The Never Too Old to Lift Podcast

Most people over 60 train their arms, legs and core, but there's one muscle group that quietly gets left behind: the muscles that pull. In this episode, I explain why the pull pattern is the first to weaken as we age, and give you simple resistance band back exercises you can do at home to build it back up. 🔗 Full show notes: nevertoooldtolift.com/podcast058 🔗 Free strength training guide: nevertoooldtolift.com/ebook/ 🔗 Stronger for Life community: skool.com/stronger-for-life-8673 🔗 Episode 2 (strength training basics): nevertoooldtolift.com/podcast002 🔗 Episode 9 (the 7 movement patterns): nevertoooldtolift.com/podcast009 🔗 How to set up a door anchor: youtu.be/cYF1mlR7yR8 🔗 10 resistance band exercises: youtu.be/B4ATzVuKqug 🔗 GoTone Pro review: nevertoooldtolift.com/gotone-pro-review/ 🔗 Shop GoTone Pro (use code NTOTL for 10% off): rayofi.com/products/go-tone-pro?ref=NTOTL This is an affiliate link, I may earn a small commission if you purchase through it, at no extra cost to you. If you found this useful, please leave a review, it really helps more people find the podcast. This episode is for general information and educational purposes only and is not a substitute for personalised medical or physiotherapy advice. Always consult your GP or a qualified healthcare professional before starting a new exercise programme, particularly if you have an existing injury, health condition, or are recovering from surgery.

This episode is a bit different, it's the audio from a free live session I ran called Getting Started with Strength Training After 60. Most of it translates well to audio, and there's a short section partway through where I'm demonstrating exercises on screen, I describe what I'm doing as I go, but if you'd like to see the video, it's linked below. In this session I cover: Why strength training matters more as we get older, not less, and how few of us are actually meeting the guidelines The most common objections to getting started, and how to work through them How Phil, a patient of mine, started strength training at 76 with no gym background and no formal exercise history How Jan found what strength training gave her that yoga and tennis couldn't What muscle strength actually is, and how to know if an exercise is building it How to choose exercises, stay consistent, and progress safely over time Live listener questions, answered as they came in Full episode with the video demonstration: https://nevertoooldtolift.com/podcast057 Hear more from Jan and Phil in their own words: Jan, on what strength training gave her that yoga and cardio couldn't: https://nevertoooldtolift.com/podcast028 Phil, on starting strength training at 76 with no gym background: https://nevertoooldtolift.com/podcast048 Free strength training guide: https://nevertoooldtolift.com/ebook Stronger for Life community: https://www.skool.com/stronger-for-life-8673 Simply reply or email chris@nevertoooldtolift.com with any questions; I'm happy to help.

Strength training is one of the most powerful things you can do to reduce your risk of falling. But it's only one part of the picture. In this episode, I'm joined by Dr. Shawn Waller, a Doctor of Physical Therapy from the US who has spent his career working out exactly why falls happen. He explains that fall prevention isn't just about strength. Your body relies on four systems to keep you balanced: strength, vision, sensation, and your inner ear. If any one of those is weak, your balance suffers, no matter how strong you are. We cover: Why falls aren't an inevitable part of ageing, and can be prevented The four systems your body needs for balance, and how to test each one at home Why strength is your body armour, and which muscles matter most The hidden balance system most people have never heard of What orthostatic hypotension is and why hydration affects your risk of falling How to make your home safer Why being prepared for a fall matters as much as preventing one Shawn's fall prevention courses, Fall Proof Body and Fall Proof Home, are available with 25% off using the code NTOTL at checkout. Fall Proof Body course: https://yourptguy.com/fallproofbody/?affiliate=christiley Fall Proof Home course: https://yourptguy.com/fallproofhome/?affiliate=christiley Fall Proof Life Bundle (best value): https://yourptguy.com/fallprooflife/?affiliate=christiley The links above are affiliate links, meaning I may earn a small commission if you make a purchase. This doesn't cost you anything extra, and it helps support the podcast. Links mentioned: Shawn's website: https://yourptguy.com Shawn's YouTube Channel: https://www.youtube.com/@yourPTguy Don't Fall (Shawn's book): https://geni.us/zsWYA Balance tests mentioned: 30-second sit-to-stand test: https://www.physio-pedia.com/30_Seconds_Sit_To_Stand_Test Timed Up and Go (TUG) test: https://www.physio-pedia.com/Timed_Up_and_Go_Test_(TUG) Romberg test: https://www.physio-pedia.com/Romberg_Test Sit-to-rise test: https://www.discovermagazine.com/simple-sitting-test-predicts-how-long-youll-live-12 Full show notes: https://nevertoooldtolift.com/podcast056

