The Never Too Old to Lift Podcast

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 Introduction00:28 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?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 grandchildrenWhat 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 appointmenthttps://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 36: What if the biggest barrier to getting stronger isn't your age, your fitness level, or even your access to a gym? It's the belief that strength training "isn't for people like you."In this special episode, you'll hear from 7 people who thought exactly that – and transformed their lives anyway. Plus, 8 experts who'll explain why everything you think you know about getting older and weaker might be wrong.From a 66-year-old lifelong couch potato to a 71-year-old who started after a heart attack. From someone who couldn't pull herself into a boat to another doing yoga and cardio religiously, but still exhausted all the time. These are real stories of real transformations.Timestamps:00:00 Breaking the Myths of Strength Training01:58 Real-Life Stories: Overcoming Barriers04:00 The Turning Points: Moments of Change07:48 Expert Insights: The Science Behind Strength11:47 Getting Started: Simple Steps to Begin14:33 Staying Consistent: Overcoming Challenges17:34 Life-Changing Results: Success Stories21:26 Debunking Myths: Women and Strength Training26:49 The Ripple Effect: Inspiring Others29:57 Final Messages: It's Never Too Late36:00 Resources and Next StepsSHOWNOTES:For the full show notes page, go to:https://nevertoooldtolift.com/podcast038/Featured Personal Stories:Elizabeth Hendrix (006) - From lifelong couch potato at 66 to teaching middle school girls to lifthttps://youtu.be/oLxDrSfyXfwKim Goodship (010) - Couldn't get into a boat, now plays on trampolines with grandkidshttps://youtu.be/q63GKxy1aCAJan Cumming (028) - Exhausted despite yoga and cardiohttps://youtu.be/PaTT7GycagsShirley Stewart (013) - Navigating perimenopause and strength traininghttps://youtu.be/I_GpjO57s7ASteve (020) - Started at 71 after a heart attackhttps://youtu.be/2xuBJ2Pnx2sMary & Linda (022) - From major back surgery to deadlifting 80lbshttps://youtu.be/GDuzOW3jLvIFeatured Expert Insights:Catriona Courtney - Sports Nutritionist (003): Protein, carbs, and nutrition for older adultshttps://youtu.be/ObsK7B0qjJ8Michelle Lyons - Menopause Specialist (015): The "magic pill" of strength traininghttps://youtu.be/6b-Cj4dD9LQBetsy Spieler - Physical Therapist (018): Overcoming fear of movementhttps://youtu.be/-zkflI5wxTMSiobhan O'Donovan - The 'Boobie' Physio (024): Why women avoid activity and how posture changes everythinghttps://youtu.be/43YZx5ZJ2gIAndrew McCauley - Physiotherapist (027): The science of building habits and accountabilityhttps://youtu.be/MOVNE--WuF8Christien Bird - Pelvic Health Physiotherapist (029): Managing menopause fatigue and diet mythshttps://youtu.be/kyP6J57zdj8Dustin Jones - Falls Prevention Specialist Physiotherapist (031): Why everyday tasks become exhausting and how to fix ithttps://youtu.be/Xfp_kvILpJ4Sarah Marsh - Cancer Rehabilitation Physiotherapist (033): Exercise as medicine during and after cancer treatmenthttps://youtu.be/Pk3hbeZQAhIHow 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 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!⚠️ 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.

