Lift Free And Diet Hard with Andrew Coates

Andrew Coates
  • 4.9 (65)
  • Health & Fitness
  • Updated Weekly

The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.

  1. 1d ago

    #502 Luke Tulloch - How to Maximize Your Training When Time Constrained

    Luke Tulloch is one of my favourite communicators of evidence-based hypertrophy training. Luke returns to talk about how becoming a parent forced him to rethink his training, remove low-value habits, and focus on what actually produces results. We discuss: • How parenthood changed Luke’s training for the better• Why constraints can improve your program• Cutting non-essential training and tracking• How many sets it really takes to build muscle• Low-volume training myths• Diminishing returns from adding more volume• Condensing workouts without sacrificing results• Specialization phases and supersets• Training effectively with a strict time limit• Practical exercise selection• Why machines can be ideal when setup time matters• Reducing the mental load of training• Whether there is actually a “best” training split• What should determine your training split• Flexible programming around real life• How beliefs about genetic potential may influence outcomes• Fearmongering around fatigue• How to minimize the negative effects of alcohol• Zero-percent beer and preserving the social ritual• And much more Follow Luke on Instagram: @_luketulloch CHAPTERS 00:54 Parenthood and Training Constraints03:50 Luke’s Early Training Lessons06:11 Low-Volume Training Myths09:54 Cutting Low-ROI Tracking and Habits14:26 How Many Sets Build Muscle?17:13 Diminishing Returns Explained20:34 How to Condense Your Workouts22:55 Specialization Phases and Supersets30:03 Training With a Hard Time Limit30:59 Practical Exercise Selection31:15 Why Machines Save Time31:59 Treating the Gym Like an Equipment Playground33:24 Reducing the Mental Load of Training34:03 Why Training Splits Don’t Matter That Much37:45 Practical Rules for Choosing a Split39:01 Drag-and-Drop Programming40:02 How Expectations Shape Performance43:13 Fearmongering Around Fatigue47:19 Alcohol Without Derailing Your Gains51:50 Zero-Percent Beer and Keeping the Ritual55:26 Fantasy Books and Luke’s Favourites58:48 Where to Find Luke SUPPORT THE SHOW • Subscribe and check out more episodes• Share the episode and tag @andrewcoatesfitness• Send it to someone who says they don’t have enough time to train FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coates JUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIALDownload MacrosFirst and enter ANDREW when asked how you heard about the app. KNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676 VERSA GRIPPShttps://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIALhttps://www.trainheroic.com/liftfreeReply to the email you receive or email trials@trainheroic.com and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents

  2. 6d ago

    #501 Stan Efferding - Nutrition for Muscle Growth

    Stan Efferding is an icon of bodybuilding, powerlifting, and elite evidence-based coaching. Stan returns with his unique ability to interpret cutting-edge research and combine it with decades of real-world experience coaching athletes at every level. We discuss: • Whether you actually need to be in a calorie surplus to build muscle • How large a calorie surplus should be if the goal is maximizing muscle while minimizing fat gain • Whether the traditional “dirty bulk” is finally dead • Why gaining weight faster does not necessarily mean gaining muscle faster • Which populations may still benefit from more traditional bulk-and-cut cycles • How bodybuilding and fitness influencers have distorted expectations around realistic rates of muscle growth • The impact of performance-enhancing drugs on what people believe is naturally achievable • What is really happening with so-called “hardgainers” • Why increases in NEAT can make gaining weight surprisingly difficult for some people • Practical strategies for eating more when gaining weight is the goal • Whether people starting at a higher body-fat percentage should get leaner before focusing on maximizing muscle growth • Insulin resistance, body composition, and recomposition • What matters more for muscle growth: nutrition or mechanical tension? • Why training provides the signal and nutrition supports the adaptation • Why simply consuming more protein cannot compensate for inadequate training • Mechanical tension and what actually drives hypertrophy • Effort and effective rep ranges • Training volume and time efficiency • Where diminishing returns begin with additional training volume • Minimum effective volume versus maximizing muscle growth • Why more exercise does not automatically produce more weight loss • Common mistakes people make when using exercise for fat loss • The role of cardio in weight management • Why cardio calories are more complicated than simply reading the number on a machine • How to reconcile step counts, structured cardio, and energy expenditure • Why exercise needs to be enjoyable enough to sustain • And much more Follow Stan on Instagram: @stanefferding CHAPTERS 01:47 Do You Need a Calorie Surplus to Build Muscle? 05:41 Training Matters More Than the Surplus 09:24 PEDs and Unrealistic Muscle-Growth Expectations 14:36 Hardgainers, Appetite, and NEAT 18:02 Practical Strategies to Eat More 29:55 Training Beats Simply Eating More Protein 31:18 Mechanical Tension Explained 32:48 Effort and Effective Rep Ranges 33:22 Training Volume and Time Efficiency 36:35 Diminishing Returns From More Training 39:21 High-Volume Training Anecdotes 42:20 Minimum Effective Training Volume 44:34 Exercise and Weight-Loss Mistakes 52:43 Make Exercise Enjoyable 53:48 Reconciling Steps and Structured Cardio 55:57 Final Thoughts and Where to Find Stan SUPPORT THE SHOW If this episode helped you better understand nutrition, muscle growth, training volume, or fat loss: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who still thinks building muscle requires eating everything in sight FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  3. Sep 1