Finishing a programme and not knowing what comes next is one of the most common reasons people stop training altogether. Not because they want to, but because without a clear next step, life fills the gap very quickly. In this episode, Chris Tiley takes the three principles from last week, progressive overload, variation and periodisation, and turns them into a practical framework you can use straight away, whatever stage you are at. Whether you have just finished a programme, been doing the same thing for months, or feel like your progress has stalled, by the end of this episode, you will have three clear questions to ask yourself and know exactly what to do next. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast055/ This episode builds directly on the last episode. If you haven't listened to that yet, start there first: https://nevertoooldtolift.com/podcast054 Topics covered: How to know whether you actually need a new programme or just need to keep going The honest question most people avoid asking themselves How to use exercise variation without losing your progress Why dropping the weight back down is not going backwards What periodisation looks like in practice and when to start thinking about it The three questions to ask when your programme ends or stops working 🔗 Links Free strength training guide: https://nevertoooldtolift.com/ebook Stronger for Life: https://nevertoooldtolift.com/course Email Chris: chris@nevertoooldtolift.com

Ever finished a program and had no idea what to do next? Or followed a plan without really understanding why it was built the way it was? You're not alone. A lot of people are great at following programs but feel completely lost the moment the plan runs out, or when something needs to change. And the reason is almost always the same: nobody ever explained the principles behind the program in the first place. In this episode, Chris breaks down the three core principles that underpin every well-designed strength training program: Progressive overload: Why the body adapts to whatever you give it, and why that means you have to keep increasing the demands over time. It's not about more weight for the sake of it. It's about staying slightly ahead of what your body has already figured out. Variation: Why doing the same exercises indefinitely will eventually stop working, and how to change things strategically without losing the consistency that builds strength in the first place. Periodisation: Why well-designed programs move through different phases and rep ranges intentionally, and why that's actually protective for your joints as well as effective for your progress. This is part one of a two-part series. Next week, Chris takes these three principles and shows you exactly how to apply them in practice, including what to do when a program ends, how to know when it's time to change things, and what the next phase of your training should look like. Whether you're someone who's just finished their first program and isn't sure where to go next, or you've been training for a while and feel like your progress has stalled, this episode gives you the framework to start making decisions with confidence. This episode references Episode 2: How to Build Muscle Strength: https://nevertoooldtolift.com/podcast002 Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast054/ 📧 Questions? chris@nevertoooldtolift.com 📖 Free eBook: https://nevertoooldtolift.com/ebook 💪 Stronger for Life course: https://nevertoooldtolift.com/course

"I do go to the gym, but I don't do deadlifts, I know they're bad for my back." Chris hears this in the clinic regularly, and in this episode, he wants to challenge it. The fear around deadlifts is completely understandable, but the belief that they're dangerous might actually be leaving your back more vulnerable, not less. In this episode, Chris covers: Why the fear around deadlifts is so common, and where it usually comes from Why pain after a deadlift doesn't necessarily mean you've caused damage The concept of load tolerance, and why it changes everything Why avoiding the movement might be creating a bigger risk down the line How to introduce deadlifts safely, step by step, even if you've had a bad experience in the past When to seek professional guidance before getting started Whether you've been avoiding deadlifts for years or you're just nervous about starting, this episode will give you a clearer, more confident picture of what the evidence actually says. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast053/ Links and resources: Free strength training guide: nevertoooldtolift.com/ebook Show notes: nevertoooldtolift.com/podcast053

Episode 52: Most women in menopause are told to walk, swim, and do Pilates. But that advice is quietly costing them their bones, their joints, and their independence. In this episode, I'm joined by Sam Palmer, a former nurse turned menopause fitness coach, who has spent years helping women over 55 navigate the physical changes that menopause brings, and why the standard fitness advice simply isn't enough. We cover: Why oestrogen is your body's WD-40, and what happens to your joints when it disappears Sarcopenia: the silent muscle loss nobody warns you about Why swimming and cycling won't protect your bones (and what will) The "movement pension" mindset: Why 30 minutes of strength training today buys your freedom later How to start strength training even when something already hurts Menopause in the workplace, what employers get wrong and what women need "Please don't wait for nothing to hurt to start." Sam Palmer Whether you're in perimenopause, post-menopause, or supporting someone who is, this episode is essential listening. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast052/ Connect with Sam Palmer: Website: https://www.midlifemakeover.co.uk/middle-age-health-and-fitness Instagram: https://www.instagram.com/sampalmermidlifemakeover/ Facebook / Community: https://www.facebook.com/samsmidlifemakeover LinkedIn: https://www.linkedin.com/in/midlifemakeover/ How you can get started with your strength training journey: Free Masterclass - Strength Training as an Older Adult - https://nevertoooldtolift.com/strength-training-masterclass/ Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook Stronger for Life Course, Coaching, and Community - https://nevertoooldtolift.com/course In-person physiotherapy appointment - https://christileyphysiotherapy.com/ Got a question for a future Q&A? Email me at: chris@nevertoooldtolift.com Disclaimer: The information in this episode is for educational purposes only and should not be considered personalised medical advice. Always consult a qualified healthcare professional before starting a new exercise programme, particularly if you have an existing health condition or injury.

