The Never Too Old to Lift Podcast

One in two women over the age of 50 will suffer an osteoporosis-related fracture in their lifetime. One in five men. Not might — will. And yet most people walking around right now have no idea their bones are quietly becoming more fragile. No symptoms, no warning, until there is one.In this episode, Chris explains what osteoporosis actually is, why the stakes are higher than most people realise, and, most importantly, what you can do right now to change the trajectory of your bone health.In this episode you'll learn:What osteoporosis actually is and how it differs from normal age-related bone lossWhy a wrist fracture in your fifties could be your body's most important warning signalWhy walking and swimming alone are not enough to protect your bonesThe three principles that make resistance training so effective for bone densityWhy fear of movement after a diagnosis is one of the biggest risks of allThe one type of exercise that is contraindicated for people with spinal osteoporosisEpisode mentioned: Episode 15 — Women's Health, Menopause and Strength Training with Michelle Lyons https://nevertoooldtolift.com/podcast015New to strength training and not sure where to start?Download the free ebook — it walks you through how to build your first strength training programme, including which exercises to choose and how to progress them at your own pace.nevertoooldtolift.com/ebookReady to take the next step?If this episode has got you thinking it's time to actually get started, Stronger for Life is the online course and community designed specifically for adults over 50 who want to build strength safely and confidently, with the guidance of a physiotherapist every step of the way.Find out more at nevertoooldtolift.com/course

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

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

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

🎙️ Episode 43: You Don't Get Ready First - You Get Ready BY Starting"I need to get a bit stronger before I start strength training."It's like saying you need to be good at swimming before you'll go in the pool. It doesn't make sense, yet this belief keeps thousands of people stuck for months, even years.In this episode, Chris breaks down:Where this belief comes from (school PE, gym culture, and social media all play a role) Why waiting makes things worse (while you wait to feel ready, your capacity is actually declining) The framework that changes everything - Chris's 7-step framework where every single step IS strength training, even from Day 1Key insight: Body weight exercises at home aren't "preparation" for strength training - they ARE strength training when they're part of a progressive plan. But without the framework, without knowing what Step 4 and Step 5 look like, you're just doing random movements that lead nowhere.Shownotes:For the full show notes page, go to:https://nevertoooldtolift.com/podcast043/Episodes Mentioned:Episode 42 (7 functional movement patterns in gardening and the capacity concept)https://nevertoooldtolift.com/podcast042Episode 20 (Steve's inspiring journey from kitchen counter push-ups to confident gym-goer).https://nevertoooldtolift.com/podcast020Episode 16 (detailed 7-step framework)https://nevertoooldtolift.com/podcast016Get Started:📹 Free Masterclass: https://nevertoooldtolift.com/strength-training-masterclass/📘 Free eBook: https://nevertoooldtolift.com/ebook📖 Paperback: https://geni.us/ntotlbook👥 Course & Community: https://nevertoooldtolift.com/course🏋️‍♀️ In-person appointments: https://christileyphysiotherapy.com/⚠️ DISCLAIMER: Information is for educational purposes only. Consult your healthcare provider before starting any new exercise program.

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

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

🎙️ Episode 40: Can you build strength and lose fat after menopause? Award-winning menopause nutritionist, Jackie Lynch, says yes, with the right nutrition approach.In this comprehensive guide, Jackie (author of "The Happy Menopause" and host of The Happy Menopause Podcast) reveals why menopause changes everything nutritionally and what to do about it. You'll learn her simple "fist-size portions" method for macronutrient balance, which foods power muscle building after 50, and why you can lose up to 40% of muscle mass during menopause.Jackie covers essential micronutrients (vitamin D, magnesium, B vitamins), debunks supplement myths (collagen, creatine, protein powders), explains why eating fat doesn't make you fat, and shares practical strategies for bone health, joint support, and cardiovascular protection.Plus: her personal powerlifting journey and the physical confidence it's brought at midlife.What we covered:00:00 Meet Jackie Lynch: Menopause Nutritionist02:09 Understanding Hormonal Changes During Menopause03:52 The Importance of Nutrition During Menopause06:36 Balancing Macronutrients: Protein, Carbs, and Fats13:28 Hidden Sugars and Blood Sugar Balance32:10 Probiotics, Prebiotics, and Gut Health40:37 Essential Micronutrients for Menopause43:02 Vitamin D Dosage and Toxicity45:41 Magnesium: The Multitasker50:25 Vitamin C and Collagen54:42 The Importance of B Vitamins57:05 Supplements vs. Diet01:01:01 Choosing Quality Multivitamins01:03:26 Creatine and Protein Powders01:08:01 Glucosamine for Joint Health01:08:50 Timing Your Nutrition01:12:01 Strength Training and Weight Loss01:14:39 Personal Benefits of Strength Training01:17:24 Final Thoughts and ResourcesShownotes:For the full show notes page, go to:https://nevertoooldtolift.com/podcast040/Where to Find Jackie: Website https://www.well-well-well.co.uk/Instagram https://www.instagram.com/wellwellwelluk/The Happy Menopause Podcast https://www.well-well-well.co.uk/podcast/Jackie's books (as well as other books I recommend)https://www.amazon.co.uk/shop/nevertoooldtolift/list/1VG5H0EGEC7KQ?ref_=aipsflistHow 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 39: Is strength training safe after 60? Can you do it at home? What exercises should you choose? In this comprehensive Q&A episode, physiotherapist Chris Tiley answers the 13 most common questions about strength training for older adults.Whether you're worried about arthritis, confused about equipment, or just don't know where to start, you'll get practical, clinical advice you can use today.Questions Answered in This Episode:00:00 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?Shownotes:For the full show notes page, go to:https://nevertoooldtolift.com/podcast039/Perfect for you if:You're over 50 and have never done "formal exercise" You feel intimidated by gyms and don't think you're a "gym person" You have arthritis, osteoporosis, or joint pain and worry about safety You're overwhelmed by conflicting fitness advice online You want to stay independent and active for your 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 38: 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.

🎙️ Episode 37: 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.