[0:00] This is Mariana. She's almost 60 years
[0:02] old, pulling herself up with just three
[0:05] fingers. And this is my aunt Melinda,
[0:07] who just turned 61, yet has never
[0:10] touched a weight. Today, I'm putting
[0:12] lifters and non-liffters, young and old,
[0:15] through seven sciencebacked fitness
[0:17] tests that you can try yourself,
[0:18] measuring strength, power, mobility, and
[0:20] conditioning. Every test is worth
[0:22] points, and we'll reveal the final
[0:23] scores at the end to find out how age
[0:25] and lifestyle actually impacts what your
[0:28] body can do. Because even if you look
[0:30] fit or you're strong in the gym, if you
[0:33] fail these tests, it'll reveal
[0:34] weaknesses that seriously affect how
[0:37] well your body holds up as you age.
[0:39] Starting with power. You've probably
[0:41] seen this before. Bodybuilders look big
[0:43] and strong. But the second they try to
[0:45] sprint or jump, something looks off. I
[0:47] noticed this myself after years of
[0:49] soccer and sprinting growing up. I
[0:51] switched to bodybuilding style training
[0:53] and I lost my explosiveness. And the
[0:55] reason for this is muscle power. is what
[0:57] helps you move explosively, react
[1:00] quickly, and stay athletic. And if you
[1:02] don't train it, it's the first thing
[1:03] your body starts to lose, often as early
[1:06] as your 30s. And research has shown that
[1:08] it actually matters more than strength
[1:09] or size when it comes to how well your
[1:11] body and even your brain holds up as you
[1:14] age. So, how do you know if your power
[1:16] is actually holding up? So, the test
[1:18] we're doing is a bra jump, and that's
[1:20] going to measure your explosive power.
[1:22] If you can jump your own height, you
[1:24] pass the baseline test. And for those 55
[1:26] and older, you pass if you can jump at
[1:28] least half your height. Whereas for the
[1:29] advanced test, you'll need to clear 2 m
[1:32] as a woman or 2.5 m as a man. And if you
[1:35] can't even jump half your height, that
[1:37] is a clear warning sign that your power
[1:39] needs some work. We're taking the best
[1:40] of three attempts. Starting off with
[1:42] Robin.
[1:45] Even though he failed his first
[1:46] attempts, his next attempts were way
[1:48] better than I expected. Let's go, Robin.
[1:52] Wow,
[1:54] >> that was very good.
[1:58] >> Raven pushed past his second attempt,
[2:00] landing right at his own height to pass
[2:02] the baseline mark, which is impressive,
[2:03] especially considering he sits most of
[2:05] the day and doesn't exercise at all. But
[2:08] let's also not forget Robin at 29 is
[2:10] just reaching the age where he'll begin
[2:12] losing a lot of his natural muscle
[2:14] power. Yash is also 29, but he has been
[2:17] lifting weights for several years and
[2:19] actually plays volleyball
[2:20] recreationally.
[2:23] >> Wow.
[2:24] >> Yash easily passed the baseline test by
[2:27] clearing his own height. He didn't quite
[2:29] reach the advanced tier, but it was
[2:30] still a great jump.
[2:34] >> Fix it.
[2:35] >> Yeah, these are clean. These are clean.
[2:37] >> Both Yash and Robin earn one point for
[2:39] passing the baseline. And you can follow
[2:41] along, too. One point for baseline, two
[2:43] for advance. and I'll show you how you
[2:44] rank at the end. Next up is my aunt
[2:46] Melinda. She's 61 and has a very similar
[2:49] lifestyle to Robin. Because she's over
[2:52] 55, she only has to jump half her height
[2:54] to pass the baseline.
[2:56] >> She barely made the cut, but she kept
[2:58] her spirits high and had a lot of fun
[3:00] with it.
[3:02] >> Nice. Hey.
[3:08] >> But Mariana is a complete opposite.
[3:10] always moving and lifting weights four
[3:12] to five times a week. She jumped nearly
[3:14] as far as the guys on her first two
[3:16] tries, but couldn't stick the landing.
[3:18] She finally found her footing on the
[3:19] last attempt. The jump had slightly less
[3:22] power, but she still walked away with an
[3:24] outstanding score for her age group.