One year in. 50 episodes. And one lesson stands above everything else: the biggest barrier to getting stronger after 60 isn't your age, your joints, or your fitness level. It's the belief that strength training simply isn't for you. In this episode, Chris reflects on what a year of conversations with physiotherapists, exercise psychologists, menopause specialists, and people who got started later in life has actually taught him, and what it has taught him about you. In this episode: Why the identity barrier matters more than any physical barrier Real stories from guests that show what the moment of change actually looks like How fear of injury keeps people stuck, and what the evidence says instead The menopause and muscle connection: why it matters more than you think Why the 12-week transformation myth is keeping people from the long game The one word that changes everything Episodes referenced: Episode 6 (Elizabeth): https://www.nevertoooldtolift.com/podcast006 Episode 10 (Kim): https://www.nevertoooldtolift.com/podcast010 Episode 11 (Belief Systems): https://www.nevertoooldtolift.com/podcast011 Episode 15 (Michelle): https://www.nevertoooldtolift.com/podcast015 Episode 18 (Betsy): https://www.nevertoooldtolift.com/podcast018 Episode 20 (Steve): https://www.nevertoooldtolift.com/podcast020 Episode 22 (Mary and Linda): https://www.nevertoooldtolift.com/podcast022 Episode 27 (Andrew): https://www.nevertoooldtolift.com/podcast027 Episode 29 (Christien): https://www.nevertoooldtolift.com/podcast029 Episode 31 (Dustin): https://www.nevertoooldtolift.com/podcast031 Episode 33 (Sarah Marsh): https://www.nevertoooldtolift.com/podcast033 Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast051/ Got a story about starting strength training after 60? Chris would love to feature it in a future episode. Email chris@nevertoooldtolift.com or leave a comment on YouTube. Want to suggest topics or guests for the next 50 episodes? Get in touch using the same details above. 📖 Download the free ebook: https://www.nevertoooldtolift.com/ebook 💻 Stronger for Life course: https://www.nevertoooldtolift.com/course

Should you train through pain, or stop? As a physiotherapist, I give you a simple traffic light framework (green, amber, red) to make the right call every time. Most people over 50 either quit too early or push through the wrong pain. In this episode, I break down how to tell the difference, including why some discomfort is not just acceptable, but necessary for building stronger joints and tendons. In this episode, you'll learn: The traffic light system for classifying pain during exercise (green, amber, and red) The 0–10 pain scale rule and what your score actually means The 3 most common mistakes people make when pain shows up in training The 50% rule: How to manage a flare-up without losing your progress Why stopping completely is often the worst thing you can do Whether you're dealing with an arthritic knee, an Achilles problem, or you're just not sure if what you're feeling is normal muscle soreness or something more serious, this episode gives you a practical, evidence-based framework you can use immediately. 🕐 Timestamps 00:00 Pain and Training Dilemma 00:48 Traffic Light Framework 00:55 Green Pain & DOMS Explained 01:28 Amber Pain — Why Discomfort Can Drive Adaptation 03:00 Red Pain — When to Stop Immediately 03:21 The First vs Last Rep Test 04:41 The Pain Scale Rule & the 24-Hour Check 06:10 The 3 Most Common Mistakes 08:23 Flare-Ups & the 50% Rule 09:11 Regressions & Exercise Options 09:39 Resources & Wrap Up Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast050/ 📖 Free eBook — Strength Training for the Over 50s: nevertoooldtolift.com/ebook ❓ Got a question about training with pain? Drop it in the comments and I'll answer it on the live Q&A — Wednesday 6th May.

