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Strong After 50 is a weekly podcast for men and women over 50 who want to get stronger, leaner, and fitter.
Each episode breaks down practical strength training, mobility work, sprinting, injury prevention and building muscle after 50, backed by 30 years of training and coaching.
This is your place to build a stronger body, sharper mind, better relationships and healthier habits for the second half of life. Real training, real conversations and practical advice that actually works over 50.
strongafter50.substack.com
Each episode breaks down practical strength training, mobility work, sprinting, injury prevention and building muscle after 50, backed by 30 years of training and coaching.
This is your place to build a stronger body, sharper mind, better relationships and healthier habits for the second half of life. Real training, real conversations and practical advice that actually works over 50.
strongafter50.substack.com
20 Episodes
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In this episode of the Strong After 50 podcast, I share my insights on maintaining health and fitness after 50. I discuss the importance of community, and key health tips, including nutrition and exercise. I explore motivation and consistency in training, while debunking common fitness myths.Listen on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode, I dive into the Mediterranean diet and how it can support health and fitness after 50. I share practical ways to manage nutrition, adapt training to individual needs, and use smart lifestyle choices to stay strong and energised. I also talk about the role of trainers in guiding safe, effective workouts, and why balance matters for long-term wellbeing.In next weeks newsletter I will share a link to a simple mediterranean eating plan. Stay consistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the Strong After 50 podcast, I break down one of the biggest frustrations for active adults: injuries that interrupt momentum.Using my own battle with Achilles tendon issues as a case study, I unpack the difference between resting and rehabbing, why smart loading beats complete shutdown, and how to think about tendon injuries like an athlete. I talk about:* Why tendon pain doesn’t automatically mean “stop training”* The role of progressive loading in recovery* How to modify training without losing fitness* Why having the right physio in your corner matters* The mindset shift that keeps older athletes consistentInjuries are part of the journey, especially after 50. The key is learning how to manage them without losing your edge.The Body Mechanic - FredStay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode, Chris Deavin and I dive into the realities of the health and fitness industry, what works, what doesn’t, and why so many people struggle to cut through the noise. We talk about the importance of building real relationships with clients, not just delivering programs, and how mindset and identity play a huge role in long term fitness success.We also get into nutrition, why calorie counting can be useful but isn’t the full picture, and share practical insights on leg training and smart exercise selection. Throughout the conversation, the big theme is patience, shifting away from quick fixes and toward a sustainable, lifestyle based approach to health and fitness.The Resilient LifeStay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
This episode dives into the habits that actually move the needle from staying consistent with your training and content, to making sense of the new U.S. dietary guidelines.I unpack how nutrition needs change with age, why clean eating and food prep still matter, and what most people get wrong about their training programs. I also talk about the difference between busy workouts and effective ones, why good coaching simplifies everything, and how to train in a way that builds real health, strength, and muscle for the long run.Stay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the "Strong After 50" podcast, I share my thoughts on setting realistic goals, the benefits of meal prep, and the value of incorporating small, sustainable changes into daily life. I also touch on the significance of community and support in achieving long-term wellness. Tune in for insights and inspiration to help you thrive in your fitness journey.Listen on Spotify Below. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode, I interview Michael Walsh, exploring his journey from cycling to participating in Hyrox.We discuss knee injuries, rehabilitation, and the challenges faced during training and competition after 50. Michael shares insights on his experiences in competitive cycling, the importance of mobility and strength training, and his future plans in fitness and health.Listen on SpotifyStay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode, I talk about my own experiences with health and fitness — from using the sauna and ice baths to the and why I believe our health deserves real priority.I share what I’ve learned about building muscle after 50, the benefits of training outdoors, and why personal training still matters. I also touch on the growing issue of microplastics and what their potential health impacts could mean for all of us.Stay consistent and keep stackingRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the Strong After 50 podcast, I break down what really matters when it comes to training and staying strong as we get older.I talk about the difference between muscle growth and the idea of “muscle tone,” why lifting heavier weights becomes non-negotiable after 50, and how simple food prep can help stay consistent.I also dive into the concept of interval walking as a training tool, the importance of staying properly hydrated, and why having a coach can shortcut years of trial and error.To wrap things up, I share a few practical thoughts on choosing the right training shoes.Stay ConsistentRod 💪 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode, I discuss various aspects of health and fitness, including the importance of sauna use, the effectiveness of supplements, and the impact of microplastics our our health.I share insights into my own training