The Never Too Old to Lift Podcast

🎙️ Episode 29: In this episode, I'm sharing a conversation with Christien Bird, a women's health physiotherapist and menopause expert. This interview took place at Therapy Expo last November - before the podcast existed - but the insights were too useful not to bring to you now.What We Cover:Christien and I discuss why menopause creates significant barriers to exercise, particularly strength training. We talk about that "bone-crushing fatigue" that so many women experience, concerns about pelvic floor control during exercise, and practical strategies to work around these challenges.Key Takeaways:Why oestrogen loss affects recovery and why strength training becomes MORE important during menopause The truth about fatigue and why better sleep alone won't fix it Practical pelvic floor strategies (including the NHS-endorsed Squeezy app) Why fasting might be the worst choice for menopausal women The importance of protein at every meal and eating MORE, not less How to start exercising when you feel overwhelmedWhy that belly fat during menopause might actually be your body being protectiveMy Favourite Quote from Christien:"I'm a pelvic health physio, and I was surprised by the menopause... At the same time, now I'm post-menopausal, it's probably the best time of my life. There's absolute hope."Whether you're navigating menopause yourself or supporting someone who is, this conversation offers evidence-based solutions and real hope for staying strong through this transition and beyond.For the full show notes page, go to:https://nevertoooldtolift.com/podcast029/🔔 Don't Miss Future Sessions:Join me live every first Wednesday of the month at 12pm UK time. Next session: Wednesday, November 5th. Have questions? Email me at chris@nevertoooldtolift.com or comment on YouTube/Facebook.🎓 Free Strength Training Masterclass - https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook🏋️‍♀️ Recommended Equipment & Books - https://nevertoooldtolift.com/resources📖 Never Too Old to Lift Paperback - https://geni.us/ntotlbook👥 Stronger for Life Course & Community - https://nevertoooldtolift.com/course🏥 In-Person Physiotherapy Appointments - https://christileyphysiotherapy.com/🔔 SUBSCRIBE for weekly episodes helping you build strength and confidence at any age!⚠️ 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 28: "I did yoga for 30 years, played tennis, and exercised daily - so why was I exhausted?"Meet Jan, a yoga teacher who thought she had fitness figured out. With 30 years of yoga practice, regular tennis matches, and daily cardio sessions, she was doing everything "right." Then menopause hit, and despite her active lifestyle, she felt like someone had switched her off.In this conversation, Jan shares how adding strength training improved her energy levels when nothing else helped. Now at 62, she can leg press 55kg, lifts 20kg bags in the garden without thinking twice, and most importantly, has her energy back.But this isn't a story about becoming a gym enthusiast. Jan admits: "I don't think there is a morning where I get up and go, whoop, I'm gonna do my workout." Yet she's been consistently strength training for 2.5 years because of how good she feels for doing it.Discover:- Why being "fit" doesn't always mean being strong - How Jan went from being intimidated by gyms to confidently using them on holiday - The unexpected reaction from friends at the spa when she chose weights over relaxation - Why starting with just 2kg dumbbells was enough to see results - The real reason her husband watched her for 2 years before starting himselfWhether you're already active but feeling something's missing, or you've never considered yourself a "gym person," Jan's honest account of strength training will inspire you to think differently about what your body needs as you age.Perfect for anyone who thinks they're "too old," "not a gym person," or already doing enough exercise.📖 FULL SHOW NOTES: https://nevertoooldtolift.com/podcast028/🔔 Don't Miss Future Sessions:Join me live every first Wednesday of the month at 12pm UK time. Next session: Wednesday, November 5th. Have questions? Email me at chris@nevertoolift.com or comment on YouTube/Facebook.🎓 Free Strength Training Masterclass - https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook🏋️‍♀️ Recommended Equipment & Books - https://nevertoooldtolift.com/resources📖 Never Too Old to Lift Paperback - https://geni.us/ntotlbook👥 Stronger for Life Course & Community - https://nevertoooldtolift.com/course🏥 In-Person Physiotherapy Appointments - https://christileyphysiotherapy.com/🔔 SUBSCRIBE for weekly episodes helping you build strength and confidence at any age!⚠️ 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 27: Why do 70% of people quit their exercise routine within six weeks - and more importantly, how can you be part of the 30% who succeed?In this episode, I'm sharing a conversation I recorded last year with Andrew McCauley for the Never Too Old to Lift YouTube channel, but before the podcast had started. We were both speakers at the Therapy Expo conference and Andrew kindly gave up his time to speak with us. This discussion was so valuable that I wanted to bring it to the podcast.Andrew and I dive deep into the real reasons people abandon their strength training goals, and the research-backed strategies that actually work for long-term success.In this episode, we discuss:- Why focusing on psychology before exercises is crucial for long-term success - The concept of "improvement greed" and how to use progress tracking effectively - Practical strategies for maintaining consistency when motivation fades - The power of accountability (it increases success rates by 76%!) - How to give yourself flexibility without breaking your streak - Book recommendations for building better habits and gritKey Takeaway: Enthusiasm is common, but endurance is rare. Understanding the "why" behind your strength training goal is what will keep you going on those rainy Tuesday nights when motivation has disappeared.