In this month's live Q&A, I'm answering four questions about muscle loss, getting back into training after a long break, recovery differences between men and women, and how to structure single-leg exercises efficiently. Questions Covered: Q1 (2:00): What is sarcopenia, and am I losing muscle without knowing it? I explain why sarcopenia isn't a disease that affects some people and not others; it's a universal biological process that happens to everyone who ages without resistance training. The key difference from actual age-related diseases like heart disease or dementia is that sarcopenia is entirely preventable and reversible through consistent resistance training. I cover the numbers (1-2% annual muscle loss after 50), the functional consequences beyond appearance (balance, falls, independence, bone density), and why the research shows it's never too late to start—even in your 80s and 90s. Q2 (13:30): How do I get back into training after years away, especially with new mobility issues? This question came from someone who was active before COVID and retirement, but hasn't done anything since, and now has mobility restrictions. I talk about muscle memory (it's real, you'll regain strength faster than building from scratch), why guilt isn't helpful, how to start conservatively (50% of previous weights), adapting exercises around mobility limitations, why connective tissue needs more recovery time than muscle, and the importance of treating the first few weeks as reconnaissance rather than performance. Q3 (28:00): Do women need shorter rest periods between sets than men? I dive into recent research (Nuckols et al., 2026) showing women completed nearly double the reps men did at 75% 1RM with 90-second rest periods, not because they fatigued slower during sets, but because they recovered faster between sets. I clarify this research was on trained individuals (1+ years experience), discuss the physiological mechanisms (fiber type composition, metabolic differences), and give practical guidance: women can often manage with 60-90 seconds for moderate loads, but heavy lifts (3-5 reps) still need 2-3 minutes regardless of sex. Q4 (37:30): Can I alternate legs on single-leg calf raises with no rest? I confirm that alternating sets is legitimate and time-efficient, but explain why you might still need 30-60 seconds of additional rest if training close to failure. I also cover why single-leg work prevents compensating with the stronger side, technical points for calf raises, and when to add weight. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast049/ Episode Resources: 📚 Related Episodes: Strength Training 101 - https://nevertoooldtolift.com/podcast002 Recovery - https://nevertoooldtolift.com/podcast045 Functional Movement Patterns - https://nevertoooldtolift.com/podcast009 📖 Free eBook: Getting Started with Strength Training for Older Adults Download at: https://nevertoooldtolift.com/ebook 💪 Stronger For Life Course: In this month's live Q&A, I'm answering four questions about muscle loss, getting back into training after a long break, recovery differences between men and women, and how to structure single-leg exercises efficiently. Questions Covered: Q1 (2:00): What is sarcopenia, and am I losing muscle without knowing it? I explain why sarcopenia isn't a disease that affects some people and not others; it's a universal biological process that happens to everyone who ages without resistance training. The key difference from actual age-related diseases like heart disease or dementia is that sarcopenia is entirely preventable and reversible through consistent resistance training. I cover the numbers (1-2% annual muscle loss after 50), the functional consequences beyond appearance (balance, falls, independence, bone density), and why the research shows it's never too late to start—even in your 80s and 90s. Q2 (13:30): How do I get back into training after years away, especially with new mobility issues? This question came from someone who was active before COVID and retirement, but hasn't done anything since, and now has mobility restrictions. I talk about muscle memory (it's real, you'll regain strength faster than building from scratch), why guilt isn't helpful, how to start conservatively (50% of previous weights), adapting exercises around mobility limitations, why connective tissue needs more recovery time than muscle, and the importance of treating the first few weeks as reconnaissance rather than performance. Q3 (28:00): Do women need shorter rest periods between sets than men? I dive into recent research (Nuckols et al., 2026) showing women completed nearly double the reps men did at 75% 1RM with 90-second rest periods, not because they fatigued slower during sets, but because they recovered faster between sets. I clarify this research was on trained individuals (1+ years experience), discuss the physiological mechanisms (fiber type composition, metabolic differences), and give practical guidance: women can often manage with 60-90 seconds for moderate loads, but heavy lifts (3-5 reps) still need 2-3 minutes regardless of sex. Q4 (37:30): Can I alternate legs on single-leg calf raises with no rest? I confirm that alternating sets is legitimate and time-efficient, but explain why you might still need 30-60 seconds of additional rest if training close to failure. I also cover why single-leg work prevents compensating with the stronger side, technical points for calf raises, and when to add weight. Episode Resources: 📚 Related Episodes: Strength Training 101 - https://nevertoooldtolift.com/podcast002 Recovery - https://nevertoooldtolift.com/podcast045 Functional Movement Patterns - https://nevertoooldtolift.com/podcast009 📖 Free eBook: Getting Started with Strength Training for Older Adults Download at: https://nevertoooldtolift.com/ebook 💪 Stronger For Life Course: Comprehensive 12-week program with weekly Zoom support. Learn more at: https://nevertoooldtolift.com/course 🔬 Research References: Nuckols G, Overpeck CA, Hanson ED, Battaglini CL (2026). The effects of biological sex on fatigue during and recovery from resistance exercise. PeerJ, 14:e20542. https://peerj.com/articles/20542/ Nuzzo JL (2024). Sex differences in skeletal muscle fiber types: A meta-analysis. Clinical Anatomy, 37(1):81-102. https://onlinelibrary.wiley.com/doi/10.1002/ca.24091 Haizlip KM, Harrison BC, Leinwand LA (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. Physiology, 30(1):30-39. https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/ Got questions for next month's Q&A? Leave them in the comments below, or email me at chris@nevertoooldtolift.com ⚕️ Disclaimer: This podcast provides general fitness and health information and is not a substitute for professional medical advice. Always consult with your doctor or physiotherapist before beginning any new exercise program. Timestamps: 0:00 - Welcome & How to Submit Questions 2:15 - Q1: What is Sarcopenia? 10:00 - Q2: Returning After a Long Break 18:21 - Q3: Women's Rest Periods 25:21 - Q4: Alternating Single-Leg Exercises 34:44 - Resources & Outro Learn more at: https://nevertoooldtolift.com/course 🔬 Research References: Nuckols G, Overpeck CA, Hanson ED, Battaglini CL (2026). The effects of biological sex on fatigue during and recovery from resistance exercise. PeerJ, 14:e20542. https://peerj.com/articles/20542/ Nuzzo JL (2024). Sex differences in skeletal muscle fiber types: A meta-analysis. Clinical Anatomy, 37(1):81-102. https://onlinelibrary.wiley.com/doi/10.1002/ca.24091 Haizlip KM, Harrison BC, Leinwand LA (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. Physiology, 30(1):30-39. https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/ Got questions for next month's Q&A? Leave them in the comments below, or email me at chris@nevertoooldtolift.com ⚕️ Disclaimer: This podcast provides general fitness and health information and is not a substitute for professional medical advice. Always consult with your doctor or physiotherapist before beginning any new exercise program. Timestamps: 0:00 - Welcome & How to Submit Questions 2:15 - Q1: What is...