[3:26] Now, compared to the younger guys, the
[3:27] main difference in Melinda and Mariana's
[3:29] muscle power has to do with their type 2
[3:32] muscle fibers. These are the fast twitch
[3:34] fibers responsible for explosive
[3:36] movements. And when researchers examined
[3:38] muscle samples from people in their 20s
[3:40] all the way to their 80s, they found a
[3:42] huge drop in these type 2 muscle fibers.
[3:45] So for Mariana and Melinda, compared to
[3:47] the younger guys, they're already
[3:49] starting with fewer of these power
[3:51] producing fibers, which explains why my
[3:53] aunts just barely jumped half her
[3:55] height. Now, here's a detailed breakdown
[3:57] of how your jump ranks compared to young
[3:59] healthy adults. So to actually train it,
[4:01] all you really need to do is move weight
[4:03] quickly. Whether that's your own body
[4:05] weight through jumping and sprinting or
[4:07] in the gym with one of my personal
[4:09] favorite exercises, the kettle bell
[4:10] swing. Now, unlike a deadlift where
[4:12] you're controlling the weight slowly,
[4:13] these train your hips to produce force
[4:15] quickly. Make sure to use a lighter
[4:17] weight and add a few sets as a warm-up
[4:19] or finisher on your leg days. But for
[4:21] someone like Robin or my Melinda, you
[4:23] don't start here. First, you got to
[4:25] build a foundation, learning how to
[4:26] squat properly with something like a
[4:28] goblet squat. So, everyone earns one
[4:30] point for clearing the baseline, but
[4:32] nobody was able to hit the advance mark.
[4:34] By the end of the video, we'll total up
[4:36] all seven tests to see how well they're
[4:38] actually aging. So, while the broad jump
[4:40] measured your explosive power, lower
[4:42] body strength and stability is just as
[4:45] important. And to test that, we are
[4:47] going to use the reverse lunge. The
[4:50] general benchmark is going to be 25% of
[4:53] your body weight in each hand with
[4:55] dumbbells. And you're going to aim for
[4:56] eight reps each leg.
[5:01] Melinda is out in less than a rep.
[5:03] However, Robin does last a tiny bit
[5:05] longer by using some questionable form.
[5:09] Unfortunately, that doesn't take him
[5:10] far, and he fails after four reps,
[5:12] leaving both him and Melinda with a zero
[5:15] for the baseline test. Now, as we wait
[5:17] to see how Mariana and Yash do, there's
[5:19] a few things I really like about this
[5:20] test. First, if you can't handle the
[5:22] required weight, it's a clear sign your
[5:25] lower body needs more strength or more
[5:27] stability to stay balanced. Second, both
[5:29] sides have to pass, which exposes
[5:32] strength imbalances between your legs,
[5:33] and that's way more common than you
[5:35] might think. Most people, they naturally
[5:37] favor one side. And with something like
[5:38] a squat, your stronger leg can quietly
[5:41] do more work and you'll still finish the
[5:43] rep. In my experience, for lifters, this
[5:45] can create all sorts of problems in your
[5:47] hips, your knees, and for me, it was my
[5:49] groin. And this only gets worse as you
[5:52] age. Research tends to show younger
[5:54] adults have a 5 to 15% difference
[5:56] between sides. But in older adults, that
[5:59] often grows to 15 to 20% or more. And
[6:02] when you trip or you lose balance, one
[6:04] side has to take over. And so if that
[6:06] side just isn't strong enough, that's
[6:08] when falls are much more likely. Now,
[6:10] both Mariana and Yash actually do this
[6:12] exercise regularly. So passing the
[6:13] baseline test for them was a piece of
[6:15] cake. Was that easy?
[6:17] >> That was good. But the advanced test, it
[6:20] takes this to another level. Eight reps
[6:21] of the dreaded Bulgarian split squat,
[6:24] using 50% of body weight in each hand
[6:26] for men and 30% for women. For Yash,
[6:29] that meant holding 100 lb dumbbells in
[6:32] each hand. But there was just one
[6:34] problem.
[6:34] >> You don't have 100 lb.
[6:36] >> I don't have hundreds. To make up for
[6:37] the lighter weight, we bumped Yash's
[6:39] target up to 10 reps.
