Andrew Coates is a seasoned fitness professional, writer, speaker, and personal trainer with over a decade of experience in the fitness industry. He is the founder of Andrew Coates Fitness and contracts at Evolve Strength South in Edmonton, Alberta. Andrew is known for his dedication to sustainable nutrition and evidence-based fitness practices, avoiding fads and extremes. He hosts The Lift Free and Diet Hard Podcast, featuring conversations with leaders across the fitness industry. Andrew is also a prolific fitness writer, contributing to renowned publications such as T-Nation, Muscle and Fitness, Men’s Health, Onnit, and more. As a sought-after speaker, he has shared his expertise at numerous fitness conferences including Olympia U, NSCA clinics, and the canfitpro Global Conference. Andrew mentors fitness professionals worldwide, helping them build impactful careers based on integrity and knowledge. With a deep passion for education and coaching, he continues to influence the fitness world both online and in person.

From frustrated to fit — The MUSCLE GROWTH Podcast delivers evidence-backed strategies from expert guests—our Gains Gurus—to help you build muscle, gain strength, perform at your best, and stay healthy for life.
And with that, let’s dive into today’s topics:
Andrew’s origin story - shortened! Started working in a gym, then at 32, hired off the gym floor. Worked at a gym for 6 years.


Became a podcaster (Lift Free & Diet Hard, 7 years ongoing).


Writer for T-Nation and Men’s Health.


World-leading writer, podcast host, and personal trainer.


Key Themes & Talking Points
In-person vs virtual coaching — importance of staying grounded.


Navigating the noise in fitness: competing for attention vs real value.


Old school vs new training — false dichotomy (e.g. low vs high volume).


Optimal vs effective training.


Self-selection: why certain athletes (e.g., basketball players typically ing tall) excel.


Rep ranges and how to train effectively.


Fatigue as part of the process.


The basics of training

The truth about IFBB pros & Hollywood physiques.


Gym intimidation — making the gym less scary.


Gymflation — recognising superficial tactics vs what works.


Exposing kids to training early.


Health, Fitness & Society
Batman vs Joker analogy for social media — perspective matters.


Ozempic: the benefits vs the weak moral arguments.


Trusted sources: Derek (MPMD), Dr Peter Attia vs experts on specific things like Dr Andrew Huberman and Dr Neil De Graysee Tyson talking out of their expert fields


Benefits of building muscle: bone density, healthspan, longevity.


How to tell good advice from bad advice online.


Amazing car driving analogy — expecting grace but not giving it.


Changes with age: importance of introspection to keep improving or slow decline.







And so much more! Get ready for a truly informative episode.