    #500 Dr. Layne Norton - You Will Not Outwork Me

    I’m honoured to celebrate episode #500 with Dr. Layne Norton as my guest. Layne is an icon of the fitness industry: a prolific educator, author, champion, world-record-holding powerlifter, and a major influence throughout my own career. For this milestone, Layne joins me for a wide-ranging and personal conversation about work ethic, resilience, coaching, evidence, public battles, money, family, and the experiences that shaped who he is. We discuss: • What Layne means by “You will not outwork me” • Where his work ethic came from and navigating ADHD • PhD setbacks, major injuries, and rebuilding • Business fallout, legal conflict, and career battles • When relentless hustle stops being productive • How Layne’s public persona developed • Who he might be without years of battling industry grifters • Why hearing “I believe in you” matters • Great coaching beyond programming and nutrition • Mentorship and Layne’s coaching tree • Scrutinizing claims from people with impressive credentials • Why credentials should never replace evaluating evidence • Applying the same logic to claims you agree and disagree with • Higher protein intake and mortality claims • Saturated fat, seed oils, and nutrition narratives • Why “the human body is not an algorithm” is misleading • Calories in versus calories out and the financial-budget analogy • Being frugal with possessions while prioritizing meaningful experiences • Cars, homes, watches, heirlooms, and emotional value • Layne’s proudest powerlifting moments • And much more I hope you enjoy this vulnerable peek behind the curtain of one of our industry’s most prominent authorities. Thank you for being part of the journey to 500 episodes. I’m far from done. Follow Layne on Instagram: @biolayne CHAPTERS 01:22 Layne Norton’s Origins 06:36 Work Ethic, ADHD, and Resilience 08:11 Injuries and the Comeback 09:36 PhD Setbacks and Building a System 12:14 Business Fallout and Legal Battles 19:33 When Hustle Starts to Hurt 24:32 Layne’s Public Persona and Fitness Grifters 27:19 The Pillars of Great Coaching 33:24 Mentorship and the Coaching Tree 34:14 Building a Coaching Legacy 36:12 Credentials Versus Evidence 38:19 Applying Logic Symmetrically 40:04 Protein Intake and the Longevity Debate 45:01 Saturated Fat, Seed Oils, and Nutrition Claims 47:22 Calories In, Calories Out 52:27 The Budget Analogy for Tracking Calories 54:02 Frugal Cars and Dream Homes 56:40 The Meaning Behind a Family Heirloom Watch 59:39 Spend Money on Experiences 01:02:46 Layne’s Greatest Powerlifting Moments 01:04:08 Final Thoughts and Episode #500 Wrap-Up Save 20% on Dr. Layne Norton’s Biolayne and Certified Nutrition Coach certifications through Clean Health Institute, with extra savings when bundled: https://cleanhealth.edu.au/sp/liftfree-layne/ SUPPORT THE SHOW If you enjoyed Lift Free and Diet Hard or this episode helped you: • Subscribe and check out more episodes • Share the show and tag @andrewcoatesfitness • Send this episode to someone who would appreciate Layne’s story • Leave a rating or review Thank you for helping this show reach 500 episodes. FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked, “How did you hear about us?” KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL https://www.trainheroic.com/liftfree Reply to the email you receive, or email [trials@trainheroic.com](mailto:trials@trainheroic.com), and say Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  4. Aug 27