regimen and the balance between maintaining muscle mass and reducing body fat.I also talk about the difference between personal trainers and coaches, offering advice for those looking to enhance their fitness journey.Stay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this weeks Podcast I sit down with Chris Deavin. Chris shares his extensive journey in the fitness and coaching industry, discussing his transition from personal training to coaching, the importance of resilience and consistency in achieving fitness goals, and his focus on helping individuals over 50 improve their health and fitness. He emphasises the significance of mindset and small wins in the journey towards better health.Enjoy the episode. Chris Deavin - My Health CoachChris Deavin on SubstackListen on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the Strong After 50 podcast, I dive into a mix of topics that matter for anyone looking to stay strong, healthy, and athletic after 50.I talk through what smart sprint training actually looks like at our age, and break down why preparation is everything when it comes to running fast safely.I also get into the role nutrition plays as we get older, especially the impact ultra-processed foods can have on our health and performance. And finally, I touch on the value of having a coach in your corner, and why a structured program can make all the difference.If you’re over 50 and committed to building a stronger, fitter second half of life, this one’s for you.Listen on SpotifyStay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode, I talk about why motivation looks so different from person to person. I share a few stories about friends who seem endlessly driven and reflect on how important it is to find your own internal reason to focus on your health and fitness. That personal “why” is what keeps you consistent over the long run. I also dive into sleep, how to improve it and the four key habits that make the biggest difference.Listen on SpotifyListen on iTunesStay consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the Strong After 50 Podcast, I dive into what’s really working in health and fitness for people over 50. I talk about why strength training matters more than ever, how Pilates and similar trends are shaping the fitness landscape, and why maintaining muscle is the key to aging well.I also touch on wellness retreats, what makes them effective and how to make that kind of reset part of your own life.Listen on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the Strong After 50 podcast, I talk about various aspects of fitness, health, and personal growth for individuals over 50. I share personal insights about my experiences with Hyrox Training, managing injuries, and the importance of nutrition and sleep.I also touch on networking for professional growth, lessons learned from Olympic skater Steven Bradbury, and the challenges of dating in your 50s.I emphasise the significance of understanding one’s body and making informed lifestyle choices to achieve better health outcomes.Stay consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the Strong After 50 podcast, I share personal updates, reflections on achievements, and insights into fitness and health as one ages. I discuss my athletic background, coaching experiences, and the importance of building a routine that aligns with one's goals. I also touch on nutrition, sleep, alcohol consumption, and exercise strategies tailored for older adults, emphasising the significance of mindset and consistency in achieving fitness goals.Play on Spotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of Strong After 50, I open up about why patience and consistency matter so much if you want to create a fit and healthy lifestyle as you get older. I share some of my own experiences, from years on the track to dealing with rehab now, and how they’ve shaped the way I think about training. I’ll walk you through how I approach the balance between mobility, strength, and cardio, and some of the tools and techniques that are helping me keep moving forward.Stay consistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this episode of the Strong After 50 podcast, Rod and Chris discuss the importance of taking charge of one's health, especially as one ages. They emphasise that the best time to start making health changes is now, and that many people fail to value their health because they take it for granted. The conversation explores the disconnect between knowing what is good for one's health and actually taking action, using analogies like the 'frog in warm water' to illustrate how gradual neglect can lead to serious health issues. They provide practical advice on nutrition, cooking, and the benefits of walking as simple yet effective ways to improve health.Take Aways - Choose your hard. Get your food in order. Make cooking fun.Until next time.Stay Consistent.Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
Strong glutes aren’t just for athletes, they’re essential for everyday life. From standing up out of a chair to getting out of the car, your glutes play a key role in keeping you moving well. The challenge is, many people lose glute strength as they age.In this episode, I break down simple, effective exercises to build and maintain glute power. You’ll learn why movements like monster walks, reverse lunges, dumbbell Romanian deadlifts, and resistance band kickbacks work so well — and how to adjust them if you’re just starting out. We’ll also talk about the importance of progression and why glute strength is central to your overall health.Stay consistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
In this introductory episode of 'Strong After 50', Rod discusses the themes of health, wellness, and fitness as they relate to aging. He emphasises the importance of maintaining mobility and strength as one ages, sharing personal experiences and insights. The podcast aims to explore various topics, including psychology, relationships, and financial strategies for those in their 50s and beyond. Rod also hints at future episodes featuring guests who will provide expert advice on these subjects.Stay tuned. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
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