From walking stick to 55kg deadlift, this is what strength training over 70 can really look like. Phil was 75 years old when he first came to see me. He had two serious knee injuries (2016 and 2018), no gym history whatsoever, and no expectations beyond getting a bit of help calming his knees down. He was using a walking stick regularly, couldn't kneel down, and had given up on his garden for two years. By the time we filmed this conversation in 2021, he was deadlifting 55 kilograms for 10 reps. That's almost his entire bodyweight (he's since gone on to deadlift 75kg and backsquat 65kg). This is one of the most powerful stories in the Never Too Old to Lift archive, and it's exactly why I believe strength training for older adults is one of the most important things we can be talking about. In this episode, we cover: What it actually felt like to walk into a gym for the first time at 75 with no exercise background How Phil kept training through COVID lockdowns with a resistance band and a cleaning bag The moment he realised something had genuinely changed Deadlifting 55kg, squatting 45kg, and losing two stone Why he believes guided professional support is the key to exercising safely with knee problems Why the fear of injury from strength training is, in his words, unfair Phil still comes to my over-60s strengthening class every week. He's still lifting. Still gardening. Still kneeling in church. If you're wondering whether it's too late to start strength training, or whether your knees, your age, or your lack of gym experience mean it's not for someone like you, Phil is your answer. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast048/ New to strength training and not sure where to start? Download the free ebook, which walks you through how to build your first strength training programme, including which exercises to choose and how to progress them at your own pace. nevertoooldtolift.com/ebook Ready to take the next step? If this episode has got you thinking it's time to actually get started. Stronger for Life is the online course and community designed specifically for adults over 50 who want to build strength safely and confidently, with the guidance of a physiotherapist every step of the way. Find out more at nevertoooldtolift.com/course

One in two women over the age of 50 will suffer an osteoporosis-related fracture in their lifetime. One in five men. Not might — will. And yet most people walking around right now have no idea their bones are quietly becoming more fragile. No symptoms, no warning, until there is one. In this episode, Chris explains what osteoporosis actually is, why the stakes are higher than most people realise, and, most importantly, what you can do right now to change the trajectory of your bone health. In this episode you'll learn: What osteoporosis actually is and how it differs from normal age-related bone loss Why a wrist fracture in your fifties could be your body's most important warning signal Why walking and swimming alone are not enough to protect your bones The three principles that make resistance training so effective for bone density Why fear of movement after a diagnosis is one of the biggest risks of all The one type of exercise that is contraindicated for people with spinal osteoporosis Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast047/ Episode mentioned: Episode 15 — Women's Health, Menopause and Strength Training with Michelle Lyons https://nevertoooldtolift.com/podcast015 New to strength training and not sure where to start? Download the free ebook — it walks you through how to build your first strength training programme, including which exercises to choose and how to progress them at your own pace. nevertoooldtolift.com/ebook Ready to take the next step? If this episode has got you thinking it's time to actually get started, Stronger for Life is the online course and community designed specifically for adults over 50 who want to build strength safely and confidently, with the guidance of a physiotherapist every step of the way. Find out more at nevertoooldtolift.com/course

You don't need a complicated gym routine to get stronger after 60. Just three exercises, twice a week, about 20 minutes — and that's genuinely it. In this episode, I break down the only three exercises you need to start strength training as a beginner over 50, 60, or 70: the goblet squat (or sit-to-stand), the Romanian deadlift, and the overhead press. These cover the movement patterns you use every single day, getting up from a chair, picking things off the floor, and reaching overhead. No overwhelm. No 12-exercise programmes. Just a minimalist strength training approach designed to build the habit and get you noticeably stronger in 8-12 weeks. What's covered: Why most people never start (and how to fix that) Exercise 1: Goblet Squat (or sit-to-stand variation) Exercise 2: Romanian Deadlift (hip hinge pattern) Exercise 3: Overhead Press (or chest press alternative) How to programme it: sets, reps, rest periods, and frequency "Isn't 3 exercises too simple?" - why minimal beats complicated Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast046/ Mentioned in this episode: Free ebook with video demonstrations: https://nevertoooldtolift.com/ebook/ Related episodes: Episode 002: Strength Training 101 - https://nevertoooldtolift.com/podcast002/ Episode 009: The 7 Essential Movement Patterns - https://nevertoooldtolift.com/podcast009/ Episode 016: The 7-Step Framework for Getting Started - https://nevertoooldtolift.com/podcast016/ If you know someone who keeps saying they don't have time to get stronger or feels overwhelmed by all the conflicting advice, share this episode with them.

