Scaled to Fit

Marko Lindgren
  • 5.0 (2)
  • FITNESS
  • EVERY TWO WEEKS

In the podcast, Marko shares personal fitness challenges and successes. His primary focus is making exercise enjoyable for those over 50, encouraging listeners to take action and adapt workouts to their needs.

  1. 16/09/2025 · BONUS

    S02 Bonus: From First Steps to Life-Long Strides - A Complete Guide to Joyful Fitness After 50

    That was the second season of Scaled to Fit- Fit in Your Fifties. Thank you for joining our journey to making exercise enjoyable for a better and fitter self. During the season, I emphasize scaling exercise to fit your life and capabilities, with a focus on joyful movement rather than “grinding through” -based fitness. Some of the topics we cover: Walking & Movement FoundationStarting & Sustaining FitnessSpecialized Training MethodsBody RecompositionBodyweight TrainingBalance TrainingAdventure & Community I talk about how to make fitness accessible, enjoyable, and sustainable for people in their 50s. I offer practical advice grounded in both science and personal experience. And the main point, what I like to make: Don’t do nothing. Do something and scale it back. Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling

    4 min

  2. 16/09/2025

    S02E13 - Walk with me - Taking a Hike with Crossfit Coach Tobias Kundmüller

    I head out for a walk with Tobias Kundmüller, CrossFit trainer at CrossFit F2 in Munich, to talk about strength, aging, and why your fifties might actually be the perfect time to fall in love with resistance training. Tobias shares how he got hooked on CrossFit, what led him to become a coach, and why the mix of intensity, variety, and community makes CrossFit so engaging. We dive into the benefits of resistance training in midlife — from stronger bones and better blood sugar control to heart health, brain function, and simply making everyday life easier. We also discuss why technique matters more than ever as you get older, how CrossFit compares to traditional gym workouts, and what keeps people motivated to come back week after week. Whether you’re in your fifties or just thinking about how to stay active for the long haul, this conversation is packed with insights on how resistance training can keep you strong, resilient, and energized for the years ahead. And remember: “Don’t do nothing. Do something — and scale it back.” https://www.crossfitf2.de Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. Resistance Training for Older Adults: Position Statement from the National Strength and Conditioning AssociationYour Guide to Strength Training Over Age 50Frequency, Volume, and Intensity of Resistance Exercise on Men Over 50 Years | VectorHow and why resistance training is imperative for older adults | ScienceDailyThe Benefits of Resistance Training for Older Adults | Brain & Body HealthResearch: Weight Training Eases Anxiety, Depression in ElderlyThe Effect of Resistance Training on Mental Health in Older Adults - Keeping StrongResistance Training for Diabetes Prevention and Therapy: Experimental Findings and Molecular MechanismsEffect of Strength Training on Glycemic Control and Adiponectin in Diabetic ChildrenEffects of Resistance Training on Insulin Sensitivity in Overweight Latino Adolescent MalesHigh-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial - PubMeda...

    27 min

  3. 02/09/2025

    S02E12 - Don’t Fall for It - Find Your Center

    What do all forms of exercise have in common? Balance. In this episode, we explore why balance becomes especially important after age 50 and how you can train it at any age. We discuss: Balance naturally declines as we age, and this decline matters for both daily confidence and fall prevention.Your body’s three “security systems” – inner ear, vision, and proprioception – work together to keep you steady.Simple, practical balance exercises you can do at home, no equipment required. Whether you’re 50 or 90, athletic or just getting started, balance training can help you move with confidence and independence. Stick with it, and your future self will thank you. Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. Youtube: Seniors: The 2-Minute Workout that Helped Me Regain My Balance!Youtube: SENIORS: These 3 BALANCE Moves Reboot Your STABILITY FAST (No Gym, No Equipment)Older Adults: Adding Activity Recommendations | Physical Activity Basics | CDCTandem Stance balance exercise for seniors | More Life Health — More Life Health - Seniors Health & FitnessSingle Leg Stance Balance Exercise Technique For Seniors — More Life Health - Seniors Health & FitnessThe 8 Best Balance Exercises for SeniorsFalls Prevention for Older AdultsFall prevention: Simple tips to prevent falls - Mayo ClinicTai Chi: What You Need To Know30-Second Chair StandProprioception: What It Is, How To Improve It & DisorderThe Semicircular Canals - Neuroscience - NCBI Bookshelf

