Mid Life Muscle and Strength

JP + Mickey
  • 5.0 (3)
  • Health & Fitness

Getting older doesn't mean you have to stop training hard, playing sports, or feeling like an athlete. Mid Life Muscle & Strength is hosted by JP Wioncek and Mickey Kilmartin—two dads, former athletes, and longtime coaches talking about what it really takes to stay strong, athletic, healthy, and capable through your 30s, 40s, 50s and beyond. We talk strength training, recovery, nutrition, longevity, CrossFit, golf, injuries, parenting, youth sports, and the lessons we've learned from years of training ourselves and coaching others. Some episodes are just JP and Mickey. Others feature coaches, athletes, health professionals, and people with stories worth hearing. We're not trying to train like we're 20 forever. We're figuring out how to keep doing the things we love for as long as possible. Stay strong. Stay athletic. Keep doing what you love.

  1. 1d ago

    Special Guest- Matt Michaud from Ever Proven CrossFit

    In this episode, Matt shares his journey from CrossFit enthusiast to gym owner and firefighter, emphasizing the importance of purpose, proper training, and mental health for first responders and fitness enthusiasts alike. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

  2. 5d ago

    How to Stay Strong & Athletic as a Busy Dad | Chris Conroy

    Becoming a dad doesn’t mean you have to stop training hard—but your training may need to change. JP Wioncek and Mickey Kilmartin sit down with Chris Conroy, founder of Dad Training, to talk about how former athletes and busy dads can stay strong, athletic, and fit without letting their workouts compete with family life. Chris shares how his journey from CrossFit and bobsled ambitions to training at home with three daughters changed the way he thinks about fitness. Instead of training for performance alone, he now focuses on building a body that helps him show up as a dad, husband, and athlete. In this episode: How becoming a dad changes your approach to fitnessWhy Chris uses a 10-day training cycle instead of a 7-day weekStrength training for busy dads and former athletesBuilding real-world strength with carries, sandbags, and practical movementsBalancing workouts, recovery, marriage, and family lifeWhy you shouldn’t compare yourself to your peak-athlete yearsUsing general physical preparedness to stay capable and athleticChris’s four foundational habits: protein, hydration, stress management, and daily stepsIf you’re a busy dad, former athlete, or someone trying to balance strength training, family, recovery, and real life, this episode is about making fitness sustainable—and using your training to support your life instead of taking away from it. Guest: Chris Conroy — Dad Training Instagram & YouTube: @dadtraining 100 Blocks Challenge: 100blocks.com Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

  3. Sep 24

    The Hidden Cost of Overtraining After 40 | Nancy Angelini of Water's Edge Wellness

    The real cost of overtraining isn’t just being tired. Poor recovery can affect your sleep, energy, gut health, performance, and ability to stay active long term. JP Wioncek talks with Nancy from Water’s Edge Wellness about overtraining, recovery, nutrition, gut health, strength training, and longevity—and why doing more isn’t always the answer. Nancy’s background spans professional ballet, triathlons, holistic health, and rebuilding her strength after a serious leg injury and multiple surgeries. In this episode: Why recovery is essential for building strength and avoiding burnoutHow overtraining can affect sleep, energy, and performanceThe connection between gut health, nutrition, and recoveryWhy the same foods and training strategies don’t work for everyoneUsing balance, coordination, and cross-training for lifelong movementTraining for long-term health instead of short-term performanceWhether you’re a midlife athlete, former competitor, busy parent, or someone who still loves training hard, this conversation is a reminder that recovery is part of training—not something separate from it. Guest: Nancy — Water’s Edge Wellness Instagram: @watersegewellness Website: https://watersedgewellness.com/ Host of Herbal Answers with Nan Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

  4. Aug 23

    Can't Train Pain-Free? Try These Exercise Swaps

    Some exercises just don’t feel right—and you don’t have to force them to get stronger. JP Wioncek and Mickey Kilmartin break down smarter exercise alternatives for strength training after 40, including ways to modify common lifts around your mobility, injury history, equipment, and individual body. In this episode: Alternatives for overhead presses and bench pressesWhat to do instead of pull-upsDeadlift and squat variations for different bodiesBetter core training options than endless sit-upsBuilding power without Olympic liftingCardio and VO₂ max training alternativesSafer ways to add sprinting, jumping, and explosive trainingUsing dumbbells, landmines, carries, sleds, hills, and medicine ballsThe goal isn’t to label exercises as good or bad. It’s to find movements that give you the strength, muscle, power, and conditioning you’re looking for without forcing exercises that don’t work well for your body. Whether you’re dealing with cranky joints, old injuries, limited mobility, or simply want to train smarter as you get older, there’s almost always another way to get the training effect you want. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

  5. Aug 23

    Golf Fitness is Too Complicated - Here's What Actually Works | PGA Pro Thor Parrish

    Can Better Fitness Make You a Better Golfer?  Want to play better golf, hit the ball farther, and keep your body healthy enough to play for years? The answer might be less “golf-specific” training—and more time building a stronger, more athletic body. JP Wioncek and Mickey Kilmartin sit down with golf performance coach Thor Parrish to talk about what golfers actually need in the gym. Thor explains why strength, conditioning, mobility, recovery, and general athletic development should come before trying to make every exercise look like a golf swing. In this episode: Why golfers need general strength before golf-specific trainingHow strength and conditioning can improve golf performanceTraining younger golfers vs. older golfersWhere CrossFit can fit into golf trainingRecovery, consistency, and avoiding burnoutBuilding a body that can better handle the demands of the golf swingWhether you’re a midlife golfer, former athlete, coach, or dad who wants to keep playing without your body holding you back, this episode will help you rethink what golf fitness should actually look like. Guest: Thor Parrish Instagram: @thorthecoach Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

  6. Jul 31

    When Are You Actually at Your Fittest?

