Smart Strength Training Podcast

Summary:

In this episode , I break down periodization, structuring training over months rather than just session to session, and how much it actually matters for your gains. I cover linear periodisation (moving from high rep, lighter load to low rep, heavy load), reverse linear periodisation (the opposite direction), block periodisation (distinct volume, strength, and power phases), and undulating periodisation (reps that shift week to week or even day to day rather than in one direction).

I'm upfront that the research on these models is thin and mixed, and that for most people they aren't proven...

Summary:

In this episode, I explore why a calorie is not always a calorie, even when two meals carry the same number on the label. I break down three factors that shape how much energy your body actually absorbs from food, the limits of the century old calorie counting system, the hidden energy cost of digesting protein, carbs, and fat, and how fibre, cooking methods, and even chewing speed change how many calories you truly extract from a meal. I show how higher-fibre diets can lower the calories absorbed from food, and why individual differences, right down...

Summary:

This episode covers warm-up sets and workout prep, including a look at a research paper that's been widely shared online in a way that makes warm-ups sound pointless. I break down why that study's findings don't generalise, then walk through how to actually structure your warm-up sets based on load, experience, and rep range. The second half tackles straight sets vs. ramped sets for your working sets — when each one makes sense, and whether you really need three sets of everything. Plus: why your last warm-up rep matters more for confidence.

Summary:

I talk about why most bone mass is genetically fixed, what the newest research actually shows about resistance and impact training, and why the real goal is preventing falls, not only chasing bone density increases.

Chapters:

00:00 – Intro: why I'm covering bone mass now

00:57 – Why 80% of your bone mass is already set by genetics and childhood
03:36 – What actually works: resistance vs. impact vs. low-impact activity
06:35 – Breaking down the Lift More study results
11:07 – Why preventing falls matters more than chasing bone densi...

Summary:

In this episode I talk about rest pause sets, myo-reps, and how rest period manipulation factors into progression. This is part two of my series on time-efficient and advanced training methods, following on from part one on drop sets and clusters. I cover rest pause sets, and myo-reps.

Chapters:

00:33 — Intro and recap of part one (drop sets and clusters)
01:30 — What rest pause sets are and how to do them
04:30 — Practical application and safety considerations
07:00 — How to progress rest pause sets and where to place th...

Summary:

In this episode of the Smart Strength Training Podcast, I explores time-efficient strategies and advanced methods for progression, focusing on drop sets and cluster sets. I break down what drop sets actually are. Despite their popularity, the research is inconsistent and they perform on par with straight sets. I then unpack cluster training and its use. The key takeaway throughout is that straight sets should still make up around 90% of your training across the year, with these advanced methods layered selectively over the top.

Chapters:

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In this episode, I tackle the ongoing debate around fed versus fasted training for women, cutting through the noise to look at what the research actually says. The idea that fasted training is superior for fat loss has been around for years, based on the logic that lower blood glucose and insulin levels force the body to burn stored fat as fuel. But as I explain, fat oxidation in a single session is irrelevant when fat loss is a process that unfolds over weeks and months. Studies from 2013, 2014, and a 2025 systematic review all point to the same conclusion. There...

In this episode, I tackle one of fitness's most overused buzzwords: functional training. I break down why labelling exercises as "functional" or "non-functional" is an oversimplification that can lead you away from exercises that work. Using research-backed examples, including a landmark study where frail nursing home residents improved their ability to stand simply by using the leg extension machine, I make the case that getting stronger as a general quality carries over to everyday life, regardless of which exercise you use to get there.

The real question is never whether an exercise is functional, but functional for...

Summary:

Progressive overload sits at the heart of any good training programme, but it is also one of the most misunderstood concepts in fitness. In this episode I cut through the noise, revisit the fundamentals, and bring in some newer research to sharpen how you think about progression overall.

From rep bands and proximity to failure, to lengthened muscle positions and connective tissue adaptation, I give you a more complete and practical picture of what it actually means to progress your training over time.

00:11...

In this episode, I tackle one of the most common questions I get asked on social media. is there a limit to how often you can train each week, and is it possible to be doing too much?

The honest answer is that it depends, because there is no textbook number that works for everyone. Instead, I walk you through all the variables that influence how much training your body can actually recover from, including session frequency, duration, and intensity, but also nutrition, sleep, stress, and even how active your day-to-day life is outside of the gym.<...

Summary

In this episode, I break down the three main options you have at the end of a diet phase: moving into energy maintenance, going into an intentional muscle building phase, or attempting a body recomposition. Most people never think past the diet itself, and even fewer finish a diet phase feeling fully satisfied with their results. That is completely normal, but it does make having a clear plan for what comes next even more important.