📖 FULL SHOW NOTES: https://nevertoooldtolift.com/podcast027/📚 Resources Mentioned:Free ebook: Goal Planning Guide at https://nevertoooldtolift.com/ebook Book Recommendations: including Atomic Habits, The Willpower Instinct, Grit, The Gap and the Gain - https://amzn.to/4qtcPUb Free Trial of Audible: - https://geni.us/MKRQAndrew's podcast: Therapeutic Conversations Unraveled (TCUP) - https://open.spotify.com/show/4gkQRHkg0EZJ7kOPnlPurC?si=5817c6cdf13048ff🔔 Don't Miss Future Sessions:Join me live every first Wednesday of the month at 12pm UK time. Next session: Wednesday, November 5th. Have questions? Email me at chris@nevertoolift.com or comment on YouTube/Facebook.🎓 Free Strength Training Masterclass - https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook🏋️‍♀️ Recommended Equipment & Books - https://nevertoooldtolift.com/resources📖 Never Too Old to Lift Paperback - https://geni.us/ntotlbook👥 Stronger for Life Course & Community - https://nevertoooldtolift.com/course🏥 In-Person Physiotherapy Appointments - https://christileyphysiotherapy.com/🔔 SUBSCRIBE for weekly episodes helping you build strength and confidence at any age!⚠️ 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 26: Matthew McConaughey said on the Modern Wisdom podcast that everyone's become obsessed with living longer and forgotten about living better. As a physiotherapist, I frequently see this playing out in my clinic.Patients come in asking about supplements, continuous glucose monitors, red light therapy, special mattresses, etc. But when I ask what they're currently doing, they're not meeting basic physical activity guidelines. They're struggling to get off the floor, nervous about playing with grandchildren, and avoiding stairs - yet they're focused on biohacking techniques rather than the fundamentals.In this episode, you'll discover:- Why chasing longevity hacks without building your foundation is backwards - Peter Attia's Centenarian Decathlon - the 10 activities you want to do at 100 - The concept of your "marginal decade" and why most people realise too late - What "steepening the curve" means and why it's the real goal for healthy ageing - The British Cycling lesson: why Dan Hunt refused to make 1% changes until the 80% was right - The exact WHO physical activity guidelines you should meet before worrying about optimisation - How to create your own Centenarian Decathlon and work backwards from itPerfect for: Anyone spending money on supplements, wearables, and biohacking techniques, but not consistently strength training 2-3 times per week.Key takeaway: You can't steepen the curve with cold plunges and supplements. You steepen it by building massive reserves of strength and fitness now, so that even as you decline, you're still above the threshold for independent living.Resources mentioned:Peter Attia's book "Outlive: The Science & Art of Longevity" https://geni.us/wamBZFree 12-Week Strength Training eBook: https://nevertoooldtolift.com/ebook Paperback 'Never Too Old to Lift' bookhttps://geni.us/ntotlbookEpisode 2: Strength Training 101 https://nevertoooldtolift.com/podcast002/Episode 9: The 7 Movement Patterns https://nevertoooldtolift.com/podcast009/Modern Wisdom Episode with Matthew McConaugheyhttps://open.spotify.com/episode/7IBDXdAwLV61tNwviny5QN?si=78dc6b6579a14fb6Your homework: Create your own Centenarian Decathlon - list 10 activities you want to do at 80, 90, or 100 years old. Share them in the YouTube comments or email chris@nevertoooldtolift.com📖 FULL SHOW NOTES: https://nevertoooldtolift.com/podcast026/🔔 Don't Miss Future Sessions:Join me live every first Wednesday of the month at 12pm UK time. Next session: Wednesday, November 5th. Have questions? Email me at chris@nevertoolift.com or comment on YouTube/Facebook.🎓 Free Strength Training Masterclass - https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook🏋️‍♀️ Recommended Equipment & Books - https://nevertoooldtolift.com/resources📖 Never Too Old to Lift Paperback - https://geni.us/ntotlbook👥 Stronger for Life Course & Community - https://nevertoooldtolift.com/course🏥 In-Person Physiotherapy Appointments - https://christileyphysiotherapy.com/🔔 SUBSCRIBE for weekly episodes helping you build strength and confidence at any age!⚠️ 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 25: Welcome to my October live Q&A podcast episode, where I answer five practical questions about strength training for older adults. 🎯 What You'll Learn:In this session, I answer real listener questions covering everything from my personal training approach to reassuring worried family members. Whether you're tracking your workouts, wondering about cardio, or facing resistance from loved ones, this episode provides honest, practical guidance.🔍 Key Topics I Cover:My Personal Training Routine: Why I'm not a gym enthusiast despite hosting a strength training podcast - my honest approach to the minimal effective dose Workout Tracking Essentials: The four critical pieces of information to log and why your memory isn't reliable enough without it Cardio vs Strength Training: WHO guidelines explained - why you need both and how much of each (150 min moderate or 75 min vigorous cardio weekly) When to Add Weight: The repetitions-in-reserve test and rate of perceived exertion (RPE) scale for knowing when you're ready to progress Handling Worried Family Members: How to reassure loved ones while continuing your strength training journey safely⏱️ Timestamps:00:00 Introduction and Welcome00:35 How to Participate in the Q&A02:13 My Personal Training Routine09:00 Workout Log: Why and How to Keep One16:16 Cardio vs. Strength Training23:01 When to Add More Weight29:25 Reassuring Family About Strength Training37:36 Conclusion and Next Q&A Session💡 Key Takeaways:You don't need to love the gym to benefit from strength training - consistency beats enthusiasm Track: exercise name, weight used, reps achieved, and how it felt (reps in reserve or RPE) Strength training alone doesn't meet WHO aerobic activity guidelines - you need both Add weight when you can do 2-3+ more