Most people who start strength training as a New Year's resolution don't quit because they're lazy. They quit because they hit their first barrier without a plan for how to adapt around it.In this live Q&A session, I answer the questions that stop people in their tracks during those crucial first few weeks - so when you hit those problems, you've got a plan to keep going instead of stopping as most people do.Questions covered:00:00 Introduction: Why People Quit Strength Training02:51 I've maxed out my home weights - how do I transition to the gym without feeling paralysed?08:53 Are barbells safe for older adults, and how do I start using them?15:40 Should I stick to machine weights or move to free weights?18:35 Special Announcement: Stronger for Life Course - 40% Discount21:48 I took three weeks off the gym over the holidays - should I start back with lighter weights?24:50 Are adjustable dumbbells worth the investment for a home gym?33:07 Full body workouts vs. upper/lower split - which is better for beginners?38:43 Conclusion and Upcoming EventsWhether you're about to start strength training or you've already begun and aren't sure what comes next, this episode gives you practical strategies to keep progressing safely.SHOWNOTES:For the full show notes page, go to:https://nevertoooldtolift.com/podcast037/Links Mentioned:Best Dumbbells for Me Video - https://youtu.be/U2itNnR0wUwRecommended Equipment - https://nevertoooldtolift.com/resourcesHow 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🏋️‍♀️ 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!👥 SOCIAL MEDIA:Facebook: https://www.facebook.com/nevertoooldtolift/Instagram: https://www.instagram.com/nevertoooldtolift/⚠️ 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 36: 💪 START YOUR STRENGTH TRAINING JOURNEY TODAY📚 Free Strength Training Ebook: https://nevertoooldtolift.com/ebook🎥 Free 1-Hour Masterclass: https://nevertoooldtolift.com/masterclassStarting strength training as an older adult isn't easy. There are barriers and challenges that younger people simply don't face - from limiting beliefs and past negative experiences to physical restrictions like pain, fatigue, joint stiffness, and menopause symptoms.In this episode, I'm sharing my conference talk from Therapy Expo 2024, where I spoke to rehab professionals about why one-size-fits-all programs don't work for older adults. Whether you're struggling to get started with strength training or finding it difficult to maintain consistency, this episode will help you realise that you're not alone - these challenges are incredibly common.I explore the psychological barriers (like believing you're "too old" or "not a gym person"), the physical limitations that require adaptation (pain, confidence, shortness of breath, fatigue), and specific considerations like menopause that can make exercise feel impossible. Most importantly, I share practical strategies for adapting exercises and programs around your individual circumstances.If you've ever felt dismissed by a trainer, overwhelmed by conflicting advice, or like strength training just isn't possible for someone like you, this episode is for you. The key isn't pushing harder; it's making smaller steps and finding an approach that actually works for your body and situation.SHOWNOTES:For the full show notes page, go to:https://nevertoooldtolift.com/podcast036/🎙️ RELATED EPISODES YOU'LL LOVE:- Episode 9: The 7 Functional Movement Patterns Explained - https://youtu.be/kSy7dH9HZIA- Episode 2: Strength Training 101: Building Muscle After 50 - https://youtu.be/Ws4fn4CeHbIHow 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🏋️‍♀️ 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!👥 SOCIAL MEDIA:Facebook: https://www.facebook.com/nevertoooldtolift/Instagram: https://www.instagram.com/nevertoooldtolift/⚠️ 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 35: Getting ready for your ski holiday? These 7 essential strength exercises/movement patterns will help you stay injury-free and ski with confidence, no matter your age.In this episode, I break down the exact ski preparation exercises that build the leg strength, balance, and mobility older adults need for safe, enjoyable skiing. Whether you're over 50, 60, or beyond, these movements target the key muscle groups that prevent common ski injuries on the slopes.🎿 WHAT YOU'LL LEARN:✅ Why skiing without training is like running a marathon unprepared✅ The 7 functional movement patterns that prepare your ENTIRE body (not just legs!)✅ Specific exercises for carrying ski equipment, using button lifts, and getting up from falls✅ When to start your ski preparation program (hint: 8-12 weeks is ideal, but 4 weeks still helps!)