Strong After 50 Podcast

Summary

Rod and Patricia talk about building strength that lasts, especially if you’re starting or returning to training after 50. Start small, learn the basic movements, respect recovery, and train for the life you want to be living in 10 or 20 years.

Key topics

* Starting out: If you’re new or coming back, Pat recommends two 20-30 minute strength sessions a week. Add short walks and stand up every 30 minutes if you sit most of the day.

* Keep it basic: Simple, scaled exercises beat complex movements. Go too hard too soon and you’...

Machines or free weights? They both have a place, and the real goal is to get in the gym and stay strong. In this episode I cover why whole-body gym sessions are working so well for me right now, and how a few sessions with a personal trainer can take the intimidation out of the gym. I also break down why ultra-processed food labels are so misleading, and I tackle the deadlift: the risks and the alternatives worth using instead.

Key Takeaways

* Learn both machines and free weights. You don’t have to pick a si...

This week I’m joined by Patricia Siegel, of the Substack Menopause Training Blueprint - Patricia is a sports scientist/coach who helps women train through perimenopause and menopause.

We get into what actually changes in your body during this stage: fatigue, shifting hormones, and fat moving to new places. Patricia breaks down why strength training matters more now than ever, why lifting heavy won’t make you bulky, and why your bones need impact to stay strong.

She also shares how often to train and how hard, plus one of the simplest fat-loss tools ther...

We have more health and fitness information available than ever before, yet staying healthy often feels more complicated than it needs to be.

In this episode of Strong After 50, I sit down with Chris Deavin of the Substack - The Resilient Life, to discuss why getting back to basics might be the most effective approach to improving our health, fitness and longevity.

We explore the importance of eating natural, nutrient-dense foods, reducing ultra-processed foods, moving consistently and building simple habits that fit around everyday life.

Chris shares his experience experimenting with keto, why...

Here’s a stat that stopped me in my tracks the other day. In Australia, 42% of our calories now come from ultra-processed food. The US is at 59%. The UK at 57%. Canada at 48%. Even Japan, a country we think of as eating clean, sits at 38%.

Close to half of what we eat isn’t really food. 🤦‍♂️

In this episode

* The label test. I stumbled across a review of the best Greek yogurts in Australia, and it surprised me. The good ones have only two or three ingredients: milk, live cultures, sometimes cream. The rest add milk powd...

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...

Episode Summary

Health 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 th...

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...

Podcast Summary

Frozen 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...

Episode Summary

This 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...

Podcast Summary in 1 Min

In this solo episode of Strong After 50, I explore why there is no such thing as the perfect training program and why the best workout is often the one that addresses your current needs, goals, and limitations.

I share my own recent experiences adapting my training as mobility and stiffness have become a greater focus. Rather than blindly following the same routine year after year, I discuss the importance of assessing what your body needs most right now and adjusting your training accordingly. Whether your priority is strength, cardiovascular fitness, mobility...

In this solo episode of Strong After 50, I talk about some of the most common fitness challenges facing adults over 50, including frozen shoulder, injury management, effective warm-ups, and how to stay consistent when life gets busy.

One of the topics I focus on throughout the episode is learning how to train around injuries rather than allowing them to completely derail your fitness routine. I share my own experience working through setbacks and explain why maintaining momentum is often more important than chasing perfection.

I touch on frozen shoulder, a condition that disproportionately affects women during...

What if one of the biggest keys to staying active, independent and injury-free after 50 isn’t just strength or cardio, but your nervous system?

This week, I sat down with Scott Mongold, PhD, to discuss the fascinating field of neuromechanics. The study of how the brain, nervous system, and muscles work together to produce and control movement. We discussed why balance tends to decline as we age, why falls become a major risk for older adults, and how much of this has less to do with strength and more to do with reaction time, coordination and nervous sy...

This week I sat down with physiotherapist Anna Walsh, who has spent the last 26 years helping people recover from injuries, move better, and stay active as they age.

Anna has seen the fitness and rehabilitation world evolve dramatically over the past two decades, from the early days of Pilates being viewed as an alternative therapy to its widespread use in rehabilitation and performance today.

One of the big themes of our conversation was simple: movement matters.

As we get older, many of the aches, pains, and injuries we experience aren’t necessarily caused by...

In this episode of Strong After 50 Podcast, I sit down with fitness expert Chris Deavin to talk about one of the biggest keys to aging well: consistency.

We dive into the power of “exercise snacks,” why short bursts of movement throughout the day might work for you, and why doing something regularly often matters more than chasing the perfect workout plan. From mobility and grip strength to balance, endurance and what Chris calls your “performance span,” this conversation is packed with practical ideas for staying strong, capable and independent as we get older.

We also discuss...

