 Next question is from Moe's Strength Gains. Lots of people have older family members they care for. If you were to recommend a few movements that would help them build some strength, what would they be? I know Sal has worked with lots of older clients, so maybe this one's for him. I'm glad to sit this out, Justin. Well, I mean, you guys have worked with a lot of older clients, you know? I used to think of the young ones. Yeah, I know. I think because you talk that you really liked it so much that people just assumed that it was him. It's just because at one point, my studio, I mean, we were next to a hospital and I trained a lot of doctors, and then the doctors started referring me a lot of their patients and all their patients were in that older age category, and I enjoy it, but all right, here's one of the best exercises you could do with it. First off, never overestimate somebody in an older age group. Never overestimate the recovery ability. The lightest, smallest activity that's outside of what they're used to will cause an effect in their body. It will cause change. You overdo it and they'll get sore and injured very easily. So in this, I learned very quickly. It's like, oh, let's do some standing lunges and then they didn't show up for the next session because they couldn't move. Yeah, you gotta really simplify it. Yes, here's the best exercise, okay? Sit down, stand up. It's a very basic, it's a squat, but you're sitting down so you have something to aim for. You could stick your hips back and it doesn't require as much control and stability. I'd have my older clients reach forward with their hands, stand in front of a chair or a bench, and if the bench was too low, I'd put like it's deck pads on it or whatever and slowly progress them to go lower and they would just sit down. The goal was not to plop down. It was to softly sit down, stop for a second, get themselves gathered and then stand back up. And that was one of the staple exercises I did and it's so functional because they do that. They do that throughout the day. Yeah, exactly. You have to start at that level and really assess where their strength level is first. That would probably be one of the first things, get them to sit in a chair. But also, I guess I can just test this on everybody actually. When I would get a new client, I would place them on the ground and on their back and I would see, okay, I wanna just first see how you get up off of the ground. And that's a very, very straightforward, very simple. I'm not even intervening or queuing them, coaching nothing. I wanna see how they do it. And then I come in and I kind of show them the way that I want them to do it. And also then we turn that into an exercise and it's just one of those things that's the life function. Like if you're on the ground, you need to know, you need to have the strength to be able to get up and do that properly with good mechanics. You have no idea just how, so I worked with an amazing physical therapist that I learned a lot from. She actually rented space in my facility and she was, one of her specialties was working with advanced age population. And she did a lot of that, Justin. And why did she do it? Well, first off, you're using a lot of muscle. So just getting on the floor and standing up as an exercise by itself. I mean, you could turn into a Turkish getup if you wanna get real advanced. Yeah, you can, but you don't have to necessarily. But the reason why she did it is because she's like, this is a skill that they're gonna need. And if they lose this skill, it makes them very vulnerable to a problem. There's statistics on that. There's statistics on somebody who can get up off the ground versus somebody who can't, like how long they live. The risk of death goes up through the roof. Yeah, dramatically. And the amount of, their longevity is increased by like two decades by being able to do that. I'm right with you, Justin. That's exactly, now what Sal said sometimes is like the regression, right? Oh yeah. There's some clients that can't get off the ground. No, absolutely. And you know that you can tell by the way they walk and they move, they have a hard time sitting down in the chair in front of you to sign up for their training. Like, you know, like, okay, I'm not gonna put this person on the ground because we could be here for an hour trying to get them out of the ground. I have to lift them up off the floor. So 100% what Sal said is a great regression. And many clients, I'd bring the little plastic chair out to the weight room floor and we would stand up, sit down. And even clients where I actually had to assist them, I'd have them hold on to my index fingers while they, I'd have them slow down, not just plop down. I want you to slow. I would do that too with the TRX so they could hold on to something that kind of just like slowly descend. But I would always work towards can we get up off the ground? And then the progression to that is actually, can you get up off the ground with no hands? Oh yeah. So that is actually. I know a lot of 30 year olds that can't do that. Yes, it is. That's a skill that I always go back to myself to make sure that I don't, that it doesn't get too difficult. If I ever find myself challenged personally to do that, I know there's mobility work that I'm neglecting and it always reminds me to get back to that. So I would love to take a client at an advanced age, start them on the ground just like Justin, see how they get up without me coaching or telling. Cause the other thing too, that tells you a lot about their discrepancies too, like on what side they naturally gravitate towards because they'll go to the side that's more dominant and then they'll avoid the side they're weaker and they can't support themselves on. So it tells you a little bit about their movement patterns already. And then the goal would be, can we do this without using your hands and then, or can we progress it to like a Turkish kid? The three most valuable exercises that I did with older populations. And again, I'm speaking generally cause on an individual basis, there's always big differences. But generally speaking, it was sit down and stand up on a bench or a chair. It was some kind of a row with a band or a cable, just focusing on pulling the shoulders back and dropping them because that forward shoulder gets really, really bad as people get older. And then the other one was just reaching up. It was no weight. It was no weight. It was, and we would do it sitting first. We'd sit, I'd stand behind them so that I could get them to engage their core and not have to arch so much. And I'd say, okay, stick your arm up as far as you can. And they would always stop like right here or whatever. And then I'd have them hold onto a stick and I'd pull their arms up a little bit. And then I'd say, okay, now hold them up here and then let go of the stick and see if you could support yourself. No weight, but that would make such a huge impact. And again, here's the idea. The view is, look at the skills that they need to be independent, which include sitting down, standing up, getting up off the floor, maintaining good posture and reaching up above their heads like you grab things. Raise their arm over, yeah. That's it. Those three, those right there are very functional, like necessary skills to remain independent. Just train those. You don't need a lot of weight. Now, if they get good at them, then you can start to add weight. But I had clients that that was all we did. I mean, we just did those things and we took our time and then it was really, really impactful. And then one more thing, this one actually I'm doing with my grandmother right now to improve her proprioceptive ability is- How is her one leg? No, no, she can't even, she barely can stand on two, is I would have her, I have her sit in a chair and I take a balloon and it's just blown up with air, no helium or whatever. And I pop it to her and her job is to pop it back to me with her hands. And it's just to improve hand-eye coordination and proprioception. Sounds silly, but it's actually a very standard exercise that you do, rehab exercise that you would see. No, that's a great one. And this question, by the way too, we're like, we are definitely, I noticed we're kind of bouncing around as far as like, envisioning like where this level this person is. Because I would love, if this person could stand on one leg, or that's challenging, that's a great exercise. Just balance. Yeah, getting someone to stand on one leg and balance like that is really good for a client if they can do that, right? Like you said, in your case, she can hardly stand on two so she's not ready for that. But that would be- I had some old clients. That would be a great goal, was to be able to do that. Absolutely.