    #499 Dr. Sean Pastuch - Live More, Hurt Less

    Dr. Sean Pastuch returns to share lessons from his career and his new book, Live More, Hurt Less. Sean joins me to discuss: • How he defines “Live More, Hurt Less” • What that philosophy looks like in real life • Why helping people feel heard can be such an important part of navigating pain and movement limitations • The three identities Sean believes are relevant to meaningful change • The “Be, Do, Have” framework • The difference between confidence and self-esteem • Why identity work does not need to become vague or “woo” • What Sean means when he says, “Discipline is not the cause; it’s the effect” • Why pain itself is not always the biggest problem • What Sean means by, “Pain is not the problem. The problem is the compromises pain forces you to make” • The difference between sacrifice and compromise • Why accepting a smaller life can become normalized • What Sean means by, “Compromise is the acceptance that living less is reasonable” • How social permission can make quitting feel acceptable • Sean’s own turning point with neck pain • The role of anchors and action in changing behaviour • How conflicting identities can interfere with progress • Why analytical people can sometimes think their way into inaction • Reconciling “It’s never about you and it’s always your responsibility” • Why commitment can matter more than endlessly trying • Why meaningful change is supposed to be difficult • Coaching people who actually fit your philosophy and process • Sean’s thoughts on influencers, virtue signalling, and online behaviour • Lessons from marriage, relationships, and communication • And much more Follow Sean on Instagram: @drseanpastuch CHAPTERS 00:51 Why Sean Wrote Live More, Hurt Less 02:27 The Identity Model for Change 03:36 The Be, Do, Have Framework 06:11 Confidence Versus Self-Esteem 10:11 Why Identity Work Isn’t “Woo” 13:12 Discipline Is the Result 16:43 Pain, Restriction, and Compromise 21:18 Sacrifice Versus Compromise 24:46 When Society Gives You Permission to Quit 29:04 Sean’s Neck Pain Turning Point 31:34 Anchors, Identity, and Taking Action 36:03 Identity Conflict and Behaviour Change 38:18 The Analytical Mindset Trap 40:28 “It’s Not About You” and Personal Responsibility 44:57 Love Languages, Marriage, and Communication 49:53 Stop Trying and Start Committing 56:40 Coaching the Right Clients 58:51 Influencers and Virtue Signalling 01:03:14 Final Thoughts, Resources, and Gratitude SUPPORT THE SHOW If this episode helped you think differently about pain, identity, discipline, or personal responsibility: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who has slowly started giving up parts of their life because of pain FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  5. Aug 25

    #498 Emma Storey-Gordon - Fat Loss for Women, Insulin Resistance, and Training Rep Ranges

    Emma Storey-Gordon is one of my favourite authorities and communicators when it comes to combining evidence-based fitness and nutrition with practical, real-world application. Emma returns to share her expertise and discuss her new book, The Fat Loss Coach for Women. We get into: • Whether fat loss is fundamentally different for women • Which differences are physiological and which are rooted more in psychology, lifestyle, and lived experience • The problems with the phrase “women are not just small men” when it is used to justify unsupported fitness claims • Why smaller body size can create very real challenges for women trying to lose fat • Portion sizes, restaurants, and an environment designed around larger energy intakes • Why menopause influencers often tell women they need to lift exclusively in heavy 3–5 rep ranges • How that overlaps with hypertrophy influencers claiming everyone should live in the 4–6 rep range • Why moderate and higher rep ranges remain incredibly useful • How fear around “stress” in women and “fatigue” in men often reflects the same exaggerated concern about training • Why confusing fitness messaging can lead people to do nothing at all • The terrible calorie advice frequently given to shorter women • What NEAT adaptation actually means during fat loss • Why magnitude matters when discussing research findings • What insulin resistance is • How to coach someone with insulin resistance • Whether insulin resistance meaningfully changes the fundamentals of fat loss • Protein and the insulin response • Why women do not need to avoid coffee on an empty stomach • Why running does not inherently make women gain fat • How doing more exercise may actually improve energy levels • The benefits and limitations of increasing cardio and resistance-training volume • Diminishing returns and why they do not make additional training useless • Aging, strength, falls, and maintaining independence • Emma’s new book, The Fat Loss Coach for Women • Supplement scams and misleading health marketing • And much more Follow Emma on Instagram: @esgfitness CHAPTERS 00:49 Is Fat Loss Different for Women? 04:49 Why Fitness Myths Feel True 07:25 Smaller Bodies and Bigger Portion Sizes 10:16 Restaurants, Portions, and Energy Intake 12:37 Supersize Me and Food Culture 15:39 What Training Looks Like in the Real World 19:56 Confusing Messaging Leads to Inaction 23:38 Terrible Calorie Advice for Short Women 26:56 NEAT Adaptation and Misleading Headlines 30:47 Why Magnitude Matters in Research 34:37 Insulin Resistance Explained 35:44 Coaching for Better Glucose Control 36:42 Protein and the Insulin Response 43:29 Does Running Make Women Gain Fat? 45:38 Can More Workouts Give You More Energy? 49:53 Aging, Independence, and Fall Risk 54:56 Diminishing Returns and Consistency 01:03:09 Emma’s Book and Supplement Scams SUPPORT THE SHOW If this episode helped you make more sense of women’s fat loss, insulin resistance, or strength training: • Subscribe and check out more episodes • Send it to someone who has been told they need a completely different set of fat-loss rules because they are a woman FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  6. Aug 20