[6:42] >> One.
[6:44] Two. Come on.
[6:46] Three.
[6:49] Four. You're halfway there. You got it.
[6:52] Five. Three more.
[6:55] Six.
[6:57] Seven. Last one. Go all the way down
[7:00] there. Good.
[7:04] Nine. Come on. Last one.
[7:10] Oh no.
[7:12] >> It doesn't want you stability. No.
[7:17] Okay. No. Okay.
[7:20] >> All right. You got it. You got it.
[7:24] >> So close. We
[7:24] >> were so close.
[7:25] >> Oh my gosh.
[7:26] >> I'm not going to lie, that advanced test
[7:27] is no joke. So, if you try it, let me
[7:29] know how it goes on the comments. But if
[7:31] you had trouble with just a basic test,
[7:33] then start with a stationary split squat
[7:35] to build strength and control. then
[7:37] progress to the reverse lunge until you
[7:39] can handle 25% of your body weight in
[7:41] each hand before moving on to the final
[7:44] boss, Bulgarian split squats. And for
[7:46] most lifters, keeping at least two to
[7:48] three single leg exercises in your
[7:50] routine is one of the simplest ways to
[7:52] prevent imbalances as you get stronger.
[7:54] But with test two finished, here's what
[7:56] the scores are currently at. We still
[7:58] got five more tests to go, and the last
[8:00] one might look like a piece of cake, but
[8:02] it's actually the one that most people
[8:03] struggle with. The next question is
[8:05] simple. Can your upper body actually
[8:07] pull its own weight? This test measures
[8:09] the strength of your lats, your upper
[8:10] back, and your biceps. And if you can't
[8:12] even pass the baseline, it's a sign that
[8:15] your upper body strength and muscle mass
[8:17] aren't keeping up with your body weight.
[8:18] Okay, so for this test, we're going to
[8:20] use an underhand grip. You're going to
[8:22] start from a dead hang and then you're
[8:24] going to pull until your chin crosses
[8:26] the bar. So, one body weight chin up is
[8:29] the standard general benchmark. And then
[8:32] if you can pass that, we have some
[8:34] advanced benchmarks where we're going to
[8:36] add weight. Hang.
[8:39] All right. Pull.
[8:44] Go.
[8:45] >> Oh, nice try. Nice try. Next up is Yash.
[8:48] The baseline test was a piece of cake
[8:49] for him, locking in this point while
[8:51] Robin takes zero. So, we're moving him
[8:53] on to the advanced test. Three or more
[8:56] reps with an additional 40% of your body
[8:58] weight. And for women, we're bringing
[9:00] the requirement down to just five or
[9:02] more clean body weight reps. The gym
[9:05] bros will be looking up to
[9:09] light weight.
[9:12] One
[9:17] up.
[9:23] Yeah, that's good. That's good. Come on.
[9:25] One more. Drive the elbows down.
[9:33] No.
[9:37] So close. As for the senior group ready,
[9:42] >> are you hanging? This is like when when
[9:44] I was a kid. This is the opposite now.
[9:48] Monkey bars. All right. Pull.
[9:50] >> Hold on. Hold on. I can
[9:53] >> pull.
[9:55] Now, unlike the power test, Melinda
[9:57] wasn't able to get a single rep. And
[9:59] that's because going from zero to one
[10:00] rep, no matter your age, is a massive
[10:03] jump. Later, I'm going to show you how
[10:05] to bridge that gap. But first,
[10:10] let's clean.
[10:14] Nice.
[10:19] Three. Easy. Wow. Dennis, you got to get
[10:22] a shot of these back muscles. Holy crap.
[10:27] >> Holy.
[10:33] >> Oh, wow.
[10:34] >> Easy.
[10:35] >> Was that five? I'm just in awe.
[10:38] >> Ariana easily placed herself in the
[10:40] advanced category. But that's not the
[10:42] end. She's about to show us something I
[10:44] had never seen before.
[10:46] That's crazy.
[10:49] I don't even know if I can hang with
[10:51] three fingers.
[10:52] >> Yeah, that's pretty wild. Oh my god.