reps than your target with good form for 2-3 consecutive sessions "If you think lifting weights is dangerous, try being weak. Being weak is dangerous." - Brett Contreras📚 Resources Mentioned:Never Too Old to Lift Free eBook: nevertoooldtolift.com/ebook (includes free goal planner and workout template)  Episode 18 with Betsy: Training strategies for over-60s https://www.nevertoooldtolift.com/podcast018Episode 22 with Mary and Linda: Inspiring stories of training after multiple joint replacements https://www.nevertoooldtolift.com/podcast022Zwift: Interactive cycling platform for indoor training (mentioned for winter training) https://www.zwift.com/uk📖 FULL SHOW NOTES: https://nevertoooldtolift.com/podcast025/🔔 Don't Miss Future Sessions:Join me live every first Wednesday of the month at 12pm UK time. Next session: Wednesday, November 5th. Have questions? Email me at chris@nevertoolift.com or comment on YouTube/Facebook.🎓 Free Strength Training Masterclass - https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook🏋️‍♀️ Recommended Equipment & Books - https://nevertoooldtolift.com/resources📖 Never Too Old to Lift Paperback - https://geni.us/ntotlbook👥 Stronger for Life Course & Community - https://nevertoooldtolift.com/course🏥 In-Person Physiotherapy Appointments - https://christileyphysiotherapy.com/🔔 SUBSCRIBE for weekly episodes helping you build strength and confidence at any age!⚠️ 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 24: Did you know that breast-related concerns are the fourth highest reason women cite for not meeting physical activity guidelines - ranking higher than cost or facility access? In this eye-opening episode, Chris interviews Siobhan Donovan, aka "The Booby Physio," to explore a barrier to exercise that affects women of all breast sizes but is rarely discussed openly.Siobhan, a physiotherapist, shares her personal transformation story of feeling "an inch taller both physically and mentally" after experiencing proper breast support for the first time in her forties. This revelation led her to develop "posture fitting" - a unique approach combining internal strength training with external breast support.In this episode, you'll discover:- Why 33% of women aren't meeting exercise guidelines, and how breast weight contributes- The surprising fact that there's no muscular support for breast weight - only skin- How breast movement occurs in three planes (not just up and down)- The connection between breast weight, posture, and conditions like back pain and pelvic floor dysfunction- Why girls drop out of sports at twice the rate of boys during secondary school- Practical solutions for managing breast weight without surgery- How to recognise when a bra fits properly (and why most women don't know)Whether you're someone who's always felt like you're "not a gym person," avoided certain activities due to breast movement, or want to understand how proper support can transform confidence and performance, this conversation provides both the science and practical solutions you need.This episode is particularly relevant for women over 50 who may be experiencing changes related to menopause, but the principles apply to anyone looking to remove barriers to staying active and strong throughout life.Connect with Siobhan: Website: www.posturefittingphysio.comInstagram: @posture.fitting Email: siobhan@posturefittingphysio.comPhone: +353 87 POSTURE (7678873)📖 FULL SHOW NOTES: https://nevertoooldtolift.com/podcast024/🎓 Free Strength Training Masterclass - https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook🏋️‍♀️ Recommended Equipment & Books - https://nevertoooldtolift.com/resources📖 Never Too Old to Lift Paperback - https://geni.us/ntotlbook👥 Stronger for Life Course & Community - https://nevertoooldtolift.com/course🏥 In-Person Physiotherapy Appointments - https://christileyphysiotherapy.com/🔔 SUBSCRIBE for weekly episodes helping you build strength and confidence at any age!👍 LIKE this video if it changed how you think about your current strength level.💬 COMMENT below: Has your motivation and enjoyment of exercise been affected by your breast weight?⚠️ 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 23: A patient told me she wasn't strong enough to start strength training. Then I reminded her that I'd just watched her stand up from a chair without using her hands, pick up a heavy backpack from the floor, carry it across the room, and sit back down while holding the bag. She'd just performed a squat, deadlift, suitcase carry, and weighted squat without realising it.If you've ever thought "I need to get stronger before I can start strength training," this episode will change your perspective completely.In this episode, you'll discover:- Why the belief "I'm not strong enough yet" is actually backwards thinking - How your daily activities are already strength training exercises in disguise - The difference between being "weak" and being "untrained" (and why it matters)- A simple assessment you can do to identify your current strength baseline- Why beginners actually have advantages over experienced lifters - How to turn everyday movements into your first strength training programmePerfect for: Anyone who feels they're "not strong enough" to begin, thinks they need to reach a certain fitness level first, or believes strength training is only for people who are already fit.Key takeaway: You don't need to get strong to start strength training - you need to start strength training to get strong. Your daily life has already given you the foundation you need.For the full show notes page, and for all the resources mentioned in the episode, go to:https://nevertoooldtolift.com/podcast023/Resources mentioned:Episode 2: Strength Training 101 https://nevertoooldtolift.com/podcast002Episode 9: The 7 Movement Patternshttps://nevertoooldtolift.com/podcast009Episode 22: Mary and Linda's Inspirational Story https://nevertoooldtolift.com/podcast022🔗 Free Strength Training Masterclass: https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook:https://nevertoooldtolift.com/ebook🏋🏾‍♀️ List of recommended gym equipment and bookshttps://nevertoooldtolift.com/resources📖 Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook👥 Stronger for Life - Online Course and Communityhttps://nevertoooldtolift.com/course🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/Next week, Physiotherapist Siobhan O'Donovan will join me to discuss how proper breast support can transform your exercise experience and remove barriers to strength training.Never Too Old to Lift is hosted by me, Chris Tiley, a physiotherapist with 15+ years of experience helping older adults build strength safely and confidently.

