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Strong After 50 is a weekly podcast for men and women over 50 who want to get stronger, leaner, and fitter. Each episode breaks down practical strength training, mobility work, sprinting, injury prevention and building muscle after 50, backed by 30 years of training and coaching. This is your place to build a stronger body, sharper mind, better relationships and healthier habits for the second half of life. Real training, real conversations and practical advice that actually works over 50. strongafter50.substack.com
Latest Episodes
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- 2 weeks ago8 min
E39 - Healthy Eating Starts With a Simple Routine
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
- Aug 9, 202617 min
E38 - Tendon Injuries and Strength Training After 50
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
- Jul 12, 202639 min
Training After 50: What We’ve Changed Our Minds About
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
- Jul 7, 202630 min
E36 - The Frozen Shoulder Nobody Warned You About (It's Your Hormones)
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
- Jun 29, 202616 min
E35 - Train for your goals, not your ego.
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 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
- Jun 22, 202612 min
E34 - The Best Exercise Program Is The One You Need Today
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, weight loss, injury prevention, or overall health, your program should evolve as you do.I also talk about the role of coaches and trainers in helping people navigate these challenges and explain why personalised assessments often produce better results than generic online programs.The episode also explores emerging health technologies, including AI-driven body scanning and advances in MRI imaging that may soon provide individuals with affordable, detailed insights into their health, movement, muscle mass, body composition, and injury risk.Finally, I discuss why prioritising your health after 50 is one of the most important investments you can make. Health is the foundation that supports everything else in life, including work, relationships, travel, hobbies, and independence.Whether you’re looking to improve mobility, build strength, lose weight, or simply stay active for decades to come, this episode offers practical advice to help you focus on what matters most right now.Stay ConsistentRod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
- Jun 14, 202613 min
E33 - Over 50 Fitness - Staying Active With Injuries, Frozen Shoulder & Smart Training
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 menopause. More about this in a future Podcast with Physio - Anna Walsh. I outline five highly effective exercises that can deliver a full-body workout in a single session. I explain how compound movements can help maintain strength, muscle mass, mobility, and overall fitness without spending hours in the gym.Warm-up routines are another major focus. I discuss why many injuries can be prevented with just a few minutes of targeted preparation and why mobility work becomes increasingly important as we age.Finally, I share practical meal-prep strategies that make healthy eating easier during busy weeks. By simplifying nutrition and planning ahead, it’s possible to stay consistent without relying on willpower alone.Whether you’re dealing with an injury, looking to maintain your strength, or simply trying to stay active and healthy after 50, this episode is packed with practical advice you can put into action immediately.In This Episode* How to keep training when injuries occur* Frozen shoulder and its connection to menopause* Why working around pain is often better than stopping completely* The importance of warm-ups after 50* Five exercises for a complete full-body workout* Understanding fascia and connective tissue* Mobility strategies for better movement* Simple meal-prep ideas for busy lifestyles* Building consistency and long-term fitness habitsKey Takeaways* Consistency beats perfection.* Most injuries can be managed while continuing some form of training.* Frozen shoulder is far more common in menopausal women than many realise.* Warm-ups become increasingly important with age.* Compound exercises provide the biggest return on your training time.* Mobility and connective tissue health should not be ignored.* Meal preparation is one of the simplest ways to improve nutrition.* Small actions performed consistently create long-term results.Quotes“The goal isn’t just to live longer. It’s to stay capable for longer.”Subscribe and ShareIf you enjoyed this episode, subscribe to Strong After 50 and share it with a friend who wants to stay strong, active, and independent as they age.Stay Consistent Rod This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
- Jun 7, 202646 min
E32 - How Neurotechnology Is Changing Fitness and Recovery
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 system function.Scott explained how the brain constantly processes information from our eyes, inner ear and muscles to help us move safely and efficiently. As we get older, these systems can become less responsive, but the encouraging news is that they remain highly trainable.One of the most interesting parts of the conversation was neuroplasticity, the brain’s ability to adapt and learn throughout life. Whether you’re learning a new skill, recovering from injury, or trying to improve balance, your nervous system continues to evolve when challenged appropriately.We also explored practical balance training strategies that anyone over 50 can incorporate into their routine, along with emerging neurotechnology tools that can measure nervous system readiness, recovery and movement quality.Scott shared insights into the Umo platform, which uses simple tests and wearable technology to provide personalized data on neurological performance and recovery. As wearable technology continues to evolve, we may soon have much deeper insights into how our brains and bodies are adapting to training and daily life.If you’re interested in improving balance, reducing fall risk, staying active as you age, or simply understanding how your body really works, this episode is packed with practical insights and fascinating science.Key Takeaways* Balance is a trainable skill at any age.* Most falls are linked to reaction time and movement control, not just muscle weakness.* Neuroplasticity allows the brain to continue learning and adapting throughout life.* The nervous system plays a major role in recovery, performance and healthy aging.* Emerging neurotechnology may help personalise training and improve long-term outcomes.Website: umo-health.comApple App Store: apps.apple.com/us/app/umo-ai-sport-scientist/id6754874708Google Play Store: play.google.com/store/apps/detailsEnjoy the episode. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongafter50.substack.com
About Strong After 50 Podcast
Strong After 50 is a weekly podcast for men and women over 50 who want to get stronger, leaner, and fitter. Each episode breaks down practical strength training, mobility work, sprinting, injury prevention and building muscle after 50, backed by 30 years of training and coaching. This is your place to build a stronger body, sharper mind, better relationships and healthier habits for the second half of life. Real training, real conversations and practical advice that actually works over 50. strongafter50.substack.com
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