Strong After 50 Podcast

Strong After 50
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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

  1. Strong After 50 Podcast - Episode 28

    6D AGO

    Strong After 50 Podcast - Episode 28

    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 talking about alcohol yesterday and his guest had a few interesting things to say about alcohol. His guest tried three months alcohol free and said his social life lost a bit of spark. That’s probably the reality for a lot of people. For me, I’ve shifted from a daily glass of wine after work to alcohol-free beer. If I’m out for dinner, I’ll still have a glass of wine. Maybe two. That’s it. And the calories matter too, 20–60 vs 150–160 per drink adds up quickly. Keep it simple (Topol & Stewart) - Article in Super Age Move, sleep, don’t eat dumb stuff, and talk to your neighbours. (Stewart quote) I like their simple framework: * Move every day - 30 minutes is enough. * Strength train — they say 2x/week, I’d push that to 3 * Work on balance and stability * Sleep, it matters more than you you think * Eat real food, cut back on ultra-processed * Manage inflammation (training, diet, sleep, stress) * Know your numbers - bloods, calcium score, DEXA * Stay connected, have purpose, think positively about aging Nothing fancy. Topol’s book Super Agers is next on my list. Ergs - what actually works I get asked this a lot. SkiErgGreat for upper body and core. Lower overall cardio demand. Good option when your legs are cooked. RowerFull body - legs, hips, core, upper back. Big engine builder. Assault BikeProbably the hardest of the lot.No real recovery because arms and legs are always working.Perfect for short, brutal intervals — 20-second sprints, Tabatas. Most articles say the rower wins overall conditioning. I’d agree but say the assault bike wins for intervals. The best machine is the one you’ll actually use consistently. If I was building a home setup: * Assault bike * Concept2 bike * Rower If you would like to be on the podcast, reach out at: strongafter50@gmail.com. If you want to sponsor this Newsletter and Podcast you can also reach out at: strongafter50@gmail.com. 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

    19 min
  2. E27 - The Boring Basics That Keep You Strong After 50

    APR 27

    E27 - The Boring Basics That Keep You Strong After 50

    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 three strength sessions per week can make a major difference as we age, how reducing ultra-processed foods can help reset cravings, and why small habits like walking after meals can support weight management. I also talk about grip strength as a powerful health marker and how simple hanging exercises can help improve it. This episode is a practical reminder that ageing well does not require complicated routines. It comes back to the basics: lift, walk, eat mostly whole foods, build routines, and stay consistent. For training programs check out my website - 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

    18 min
  3. E26 - What the Future of Fitness Looks Like After 50

    APR 19

    E26 - What the Future of Fitness Looks Like After 50

    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 decline. It is about adjusting your approach, training smarter, and staying consistent. Chris shares some great thoughts on programming for older athletes, especially the balance between pushing forward and simply maintaining a strong, healthy base. We also get into one of the biggest shifts that comes with age, which is learning to listen to your body more closely. Recovery matters more. Structure still matters, but flexibility matters too. We also talk about wearable technology and how it can help guide training, recovery, and day-to-day decision making. Used well, it can be a useful tool. But the bigger point is still learning to pay attention to your body and not relying entirely on a device to tell you how you feel. Towards the end of the conversation, we discuss creatine and why it continues to stand out as one of the most useful supplements for older athletes. Chris shares his own experience with it, particularly around recovery and performance, and why it is becoming more relevant as people look for simple ways to support muscle, strength, and healthy aging. Overall, this was a practical conversation about training for the long game. Not chasing extremes. Not overcomplicating things. Just doing the basics well, staying consistent, and giving yourself the best chance to stay strong and active as you 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

    40 min
  4. E25 - Why Strength and Mobility Matter More After 50

    APR 13

    E25 - Why Strength and Mobility Matter More After 50

    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 preparation as well, and my view on how to train for it without overdoing it. For most people, I think the focus should be on building a solid running base, doing the right interval work, and getting strong enough to handle the demands of the event rather than constantly trying to simulate race day. More than anything, this episode is about taking a long term approach to health and fitness. I’m a big believer in getting the basics right before chasing expensive supplements or every new fitness trend that pops up. 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

    17 min
  5. E24 - Fitness Trends, Sleep and Recovery Strategies

    APR 6

    E24 - Fitness Trends, Sleep and Recovery Strategies

    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. 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

    21 min
  6. E23 - The Key Principles for Fitness After 50

    MAR 29

    E23 - The Key Principles for Fitness After 50

    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, why recovery becomes just as important as training itself, and how to structure your week around strength, movement, and consistency. I also touch on nutrition, especially protein intake, and why most people over complicate what should be straightforward. If you want to train smarter, avoid injury, and keep building strength well into your 50s and beyond, this episode is for you. 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

    17 min
  7. E22 - Mastering Fitness Over 50:

    MAR 16

    E22 - Mastering Fitness Over 50:

    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 body session hitting all my upper body and one lower body session with more glute focus. I also talk about why I prefer training in the morning. For me, it removes the friction of a busy day getting in the way. Evening gym sessions often leave me too wired to sleep, but I still enjoy going for an easy run in the evening around the harbour, which I find relaxing and a great way to unwind. If you’re over 50 and getting started with training, I share the simple framework I recommend: * Three full-body strength workouts per week * Daily walking, especially a 10–15 minute walk after dinner * Gradual progress rather than trying to do too much too quickly I also explain the run-walk program I’m currently using to rehab my Achilles, starting with very small intervals, 30 seconds running followed by 30 seconds walking and slowly building back toward continuous running over about 20 weeks. It’s a simple approach, but it works because it allows the body, especially tendons, to adapt gradually. Finally, I talk about the value of making small changes rather than big overhauls. For example, at the moment I’m experimenting with removing just 100 calories a day from my diet to see how my body responds. Small adjustments are often the best way to understand what actually works. The big takeaway from this episode is simple: Stick to the basics. Stay consistent. Don’t get distracted by the latest social media hacks. Strength training, walking, good sleep, and gradual progression will take you a long way, especially as we get older. 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

    17 min
  8. E21 - Simple nutrition strategies for over 50s

    MAR 1

    E21 - Simple nutrition strategies for over 50s

    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 structure your sessions so you keep progressing without breaking down. We dig into smart supermarket shopping, how to avoid being fooled by “health food” marketing, and how to read labels with a critical eye. And finally, I touch on supplements, what’s worth understanding, what’s probably unnecessary, and why food and habits still do most of the heavy lifting. If you’re over 50 and want a clear, grounded approach to building strength, energy, and longevity, this one’s for you. 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

    17 min
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About

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

Information

  • Creator
    Strong After 50
  • Years Active
    2025 - 2026
  • Episodes
    28
  • Rating
    Clean
  • Copyright
    © Strong After 50
  • Show Website
    Strong After 50 Podcast

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