🎙️ Episode 22: "I thought weights were for men."That's what Linda believed her entire life. With both knees replaced, both shoulders replaced, and her spine fused from T11 down, she'd never considered herself a "gym person."Her friend Mary, also a retired nurse, felt the same way. After surviving breast cancer, open heart surgery, and a carotid artery procedure all within nine months, exercise was the last thing on her mind.But three years ago, everything changed...After Mary had a fall that left her with staples in her head, they reluctantly agreed to try a new exercise class "just a couple of times" to help with balance.Today? Linda deadlifts 80 pounds and squats 90 pounds. Mary walks up stairs without holding the rail for the first time in six years. Both have gained muscle mass and say they feel stronger than they have in decades.In this incredible conversation, you'll discover:✓ How they went from barely lifting 5 pounds to their impressive strength today ✓ The specific adaptations that made strength training possible with their limitations✓ Real-life benefits they never expected (from vacuuming to lifting husbands!) ✓ Why the class environment was crucial to their success ✓ What their families thought about their transformation ✓ Their advice for anyone who thinks they're "too old" or "not a gym person"This isn't just a fitness success story - it's proof that your limiting beliefs about age, health conditions, and what's possible for your body might be completely wrong.If you've ever thought "I'm too old," "I have too many health problems," or "I'm just not cut out for this" - Linda and Mary's story will change your mind.Key Takeaways:You don't need to be a "gym person" to benefit from strength training Starting small with proper adaptations is the key to success Community and support make all the difference Age and health challenges don't disqualify you from getting stronger It's never too late to start, but starting sooner is always betterRemember: You're never too old to lift.For the full show notes page, and for all the resources mentioned in the episode, go to:https://nevertoooldtolift.com/podcast022/Resources mentioned in the episode:Interview with Betsy:Mary and Linda are part of Betsy's amazing over-55 strength class. I had the chance to interview their trainer, Betsy, about what makes a strengthening program truly effective and how anyone can get started, regardless of their fitness background. You can find the full episode with Betsy here: https://nevertoooldtolift.com/podcast018/🔗 Free Strength Training Masterclass: https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook:https://nevertoooldtolift.com/ebook🏋🏾‍♀️ List of recommended gym equipment and bookshttps://nevertoooldtolift.com/resources📖 Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook👥 Stronger for Life - Online Course and Communityhttps://nevertoooldtolift.com/course🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/

🎙️ Episode 21: Welcome to my September live Q&A episode, where I tackle three important questions about strength training for older adults. This episode covers essential topics from osteoporosis, slant boards, and when to change your program.🎯 What You'll Learn:In this comprehensive session, I address real listener questions covering osteoporosis management, specialised training equipment, and how to break through training plateaus. From evidence-based bone health strategies to practical equipment applications, you'll get actionable advice for every stage of your strength training journey.⏰ TIMESTAMPS:00:00 Introduction 02:30 Osteoporosis: Advice and Recommendations15:57 Slant Boards: Uses and Benefits29:07 When and How to Change Your Workout Routine37:23 Conclusion and Upcoming Episodes🔍 Key Topics I Cover:Osteoporosis & Strength Training: Evidence-based guidance following the Royal Osteoporosis Society's "Strong, Steady, Straight" approach - including why impact exercises are beneficial, not harmful Slant Board Applications: Two main uses - working around ankle mobility for deeper squats and targeting knee/quad muscles more effectively. Program Progression After Plateaus: When and how to change your routine after 6 months, including exercise variations and adding explosive/power elementsFor the full show notes page, and for all the resources mentioned in the episode, go to:https://nevertoooldtolift.com/podcast021/📚 Key Resources Referenced:Why does my knee hurt more when I go down the stairs? https://nevertoooldtolift.com/knee-pain-going-down-stairs/Slant Board Articles:https://forte-fitness.co.uk/why-use-a-slant/?v=7885444af42ehttps://thereadystate.com/blogs/how-to-use-a-slant-board-properly/The Royal Osteoporosis Society (THEROS) - Strong Steady Straighthttps://theros.org.uk/media/0o5h1l53/ros-strong-steady-straight-quick-guide-february-2019.pdfNever Too Old to Lift Podcast Episode 2 - Strength Training 101https://nevertoooldtolift.com/podcast002/Never Too Old to Lift Podcast Episode 18 with Betsy Spielerhttps://nevertoooldtolift.com/podcast018/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🏋🏾‍♀️ List of recommended gym equipment and bookshttps://nevertoooldtolift.com/resources👥 Stronger for Life - Online Course and Communityhttps://nevertoooldtolift.com/course🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/Disclaimer: Information provided is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new exercise program.