[10:59] >> Honestly, this is way harder than it
[11:01] looks. And I was genuinely shocked how
[11:03] strong Mariana actually is. How did you
[11:05] get so strong with pulling? You're a
[11:07] climber right?
[11:07] >> Yeah.
[11:08] >> Oh, yeah.
[11:08] >> I saw you earlier. I was like, damn.
[11:10] Like her forearms.
[11:13] >> Yeah. More muscular than my forearms. I
[11:15] feel holy crap. When you go to the gym,
[11:17] how often are you practicing chin-ups,
[11:19] pull-ups?
[11:20] >> I try to do a minimum of five. So I
[11:22] stress my body because when I go
[11:26] climbing I need to make sure I climb I'm
[11:29] not at fault. So I rely on every body
[11:33] part.
[11:33] >> Now climbing is just one of the secrets
[11:35] behind how Mariana manages to stay in
[11:38] such incredible shape. But she's not
[11:40] just strong, she's also insanely lean as
[11:43] well. In fact, based on her DEXA scan,
[11:45] she clocked in at under 17% body fat.
[11:48] That's top 1% of the population lean and
[11:51] the equivalent of sub 10% body fat on a
[11:54] man. And later, I'm going to show you
[11:56] exactly how she does it. But if you
[11:58] can't bang out chin-ups like Mariana,
[11:59] you'll want to start with the inverted
[12:01] row to build your back strength. And
[12:03] then move on to band assisted chin-ups,
[12:05] which even someone like Robin with zero
[12:08] exercise could already do. And then over
[12:10] time, you use smaller bands until you
[12:12] can do unassisted chin-ups, which is
[12:14] when you want to start adding more
[12:15] weight. every time you can do eight reps
[12:17] pretty easily. So, for our next four
[12:19] tests, we're actually moving away from
[12:21] strength. And I know a lot of you are
[12:23] definitely neglecting this next one,
[12:25] which is testing your cardiovascular
[12:27] fitness. Now, when people say being out
[12:29] of shape is worse than smoking, they're
[12:31] not just being dramatic. A massive study
[12:33] on more than 120,000 patients who
[12:36] performed treadmill testing found that
[12:38] low fitness carried a risk comparable to
[12:41] things like diabetes, high blood
[12:43] pressure, and yes, even smoking. In
[12:45] fact, many researchers are now
[12:47] suggesting that being fit is far more
[12:49] important for your health than what you
[12:51] eat. Today, we're going to do a onem
[12:53] run. Melinda, do you do any form of
[12:55] cardio?
[12:56] >> Never.
[12:56] >> Never.
[12:57] >> I just only walk every single day.
[12:59] >> I bike. I do cardio. Yes. I used to be
[13:02] like run the sunun back in high school.
[13:04] >> Okay.
[13:05] >> I was in like a running club.
[13:06] >> I love walking tide running sometimes,
[13:09] but no, I'm not good at running.
[13:11] >> 3 2 1 go. And right out the gate, Yash
[13:16] and Robin are taking off in the lead
[13:17] while Mariana is sticking to a
[13:19] manageable pace while I'm personally
[13:20] helping my ass set her pace for lap one.
[13:23] The first lap, it'll like raise your
[13:25] breathing.
[13:26] >> Oh yeah,
[13:26] >> it'll feel harder, but then your body
[13:28] will get used to it. Now, typically
[13:30] researchers test your cardio fitness
[13:31] with a V2 max test. You run as hard and
[13:34] as long as possible until you give up,
[13:36] and afterwards you get a score that
[13:38] represents your fitness level. But the
[13:39] good news is a simple onem run test is a
[13:42] pretty good way to gauge your cardio
[13:44] fitness on your own. For the baseline
[13:46] score, you should be able to run a mile
[13:48] in under 10 minutes if you're younger or
[13:50] under 12 minutes if you're over 55. For
[13:52] me personally, I'm currently under 6
[13:54] minutes, placing me at an advanced
[13:56] level, which is under 7 minutes.
