Stronger with Time

Dr Tony Boutagy

Join exercise scientist Dr Tony Boutagy as he interviews 11 leading experts in fitness and women's health. With 30+ years of experience and 70,000+ training programs written, Tony bridges rigorous science with practical application. This podcast explores evidence-based approaches to strength training, metabolism, and nutrition—particularly for women navigating perimenopause and menopause. Discover what research actually suggests about fitness, beyond trends and oversimplification, through conversations that acknowledge real-world complexities and individual differences.

  1. 4 days ago

    How to Keep Your Strength, Power and Endurance as You Age with Professor Peter Reaburn

    Training hard may have built your fitness. But should you keep training the same way as you age? In this episode of Stronger With Time, Tony speaks with Dr Peter Reaburn, a researcher, author and lifelong masters athlete who has spent decades studying performance and ageing. Peter is a retired Professor and former Head of Exercise and Sport Science at Bond University. He has authored and edited multiple books on masters athletes, published peer-reviewed research on masters athletes, and continues to work closely with the masters sporting community. He also practises what he teaches. Peter was the Australian Ironman Triathlon Champion in the 50–54 age group in 2005 and is the current Australian Masters Swimming Champion in the 70–74 years 400m individual medley. At 71, Peter brings both the research and lived experience to the question of how to keep training for strength, power and endurance as recovery and physical capacities begin to change. In this episode: Which aspects of fitness decline fastest with age Why older endurance athletes still need resistance and sprint training The role of fast-twitch muscle fibres in later-life performance How to balance hard sessions with lower-intensity work The hard-easy principle and the 80/20 approach Atrial fibrillation risk in lifelong endurance athletes Protein and recovery needs as we age Menopause and the research gap in female masters athletes When to replace a planned hard session with active recovery The physical, cognitive, psychological and social sides of successful ageing This conversation is for coaches, masters athletes and active adults who still care about performance, but recognise that training harder is not always the same as training better. Timestamps 00:00 What fitness means across the lifespan 01:45 How strength, power and endurance decline with age 04:00 What masters athletes teach us about ageing 06:20 Why older athletes need resistance training 09:45 Fast-twitch muscle fibres and endurance performance 11:20 What we know about hybrid masters athletes 12:35 Menopause, muscle mass and performance 16:00 The research gap in female masters athletes 18:40 Continuous athletes, rekindlers and late bloomers 20:20 The hard-easy principle 22:00 Atrial fibrillation and endurance training 24:15 Why high-intensity-only training lacks nuance 27:10 The 80/20 approach to endurance training 30:10 Muscle protein synthesis as we age 31:50 How much protein older athletes may need 35:10 Why recovery changes with age 39:40 High-intensity training and neural fatigue 41:10 Listening to your body and changing the session 43:20 Active recovery versus complete rest 44:20 Flexibility and maintaining range of motion 46:30 The four domains of successful ageing 51:30 Peter’s books and work on masters athletes Resources The Masters Athlete by Dr Peter Reaburn https://books.google.com/books?q=%22The+Masters+Athlete%22+%22Peter+Reaburn%22 Nutrition and Performance in Masters Athletes, edited by Dr Peter Reaburn https://www.routledge.com/search?kw=Nutrition%20and%20Performance%20in%20Masters%20Athletes Peter Reaburn’s research and publications https://scholar.google.com/scholar?q=%22Peter+Reaburn%22 Tony’s website https://tonyboutagy.com/ Tony’s courses https://tonyboutagy.com/explore-the-courses-page Tony on Instagram https://www.instagram.com/tonyboutagy/ Stronger With Time on Apple Podcasts https://podcasts.apple.com/us/podcast/stronger-with-time/id1815428150 Stronger With Time on Spotify https://open.spotify.com/show/5Yydg6y3dA8OiA8hyHcJON Subscribe to Stronger With Time for more conversations on evidence-informed training, health and performance. All content is for general educational purposes only and is not intended as medical advice.

    55 min

  2. 8 June

    Zone 2, HRV and Concurrent Training: How Elite Endurance Science Applies to Everyday Training — Dr Dan Plews