I walk through the practical realities of each option, including why maintenance is harder than it...

Summary:

Most people look for the “best” split, but training splits are simply a way to organise training so you can apply progressive overload, recover properly, and remain consistent.

This episode explains how frequency, weekly volume, recovery capacity, and training experience influence the best structure for your training. We discuss common options such as full body, upper lower, push pull legs, and body part splits, and why none of them are inherently superior.

You will learn how to distribute training volume across the week, how fatigue accumulates within sessions, and why...

Summary:

In this episode, I explore what actually causes strength and physique plateaus, separating true stagnation from the normal slowing of progress that comes with biological adaptation. I explain that strength gains rely on slow processes such as hypertrophy, neural efficiency, and improved coordination, so expecting linear progression indefinitely is unrealistic. I highlight key contributors to plateaus, including poor technique, excessive fatigue, suboptimal weekly structure, and inconsistent skill practice on compound lifts. I unpack the debate around increasing versus decreasing training volume, explaining that both higher volume and lower volume with higher effort can be effective, depending...

Summary:

In this episode of the Smart Strength Training podcast, I take a deep dive into cycle syncing, the idea that women should pre plan their training intensity around different phases of the menstrual cycle. While the concept has been heavily popularised across the fitness industry, media outlets, and social platforms, and it sounds appealing on the surface. There are some assumptions made for it to work that don't hold true in real life or to the research.

I explain the hormonal rationale often used to justify cycle syncing...

In this episode, I explore why anecdotes are often a poor guide for making sound health and fitness decisions, particularly in the age of social media. I unpack how simple A equals B stories are often used to sell beliefs, products, or ideologies, despite human physiology being complex and influenced by countless variables.

I explain why anecdotes cannot establish causation, highlighting common cognitive traps such as confirmation bias, post hoc fallacies, authority bias, and single variable storytelling. As well as talking about topics such as regression to the mean, placebo effects, and survivorship bias, all of which...

Summary:

Should you start lifting heavy, or is it too dangerous? In this episode, I unpack a viral claim from strength and conditioning educator Mike Boyle that adults should avoid low rep training because the risk is not worth the reward. It matters because this message will ripple into what coaches teach, and it directly conflicts with popular advice, especially in the female training space, where women are often encouraged to lift very heavy for strength, hypertrophy, and bone health.

I look at what injury data can tell us by comparing injury...

In the final episode of Smart Strength Training for 2025, I break down what really matters when training into your 40s, 50s and beyond.

This episode cuts through common social media narratives around ageing, injury fear, declining bodies and “special” workouts for older adults. Instead, I explain why most challenges with training later in life are not about broken metabolisms, bad joints or hormones in isolation, but about lifestyle load, recovery capacity and poor training decisions.

You will learn how to manage injuries properly, why gradual progression matters more than perfect technique, how little training you actu...

In this episode, I break down the controversy surrounding protein bars following a recent UK TV programme that claimed they are harmful. I cover why people use protein bars, the evidence behind key ingredients such as sweeteners, sugar alcohols, and gums, and how ultra-processed foods fit into the bigger dietary picture. I explain how context, individual response, and overall diet quality matter more than single ingredients or individual foods.

Chapters:

02:30 – 04:20 - Why people actually use protein bars and why the comparison should be with real alternatives, not idealised whole fo...

Summary:

In this episode, I move from theory to practice and show listeners exactly how to apply the three energy systems to their cardio programming. I break down how to set up effective zone 2 work, different types of glycolytic training (tempo, lactate clearance and glycolytic capacity), and what true high intensity and sprint intervals should look like.

I also clear up confusion around VO₂ max, explain why strength training does not “count” as cardio, and finish with practical templates for spreading different intensities across the week to build a robust aerobic base and be...

In this episode, I talk about how to make your cardiovascular training more effective by understanding energy systems rather than just thinking of cardio as “calorie burning.”

I break down how your body uses different fuels, fats, carbohydrates, and phosphocreatine, at different intensities, why zone 2 training is so valuable, and how to balance low, moderate, and high-intensity work across your week.

By the end, you’ll know how to train smarter for improved aerobic capacity, better recovery, and greater overall fitness efficiency.

02:30 – Energy systems explained and why “metabolic flexibility” matters

04:50 –...

In this episode, I break down the truth about metabolism and metabolic adaptation, one of the most misunderstood topics in fitness. I explains what metabolism actually is, why it changes in response to diet and training, and why these adaptations are not something to fear but rather a smart, protective mechanism of the human body.