Strong After 50 — Episode 29 Summary

First up, I talk about wearable tech and some recent studies comparing devices like Whoop, Oura, Garmin, Fitbit, and Apple Watch. The big takeaway? They all have strengths depending on what you actually want to track. For me, Garmin still wins for running and interval work, while Whoop and Oura seem to lead the way for sleep tracking.

I also touch on the downside of becoming too obsessed with the data. Sometimes the numbers say you slept terribly even when you feel great. I share my own experience after having just on...

Podcast Summary

I’m glad more people are starting to push back on these 50-step morning routines.

Sunlight in your eyes. No coffee before 10am. Cold plunge. Journaling. Breath work.

It’s just not realistic for most people.

I’m up at 4:30–5:00am. It’s dark. I’m having a coffee. No sun up for the first 1 hour.

The basics still win.

The best plan is the one you’ll actually stick to.

Alcohol — where I’ve landed

I listened to Michael Easter on the 2% Podcast...

Key Takeaways

Aim for two to three strength sessions each week.Reduce ultra-processed foods gradually.Walk after meals when possible.Train grip strength with simple hangs or carries.Use food prep and routine to make healthy eating easier.Focus on consistency over perfection.

Podcast Summary

In this solo episode, I share my simple, practical health and fitness habits for ageing well after 50. I cover strength training, nutrition, grip strength, interval training, food prep, and everyday lifestyle changes that can improve longevity, energy, and quality of life.

I explain why two to...

In this episode, I chat with UK-based personal trainer and health coach Chris Deavin about what fitness looks like as we get older, and why the goal should be more than just living longer. It should be about improving health span, staying capable, recovering well, and continuing to train with purpose.

We talk about how much the fitness landscape has changed for people over 50. Gyms are far more normalised now, more older adults are strength training, and there is a growing understanding that training in your 50s, 60s and beyond is not about slowing down and accepting...

In this episode of the Strong After 50 podcast, I talk about the connection between longevity, consistency, and functional fitness as we get older. I share why I believe strength training and mobility should be a priority, especially if you want to stay active, capable, and healthy.

I also get into joint health and flexibility, and the simple mobility work I think makes the biggest difference, including areas like the thoracic spine and ankles. These are the sorts of things that can help you move better, feel better, and keep training properly.

I touch on HYROX...

Rod breaks down what actually matters for staying strong, fit, and sharp after 50. He shares simple, realistic routines, why sleep should be your top priority, and makes a strong case for not skipping leg training because that’s where real strength and longevity come from.

Key Takeaways

* Keep training simple and repeatable

* Recovery is not optional, it’s part of the program

* Strength training should be your foundation

* Protein intake matters more than most think

* Consistency beats intensity over time

In this episode, I break down what actually matters when it comes to staying strong, fit, and capable after 50.

Forget complexity. The goal is simple, sustainable training that you can stick to for years, not weeks.

I cover how training needs to adapt as we age, wh...

In this episode I talk about something many of us face, how to stay consistent with training when life gets busy.

Lately my schedule has been pretty full on, so I’ve been thinking a lot about how to prioritise training when time is limited. I share how I structure my own week around three core strength sessions - legs, upper body push, and upper body pull, which I see as the minimum effective dose to maintain strength and to keep progressing. When time allows, I add two extra higher-volume sessions later in the week. One upper bo...

In this episode, I share practical, no-nonsense advice on health, fitness, and nutrition for those of us over 50 who want to stay strong, lean, and capable.

I talk about why simplicity wins, in training, in food choices, and in daily habits. You don’t need extreme programs or complicated diets. You need consistent strength work, regular movement, enough protein, and mostly real food. I break down what that actually looks like week to week.

I also cover how I approach training routines at this stage of life, what matters, what doesn’t, and how to stru...

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 righ...

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 ri...

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 pati...

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 pati...

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 fe...

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 with your consistency.

I also dive into the concept of interval walking as an underrated but training tool, the importance of staying properly hydrated, and why having a coach can shortcut years of trial and error.

To wrap things up...

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 Consistent

Rod<...

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.

Strong After 50...

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.

In this episode of the "Strong After 50" podcast, I shares 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.

Strong After 50 Newsletter

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 Consistent

Rod

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 on our diet.

I share my insights on 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.

Newsletter

SuperAge Newsletter

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 Coach⁠

Chris Deavin on Substack

Listen on Spotify

In this conversation, Chris Deavin 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.

Strong After 50 Newsletter

Chris Deavin - My Health Coach

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 Spotify

Stay Consistent

Rod

In this episode, Rod interviews Michael Walsh, exploring his journey from cycling to participating in Hyrox.

They discuss knee injuries, rehabilitation, and the challenges faced during training and competition. Michael shares insights on his experiences in competitive cycling, the importance of mobility and strength training, and his future plans in fitness and health.

Strong After 50 Newsletter