Here's the confusing part about strength training: you don't actually get stronger IN the gym. You get stronger during recovery. The gym creates the stimulus. Recovery is where your body adapts and builds strength. But most people get rest wrong, either not resting enough (training every day, rushing between sets) or resting too much (waiting a week between sessions, avoiding the gym). In this episode, Chris breaks down both types of rest you need: Rest Between Workouts: Why 48 hours between training the same muscles works for most people How to structure 2, 3, or 4+ sessions per week The difference between full body workouts (best for beginners 2-3x/week) and splits (for those training 4-6x/week) What "rest day" actually means (hint: you can still walk, garden, and live your life) Signs you need more recovery vs. signs you're resting too much Rest Between Sets: Why 2-3 minutes between sets isn't wasted time - it's essential for performance What happens when you rush The time-efficient alternative: pairing exercises Pros and cons of paired exercises vs. straight sets How to use a timer to get this right Key insights: Early strength gains come from your nervous system learning to coordinate muscles better, not just muscle growth Recovery varies based on sleep, nutrition, stress, and training experience "More is better" and "I need a week off" are both wrong - the sweet spot is 2-3 sessions per week for most beginners A 40-minute workout with proper rest beats a rushed 25-minute session every time The mindset shift: Rest days aren't gaps in your training - they're part of your training. Recovery is scheduled, deliberate, and productive. You don't get stronger by training harder with no rest. You get stronger by training hard, recovering properly, and repeating. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast045/

🎙️ Episode 44: Welcome to the March monthly live Q&A podcast episode! Today I'm answering your questions about finding time to train, osteoporosis exercise strategies, working around arthritic knee pain, and whether daily stair climbing counts as effective strength training. 🎯 Questions Answered in This Episode: 1. "I'm struggling to find time to train - can I do just 1-2 exercises daily until I have time for full sessions?" (03:50) 2. "I have femoral neck osteoporosis on my DEXA scan - what are the best exercises for this?" (10:28) Important disclaimer: This is general guidance, not individual medical advice - please consult a physiotherapist for your specific case. 3. "I have patellofemoral arthritis and everything I try flares my knee up - what can you suggest?" (20:53) 4. "I've started walking stairs 10 minutes twice daily - is this a good exercise snack?" (34:28) Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast044/ 🔗 Resources Mentioned: Episode 40 - Jackie Lynch (Menopause Nutritionist): Micronutrients for bone health, protein requirements for muscle support https://nevertoooldtolift.com/podcast040/ Episode 20 - Steve & "Snack Activities": The concept of accumulating short exercise bursts throughout the day https://nevertoooldtolift.com/podcast020/ Help the podcast grow: If you've found value in these episodes, please leave a rating or review on your podcast player - it helps us reach more people who could benefit from strength training guidance. 📅 Next Live Q&A: Wednesday, April 8th at 12pm GMT (note: not the first Wednesday due to being away on a skiing trip!) Get Started: 📹 Free Masterclass: https://nevertoooldtolift.com/strength-training-masterclass/ 📘 Free eBook: https://nevertoooldtolift.com/ebook 📖 Paperback: https://geni.us/ntotlbook 👥 Course & Community: https://nevertoooldtolift.com/course 🏋️‍♀️ In-person appointments: https://christileyphysiotherapy.com/ ⚠️ IMPORTANT DISCLAIMERS: Osteoporosis: The guidance provided is general information about exercise and osteoporosis, not individual medical advice. If you have a recent diagnosis, consult with a physiotherapist or medical professional who can assess your specific case and starting point before beginning any new exercise program. Arthritis & Pain: The strategies discussed are general approaches to managing arthritic knee pain. Individual responses vary, and persistent pain should be evaluated by a healthcare professional. General: Information provided is for educational purposes only. Always consult your healthcare provider before starting any new exercise program, especially when managing medical conditions.

🎙️ Episode 43: You Don't Get Ready First - You Get Ready BY Starting "I need to get a bit stronger before I start strength training." It's like saying you need to be good at swimming before you'll go in the pool. It doesn't make sense, yet this belief keeps thousands of people stuck for months, even years. In this episode, Chris breaks down: Where this belief comes from (school PE, gym culture, and social media all play a role) Why waiting makes things worse (while you wait to feel ready, your capacity is actually declining) The framework that changes everything - Chris's 7-step framework where every single step IS strength training, even from Day 1 Key insight: Body weight exercises at home aren't "preparation" for strength training - they ARE strength training when they're part of a progressive plan. But without the framework, without knowing what Step 4 and Step 5 look like, you're just doing random movements that lead nowhere. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast043/ Episodes Mentioned: Episode 42 (7 functional movement patterns in gardening and the capacity concept) https://nevertoooldtolift.com/podcast042 Episode 20 (Steve's inspiring journey from kitchen counter push-ups to confident gym-goer). https://nevertoooldtolift.com/podcast020 Episode 16 (detailed 7-step framework) https://nevertoooldtolift.com/podcast016 Get Started: 📹 Free Masterclass: https://nevertoooldtolift.com/strength-training-masterclass/ 📘 Free eBook: https://nevertoooldtolift.com/ebook 📖 Paperback: https://geni.us/ntotlbook 👥 Course & Community: https://nevertoooldtolift.com/course 🏋️‍♀️ In-person appointments: https://christileyphysiotherapy.com/ ⚠️ DISCLAIMER: Information is for educational purposes only. Consult your healthcare provider before starting any new exercise program.