    #497 Dr. Darren Candow - Creatine and Your Brain, Performance, Bone Health, and Sleep

    Dr. Darren Candow is one of the world’s leading researchers and authorities on creatine and joins me to separate what we know from what is still hype. Darren joins me to discuss: • How to sift through the evidence and hype surrounding creatine • What the research actually says about creatine and brain health • Whether creatine may have a role in concussion and head-trauma research • The current evidence around creatine and mental health • Whether creatine can help mitigate some effects of sleep deprivation • Creatine and bone health • How much creatine actually contributes to muscle growth and performance • Why strength and muscle matter for long-term independence • How creatine may influence training quality • Creatine timing and whether the anabolic window matters • Loading protocols and daily dosing • Whether creatine may have a role during injury rehabilitation • How to interpret frightening headlines about creatine and cancer • Whether creatine has any meaningful role in cancer research • Creatine safety data, including concerns about kidney health • Why elevated creatinine does not automatically mean kidney damage • Whether caffeine interferes with creatine • The best type of creatine to take • Why some specialty creatine products may simply cost more without providing additional benefit • Popular creatine myths • Microdosing and other exciting areas for future research • And much more Follow Darren on Instagram: @dr.darrencandow CHAPTERS 00:45 Creatine Basics and Muscle Saturation 04:23 Creatine and Brain Health: Hype vs. Evidence 08:51 Creatine and Sleep Deprivation 13:10 Concussions and Head Trauma 17:51 Creatine and Mental Health 19:47 Safety, Kidney Health, and Creatinine 24:37 Homocysteine, Cancer, and Other Myths 28:37 How Much Muscle Does Creatine Actually Build? 29:27 Strength, Muscle, and Long-Term Independence 30:17 Bone and Brain Health 31:32 Creatine and Training Quality 34:19 The Best Forms of Creatine 37:32 Timing and the Anabolic Window 39:52 Cost, Marketing, and the “Pink Tax” 42:55 The Creatine and Caffeine Myth 45:46 Loading Protocols and Injury Rehabilitation 48:22 Future Research and Microdosing 50:45 Cooking With Creatine and Final Thoughts SUPPORT THE SHOW If this episode helped you better understand what creatine can—and cannot—do: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who still thinks creatine is only for bodybuilders FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  7. Aug 18

    #496 Dr. Tony Boutagy - Do Men and Women Need to Train Differently to Build Muscle?

    Dr. Tony Boutagy holds a PhD in Exercise and Sports Science and returns to dive into the research on sex differences, muscle growth, aging, cardio, recovery, grip strength, and several persistent myths in the fitness industry. Tony joins me to discuss: • Whether men and women need meaningfully different training programs to build muscle • Relative versus absolute differences in muscle-building potential • Whether sex-based differences matter more than individual differences between people • Why training goals should drive programming more than gender • How personal preference affects exercise selection, adherence, and results • Bone-health considerations for women • Why more credentialed professionals are appearing on large podcasts and making unsupported or misleading claims about women’s training • Whether grifting PhDs and doctors are actually outliers • Why misinformation can be financially and socially rewarded online • Whether evidence-based professionals are becoming more willing to publicly challenge bad information • The role of scientific consensus versus individual expert opinion • Whether cardio can support muscle growth • How concurrent training should be considered when hypertrophy is the goal • Whether recovery from resistance training meaningfully slows as we age • The relationship between grip strength and longevity • Why grip strength may function as a broader marker of health rather than a magical intervention itself • What people actually mean when they talk about “stabilizer muscles” • Why the stabilizer-muscle discussion needs more nuance • And much more Follow Tony on Instagram: @tonyboutagy CHAPTERS 04:12 Hormones and Muscle Growth 09:27 Program for Goals, Not Gender 13:20 Bone Health for Women 14:57 Why Misinformation Gets Rewarded 24:43 PhDs, Social Media, and Scientific Consensus 29:38 Cardio and Hypertrophy 35:14 Recovery and Aging 40:18 Grip Strength and Longevity 44:22 Stabilizer Muscles Explained 50:10 Final Thoughts and Resources SUPPORT THE SHOW If this episode helped you better understand sex differences, muscle growth, aging, or fitness misinformation: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to someone who has been told women need an entirely different approach to building muscle FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

