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by Strong After 50
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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- 2 weeks ago39 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
- 3 weeks ago30 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
- May 31, 202639 min
E31 - The Power of Movement with Physiotherapist Anna Walsh
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 age itself. More often, they’re the result of reduced movement, poor loading strategies, long periods of sitting, or simply not maintaining strength and mobility over time.Why Tendons Need Load, Not RestWe spent a fair bit of time discussing tendon injuries, something many runners, gym-goers, and myself struggle with.Anna explained that tendons generally don’t respond well to complete rest. Instead, they need carefully managed loading that gradually builds their capacity over time.Too often people either push through pain and make things worse, or stop moving altogether and lose strength and function.The key is finding the right amount of load at the right time.The Hidden Cost of SittingAnother topic that resonated was the impact of prolonged sitting.Many people blame tight hip flexors, weak glutes, or poor posture on getting older, but Anna explained that much of this comes back to spending large portions of the day in the same position.The solution isn’t necessarily complicated stretching routines.It’s simply moving more frequently, changing positions often, walking regularly, and maintaining strength through the hips and legs.The Importance of Pre-Hab Before SurgeryOne of my favourite parts of the conversation was Anna’s discussion on surgery preparation.Her message was clear:The stronger and fitter you are before surgery, the better your recovery is likely to be afterwards.Whether it’s a knee replacement, hip replacement, or another procedure, investing time in strength training and conditioning beforehand can dramatically improve outcomes.“Pre-hab before surgery improves recovery.”The Brain’s Role in PainWe also explored the fascinating connection between the brain and pain.Anna discussed how pain isn’t always a direct reflection of tissue damage. The nervous system, previous experiences, stress levels, and beliefs can all influence how we experience pain.Understanding this doesn’t mean pain isn’t real.It means that recovery often requires addressing both the physical and neurological components of injury.Active Recovery Beats Passive TreatmentA recurring theme throughout the episode was the importance of taking an active role in your own health.While hands-on treatments can be helpful, lasting improvements usually come from understanding your body, making good decisions, building strength, and maintaining healthy movement habits.The goal isn’t simply to become pain-free.The goal is to become more resilient.Key Takeaways* Movement is one of the most powerful tools we have as we age.* Tendons respond best to progressive loading, not complete rest.* Sitting for long periods can contribute to many common aches and pains.* Building strength before surgery often improves recovery outcomes.* Pain is influenced by both physical and neurological factors.* Education and self-management are essential for long-term health.* Active treatment strategies generally outperform passive approaches.If you’re dealing with an injury, preparing for surgery, or simply trying to stay active and healthy after 50, there’s plenty of practical wisdom in this conversation.Enjoy the episode.RodStrong After 50 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
- May 24, 202645 min
E30 - Performance Span: Staying Strong, Mobile and Independent After 50
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:• Why mobility matters more than most people think • The connection between grip strength and longevity • How active older adults continue to inspire us • Building simple exercise habits that actually stick • Why consistency beats intensity over the long term • Training for life, not just for aesthetics If you’re over 50 and want to keep moving well, feeling strong and living with energy for decades to come, this episode is full of simple but powerful takeaways.As Chris says in the episode: “Just doing something every day moves the needle.”Listen now and let us know what you think.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
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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