    11 min

  4. 19/08/2025

    S02E11 - From Strides to Rides

    After years of dedicated walking, I never thought I’d end up on a bike—until one test ride on a gravel bike completely changed my perspective. In this episode, I share the journey of moving from the meditative rhythm of walking to the adventurous freedom of gravel biking. We’ll explore: Why gravel biking feels like walking’s adventurous cousinThe benefits and challenges of starting to cycle in your 50sHow walking already gives you a strong foundation for bikingHealth, fitness, and joint-friendly comparisons between walking and cyclingPractical advice on choosing your first gravel bike, safety gear, and building confidenceTips for easing into longer rides, managing saddle discomfort, and handling traffic or hillsHow to fuel, hydrate, and recover for enjoyable rides Whether you’re curious about covering more ground, giving your knees a break, or just ready for a new adventure, this episode is for you. Don’t do nothing. Do something and scale it back. Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. 12 health benefits of cycling for your overall wellbeing - CAROL Bike GlobalRiding to a healthier you: the benefits of bike ridingWhat muscles does cycling work: in different types, pain and injury, how to build cycling musclesThese Are All The Muscles Cycling Works Out | JOINIs Biking or Walking a Better Exercise for Fitness?Cycling vs. Walking: benefits, disadvantages, similarities and differencesVELO - Competitive Cycling News, Race Results and Bike ReviewsGlobal Cycling Network Youtube Channel - General cyclingPark Tool Youtube Channel - MaintenanceBicycling Magazine - Tips and advice.Ride with GPS - Route planning and navigation.Komoot - From ready-built routes to route planning and navigation.Strava - Track your progress and cheer each other on. See where other cyclists ride.

    21 min

  5. 05/08/2025

    S02E10 - All You Need is Your Body - and Gravity

    Bodyweight training is often overlooked, but it's one of the most accessible, effective, and versatile forms of exercise out there. No equipment. No excuses. Just your body and gravity working together to build strength, endurance, and mobility. In this episode, we cover: The benefits of bodyweight training: from improved functional fitness to reduced inflammationHow it compares to weight training – and why you don’t need to choose sidesHow to start safely as a grown-up (hint: start slow, prioritize form, and listen to your body)The five key movement patterns: push, pull, squat/lunge, hip hinge, and core Your First Month Game PlanWeek 1-2: Foundation Building Wall push-ups: 2 sets of 8-12Chair-assisted squats: 2 sets of 8-12Modified planks (on knees): Hold for 15-30 secondsStanding marches: 2 sets of 10 each leg Week 3-4: Gentle Progression Incline push-ups (hands on a step): 2 sets of 8-12Bodyweight squats (using chair for balance if needed): 2 sets of 10-15Full planks: Hold for 20-45 secondsStep-ups on a low step: 2 sets of 8 each leg Frequency: Start with 2-3 times per week, with at least one rest day between sessions. Practical Example: Push-up ProgressionWall Push-up → Incline Push-up → Knee Push-up → Standard Push-up → Diamond Push-up → Decline Push-up → Archer Push-up → One-arm Push-up When you can perform 10-15 reps with good form, advance to the next variation or add sets/reps. The Pump App: https://arnoldspumpclub.com/?rh_ref=99c9d9ed Whether you’re getting back into fitness or looking for something sustainable, bodyweight training meets you where you are. Weekly Challenge: Try one movement from each category, 3–4 times a week or follow the Game Plan above. Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. Bodyweight and Combined Training Reduce Chronic Low-Grade Inflammation and Improve Functional Fitness of Postmenopausal WomenA Systematic Review and Meta-Analysis of Resistance Training on Quality of Life, Depression, Muscle Strength, and Functional Exercise Capacity in Older Adults Aged 60 Years or MoreHigh-Speed Bodyweight Resistance Training Improves Functional Performance Through Maximal Velocity in Older Females.Effects of bodyweight and traditional resistance training on the functionality of elderly people: a randomized clinical trialCDC "Growing Stronger" Strength Training Guide (pdf)Older Adult Activity: An Overview | Physical Activity Basics | CDCa...

    13 min

  6. 22/07/2025

    S02E09 - Walk with Me - On a Stroll with Crossfitter Yaohui Liu

    I took a walk — and a mic — with my long-time CrossFit training buddy Yaohui Liu to talk about how exercise evolves over the years, how to deal with plateaus, and why just showing up matters. Yaohui has trained in CrossFit for over a decade, while I dropped off after Season 1 of this podcast. We revisited his journey to uncover what has kept him going, how his mindset and training have changed, and what lessons can help anyone trying to stay consistent. Key Takeaways: From Motivation to Habit: Yaohui’s training transformed from a motivation-driven activity into a built-in part of his daily rhythm.Dealing with Plateaus: Plateaus are natural. Yaohui explains how adjusting expectations, embracing consistency, and relying on community helped him stay the course when visible progress slowed.The Role of Goals: Your goals matter. Training to compete is different from training for overall health — and both are valid.Adaptation Over Time: Training intensity and style have shifted. Some movements became easier with experience; others (like conditioning) got tougher with age. The key is to listen to your body and adapt.Fitness as Mindfulness: For Yaohui, CrossFit is not just about physical results — it’s a tool for managing stress and clearing his mind. Weekly Challenge: Exercise this week without any specific goals in mind. Don’t chase a time, a weight, or a distance — move, enjoy it, and remember: "Don’t do nothing. Do something and scale it back." Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. How to Break Through Your Workout Plateau | EōS FitnessOvercoming Plateaus: Strategies to Keep Progressing in Strength Training — IBX FitnessThe Workout Plateau Explained: Why It Happens and How to Overcome ItThe Physiology of Training Plateaus

