Strong After 50 Podcast

Prepping a few meals on the weekend got me thinking about how much easier eating well becomes when you have a little structure to your meals for the week.In this episode of the Podcast, I share what works for me: a shopping list on my phone, weekend meal prep and a handful of meals I enjoy on rotation. It means fewer decisions during the week and lunch ready to take to work when things get busy.But there’s room for flexibility. Dinner with friends or an unexpected meal out is part of life. I don’t plan “cheat days” because those occasions tend to find their own way into the week.My takeaway? Keep your meals simple, prepare a little ahead and cut back on ultra-processed food. Find a routine you enjoy and can keep coming back to.Click on the full episode above if you want the whole ramble — Episode 39.Stay Consistent Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Episode SummaryHealth and fitness is changing quickly. Every week there seems to be a new wearable, recovery tool or training trend promising better results. The challenge is knowing what is genuinely useful and what is simply adding more noise.In this episode, I discuss some of the biggest trends I’m seeing in health and fitness, from the growing popularity of recovery tools and health tracking to why strength training remains one of the best investments you can make after 50.I also share my recent experience managing quadriceps tendinopathy, the loading approach that has dramatically improved my symptoms, and why tendon injuries often require ongoing management rather than a quick fix.We also talk about the changing role of personal trainers, why flexibility in your training becomes more important as you get older, and why consistency will always beat chasing the latest fitness trend.If you’re trying to stay healthy, strong and active after 50, this episode will help you focus on what matters and ignore what doesn’t.Dr Keith Baar - * Tendon Rehab * Isometric ExercisesStay Consistent. Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Fitness after 50 isn’t about doing less. It’s about becoming smarter about how, when and why you train.This week, Chris and I sit down for a wide-ranging conversation about how our approach to training has changed as we’ve got older, and the lessons we’ve learned from decades of coaching, competing and making plenty of mistakes along the way.We discuss whether you can train too much after 50, the importance of recovery, and why rigid training programs don’t always survive contact with real life. Consistency matters, but so does learning how to adjust your training when work, travel, fatigue or injury gets in the way.We also explore the growing role of technology and training data. Wearables and training apps can provide valuable insights into recovery and performance, but they should support your judgement rather than replace it.Chris and I share exercises we’ve changed our minds about over the years, how our training priorities have evolved, and why knowledge and confidence are particularly important for people starting strength training later in life.We also get into the mental side of training: ego, competition, setting meaningful goals and learning to enjoy movement without constantly chasing another PB.Finally, Chris shares his experiences with ultra-endurance events, the camaraderie and mental challenge of pushing beyond perceived limits, and how setbacks can force us to reconsider why we train in the first place.If you want to keep training, progressing and enjoying fitness for decades to come, this episode is a conversation about adapting your training without lowering your standards.Stay ConsistentRod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Podcast SummaryFrozen shoulder (adhesive capsulitis) is far more common in women over 50 than most people realise, and menopause is a big reason why. In this episode, we unpack the link between hormonal change and shoulder health, and what you can actually do about it.We cover why declining estrogen matters: it reduces collagen, which affects the connective tissue in your shoulder and makes it more prone to stiffening and pain. We walk through the early warning signs, how a diagnosis is confirmed (including when imaging like MRI is useful), and the typical stages a frozen shoulder moves through, from freezing to thawing.On treatment, we go through the full spectrum, from gentle movement and physiotherapy through to injections and, as a last resort, surgery. The key message: early, consistent, gentle movement matters, and conservative approaches come first. We also talk honestly about the timeline, because recovery can stretch out to two years or more, and how to stay active and motivated when progress feels slow.If you’re over 50 and dealing with unexplained shoulder stiffness, this one’s worth your time.Key takeaways:* Gentle movement early on is critical, don’t let the shoulder go completely still* Menopause-driven collagen loss makes shoulder tissues more vulnerable* MRI can confirm the diagnosis when it’s unclear* Patience matters: recovery can take up to 26 months* Surgery is a last resort, only after conservative treatment failsWant more from Strong After 50?Paid members get access to training programs, practical guides and deeper resources designed to help you stay strong, fit and capable after 50.Stay ConsistentRod Get full access to Strong After 50 at strongafter50.substack.com/subscribe

Episode SummaryThis week I talk about one of the most important lessons I’ve learned over decades of training: your path is your own.I share a couple of observations from the gym that reminded me why comparing yourself to others is one of the biggest barriers to long-term progress. Whether you’re building strength, returning from injury or simply trying to stay active after 50, I believe the best training program is the one that fits your body, your goals and your lifestyle.I also discuss how our bodies change as we age, why recovery should be personal rather than compared, and why leaving your ego at the door can help you make better progress and stay healthier for longer.To finish the episode, I explore an new development in wearable technology and discuss why I believe the future of fitness is about improving the quality of the way we move.Key Takeaways* Everyone’s body responds differently to training and recovery.* Build your training around your current stage of life, not your past.* Use technology as a guide, but always listen to your body.* Focus on movement quality, not just activity levels.* Own your path and trust the process.Enjoy the episode Rod Get full access to Strong After 50 at strongafter50.substack.com/subscribe