[13:57] Whereas, if you're over 55, 9 minutes or
[14:00] less is the advanced benchmark. And you
[14:02] can also easily do these tests on the
[14:04] treadmill. Just set the treadmill to
[14:05] these speeds in miles per hour for the
[14:08] designated time. But just half a mile
[14:09] in, Robin burned out from his early
[14:11] sprint of the gate. Well, to my
[14:13] surprise, Yash is actually on target to
[14:16] beat the advance time if he can hold
[14:18] this pace. Now, even though Yash doesn't
[14:20] do any formal cardio anymore, he has
[14:22] built a solid base from his early years
[14:24] of running and playing sports, which he
[14:26] seems to have been able to maintain just
[14:28] from doing big lifts in the gym that get
[14:30] his heart rate up. But he's also got his
[14:32] age on his side. Because after your
[14:34] mid20s is when your cardio fitness
[14:36] starts to silently decline by about 1%
[14:39] per year. It doesn't sound like much,
[14:40] but this can eventually reach a point
[14:42] where climbing a set of stairs or
[14:44] keeping up with your friends on the hike
[14:45] becomes very difficult. I'm noticing
[14:47] this firsthand with my aunt. This is
[14:49] good.
[14:50] >> No breath now.
[14:51] >> While she is trying her best, I can hear
[14:53] the wheezing in her breathing, and she
[14:55] was nowhere near Mariana's pace, who
[14:57] seemed to also be on track to beating
[14:59] the advance time. When it came to the
[15:01] finish line, Yash actually crossed
[15:03] first, but he missed the advance time by
[15:05] a few seconds. 7:16.
[15:08] Wow. Mariana followed behind him,
[15:11] officially clocking in at 9 minutes,
[15:13] beating the advance time for her age.
[15:15] And after a few minutes, Robin, who
[15:17] burned out early, finally crossed the
[15:20] line.
[15:21] >> Wow. 12.
[15:23] >> 12 minutes.
[15:24] >> And as for my aunt, almost there. You
[15:27] got it.
[15:28] >> You got it. You got it.
[15:30] >> Close.
[15:31] >> Let's go. Almost there.
[15:32] >> Close.
[15:32] >> Almost there.
[15:34] >> Yes.
[15:35] Wow.
[15:36] >> Thanks. Thanks,
[15:37] >> Ramon. Are you okay?
[15:39] >> I would rather have less life expectancy
[15:42] than running.
[15:44] Mariana was the only one able to beat
[15:46] the advanced time, putting her in the
[15:48] top tier of cardio fitness for her age.
[15:50] But perhaps an even bigger benefit of
[15:52] cardio is what it does to your belly
[15:54] fat. Specifically, the dangerous
[15:56] visceral belly fat deep in your organs
[15:59] that's linked to disease and death. Now,
[16:01] if you don't exercise much and you eat a
[16:03] lot of sugar and fatty foods and you
[16:05] notice that your belly is full and firm
[16:07] to the touch, you probably have a high
[16:09] amount of this fat. In fact, both
[16:11] Melinda and Robin had alarmingly high
[16:14] levels based on their Dexter reports.
[16:16] But the good news is cardio is the most
[16:18] effective form of exercise to burn off
[16:20] this visceral fat even without losing
[16:22] weight. Which is why we added cardio
[16:24] exercises to our Built with Science Plus
[16:26] app. And this is actually where Mariana
[16:27] stands out. She not only has extremely
[16:30] low body fat, but her visceral fat is
[16:32] virtually non-existent. And from just
[16:34] one day together, it's clear to me why
[16:36] that is. Rather than driving, she
[16:38] actually biked over to meet us for the
[16:39] onem run test. And she regularly goes
[16:41] for hikes and just finds ways to stay
[16:43] active no matter what time of year it
[16:45] is. She is the only one who came
[16:47] prepared with a full day's worth of
[16:49] food. Greek yogurt oats for breakfast, a
[16:51] smoked salmon bagel for lunch, plenty of
[16:53] healthy protein and complex carbs to
[16:55] fuel her activity. And this is actually
[16:57] what researchers call a high energy flux
[17:00] lifestyle. She eats more, but she also
[17:02] moves more. And that combination has
[17:04] been shown to be one of the best
[17:06] long-term strategies to lose fat and
[17:09] keep it off for good. The good news is
[17:11] when it comes to cardio, just walking
[17:12] more is a great place to start, but it
[17:15] needs to be challenging. So try
[17:17] alternating between faster and easier
[17:19] walking for about 30 minutes. And then
[17:21] over time, you'll want to include more
[17:22] demanding cardio that actually gets your
[17:25] heart rate up a few times a week.