🎙️ Episode 20: Steve's Strength Journey at 71Meet Steve, a 71-year-old, who proves it's never too late to start strength training. In this inspiring conversation, Steve shares his honest journey from complete beginner to confidently preparing for his grandson-lifting goals - all in just 18 weeks.What You'll Learn:How Steve overcame gym intimidation and started with "snacktivities" at home Why a heart attack initially knocked his confidence, but his grandson's birth became the ultimate motivation to get stronger. The simple progression from kitchen counter push-ups to 5kg overhead presses How shorter, frequent sessions (20-25 minutes) beat longer, intimidating workouts Steve's tracking system that celebrates small wins and  has helped him to maintain an 18-week streak Practical advice for managing strength imbalances and working within health limitations Why building the habit matters more than initial intensityPerfect for: Anyone who thinks they're "too old," "not strong enough," or "just not a gym person" to start strength training. Steve's story demonstrates that meaningful strength gains are possible at any age with the right approach.Whether you're motivated by grandchildren, travel independence, or simply wanting to feel stronger in daily life, Steve's story will show you exactly how to begin your own strength journey.Resources mentioned in the episode:10 Resistance band exercises (includes details of the resistance band door anchor): https://youtu.be/B4ATzVuKqugFor the full show notes page, and for all the resources mentioned in the episode, go to:https://nevertoooldtolift.com/podcast020/🔗 Free Strength Training Masterclass: https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook:https://nevertoooldtolift.com/ebook🏋🏾‍♀️ List of recommended gym equipment and bookshttps://nevertoooldtolift.com/resources📖 Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook👥 Stronger for Life - Online Course and Communityhttps://nevertoooldtolift.com/course🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/

🎙️ Episode 19: The #1 objection I hear from people interested in strength training? "I don't want to join a gym." If this sounds like you, this episode is exactly what you need to hear.In this solo episode, physiotherapist Chris Tiley tackles the biggest barrier stopping older adults from getting stronger - the fear of gyms and uncertainty about home workouts. You'll discover why starting at home isn't just possible, it's often the best way to begin your strength journey.What You'll Learn: ✅ The honest pros and cons of home vs. gym training ✅ Why 90% of Chris' students start at home✅ The "household items to real equipment" progression that costs less than a few months of gym membership ✅ Real student stories: Mandy (who went from "never going back to the gym" to choosing hotels based on their gym facilities) and Mike (who deadlifted 100kg in his garage at age 70) Key Takeaway: You don't need a gym to get started, and you don't need expensive equipment either. A backpack, some water bottles, and the right guidance can transform your strength and confidence.Next Episode: Hear from Steve, a Stronger for Life member, about his first 3-4 months of strength training and the life-changing benefits he's experienced.Don't forget to subscribe and share this episode with anyone who hasn't started yet due to their fear of the gym.For the full show notes page, and for all the resources mentioned in the episode, go to:https://nevertoooldtolift.com/podcast019/🔗 Free Strength Training Masterclass: https://nevertoooldtolift.com/masterclass📘 Free Never Too Old to Lift eBook:https://nevertoooldtolift.com/ebook🏋🏾‍♀️ List of recommended gym equipment and bookshttps://nevertoooldtolift.com/resources📖 Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/

🎙️ Episode 18: Ever felt like you're just "not a gym person"? This episode will change your mind.Join Chris as he interviews Betsy Spieler, a physical therapist with over 25 years of experience specialising in older adults. Betsy runs "UBStronger55+" a comprehensive strength training program that's helping people over 55 discover they're already stronger than they think.In this practical episode, you'll discover:- Why that "take it easy" advice from healthcare providers is actually holding you back - The surprising truth about what you're already lifting in daily life (hint: it's heavier than most gym weights!) - Betsy's 4-part program structure that combines strength, balance, cardio, and fall prevention - The "80% rule" - why intensity matters more than the exercises you choose - Simple home tests to track your progress (like the 30-second sit-to-stand test) - How to overcome "kinesiophobia" - the fear of movement that keeps people weak - Real success stories: from avoiding basements to confidently traveling internationallyPerfect for: Anyone over 55 who wants to start strength training but feels intimidated, overwhelmed, or unsure where to begin.Key Takeaway: You don't need to be a "gym person" to get strong - you just need the right approach and guidance.Timestamps:00:00 Introduction to Betsy Spiller and Her Program04:42 Challenges