Andy also explores the difference between the traditional additive model of energy expenditure and the constrained energy model, explaining how your body self-regulates energy use and why doing “more” exercise doesn’t always mean burning “more” calories. Drawing on the latest...

In this episode, I break down what mobility actually is, how it differs from flexibility, and how to decide how much focus it deserves in your training.
I explain why mobility work should be specific to your needs, how strength training can improve mobility when performed through a full range of motion, and where targeted mobility or flexibility work can be added to fill the gaps.
This episode simplifies the science while providing practical context on how to train smarter, not just harder.

Chapters:

00:15 – Introduction
02:30 – The Buckets Analogy
03:50 – Mobili...

Progressive overload is one of the most important principles in strength training, but it’s also one of the most misunderstood. In this episode, I revisit the topic and break down exactly what progressive overload is (and isn’t), why so much advice online misses the point, and how you can apply it to maximise your results.

I cover:

What progressive overload actually means — and why it all comes down to mechanical tension

Why adding tempo, pauses, or extra sets aren’t true progression (and what they’re really...

This is episode 48, and today I’m diving into a detailed topic: menopause, metabolism, and weight gain. Because of the complexity and nuance here, I wanted to cover the science and the practical blueprint in one episode rather than split it into a series.

This subject matters hugely for me as I work exclusively with women, but I also recognise I’m a male coach discussing a female experience. My aim is to stick to the evidence, explain clearly what the research shows, and then translate that into what you can actually do. Every woman’s experience of men...

Summary:

In this episode, I discuss why nutrition is about far more than just calories and macros. I explore how upbringing, emotions, restriction, habits, social influence, and the modern food environment all shape the way we eat.

I share why willpower alone doesn’t work, how internal narratives can hold us back, and why awareness of these psychological factors is key to creating lasting change with food.

Chapters:

00:00 – Introduction – Why psychology matters just as much as calories and macros.

04:30 – Conditioning and upbringing – How childhood...

Summary:

In this episode, I dive into the deep psychological layers that influence our eating behaviours. Prompted by a conversation with a fellow coach and friend. I explore themes like childhood conditioning, emotional eating, food as a coping mechanism, restriction-rebound cycles, the illusion of willpower, social and environmental influence, identity-based behaviours, and the modern food environment.

Chapters:

02:20 – Why psychology matters in nutrition.

03:20 – The impact of childhood conditioning on food beliefs.

04:35 – Food as a coping mechanism: emotional eating explained.

06:10 – Willpower is not the answer: neuroscience and fini...

Summary:

In this episode, I revisit the topic of consistency in training, with a timely focus on motivation dips during busy periods like summer holidays. I break down why discipline is often misunderstood in the context of exercise, how to build lasting habits, and the importance of flexibility in your training routine.

Chapters:

01:00 – Normalising motivation dips – why it's biologically and evolutionarily normal to want to conserve energy.
02:20 – The problem with “discipline” – why it’s unhelpful to assume people just need to try harder.
03:30 – Motivation vs momentum – how e...

Summary:

In this episode of the Smart Strength Training Podcast, I dive into one of the most common patterns I see with new clients: the all-or-nothing mindset.

When channelled properly, this mindset can drive real progress, but more often, it becomes the thing that derails consistency and long-term change. If you tend to go “all in” with training or nutrition, only to fall off when things aren’t perfect, this episode will help you reframe that approach.

I explore why meaningful progress usually happens in the 40–80% effort range, not at 100%, and how...

In this episode, Andy breaks down how to intelligently structure your weekly training to maximise progress, support recovery, and avoid unnecessary fatigue. He explains the pros and cons of different training splits (full-body, upper/lower, push/pull/legs, bro splits), how training frequency affects hypertrophy, and how to manage cumulative fatigue over time — especially for women and those combining strength with cardio.

Rather than pushing a one-size-fits-all answer, Andy encourages a nuanced view: your “optimal” split depends on what else you’re doing each week, your training age, and your ability to recover. This episode...

Delayed Onset Muscle Soreness (DOMS) is often seen as a badge of honour after a tough workout—but does it really mean you’re building muscle? In this episode, Andy dives deep into the science of muscle damage, mechanical tension, and the myths surrounding soreness as a proxy for progress. Learn why feeling broken after training may be doing more harm than good, and what you should really focus on to drive hypertrophy.

Chapters:

00:16 – What is DOMS and why does it occur?

01:30 – Eccentric loading and novelty: Why certain...