[17:26] Running, cycling, swimming, or sports.
[17:29] It doesn't matter what you choose as
[17:30] long as it feels challenging and is
[17:32] something you can actually stick to. And
[17:33] if you want more ideas, I'll link a
[17:35] video in the description box down below
[17:37] where we scientifically measured the
[17:39] calorie and fat burn of almost every
[17:41] cardio exercise you can think of. So,
[17:42] this next test is going to test your
[17:45] upper body mobility. Over 90% of people
[17:48] actually fail this simple test. Usually,
[17:50] it's because of poor posture, sitting
[17:52] all day on the computer, or they're
[17:54] lifting weights in the gym, but a lot of
[17:56] what they're doing is just imbalance.
[17:58] All you need is a wall. Stand roughly a
[18:00] foot back from the wall and rest your
[18:02] glutes and upper back against it. Then
[18:04] bring your arms up into a goalpost
[18:06] position with your arms at 90° while
[18:09] making sure the back of your head is
[18:10] still touching the wall. Now, if you
[18:12] can't get your arms to 90° with the back
[18:14] of your hands touching the wall or you
[18:16] can only get there by sticking your head
[18:18] forward or arching your lower back,
[18:20] that's a fail. And then advanced is can
[18:23] you slide all the way up while keeping
[18:25] everything intact?
[18:28] This seems easy.
[18:29] >> It looks easy, but that does not feel
[18:31] easy. Okay,
[18:33] >> Robin. Robin, Mr. Looks easy. Let's go.
[18:36] >> Touching the wall. Slide up. All the way
[18:40] up. All the way up.
[18:42] >> It's back. It's back. It's back. It's
[18:44] back. It's back.
[18:46] >> I don't know. My My back is
[18:48] >> No, it's it's just your It's because you
[18:50] don't have the mobility that you're
[18:51] going like this, right? No, it's because
[18:54] I sit all less, so my back is covered.
[18:57] >> I know, but that's for that's the point
[18:59] of this test.
[19:01] >> All right, get out of here.
[19:02] >> Can you lift your hands up at all?
[19:05] >> I mean, my elbow is coming.
[19:06] >> Come on.
[19:09] >> This is not something you can force your
[19:11] way through.
[19:12] >> Yeah, right.
[19:12] >> It's okay.
[19:13] >> Nice try. Nice try. Now,
[19:14] >> you'll often see strong lifters who do a
[19:16] lot of pressing really struggle with
[19:18] this test. Their bigger muscles tend to
[19:20] overpower key muscles like the mid and
[19:22] lower traps that help open you up and
[19:25] control proper shoulder movement. It's
[19:26] probably why when I tested three other
[19:28] guys at the gym, they all failed.
[19:30] Whereas both Mariana and Melinda passed
[19:32] with flying colors. Keep this flat and
[19:36] go down.
[19:40] >> Yes, I did it.
[19:42] >> You did it.
[19:43] >> If you struggle with this, the fix is
[19:45] actually really straightforward. You
[19:46] want to start with a band or towel and
[19:48] do over and backs for three sets of 10
[19:50] to 20 reps to open up your shoulders and
[19:53] chest and then follow it with a set of
[19:54] wall slides to actually strengthen some
[19:56] of these back muscles. For me, I do this
[19:58] like 10 times every morning.
[20:00] >> Oh, really?
[20:01] >> Yeah. Every single morning. This really
[20:03] helped with a lot of my like shoulder
[20:05] issues,
[20:06] >> tightness in my upper traps and my neck.
[20:08] All went away once I started doing this.
[20:11] Okay, so we just have two tests left.
[20:13] And this next one, if this muscle is
[20:15] weak, it's going to negatively affect
[20:17] everything that you do. Most people
[20:19] train their abs for how they look, but
[20:20] that's not what they're most important
[20:22] for. Your core, which includes your
[20:24] six-pack, are all the muscles around
[20:26] your waist. And they're what keep you
[20:27] stable and strong. Whether you're
[20:29] catching yourself from a fall or doing
[20:31] heavy squats and deadlifts. But when
[20:32] your core gets weak, your lifts in the
[20:34] gym not only start suffering, but your
[20:36] posture and your balance can break down.