and Barriers in Strength Training for Older Adults07:48 Building Confidence and Overcoming Intimidation10:00 Functional Training and Real-Life Applications14:34 Program Structure and Exercise Techniques19:46 High-Intensity Interval Training (HIIT) for Older Adults25:52 The Importance of Cardiovascular and Skeletal Health29:30 Overcoming Balance Challenges30:28 Building Confidence with Floor Transfers31:36 Incorporating Balance Exercises at Home33:12 Understanding Strength Training Intensity43:43 The Importance of Group Training51:26 Monitoring Progress and Setting Goals57:29 Conclusion and Final ThoughtsConnect with Betsy Spiller: Website: StayStrongOmaha.com (currently under development, but this is where the world can find Betsy soon!)Facebook: UBStronger55+Instagram: Betsy Spieler or UBStronger55+LinkedIn: Betsy-SpielerMentioned Resources:30-second sit-to-stand test Four square step test "Making it Meaningful" video by Dustin Jones (Institute of Clinical Excellence) Grip strength assessment toolsReady to start your own strength journey? Download Chris' Free eBook hereDon't forget to subscribe and share this episode with anyone who thinks they're "too old" to start lifting weights!For the full show notes page, and for all the resources mentioned in the episode, go to:https://nevertoooldtolift.com/podcast018/🔗 Free Strength Training Masterclass: https://nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/

🎙️ Episode 17: August Q&AWelcome to the August Q&A session! While this episode was originally planned as a live session, childcare challenges meant I've recorded it to ensure I could still address all your important questions about strength training for older adults.🎯 What You'll Learn:In this comprehensive session, I tackle five great questions that came in, which cover key aspects of strength training progression, nutrition, and injury recovery.🔍 Key Topics I Cover:Exercise Tempo Training: How controlling the speed of your movements (3-4 second lowering, explosive lifting) can dramatically increase exercise difficulty without adding weight Protein & Creatine for Over 60s: Clarifying the confusion around protein requirements (1.2-1.5g per kg bodyweight) and creatine supplementation benefits Split Squat Progression: Should you prioritise depth or added weight? My approach to working around knee pain and balance issues Farmer's Walk Duration: Time-based vs. distance-based approaches - why 20-30 seconds is my sweet spot Bilateral Training After Injury: Why training both sides is crucial for recovery and the "cross-education effect"Timestamps:00:00 Introduction01:22 Understanding Exercise Tempo07:16 Protein and Creatine Insights13:58 Mastering the Split Squat18:34 Effective Farmer's Walk Tips23:14 Returning from Injury: Strengthening Both Legs28:36 Conclusion and Upcoming Episodes📚 Resources Mentioned:Episode 3 with Catriona Courtney: Deep dive into nutrition for older adultshttps://nevertoooldtolift.com/podcast003Never Too Old to Lift Free eBook: nevertoooldtolift.com/ebook ⚠️ Important Note:As a physiotherapist, I provide exercise guidance, but nutrition advice references qualified nutritionist Catriona Courtney's expertise. Always consult with your healthcare provider before starting any new exercise or nutrition program. 🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/

🎙️ Episode 16: Feel lost and overwhelmed by all the conflicting strength training advice online? This episode is your roadmap home.If you've ever walked into a gym feeling completely confused about where to start, or scrolled through endless YouTube videos wondering which exercises are actually safe for you, you're not alone. In this episode, physiotherapist Chris Tiley breaks down the 7-step framework that he uses with his patients/clients, which takes the guesswork out of strength training for older adults.You'll discover:Why most people skip the crucial first step (and lose motivation within weeks) How to safely progress from bodyweight exercises to challenging weights The number of reps that builds strength Why reaching "muscular fatigue" is your friend, not your enemy Two bonus strategies that increase your chances of sticking with itPerfect for you if:You know you should be strength training but feel overwhelmed by where to start You've tried before but gave up because you weren't seeing results You want a clear, step-by-step plan designed specifically for older adults You're tired of generic fitness advice that doesn't consider your limitationsTimestamps:00:00 Introduction: Overcoming Exercise Overwhelm01:00 Step 1: Goal Planning03:26 Step 2: Picking Your Exercises06:39 Step 3: Mastering the Movements08:05 Step 4: Adding Weight to Your Routine09:11 Step 5: Reaching Muscular Fatigue11:55 Step 6: Increasing Weight for Maximum Strength14:42 Step 7: Documenting Your Workouts18:13 Bonus Tips: Accountability and Baseline Testing23:09 Next Steps to Starting Strength Training as a SeniorFor the full show notes page, and for all the resources mentioned in the episode, go to:https://nevertoooldtolift.com/podcast016/🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/