    🌐 Visit → tonyboutagy.com 📲 Follow us on Instagram → @tonyboutagy The principles that drive adaptation in the world's best endurance athletes are the same principles that drive adaptation in people who train seriously but are not competing. The application changes. The fundamentals do not. Dr Dan Plews is an applied sports scientist, coach and world-class endurance athlete. He holds a doctorate in applied heart rate variability from Auckland University of Technology, has coached athletes to more than 30 world and Olympic titles, and has set records at both the Ironman World Championship and in HYROX. In this episode, we discuss: Why the gap between elite endurance science and everyday training is smaller than most people think. The framework Dr Plews uses with Olympic athletes, identifying the gap between current capacity and the target and then designing training to close it, applies equally to someone training six hours a week for health and longevity. Whether the concurrent training interference effect actually matters for non-athletes. Dr Plews explains that while the interference effect is real, it primarily matters at the highest levels of performance. For most people training six or fewer hours a week, getting the work done in a recovered state matters more than the sequencing of strength and endurance sessions. What zone two training actually is and where the common misconceptions come from. Zone two is defined by physiological markers, not by feel or a percentage of maximum heart rate, and most people who think they are training in zone two are working considerably harder than the research supports. How heart rate variability reflects the state of the autonomic nervous system and why it is one of the most useful tools available for managing training load and recovery. Dr Plews explains how to interpret HRV trends over time, what a suppressed morning reading actually tells you, and how to use it to make better daily training decisions. How low carbohydrate approaches and fueling strategies affect endurance adaptation, why metabolic flexibility matters for both performance and long-term health, and what the evidence shows about carbohydrate availability during training and competition. Why Dr Plews shifted his focus from long-course triathlon to HYROX, and what that shift reflects about building a broader fitness base for longevity rather than optimising for a single performance output. Key insight: Elite endurance athletes succeed by applying the right stimulus at the right time and recovering properly between sessions. That principle does not change when you have six hours a week instead of thirty. The gap between what the best coaches in the world know and what everyday people apply is smaller than it looks, and this episode closes it. Topics: zone two training, concurrent training, interference effect, heart rate variability, HRV, endurance training, polarised training, low carbohydrate training, metabolic flexibility, fueling for endurance, HYROX, triathlon, longevity and exercise, training load management, strength and endurance, applied sports science

    1hr 13min

  3. 1 June

    Female Athlete Health, RED-S and the Research Gap in Women’s Sport with Dr Kate Ackerman

    Female athlete health is often discussed in extremes: either physiology is underplayed, or every difference gets turned into a rule. This conversation sits in the middle, where evidence, clinical context and nuance matter. In this episode of Stronger With Time, Tony speaks with Dr Kathryn “Kate” Ackerman, a former elite rower, sports medicine physician, endocrinologist and leading researcher in female athlete health. Kate’s work sits at the intersection of sport, medicine, endocrinology and performance. She explains how her own experience as an athlete shaped her career, why the data gap in female athletes still matters, and how better research can improve both health and performance. Tony and Kate discuss RED-S, low energy availability, menstrual dysfunction, bone stress injuries, fueling, carbohydrate availability, hormone therapy, menopause, and how to think about female athlete health without turning every difference into a rule. They also explore the nuance often missing from online discussions: not every calorie deficit is RED-S, not every female athlete needs a bespoke training plan based on physiology alone, and the goal is not to create fear, but to understand what the evidence can and cannot tell us. In this episode, they cover: The evolution from the Female Athlete Triad to RED-S What low energy availability means, and when it becomes a problem Why RED-S requires clinical nuance, not just symptom counting Screening tools, clinical markers and medical context Bone stress injuries, DEXA, HR-pQCT and delayed bone recovery Transdermal estrogen, oral contraceptives and bone health in amenorrheic athletes Adolescent athletes, loading, fueling, calcium, vitamin D and stress injury risk Carbohydrate availability, meal timing and recovery Menopause, HRT and the gaps still left in women’s health research Why female physiology matters, without turning everything into a sex-specific rule This conversation is for coaches, clinicians, female athletes, parents of young athletes, and active women who want a clearer, evidence-informed understanding of female athlete health. Resources: WHSP Institute: https://whspinstitute.org/WHSP Medical: https://www.whspmedical.com/Dr Kate Ackerman bio: https://www.whspmedical.com/dr-kate-ackermanIOC REDs CAT2 / BJSM article: https://bjsm.bmj.com/content/57/17/1068Dr Kate Ackerman Instagram: https://www.instagram.com/drkateackerman/WHSP Institute Instagram: https://www.instagram.com/whsp_institute/ Tony’s website: https://tonyboutagy.com/Tony Instagram: https://www.instagram.com/tonyboutagy/ All content is for general educational purposes only and is not intended as medical advice.