[20:38] And you can even become more prone to
[20:40] back injury, the leading cause of
[20:42] disability worldwide, which can affect
[20:43] you at any age, whether your goal is to
[20:45] lift pain-free, play with your kids in
[20:47] your 40s, or just stay active and mobile
[20:50] through your 70s and 80s. And to test
[20:51] it, the baseline test is 25 controlled
[20:55] roll downs and 50 for advanced. You're
[20:57] going to start up here and your hands
[21:01] are in front of you. You're going to
[21:02] come down very slowly.
[21:05] Flatten your back. Then reverse by
[21:08] slowly flexing your spine in a C-shape.
[21:10] No momentum and no leading with your
[21:12] neck and go. Just go slow. There you go.
[21:17] Good job, guys.
[21:22] Melinda is out.
[21:25] Now, you can train your abs all you
[21:27] want, but they're not going to show
[21:28] unless you do this. To make them pop,
[21:30] you want to get down to at least 15% for
[21:32] men and around 25% for women. And that's
[21:35] mainly driven by your diet. Let's go,
[21:37] Robin. Come on. You got it. You got it.
[21:40] That's exactly why we created the Built
[21:41] with Science app. It takes care of both
[21:43] your training and nutrition for you and
[21:45] has helped members of all start
[21:47] importance and ages lose fat, build
[21:49] muscle, and get into the best shape of
[21:51] their lives. You can try two weeks for
[21:53] free over at builwithcience.com or by
[21:55] scanning this QR code. And oh my god, I
[21:58] cannot believe Mariana is still going.
[22:00] That is insane. Let's go. 48 49
[22:06] >> 50.
[22:07] >> Wow. She could go all day.
[22:10] >> Crazy.
[22:13] That is insane core strength. And with
[22:15] Mariana easily hitting the advanced
[22:17] score, I had to know how she was
[22:19] training. So, there are a couple things
[22:21] I do.
[22:23] Then I go on to that sweep.
[22:27] >> That's
[22:30] my toes.
[22:32] >> And while I'm definitely going to try
[22:34] Mariana's core training myself, if
[22:35] you're already lifting weights,
[22:37] especially with free weight compound
[22:39] exercises, you're probably training your
[22:41] core more than you think. But you can
[22:43] always benefit from training that
[22:45] directly, especially if you struggle
[22:47] with this test. For beginners, use the
[22:49] rolldowns as both your test and your
[22:51] training tool, starting with partial
[22:52] reps and then gradually build up to full
[22:55] controlled ones over time. Whereas, as
[22:56] you get more advanced, some of my
[22:58] personal go-tos are RKC planks, ab
[23:01] rollouts, and weighted crunches. And if
[23:03] you do want to mix it up and take it to
[23:05] another level, this is what Mariana does
[23:08] every week. I also added some of her ab
[23:10] exercises into our Build Science Plus
[23:12] app so you too can become Mariana. Okay,
[23:14] so for the next test, if you do this
[23:17] test poorly, your risk of dying actually
[23:20] increases by up to five to six times.
[23:22] All you have to do is sit down and stand
[23:25] up.
[23:26] Back in 2012, a group of researchers had
[23:29] 2,000 adults between the ages of 51 to
[23:32] 80 do this exact test. Now, you get five
[23:35] points for sitting down and five for
[23:37] standing up, but you lose points each
[23:39] time you use support, like with your
[23:41] hands or your knees. Now after the test,
[23:43] the researchers followed these
[23:44] individuals for over 6 years to see how
[23:48] well this test predicted survival. And
[23:50] during that time, 159 of them passed
[23:53] away. And what they found was striking.
[23:55] Those who scored poorly were five to six
[23:58] times more likely to die than those who
[24:00] scored well. So out of all the tests
[24:02] today, this is the one I'm most
[24:04] interested in, especially for our older
[24:06] participants. And for our baseline test,
[24:08] we're keeping it simple. No support, you
[24:10] pass. Any support you fail.
[24:17] >> Okay.