    21 min

  7. 08/07/2025

    S02E08 - The Unicorn Diet - Build Muscle While Your Fat Takes a Hike

    What’s your goal? Lose fat? Build muscle? Or maybe both? In this episode, I delve into the science and strategy behind body recomposition – the process of simultaneously losing fat and gaining muscle. It’s not about perfection or punishment, but about getting the basics right and sticking with them. Why “eat less, move more” isn’t enough when your goal is to recomposeThe essential roles of protein, carbs, and fats in building muscle and losing fatHow alcohol and high-fructose corn syrup quietly undermine your progressHow to find the calorie “sweet spot” for simultaneous fat loss and muscle gain You'll also hear the inspiring transformation story of James Rice, who lost nearly 70 kg, won a national body transformation championship, and wrote the book Transform Yourself. https://www.100poundwar.com/ Key Takeaways:Macronutrients matter – protein repairs, carbs fuel, fats support hormones.Calories count, but so does how and what you eat.Alcohol and HFCS: enjoyable? Maybe. Helpful for goals? Definitely not.Transformation is a long walk, not a sprint—one step, one meal, one habit at a time. Sample Meal Plans:https://www.seasonhealth.com/blog/7-day-meal-plan-for-muscle-gain https://levelupyourmeals.com/blogs/7-day-meal-plan-for-building-muscles https://www.berrystreet.co/blog/meal-plan-for-building-muscle-and-losing-fat-for-women https://www.berrystreet.co/blog/meal-prep-for-muscle-gain https://liezljayne.com/spring-meal-prep-16-high-protein-meals-in-1-hour/ Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. Effects of high fructose corn syrup on intestinal microbiota structure and obesity in mice | npj Science of FoodHigh-fructose corn syrup, energy intake, and appetite regulationConsumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesityHigh-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels - PMCHigh fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity - PMCA critical examination of the evidence relating high fructose corn syrup and weight gain -...

    17 min

  8. 24/06/2025

    S02E07 - Don’t Run, Just Ruck It

    What do you call it when you carry weight in a backpack, walk around, and return home... all without any real destination? It’s called rucking, and it’s a surprisingly effective, military-inspired fitness practice that’s catching on with everyone from elite athletes to everyday adventurers. In this episode, we unpack: The history and basics of rucking (yes, Romans did it too!)Why it builds strength, cardio capacity, and bone densityThe mental health boost of walking with purpose and a little extra loadWhat to watch out for — and how to avoid injuriesWhat gear you really need to get startedHow to fit rucking into your weekly fitness routine Whether you’re walking the dog or training like a tactical pro, rucking is a simple, scalable, and joint-friendly way to level up your health. Please send us feedback by email to feedback@scaledto.fit  Go to podchaser.com/scaledtofit and give us a rating.  #scaledtofit #fitness #grownupfitness #scaling Additional resources are available in the links below. Rucking for Women Over 40 – Steph GaudreauThe effects of military style ruck marching on lower extremity loading and muscular, physiological and perceived exertion in ROTC cadets - PubMedThe benefits of “rucking” - Seniors TodayWhat is rucking? | Australian SeniorsRucking For Seniors: Full Interview & Personal AdviceRucking For Seniors: Benefits, Safety Tips, Techniques, Gear, And RoutesRucking for SeniorsRucking Safety Tips for SeniorsThe Risks And Rewards Of Rucking For Seniors - RuckingBasics.comWhat is Rucking: The Complete GuideHow I'm Training for a 50-Mile RuckA Deep Dive Into Rucking by Michael Easter – GORUCK Blog ArchiveWhy fitness experts swear by this simple military-inspired exerciseWhat Is Rucking?What Is Rucking & Is It Safe? Benefits, Downsides & How to Do ItRucking: Benefits and Safety TipsCombining Rucking and RunningRuck Training Plan: How to Prepare for Your March | OPEX FitnessRucking Injury Prevention Guide | 10 Common Rucking Injuries to Avoid - RuckingBasics.comCommon Rucking Injuries & Prevention...

    12 min
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Trailer

Ratings & Reviews

5
out of 5
2 Ratings

About

In the podcast, Marko shares personal fitness challenges and successes. His primary focus is making exercise enjoyable for those over 50, encouraging listeners to take action and adapt workouts to their needs.

Information

  • Creator
    Marko Lindgren
  • Years Active
    2020 - 2025
  • Episodes
    28
  • Rating
    Clean
  • Copyright
    © Copyright 2020-2025 Huima Production
  • Show Website
    Scaled to Fit