✅ How to adapt exercises if you have joint pain or limited mobility✅ Bonus: Learn about Ski-Mojo technology that reduces knee stress by 33%⏱️ TIMESTAMPS:00:00 Introduction: The Ski Holiday Excitement01:02 Preparing Your Body for Skiing01:40 Understanding the Demands of Skiing 03:47 A Typical Ski Day: What Your Body Actually Needs to Handle07:25 The 7 Functional Movement Patterns for Ski Preparation13:11 Creating a Ski-Ready Workout Program15:01 The Importance of Strength Training16:21 When to Start Preparing for Skiing18:09 Additional Resources and Tools19:31 Ski-Mojo Brace: Reducing Knee Stress While Skiing22:55 Conclusion: Full-Body Preparation for SkiingFor the full show notes page, go to:https://nevertoooldtolift.com/podcast035/👴👵 PERFECT FOR:- Adults 50+ planning a ski holiday- Older adults worried about ski injuries- Anyone who hasn't skied in 12+ months- People with knee concerns who want to continue skiing- Beginners to strength training looking for a clear plan🎯 THE PROBLEM:Most people show up to ski holidays completely unprepared. They haven't skied in 12 months, then expect their body to handle 4-5 hours of intense activity for 6 days straight. By day 2, they can barely get out of bed - legs screaming, back aching, shoulders tight. Sound familiar?💪 THE SOLUTION:A structured strength training program using the 7 functional movement patterns: Squat, Hip Hinge, Lunge, Push, Pull, Rotation, and Carry. These prepare your ENTIRE body - not just your legs - for the real demands of skiing.💪 START YOUR SKI PREPARATION TODAY📚 Free Strength Training Ebook: https://nevertoooldtolift.com/ebook🎥 Free 1-Hour Masterclass: https://nevertoooldtolift.com/masterclass💪 Stronger for Life Course: https://nevertoooldtolift.com/course🎿 SKI-MOJO INFORMATION:Learn more: https://ski-mojo.co.ukBook a fitting in Birmingham: chris@christileyphysiotherapy.comMy Physio Clinic: https://christileyphysiotherapy.com🎙️ RELATED EPISODES YOU'LL LOVE:- Episode 9: The 7 Functional Movement Patterns Explained - https://youtu.be/kSy7dH9HZIA- Episode 2: Strength Training 101: Building Muscle After 50 - https://youtu.be/Ws4fn4CeHbIHow 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🏋️‍♀️ 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!👥 SOCIAL MEDIA:Facebook: https://www.facebook.com/nevertoooldtolift/Instagram: https://www.instagram.com/nevertoooldtolift/⚠️ 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 34: Welcome to the December Live Q&A Episode of The Never Too Old Podcast, where I help you set yourself up for success with your New Year's Resolution of becoming stronger, plus I answer listener questions about hip arthritis management, overcoming fear of deadlifts, and more.🎯 What You'll Learn:In this comprehensive session, I tackle the biggest mistake people make with New Year's resolutions, and provide three essential steps to ensure you actually stick with your strength training goals beyond January. Plus, I answer practical questions about training with hip arthritis while waiting for replacement surgery and safe alternatives to deadlifts.🔍 Key Topics I Cover:Why Most New Year's Resolutions Fail (And How to Avoid It)The critical mistake most people make is showing up to the gym in January without a clear plan. I explain why having continuity, knowing your exercises in advance, and understanding progression is essential for lasting success. Plus, the research-backed reason why writing down your goals significantly increases your chances of achieving them.The 3 Most Important Things to Focus On When Starting Strength TrainingDetailed breakdown of the three pillars that will determine your success: (1) - Goal Planning - moving beyond vague goals like "feel stronger" to specific, emotionally-driven outcomes, (2) Exercise Selection - choosing 8-10 exercises split across two alternating workouts for 12 weeks, and (3) Progression Strategy - understanding how to push to muscular fatigue and when to increase weight.Training with Hip Arthritis While Awaiting ReplacementPractical guidance for someone on the waiting list for hip replacement surgery. I explain why maintaining strength pre-surgery is crucial, how to modify exercises like squats (shallow depth vs deep), and which machine-based exercises work well when free weights cause discomfort.Overcoming Fear of DeadliftsI address why deadlifts cause fear (often from doing too much depth too quickly) and provide safer alternatives: Romanian deadlifts from elevated positions, rack pulls, glute bridges with resistance bands, and hip thrusters.For the full show notes page, go to:https://nevertoooldtolift.com/podcast034/Timestamps:00:00 Introduction and New Year's Resolutions02:29 Importance of Planning Your Strengthening Workout03:30 Three Key Focus Areas for Beginners04:41 Setting Clear and Granular Goals08:25 Choosing the Right Strength Exercises for You11:27 How to Progress in Strength Training17:13 Strength Advice for Those Awaiting Hip Replacement22:10 Alternatives to Deadlifts29:43 Conclusion and Next StepsResources Mentioned: Episode 10: Kim - https://youtu.be/q63GKxy1aCAEpisode 20: Steve - https://youtu.be/2xuBJ2Pnx2sEpisode 9: 7 Functional Movement Pattern - https://youtu.be/kSy7dH9HZIAEpisode 16: 7 Step Framework to Start Strength Training - https://youtu.be/NNd2mHLWQ6IAre Deadlifts Dangerous - https://nevertoooldtolift.com/are-deadlifts-dangerous/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🏋️‍♀️ 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!