🎙️ Episode 15: If you're a woman over 40 who's been putting off strength training or struggling to stick with exercise, this episode is one that you won't want to miss.I'm joined by Michelle Lyons, a physiotherapist with over 30 years of experience specialising in women's health, who reveals why conventional fitness advice fails women during perimenopause and menopause - and what actually works instead.In this episode, you'll discover:🔹 How perimenopause and menopause create real barriers to exercise (fatigue, joint pain, pelvic health issues) affecting 1 in 2 women over 50🔹 Surprising research: women lifting over 50kg reported FEWER pelvic health symptoms than those lifting under 15kg🔹 Why strength training reduced hot flashes by 44% in just 12 weeks (and results were still improving)🔹 Why women start losing muscle mass in their mid-30s (10+ years earlier than men) and what this means for your strength training approach🔹 The truth about "bulking up" - why it's virtually impossible for menopausal women (and why that's actually a challenge, not a benefit)🔹 Practical solutions for common barriers: from bladder leakage to joint pain to crushing fatigue🔹 How just 12 minutes of interval training 3x per week plus 2 strength sessions can transform your energy and confidence🔹 The shocking statistic: only 6% of sports science research is done exclusively on women - and why this matters for your resultsKey Quote: "As long as you're above ground and you're still drawing breath, it's not too late. You can make some really good changes in a fairly short period of time."Michelle's manifesto is powerful: "Women deserve better healthcare. Feeling comfort, safety, and joy in our bodies is not only attainable, but our birthright."This isn't another generic fitness conversation - it's about understanding your body as a woman and working WITH your physiology, not against it.Connect with Michelle:Instagram: https://www.instagram.com/michellelyons_muliebrity/Website: https://celebratemuliebrity.com/Mentioned in this episode:- The role of estrogen and progesterone in exercise capacity - Why tracking your menstrual cycle is crucial (even in perimenopause)  - Specific adaptations needed for women's strength training - The connection between sleep, stress, and exercise motivationPerfect for women who feel like they're "not gym people" but want to feel strong, confident, and independent as they age.Episode Length: 70 minutes Guest: Michelle Lyons, Women's Health Physiotherapist Host: Chris Tiley, Physiotherapist & Creator of Stronger for LifeIf this episode resonates with you, please share it with a woman in your life who might benefit from this information. Your support helps us reach more people who need to hear this message.For the full show notes page, go to:https://nevertoooldtolift.com/podcast015/🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/📧 Got a question for a future Q&A? Drop it in the comments or email me at: chris@nevertoooldtolift.com✅ Don’t forget to subscribe to stay updated with new episodes!

🎙️ Episode 14: Have you ever wondered why some people seem to effortlessly maintain their strength training routine while others constantly start and stop? The answer isn't about motivation, willpower, or being a "gym person" - it's about having the right system in place.In this episode, physiotherapist Chris Tiley breaks down James Clear's powerful principle from Atomic Habits: "You do not rise to the level of your goals. You fall to the level of your systems." Discover why this concept is crucial for older adults who want to build strength and maintain independence.KEY TAKEAWAYS:Why motivation fails (and why that's not your fault) The real difference between Olympic champions and everyone else The system that transforms sporadic exercisers into consistent strength trainers Margaret's inspiring transformation from "not a gym person" to 8 months of consistent training How to remove barriers and create an environment for success PERFECT FOR: Anyone over 40 who has struggled with consistency in exercise, feels intimidated by gyms, or has repeatedly started and stopped fitness programs. This episode is essential listening for anyone who wants to understand why systems, not motivation, are the key to long-term strength training success.RESOURCES MENTIONED:Atomic Habits by James Clear https://geni.us/vbhmYCEpisode 2: Strength Training 101: The Real Way to Build Muscle After 50 - https://nevertoooldtolift.com/podcast002 Never Too Old to Lift eBookhttps://nevertoooldtolift.com/ebook Stronger for Life course informationhttps://nevertoooldtolift.com/course LISTEN IF YOU: Keep starting and stopping exercise programs, feel like you're "not a gym person," want to build strength but don't know where to start, are tired of relying on motivation alone, or want to understand why some people succeed while others struggle.For the full show notes page, go to:https://nevertoooldtolift.com/podcast014/🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/📧 Got a question for a future Q&A? Drop it in the comments or email me at: chris@nevertoooldtolift.com✅ Don’t forget to subscribe to stay updated with new episodes!