[24:22] >> Oh, nice. Nice. Nice.
[24:23] >> Do it together. Do it together.
[24:24] >> Together.
[24:25] >> So, no hands, no support. Okay.
[24:28] >> Oh, jeez. Okay.
[24:29] >> Whenever you're ready.
[24:37] >> You did it.
[24:40] What happened?
[24:42] >> No,
[24:44] >> I don't think I can do it.
[24:46] >> This is where things get interesting.
[24:47] Yash is way stronger than Robin, but
[24:50] still couldn't pass this test. Because
[24:51] this isn't just about your lower body
[24:53] strength. You also need enough mobility
[24:55] in your hips and your legs. And even
[24:57] though Robin doesn't lift at all, the
[24:58] one thing he does do is a 10-minute yoga
[25:01] routine every morning, explaining why
[25:03] you actually outperform Yash in both our
[25:06] mobility tests.
[25:07] >> You can do it. No,
[25:08] >> you got it. You got it. You got it.
[25:15] >> Oh,
[25:16] >> okay. One hand. Good job. Good job.
[25:19] >> You got You got to work on your leg
[25:21] strength.
[25:21] >> Yeah. Yeah.
[25:23] >> Wow.
[25:23] >> Easy, easy, easy.
[25:25] >> Now, the advance. I don't think I could
[25:27] do the advance.
[25:28] >> Uh-oh. Uh-oh.
[25:33] >> Does that count? We need a demo from
[25:39] >> the other day. WHOA.
[25:41] >> WOW.
[25:42] >> WOW.
[25:43] >> DENNIS.
[25:43] >> Dennis mentioned it might be due to his
[25:45] background. Growing up in Taiwan, they
[25:47] sat on the floor a lot during school
[25:48] assemblies. So, he's essentially been
[25:50] practicing this movement ever since he
[25:52] was a kid. And even now at home, he
[25:54] still sits on the floor more than on the
[25:56] coach, which explains why his mobility
[25:59] is naturally better than everyone else
[26:01] here. And if you want Dennis's level of
[26:03] mobility, start with a 9090 stretch to
[26:05] open up your hips. Hold each side and
[26:07] use your arms for support. Then
[26:09] gradually work towards doing it without
[26:11] your hands and windshield wiping your
[26:13] legs. And then finally progressing into
[26:16] a getup. I personally do just five reps
[26:18] of these every single morning, which has
[26:20] been just enough for me to keep my hips
[26:22] moving well. Here's everything we
[26:24] tested, and here is every exercise we
[26:26] covered to improve each test. Focus on
[26:28] your weakest areas. And honestly, guys,
[26:30] just don't overthink it. Out of all the
[26:32] tests we did, you could have scored a
[26:34] total of 14 points. Melinda, you got
[26:38] three points. Robin, you scored three
[26:41] points. Yash, you scored five points.
[26:45] Mariana, 12 out of 14 points.
[26:48] >> Wow.
[26:48] >> Yes.
[26:49] >> Vote for me. I'll be the next prime
[26:51] minister.
[26:52] >> We found the different areas that you
[26:54] guys need to work on. I think like Robin
[26:56] and Melinda, it's very clear that you
[26:58] just need to start something. I would
[27:00] highly recommend one of those things be
[27:02] strength training. It's never too late
[27:04] to start. When you're 70, when you're
[27:06] 80, when you're 90, I want you to still
[27:08] be healthy and still be around. And the
[27:10] same way that you took care of me, I
[27:11] want to start taking care of you.
[27:13] >> A Okay. Okay.
[27:14] >> What a good guy.
[27:16] >> Do you have any advice for people
[27:18] watching who want to stay in shape as
[27:21] they're getting older?
[27:22] >> So, start as soon as you can. And
[27:24] anything just find anything you like.
[27:26] Those days that you don't feel good,
[27:29] just do something. Stretching, yoga,
[27:32] something. Just push a little bit. Push
[27:34] yourself a little bit. That's it. If I
[27:36] inspired anybody, I'm super happy about
[27:38] that.
[27:40] >> Give this video a watch next and give a
[27:42] like and shows your support for all
[27:44] these amazing people for joining us
[27:45] today. All right. Yes.