  8. Aug 13

    #495 Ben Yanes - Why Your Assessment Might Be a Waste of Time

    Ben Yanes makes his long-overdue first appearance on the podcast and brings his trademark nuance to assessment, biomechanics, exercise selection, injury narratives, science-based fitness, and what good coaching actually looks like in the real world. Ben joins me to discuss: • Why “a vast majority of the assessments you’re doing are a total waste of everyone’s time” • Why skilled coaches are continuously assessing clients during actual training • How training itself can function as an assessment • The relationship between science-based and anti-science fitness communities • Why the two tribes often rely on each other to create content • What actually qualifies someone as “science based” or “anti-science based” • Why nuance rarely performs as well as certainty on social media • The different camps that emerge around fitness information online • How people can rewrite the story they tell themselves about lifting • Common “bro biomechanics” misconceptions • What Ben means when he says, “Exercises don’t have a purpose, only people have a purpose” • Why exercise selection needs to begin with the goal of the individual • Why muscles respond to tension rather than knowing the name of an exercise • How biomechanics, physics, and subjective experience can coexist • The panic that sometimes develops around exercises like preacher curls • Why blaming an exercise for an injury can create misleading narratives • What Ben means by asking how “f#@kupable” an exercise is • Why load management and respect for an exercise matter • Why anterior pelvic tilt is not automatically something that needs to be fixed • The problems with quick-fix diagnoses and corrective-exercise identities • How diagnostic labels can influence someone’s perception of their own body • Why good coaches need to become comfortable operating in uncertainty • And much more Follow Ben on Instagram: @ben_yanes CHAPTERS 01:32 The Evolution of Fitness Social Media 02:18 Why Most Assessments Are Overrated 05:21 Training Is an Assessment 07:56 Science-Based Versus Anti-Science Fitness 16:07 Why Nuance Loses to Hot Takes 20:01 The Three Fitness Camps 25:21 Stereotypes and Exercise Selection 27:20 Rewriting Your Lifting Story 29:42 Bro-Biomechanics Myths 30:20 Exercises Don’t Have Goals—People Do 33:34 Muscles Respond to Tension 34:47 Where Physics Meets Feel 37:47 The Preacher Curl Panic 38:18 The Trap of Blaming Exercises 41:25 Load Management and Respecting the Exercise 44:39 The Anterior Pelvic Tilt Myth 47:38 Quick Fixes and Coaching Identity 50:31 Diagnosis and the Stories We Tell Ourselves 52:38 Coaching Through Uncertainty 54:59 Final Thoughts and Where to Find Ben SUPPORT THE SHOW If this episode helped you think differently about assessments, biomechanics, exercise selection, or coaching: • Subscribe and check out more episodes • Share the episode on social media and tag @andrewcoatesfitness • Send it to a coach who still believes every client needs to pass a long checklist before they can train FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL • Download MacrosFirst • Begin setting up your account • When asked, “How did you hear about us?” enter: ANDREW KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL • Visit: https://www.trainheroic.com/liftfree • Reply to the email you receive or email trials@trainheroic.com • Let them know Andrew sent you L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.com/assessmentworkshopevents

See All (493)

4.9
out of 5
65 Ratings

About

The Lift Free and Diet Hard Podcast dives deep into the science and practice of living a strong, healthy, and intentional life. Hosted by Andrew Coates, the show brings together inspiring guests to share insights, stories, and practical advice that empower listeners to build confidence, make informed choices, and stay resilient in their fitness and wellness journeys. Every episode encourages thoughtful exploration of what it means to lift free, diet hard, and live fully.

Information

You Might Also Like