👥 SOCIAL MEDIA:Facebook: https://www.facebook.com/nevertoooldtolift/Instagram: https://www.instagram.com/nevertoooldtolift/⚠️ 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 33:  Strength training during cancer treatment? Absolutely. In this powerful episode, physiotherapist Sarah Marsh shares why exercise—particularly strength training—is emerging as "exercise medicine" for oncology patients, and why 85-90% of people who stop exercising after their diagnosis should reconsider.Sarah reveals the surprising science behind how strength training changes our physiology during cancer treatment, including the role of myokines in pushing back against cancer cells and how oxygenating tissues can improve treatment efficacy. She explains why people who maintain regular exercise through diagnosis, surgery, and treatment consistently fare better than those who don't.What you'll discover:- Why most cancer patients immediately stop all exercise (and why that's exactly the wrong move) - The real story behind lifting restrictions after breast cancer surgery - How to adapt strength training for common side effects like fatigue, joint pain, and treatment-related complications - Why the 12-week timeframe is crucial for building both strength and new habits - The unexpected challenges prostate cancer patients face (and rarely discuss) - How building muscle strength helps manage menopause symptoms triggered by cancer medication - Where to find qualified cancer rehab professionals and supportive communitiesSarah shares real patient transformations—from the woman who no longer needs daily pain medication after just 4 weeks, to the "Naughty Step" WhatsApp group that turned treatment challenges into community support.If you or someone you know has received a cancer diagnosis and thinks strength training isn't possible right now, this episode will change your mind.For the full show notes page, go to:https://nevertoooldtolift.com/podcast033/ RESOURCES MENTIONED:Penny Brohn, a wonderful charity supporting all cancers. Offer online exercise sessionshttps://pennybrohn.org.uk/ Pinc and Steel – physio-led exercises during and post cancerhttps://pincandsteel.co.uk/ Get Me Back - Online cancer fitness membershipshttps://www.getmeback.uk/ Menopause and Cancer - Help with symptoms around menopause and cancer.https://menopauseandcancer.org/ Prostate Cancer Resource - Exercise program to support people undergoing hormone therapy as part of their prostate cancer treatment.https://www.nuffieldhealth.com/about-us/our-impact/healthy-life/cancer-activity-programme#nhs-trustsSarah's Instagram - @yogiphysiosarahhttps://www.instagram.com/yogiphysiosarah/Genesis Care UK's Instagram - @genesiscareukhttps://www.instagram.com/genesiscareuk/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/ntotlbookSOCIAL MEDIA:Facebook: https://www.facebook.com/nevertoooldtolift/Instagram: https://www.instagram.com/nevertoooldtolift/TikTok: tiktok.com/@nevertoooldtoliftRemember: It's never too late to start building strength, but it's always smart to start safely!⚠️ 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 32: Should older adults do isolation exercises or stick with functional movement patterns? As a physiotherapist, I explain when isolation exercises (bicep curls, leg extensions, hamstring curls,etc) are actually beneficial vs. when compound movements work better. This will help if you're dealing with knee pain, shoulder issues, or want to know how to use gym machines safely. Learn how to build strength as a beginner, either at home OR at the gym. 🎁 BLACK FRIDAY: 50% off Stronger for Life course - discount code BF25https://ntotl.samcart.com/products/stronger-for-life-online-course?coupon=BF25For the full show notes page, go to:https://nevertoooldtolift.com/podcast032/RESOURCES MENTIONED:Episode 2 - Strength Training 101: The Real Way to Build Muscle After 50https://nevertoooldtolift.com/podcast002/Episode 9 - The 7 Essential Movement Patterns Every Older Adult Should Masterhttps://nevertoooldtolift.com/podcast009/YouTube Video - Get Strong at Home With These Simple Resistance Band Workouts!https://youtu.be/B4ATzVuKqugHow 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/ntotlbookSOCIAL MEDIA:Facebook: https://www.facebook.com/nevertoooldtolift/Instagram: https://www.instagram.com/nevertoooldtolift/TikTok: tiktok.com/@nevertoooldtoliftRemember: It's never too late to start building strength, but it's always smart to start safely!