    52 min

  4. 18 May

    Hypertrophy Research in Practice: What Matters for Muscle Growth

    Hypertrophy advice can become confusing fast. Different studies, different coaches, different physiological models and different claims online can point to slightly different answers. Sets, reps, frequency, failure, soreness, exercise selection and periodisation are all debated, often with more certainty than the evidence allows. In this episode of Stronger With Time, Tony brings together close to four hours of conversations with leading hypertrophy researchers and turns them into a practical framework for coaches and serious lifters. Across the series, Tony explored muscle hypertrophy through three lenses: the history of strength and hypertrophy training with Professor William Kraemer, the molecular and mechanistic side of muscle growth with Professor Michael Roberts, and practical programming decisions with Dr Eric Helms. This episode is the synthesis. Tony distills the key takeaways into what current evidence suggests about how muscle grows, which variables deserve the most attention, and how that translates into real-world program design. In this episode, we discuss: The three main worldviews coaches use to program hypertrophy Why outcome-based research can be difficult to apply directly to long-term training What muscle hypertrophy is, including radial and longitudinal growth Why mechanical tension sits at the centre of current hypertrophy thinking Where DOMS, “the burn” and acute hormonal spikes fit in Minimalist vs maximalist approaches to training volume Why no single exercise can train every fibre within a complex muscle group Practical implications for pec, delt and glute exercise selection Training frequency, weekly sets and proximity to failure How to think about drop sets, supersets, rest intervals and rep ranges Periodisation, fatigue management and training at longer muscle lengths Who this is for: Coaches, PTs and S&C coaches programming hypertrophy for clients or athletes Serious lifters who want their training aligned with current evidence, not trends Practitioners who care about long-term strength, muscle and joint health Gym owners who want clear hypertrophy principles their teams can apply consistently About Dr Tony Boutagy: Dr Tony Boutagy is an exercise scientist and strength coach with over 30 years of in-the-trenches experience. He is known for bridging hypertrophy and strength research with real-world programming for athletes, general population clients and serious lifters, with a focus on sustainable strength, hypertrophy and conditioning grounded in solid science. About Stronger With Time: Stronger With Time is Tony’s podcast on evidence-informed strength, hypertrophy and conditioning across the lifespan, helping coaches and lifters turn complex research into practical training decisions. Resources: Advanced Program MasteryTony’s course on long-term program design, periodisation and building training systems that get clients results across years, not weeks: https://tonyboutagy.com/advanced-program-mastery-course-page Fat Loss FundamentalsTony’s course on designing fat loss phases that preserve muscle, manage energy availability and produce results that hold: https://tonyboutagy.com/fat-loss-fundamentals-course-page Follow Tony on Instagram: @tonyboutagy All content is for general educational purposes only and is not intended as medical advice.

    56 min

  5. 11 May

    How to Program for Hypertrophy: Volume, Frequency & Exercise Selection (with Dr Eric Helms - Part 2)

    Hypertrophy programming comes back to a few practical decisions: how close to failure, how much volume, how often, and how much variety. In this episode, I speak with Dr Eric Helms about how to make those decisions with better judgment, and where popular models claim more than the evidence supports. Dr Helms is a PhD researcher in strength and hypertrophy, a coach of physique and strength athletes, and a high-level natural bodybuilder. In Part 1, we discussed how to think about training advice when coaches, research, and physiology models do not point in the same direction. In this episode, we apply that thinking to programming. Some of what we discuss: How close to failure you actually need to train, and when it matters more or less Why “only the last 5 reps count” doesn’t hold up Why estimating reps in reserve gets harder at higher reps How much volume to use, and how frequency changes that decision Why fatigue matters, but may be overweighted in programming decisions Variety vs variation, and why hypertrophy may not need strength-style periodisation Where drop sets, rest-pause, and myo-reps actually fit, as time-saving tools rather than superior methods Who this is for: Coaches programming hypertrophy for general population or athletes, and experienced lifters trying to make defensible decisions about failure, volume, frequency, and exercise selection without chasing every new trend. Guest and Resources Dr Eric Helms3D Muscle Journey: https://www.3dmusclejourney.com/about/The Muscle and Strength Pyramids: https://muscleandstrengthpyramids.com/Research profile: https://www.researchgate.net/profile/Eric-Helms-2MASS Research Review: https://massresearchreview.com/about-us-2/ Host: Dr Tony Boutagy Exercise scientist and coach translating exercise science into practical training and programming decisions.Instagram: @tonyboutagyCourses, seminars, and resources: https://tonyboutagy.com/

    55 min

  6. 4 May

    How To Think About Training Advice (with Dr Eric Helms – Part 1)

    If you coach or train seriously, you have probably had to weigh different sources of training advice against each other. A successful coach recommends one approach. A research paper seems to suggest another. A physiology-based explanation points somewhere else. In this episode, I speak with Dr Eric Helms about how to think through those conflicts without becoming dogmatic about any one source. Dr Helms is a PhD researcher in strength and hypertrophy, a coach of physique and strength athletes, and a high-level natural bodybuilder. Some of what we discuss: Why success leaves clues, not answers What we can and can’t learn from successful athletes and coaches Why individual hypertrophy studies can seem to conflict How to use reviews and position stands without outsourcing your judgement When physiology-based explanations sound more certain than the evidence allows This is the first part of a longer conversation with Eric. The second part moves further into the practical programming questions. Guest and Resources Dr Eric Helms 3D Muscle Journey: https://www.3dmusclejourney.com/about/ The Muscle and Strength Pyramids: https://muscleandstrengthpyramids.com/ Research profile: https://www.researchgate.net/profile/Eric-Helms-2 Resources mentioned: Stark Center for Physical Culture and Sports: https://starkcenter.org/ Iron Game History journal: https://starkcenter.org/research/iron-game-history Host: Dr Tony BoutagyExercise scientist and coach translating exercise science into practical training and programming decisions.Instagram: @tonyboutagyCourses, seminars, and resources: https://tonyboutagy.com/

