.
2. Instead I plan to add sprints and plyometrics back into my workout routines.
I loved Dr. Galpin's comments on strength, endurance and speed loss as on ages. This fits with what I have come to believe; it is nice to hear that there is data to support these ideas. Does any one know where I can get the plots that he described?
Where can I access information about re-building muscle mass at age 63..What is the exact protocol?
I wish I could meet with you as an individual. I've been lifting my entire adult life. After surviving cancer, I can't get the weight I lost back as muscle. I lift heavy using a YT guru. Problem is I'm 72, 124 lbs, 5'3". I still lift, do deep breathing, walk, stretch, hang (not for long). 3 to 4 times a week. Still I can't get that muscle definition. I refuse to give up. I look too skinny and I EAT.
Are the case studies different for women? Is any of this studied in women too?
If these guys could just get to the point this video would be 5 minutes long. Lots of wasted time. Peter couldn't talk any slower if he tried.
For women I strongly recommend the bar exercizes of ballet training…keep those up, though ALL AGES, every day. Biking 40 miles on saturday and sunday, or swimming a few miles.
Make sure you keep those muscles ready for downhill skying. Upper body for windsurfing or sailing.
Unfortunately in your target audience for this conversation lol.. Just went out and over did it on the road bike lol. This is kind of terrifying actually. We are just early 60 and my wife has fallen twice in the last few months and didn't catch her fall AT ALL. I couldn't believe it, but I see she lost enough speed and strength for even this most basic thing. Both of our balance is eroding too. Aging sucks!