🎙️ Episode 42: Spring is just around the corner, and if you're already planning garden projects, this episode is essential listening. The problem isn't whether you CAN garden – it's whether you can do it without being exhausted and suffering for three days afterwards. In this episode, Chris breaks down the research showing that healthy older adults use 75-85% of their maximum capacity just doing everyday tasks like getting out of a chair. Apply that to gardening, and you're constantly working right on the edge of a potential injury. The solution? Build a safety buffer through strength training. Chris walks you through all 7 functional movement patterns and shows exactly how each one applies to real gardening tasks: - Squats for planting and weeding at ground level - Hip hinges for lifting compost bags safely - Lunges for getting up from kneeling positions - Push movements for wheelbarrows and lawn mowers - Pull movements for deep-rooted weeds and opening bags - Rotation for using spades and trimming hedges - Carry for moving compost, pots, and watering cans When you build strength across these patterns, that 20kg compost bag becomes 40% of your capacity instead of 85%. You finish gardening thinking "that was manageable" instead of "I need to lie down." Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast042/ Resources mentioned: Episode 002: Strength Training 101 https://nevertoooldtolift.com/podcast002/ Episode 009: 7 Essential Movement Patterns https://nevertoooldtolift.com/podcast009/ Episode 031: Dustin Jones on capacity and injury thresholds https://nevertoooldtolift.com/podcast031/ Don't let another gardening season pass where you're working at your limits. Start building your buffer now. Get Started: 📹 Free Masterclass: https://nevertoooldtolift.com/strength-training-masterclass/ 📘 Free eBook: https://nevertoooldtolift.com/ebook 📖 Paperback: https://geni.us/ntotlbook 👥 Course & Community: https://nevertoooldtolift.com/course 🏋️‍♀️ In-person appointments: https://christileyphysiotherapy.com/ ⚠️ DISCLAIMER: Information is for educational purposes only. Consult your healthcare provider before starting any new exercise program.

🎙️ Episode 41: Welcome to the February monthly live Q&A podcast episode! Today I'm answering your questions about getting started with strength training as an older adult, including shoulder limitations, medical conditions, training with partners at different levels, rest periods, and vegetarian protein sources. 🎯 Questions Answered in This Episode: "My shoulder limits me from doing back squats - what are my other options?" (03:11) If frozen shoulder or reduced mobility prevents you from getting into the back squat position, you have several alternatives. I cover dumbbell variations, the leg press machine, and the safety bar. Plus, I share an ingenious towel hack from Dustin Jones that turns a regular barbell into a makeshift safety bar. "I have cervical spondylolisthesis - can I weight train?" (12:20) Short answer: Yes, but with important modifications. I explain the spectrum from cervical spondylosis to spondylolisthesis (vertebral slippage), and why strengthening the surrounding muscles creates a natural "scaffolding" for stability. Key exercises to avoid and safer alternatives included. Important: This is general guidance - please consult a physiotherapist. "My partner and I are at different fitness levels - can we do the same program?" (20:11) Absolutely! I share how my clinic classes work with 5 people at different levels doing the same movement patterns. The secret: use exercise variations and different weights. Think of it like Pilates classes where everyone does their own level. "How much rest should I take between sets?" (25:41) For 15 reps to fatigue: 60-90 seconds rest. For 5 reps to fatigue (heavier weight): 2-3 minutes. I also share my time-saving strategy of pairing exercises that work different muscle groups. "I'm vegetarian and struggle with protein - are protein shakes necessary?" (31:58) For most people, no. Jackie Lynch (Episode 40) covers this brilliantly - you can get enough protein from food, but vegetarians "need to work harder" at it. Key plant-based complete proteins: soy/tofu, edamame, hemp, chia seeds, quinoa. Aim for a fist-sized portion of protein with every meal. 🔗 Resources: Dustin Jones Instagram Reel: https://www.instagram.com/reel/DUNtEOEDe4s/ Dustin Jones Interview: https://youtu.be/Xfp_kvILpJ4 Jackie Lynch Interview: https://youtu.be/nNfJByGzBiw Physiotherapy Clinic Classes: https://christileyphysiotherapy.com/ 🎁 CONTEST: Win Stronger For Life course (worth £248) Leave a review on your podcast player, screenshot it, and email to chris@nevertoooldtolift.com before the end of February. 5 runner-up prizes: Paperback copy of "Never Too Old to Lift" Course info: https://nevertoooldtolift.com/course 📅 Next Live Q&A: Wednesday 4th March at 12pm GMT 📧 Questions? chris@nevertoooldtolift.com Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast041/ Get Started: 📹 Free Masterclass: https://nevertoooldtolift.com/strength-training-masterclass/ 📘 Free eBook: https://nevertoooldtolift.com/ebook 📖 Paperback: https://geni.us/ntotlbook 👥 Course & Community: https://nevertoooldtolift.com/course 🏋️‍♀️ In-person appointments: https://christileyphysiotherapy.com/ ⚠️ DISCLAIMER: Information is for educational purposes only. Consult your healthcare provider before starting any new exercise program.