    1hr 15min

  7. 27 Apr

    The Science of Muscle Growth - and What It Means in Practice, with Professor Michael Roberts

    Every programme rests on some idea of what drives muscle growth. This episode looks at where the molecular and applied research supports that thinking - and where it does not. Professor Michael Roberts is a professor at Auburn University and one of the world's leading researchers on skeletal muscle hypertrophy, with a laboratory spanning cell culture, rodent models, and applied human research. In this episode, you will learn: What is happening inside a muscle cell when it grows Why mechanical tension appears to be central to hypertrophy What the evidence shows about testosterone and the androgen receptor in muscle Why women with much lower testosterone than men can still make similar relative gains with resistance training Where the evidence lands on rep ranges and weekly set volume Why drop sets are unlikely to add much once sufficient tension and volume are already in place What sarcoplasmic hypertrophy is, and when it may occur Why recent research suggests muscle fibres may grow by adding more myofibrils, not just by making existing ones bigger Key insight: Consistent mechanical tension, applied through a moderate rep range and sufficient weekly volume, appears to be a central driver of hypertrophy. The more complex the technique, the less likely it is to add much on top of that foundation. Resources & Links Dr. Tony Boutagy - https://tonyboutagy.com Follow on Instagram - https://www.instagram.com/tonyboutagy/ Professor Michael Roberts - https://education.auburn.edu/directory/profile.php?id=mdr0024Molecular and Applied Sciences Laboratory - https://education.auburn.edu/kinesiology/research/molecular-applied-sciences/index.phpRoberts Lab eLife paper on myofibril adaptations - https://elifesciences.org/articles/92674

    55 min

  8. 20 Apr

    What Still Works for Building Muscle (After 50 Years of Research) – with Professor William Kraemer

    After more than five decades of resistance training research, Professor William Kraemer returns to Stronger With Time to deliver a masterclass in what drives muscle growth, what the training protocols actually need to look like, and what has remained constant across every decade of evidence. Professor Kraemer has published over 600 peer reviewed papers and 15 books on resistance training, held professorships at four major universities, and been ranked the number one sports scientist in his field. His career spans both deep laboratory science and applied coaching with elite athletes across dozens of sports. In this episode, you will learn: Why the size principle remains the governing factor for muscle hypertrophy, and why fibres that are not recruited cannot grow How the anabolic hormonal response to resistance training actually works, and why testosterone does not act until it hits a receptor Why excessive cortisol from poorly designed training may inhibit the very anabolic processes it was meant to stimulate Why the eight to ten rep range at shorter rest periods of two to three minutes creates the most significant physiological stressor Why 4×10 at moderate loads is often a bigger recovery demand than 3×3–5 heavy, and what that means for your week Why normative exercises form the foundation of any complete programme, and why angle variation is a necessary strategy for complete motor unit coverage What the evidence suggests for women navigating the menopause transition, and why the distinction between muscle function and muscle mass may be less meaningful than it appears Key insight: After 50 years and over 600 papers, Professor Kraemer keeps returning to the same ground: load the muscle, recruit the fibres, manage the recovery. Everything else is context. Resources & Links Dr. Tony Boutagy → https://tonyboutagy.comFollow on Instagram → https://www.instagram.com/tonyboutagy/Professor William J. Kraemer Google Scholar → https://scholar.google.com/citations?hl=en&user=-HjoaV8AAAAJ

    1hr 16min
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Ratings & Reviews

5
out of 5
19 Ratings

About

Join exercise scientist Dr Tony Boutagy as he interviews 11 leading experts in fitness and women's health. With 30+ years of experience and 70,000+ training programs written, Tony bridges rigorous science with practical application. This podcast explores evidence-based approaches to strength training, metabolism, and nutrition—particularly for women navigating perimenopause and menopause. Discover what research actually suggests about fitness, beyond trends and oversimplification, through conversations that acknowledge real-world complexities and individual differences.

Information

  • Creator
    Dr Tony Boutagy
  • Years Active
    2025 - 2026
  • Episodes
    49
  • Rating
    Clean
  • Copyright
    © Dr Tony Boutagy
  • Show Website
    Stronger with Time

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