⚠️ 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 31: In this episode, Dustin Jones challenges conventional wisdom about strength training for older adults. He reveals why preparing for an inevitable fall in the future is more valuable than simply trying to prevent them. In this episode, we explore:- Why "one rep max living" is exhausting for older adults.- The four phases of falling - and why learning to fall safely might be more important than preventing falls altogether. - What Dustin means by 'Live Long, Die Fast'.- How strength training transforms impossible tasks into everyday victories. Dustin shares practical strategies for starting strength training at home with household items, progressing safely to more challenging exercises, and building the confidence to handle whatever life throws at you. Whether you're intimidated by gyms, worried about injury, or think you're "too old" to start, this conversation will change how you think about aging and strength.For the full show notes page, go to:https://nevertoooldtolift.com/podcast031/⏰ TIMESTAMPS:00:00 Introduction00:53 Meet Dustin Jones: Physical Therapist and Advocate for Strength Training02:25 Home Health vs. Gym Training: Overcoming Barriers to Fitness05:13 The Social Benefits of Strength Training07:36 The Importance of Community in Fitness12:10 Understanding 'One Rep Max Living'28:04 The Concept of 'Falls Preparedness'34:49 Understanding the Phases of a Fall35:33 Strategies for Getting Up from the Floor36:35 Teaching How to Fall Safely41:42 Incorporating Fall Drills into Strength Training44:35 Essential Exercises for Strength Training54:31 Addressing Misconceptions About Strength Training01:03:40 Success Stories and Final ThoughtsRESOURCES MENTIONED:IG Videos:- Head control during a fallhttps://www.instagram.com/dustinjones.dpt/reel/DMDpO6du0VH/- Assisted backwards falls progressionshttps://www.instagram.com/p/DKLM-8HuSKs/- Backwards reactive fallhttps://www.instagram.com/p/C-QeyJ0vX3Y/Dustin's Instagram Profile - https://www.instagram.com/p/C-QeyJ0vX3Y/Hyphen 60 Website - http://hyphen60.com/FREE RESOURCES:📘 Never Too Old to Lift eBook: nevertoooldtolift.com/ebook🎓 Strength Training Masterclass: https://www.nevertoooldtolift.com/masterclassOTHER USEFUL LINKS:📖 Paperback Book: https://geni.us/ntotlbook👥 Stronger for Life Course and Community: https://www.nevertoooldtolift.com/course🏋️‍♀️ In-person physiotherapy: https://www.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 30: Welcome to November's live Q&A podcast episode! In this episode, I share insightful new research that challenges WHO guidelines on physical activity, answer your questions about hamstring exercises after weight loss, improving shoulder flexibility, and debunk common strength training myths.⏰ TIMESTAMPS:00:00 Introduction and How to Participate01:38 Insightful New Research on Physical Activity03:17 Understanding Aerobic and Muscle Strengthening Guidelines09:25 The Value of Vigorous Intensity Exercise17:38 Effective Hamstring Exercises at Home24:45 Improving Shoulder Flexibility and Strength29:31 Debunking Myths About Strength Training35:45 Guidance on Weight Progression in Training42:21 Conclusion and Next Steps🎯 What You'll Learn:In this session, I cover new research showing that vigorous intensity exercise is 4-9x more valuable than previously thought, provide detailed guidance on rebuilding hamstring strength after weight loss on GLP-1 medications, address shoulder mobility limitations, and tackle the myth that older adults should stick to "gentle movement only."For the full show notes page, go to:https://nevertoooldtolift.com/podcast030/📚 Resources Mentioned:- Research Paper Discussed https://pmc.ncbi.nlm.nih.gov/articles/PMC12504536/- Healthline METs Article: https://www.healthline.com/health/what-are-mets#examples- Adam Meakins (The Sports Physio): Research post on vigorous intensity exercise - https://www.instagram.com/adammeakins/?hl=en- Episode 20 with Steve: "Snack Activities" concept for fitting in exercise - https://nevertoooldtolift.com/podcast020/- 10 Resistance Band Exercises Video:https://youtu.be/B4ATzVuKqug💬 GOT QUESTIONS?Email me with your questions and I'll answer them in next month's live Q&A!🔔 Next Live Q&A:Wednesday, December 3rd at 12pm GMT - Subscribe and hit the bell for notifications!FREE RESOURCES:📘 Never Too Old to Lift eBook: nevertoooldtolift.com/ebook🎓 Strength Training Masterclass: https://www.nevertoooldtolift.com/masterclassOTHER USEFUL LINKS:📖 Paperback Book: https://geni.us/ntotlbook👥 Stronger for Life Course and Community: https://www.nevertoooldtolift.com/course🏋️‍♀️ In-person physiotherapy: https://www.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 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/