Summary

In this episode, I talk about two trending topics in fitness: the use of weighted vests to support bone density and the significance of grip strength as a marker of longevity. I highlight the importance of understanding the context behind research and caution against the oversimplified fitness advice that often circulates on social media. I discuss how weighted vests can benefit sedentary individuals and explain the link between grip strength and overall body strength. Ultimately, I advocate for a more holistic approach to fitness, rather than focusing too narrowly on individual metrics.

Chapters<...

Summary

In this episode, I dive into the impact of meal timing on fat loss and muscle gain. I break down some common myths around nutrition, like the idea that eating carbs after a certain time causes weight gain. I also explore time-restricted feeding and explain its relatively modest effects on fat loss, stressing that total energy intake is what truly matters. When it comes to building muscle, I highlight the importance of getting enough protein and spreading it throughout the day, rather than obsessing over strict timing. Ultimately, I make the case that practical, consistent dietary...

Summary

In this episode, I discuss the role of strength training in promoting longevity. Emphasising the importance of preserving muscle mass, improving bone density, and enhancing joint health to reduce fall risk in older adults. While acknowledging the benefits of muscle building, he also highlights the significance of cardiovascular fitness and cognitive function in overall health. The conversation encourages a balanced approach to fitness that includes resistance training, cardiovascular activities, and skill-based exercises, all while ensuring enjoyment in the process.

Chapters

00:00 Introduction to Strength Training for Longevity<...

Summary
In this episode, I discuss the considerations for training while on holiday. I cover the importance of maintaining momentum for those new to exercise or returning after a break, while also addressing when it may be beneficial to take a break from training. The conversation highlights the mental health benefits of exercise, the importance of intentional rest, and strategies for planning workouts around holiday schedules.

Chapters
00:00 Training on Holiday: An Overview
05:08 When to Train: Key Considerations
09:10 When Not to Train: Embracing Rest
12:48 Mindset and Guilt: The Importance of...

Summary

In this episode, I discuss effective strategies for dining out while dieting, focusing on how to make informed choices that align with weight loss goals. I emphasise the importance of understanding energy density in restaurant foods, planning meals ahead, and negotiating menu options to enjoy dining experiences without compromising dietary objectives.

Chapters

00:00 Navigating Restaurant Choices While Dieting

02:47 Strategies for Smart Eating Out

05:58 Making Informed Menu Choices

08:49 Negotiating Energy Density in Meals

12:11 Finding Balance and Enjoyment in Dining

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In this episode of The Smart Strength Training podcast, I try to normalise niggles and injuries. I discuss what to do in the first 24–72 hours, and then go through strategies to both train around the injury—working on unaffected joints and muscles—as well as possibly training the joint directly.

This episode doesn’t go into rehab specific to any one injury, but instead focuses on how to direct your training towards the other parts of the body that you can train. I also touch on the important topic of psychology when it comes to injury, and highligh...

In this episode of the Smart Strength Training Podcast, I discuss the key reasons why people might not be seeing results when it comes to building muscle. I cover the expected rates of muscle gain for both men and women, along with crucial factors such as fueling, training intensity, and other key elements of an effective training program.

If you need help optimising your training, ensure you get the most out of your sessions to support your muscle-building goals. I’m available for online coaching. Check out the application below:

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In this episode of the Smart Strength Training Podcast, I discuss how creatine works in the body, in what situations creatine supplementation is advisable, and emerging research into brain health and cognition. I also address common myths and concerns surrounding creatine supplementation and provide insight into recommended dosages.

In this episode of the Smart Strength Training Podcast, I delve into the world of supplements, exploring their effectiveness, safety, and the current concerns surrounding them. I discusses the hierarchy of supplements, categorising them into tiers based on their research backing and effectiveness. Additionally, I emphasise the importance of safety and regulation in the supplement industry, particularly regarding contamination and heavy metals.

Chapters

00:00 Introduction to Supplements and Their Importance

01:09 Understanding the Hierarchy of Supplements

04:38 Top Tier Supplements: Proven Effectiveness

10:47 Context-Dependent Supplements: When to Use Them

In this episode of the Smart Strength Training Podcast, I discuss the various methods of tracking fitness progress, focusing on weight loss, fat loss, and muscle gain. I emphasise the importance of understanding the reliability and accuracy of different measurement techniques, including scale weight, bioelectrical impedance, circumference measurements, progress photos, skin fold callipers, strength metrics, and subjective measures. I also touch on high-end technologies and emerging tools in body measurement, providing listeners with a comprehensive overview of how to track their fitness journey effectively.

Chapters

00:00 Introduction to Tracking Progression

02:15 Common Measurement...