🎙️ Episode 40: Can you build strength and lose fat after menopause? Award-winning menopause nutritionist, Jackie Lynch, says yes, with the right nutrition approach. In this comprehensive guide, Jackie (author of "The Happy Menopause" and host of The Happy Menopause Podcast) reveals why menopause changes everything nutritionally and what to do about it. You'll learn her simple "fist-size portions" method for macronutrient balance, which foods power muscle building after 50, and why you can lose up to 40% of muscle mass during menopause. Jackie covers essential micronutrients (vitamin D, magnesium, B vitamins), debunks supplement myths (collagen, creatine, protein powders), explains why eating fat doesn't make you fat, and shares practical strategies for bone health, joint support, and cardiovascular protection. Plus: her personal powerlifting journey and the physical confidence it's brought at midlife. What we covered: 00:00 Meet Jackie Lynch: Menopause Nutritionist 02:09 Understanding Hormonal Changes During Menopause 03:52 The Importance of Nutrition During Menopause 06:36 Balancing Macronutrients: Protein, Carbs, and Fats 13:28 Hidden Sugars and Blood Sugar Balance 32:10 Probiotics, Prebiotics, and Gut Health 40:37 Essential Micronutrients for Menopause 43:02 Vitamin D Dosage and Toxicity 45:41 Magnesium: The Multitasker 50:25 Vitamin C and Collagen 54:42 The Importance of B Vitamins 57:05 Supplements vs. Diet 01:01:01 Choosing Quality Multivitamins 01:03:26 Creatine and Protein Powders 01:08:01 Glucosamine for Joint Health 01:08:50 Timing Your Nutrition 01:12:01 Strength Training and Weight Loss 01:14:39 Personal Benefits of Strength Training 01:17:24 Final Thoughts and Resources Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast040/ Where to Find Jackie: Website https://www.well-well-well.co.uk/ Instagram https://www.instagram.com/wellwellwelluk/ The Happy Menopause Podcast https://www.well-well-well.co.uk/podcast/ Jackie's books (as well as other books I recommend) https://www.amazon.co.uk/shop/nevertoooldtolift/list/1VG5H0EGEC7KQ?ref_=aipsflist How you can get started with your strength training journey: 📹 Free Masterclass - Strength Training as an Older Adult - https://nevertoooldtolift.com/strength-training-masterclass/ 📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook 📖 Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook 👥 Stronger for Life Course, Coaching, and Community - https://nevertoooldtolift.com/course 🏋️‍♀️ See me for an in-person physiotherapy appointment https://christileyphysiotherapy.com/ ⚠️ DISCLAIMERS: The information provided in this video is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program, especially if you have existing medical conditions or concerns.

🎙️ Episode 39: Is strength training safe after 60? Can you do it at home? What exercises should you choose? In this comprehensive Q&A episode, physiotherapist Chris Tiley answers the 13 most common questions about strength training for older adults. Whether you're worried about arthritis, confused about equipment, or just don't know where to start, you'll get practical, clinical advice you can use today. Questions Answered in This Episode: 00:00 Introduction 00:28 Q1: Is strength training safe for older adults? 01:39 Q2: What are the benefits of strength training after 60? 04:01 Q3: Can I strength train at home, without a gym membership? 05:34 Q4: What equipment do I need as a beginner to start strength training? 07:42 Q5: How many times a week should I strength train? 09:41 Q6: How long should my strength training workouts be? 12:33 Q7: What are the best strength training exercises for beginners over 60? 15:22 Q8: How much weight should I start with, and when should I increase it? 18:45 Q9: Can I strength train with joint pain, arthritis, or osteoporosis? 21:26 Q10: What mistakes do beginners make when starting strength training? 24:30 Q11: How important is rest in between strength training workouts? 26:44 Q12: How long before I see results from strength training? 29:03 Q13: As an older adult, what should I eat to support my strength training? Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast039/ Perfect for you if: You're over 50 and have never done "formal exercise" You feel intimidated by gyms and don't think you're a "gym person" You have arthritis, osteoporosis, or joint pain and worry about safety You're overwhelmed by conflicting fitness advice online You want to stay independent and active for your grandchildren What You'll Learn: Why the real danger isn't strength training—it's NOT doing it How to start safely at home with minimal equipment The workout structure Chris recommends (frequency, duration, exercises) How to adapt exercises around your limitations and pain Realistic timelines for seeing results (spoiler: sooner than you think!) Chris draws on 15+ years of physiotherapy experience, including his work with Para Snowsport GB, to give you evidence-based guidance that's actually designed for older adults—not generic fitness advice repackaged for seniors. Resources Mentioned: Episode 3: Midlife Nutrition with Catriona Courtney - https://nevertoooldtolift.com/podcast003/ How you can get started with your strength training journey: 📹 Free Masterclass - Strength Training as an Older Adult - https://nevertoooldtolift.com/strength-training-masterclass/ 📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook 📖 Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook 👥 Stronger for Life Course, Coaching, and Community - https://nevertoooldtolift.com/course 🏋️‍♀️ See me for an in-person physiotherapy appointment https://christileyphysiotherapy.com/ ⚠️ DISCLAIMERS: The information provided in this video is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program, especially if you have existing medical conditions or concerns.