🎙️ Episode 13: In this powerful episode, Chris Tiley sits down with Shirley Stewart, a 58-year-old fitness coach whose story perfectly embodies the message that you're never too old to get stronger, no matter what challenges life presents.Shirley's journey spans three distinct phases: from early bodybuilding days through teaching fitness classes, to navigating menopause and unexpected weight gain, and ultimately overcoming not one but two hip replacements plus arthritis in both hands.Shirley is a qualified fitness instructor and personal trainer based in Bournemouth, UK. After experiencing the challenges of menopause firsthand, she returned to coaching with a mission to help other women navigate their fitness journeys through life's obstacles. Despite having two hip replacements and arthritis in both hands, she continues to train consistently and inspire others through her Instagram... https://www.instagram.com/shirley_foxyspersonaltraining/This episode is essential listening for anyone facing health challenges, going through menopause, or feeling like their age or circumstances mean they should give up on strength training. Shirley proves that with the right mindset and willingness to adapt, our obstacles can become our greatest strengths.For the full show notes page, go to:https://nevertoooldtolift.com/podcast013/🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/📧 Got a question for a future Q&A? Drop it in the comments or email me at: chris@nevertoooldtolift.com✅ Don’t forget to subscribe to stay updated with new episodes!

🎙️ Episode 12: 🏋️‍♀️ Never Too Old to Lift - July Live Q&A with Physiotherapist Chris TileyWelcome to my July live Q&A session, where I tackle your most important questions about strength training for older adults. Whether you're just starting out or looking to progress safely, this episode provides practical, evidence-based guidance tailored specifically for mature adults.🎯 What You'll Learn:In this comprehensive session, I address real listener questions covering essential topics that many older adults face when starting or continuing their strength training journey. From understanding progression principles to managing setbacks and adapting exercises at home, you'll get practical advice from my experience as a qualified physiotherapist.🔍 Key Topics I Cover in this episode:Rep Ranges & Progression: Understanding when to increase weight vs. reps for optimal strength building Training Frequency: How often you should train each week based on age and experience level Managing Breaks: Practical strategies for returning to training after holidays, illness, or life interruptions DOMS (Delayed Onset Muscle Soreness): What's normal, what's concerning, and how to manage severe muscle soreness Home Training Progressions: Creative ways to advance your workouts without buying more equipment Exercise Adaptations: Single-leg variations, tempo changes, and other techniques to increase difficultyFor the full show notes page, go to:https://nevertoooldtolift.com/podcast012/🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/📧 Got a question for a future Q&A? Drop it in the comments or email me at: chris@nevertoooldtolift.com✅ Don’t forget to subscribe to stay updated with new episodes!⚠️ Important Note:The information provided in this podcast 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.Remember: It's never too late to start building strength, but it's always smart to start safely and progress gradually!

🎙️ Episode 11: Have you ever caught yourself saying "I'm just not a gym person" or "I can't do strength training"? In this episode, physiotherapist Chris Tiley reveals why our limiting beliefs work exactly like furniture in our minds - and why simply rearranging that furniture isn't enough.Using a powerful table analogy, Chris explains how we unconsciously become "evidence collectors" for our limitations, spending our energy finding reasons (or "table legs") to support beliefs like "I'm too old to start" or "I don't belong in a gym." But what if instead of finding better excuses, we built an entirely different table?This episode introduces the transformative power of adding just three letters - "Y-E-T" - to the end of limiting statements. Discover how this simple word acts as a bridge between your current reality and future possibilities, turning "I can't do strength training" into "I can't do strength training... yet."This is perfect for anyone who's ever felt "too old," "too weak," or "not the right type" to start strength training. Whether you're 40, 60, or 80+ and ready to challenge what you believe is possible for your body.For the full show notes page, go to:https://nevertoooldtolift.com/podcast011/🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/The other resource mentioned in the episode:Free Personal Finance Course - Rebel Finance Schoolhttps://rebeldonegans.com/finance/rfs/📧 Got a question for a future Q&A? Drop it in the comments or email me at: chris@nevertoooldtolift.com✅ Don’t forget to subscribe to stay updated with new episodes!

🎙️ Episode 10: In this inspiring episode of the Never Too Old to Lift podcast, host Chris welcomes Kim, who began her strength training journey at age 62. After years of avoiding weights due to fears of "getting bulky," Kim shares how a health scare and the inability to pull herself back into a boat while on holiday motivated her to build strength.Kim details her remarkable 12-week transformation using simple home equipment—plastic weights and resistance bands—and how strength training has dramatically improved her quality of life. From being able to do proper push-ups for the first time in her life to confidently playing with her grandchildren on a trampoline, Kim's story showcases the life-changing benefits of strength training at any age.The conversation explores how Kim's new strength helped her overcome everyday challenges like opening jars and climbing hills, while also discussing the positive changes to her nutrition that complemented her fitness journey. Now medication-free and feeling years younger, Kim offers encouragement to listeners who might think they're "too old" to start strength training.This episode is perfect for anyone looking for motivation to begin their own fitness journey, particularly those in their 60s or beyond who may feel hesitant about trying something new.Listen to learn how making small, consistent changes can lead to significant improvements in strength, confidence, and overall wellbeing—no matter your age.For the full show notes page, go to:https://nevertoooldtolift.com/podcast010/🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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🏋️‍♀️ See me for an in-person physiotherapy appointmenthttps://christileyphysiotherapy.com/📧 Got a question for a future Q&A? Drop it in the comments or email me at: chris@nevertoooldtolift.com✅ Don’t forget to subscribe to stay updated with new episodes!