    What does it actually mean to be at your fittest? Is it when you’re the strongest, fastest, leanest—or when you have the best combination of strength, conditioning, and athleticism? JP Wioncek and Mickey Kilmartin look back at the periods when they felt their fittest and how their definition of fitness has changed with age. From college soccer and high school running to strength training and chasing bigger lifts, they discuss what happens when improving one area of fitness comes at the expense of another. In this episode: What being “fit” actually means as you get olderStrength vs. speed, endurance, and athleticismWhy being stronger doesn’t always mean being fitterHow training priorities change after 40Returning to heavier strength training without chasing old PRsBalancing strength, conditioning, and recoveryTraining for the body and life you have nowBuilding fitness that keeps you athletic long termIf you’re a former athlete, busy dad, or someone trying to stay strong and athletic as you get older, this episode is about building well-rounded fitness instead of chasing the version of yourself you used to be. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

  7. Jul 18

    Do You Really Need to Train Specifically for Murph?

    The Murph workout is one of the most demanding CrossFit workouts—but should you jump into it cold or actually train for it? JP Wioncek and Mickey Kilmartin break down how to prepare for Murph, including scaling the workout, building push-up and pull-up volume, managing the high number of reps, and why finishing safely matters more than chasing a fast time. Then the conversation turns to power and explosive training as you get older—why strength alone isn’t enough and why speed, jumping, throwing, and sprinting deserve a place in your training. In this episode: How to prepare for the Murph workoutWhy an 8-week Murph training plan can make a differenceScaling pull-ups, push-ups, squats, and runningWhy high-volume workouts can challenge even experienced athletesThe difference between strength and powerWhy explosive power declines when you stop training itUsing jumps, medicine ball throws, and sprints to build powerStaying strong, fast, and athletic as you get olderWhether you’re preparing for Murph on Memorial Day or simply want to maintain your strength, speed, and athleticism as you age, this episode is about preparing with purpose instead of just surviving the workout. Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

  8. Jun 8

    From Competitive Athlete to Training for Longevity | Sarah Sullivan

    Getting older doesn’t mean you have to stop training hard. But if you want to stay strong, athletic, and healthy for decades, you may need to start training smarter. JP Wioncek and Mickey Kilmartin sit down with CrossFit coach, personal trainer, and masters athlete Sarah Sullivan to talk about strength training, CrossFit, recovery, movement quality, and longevity as you get older. Sarah shares how years of hard training, old injuries, hypermobility, and burnout changed her approach from constantly doing more to finding the amount of training her body actually needs. In this episode: Why being extremely fit doesn’t make you immune to injuryTraining hard vs. training smart as you get olderWhy consistency beats constantly chasing maximum intensityHow mobility and hypermobility can affect strength trainingBuilding around the squat, hinge, press, and pullWhy rest doesn’t mean you’re losing fitnessBalancing CrossFit competition with recovery and real lifeTraining for longevity without giving up performanceSarah also shares what she’s learned from stepping away from competition, returning to training, and realizing that sometimes 70% effort consistently is better than an all-or-nothing approach. Whether you’re a masters athlete, former competitor, busy parent, or someone who still wants to train hard as you get older, this episode is about building a body that can perform today without sacrificing what you want to be able to do tomorrow. Guest: Sarah Sullivan CrossFit Coach, Personal Trainer & Masters Athlete Instagram: @ginger_marie_3 Ready to Start Training with a Plan? If you want to get stronger, move better, and stay athletic as you get older, JP and Mickey offer coaching and programming designed to help you train with purpose and stay consistent. Train with JP — JPW Training: https://preview.mailerlite.io/preview/2582840/sites/196154133150958851/jpw-training-7avayv Train with Mickey — The Dad Bod Chronicles: https://marketplace.trainheroic.com/brand/the-dad-bod-chronicles?attrib=565316-web Shop Our Recommended Gear & Products Looking for the gear we use and recommend? Check out our favorite home gym equipment, golf gear, supplements, recovery tools, and more. See JP’s Top Picks: https://tr.ee/ek4yn-s8-l Mid Life Muscle & Strength Stay Strong. Stay Athletic. Keep Doing What You Love.

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Ratings & Reviews

5
out of 5
3 Ratings

About

Getting older doesn't mean you have to stop training hard, playing sports, or feeling like an athlete. Mid Life Muscle & Strength is hosted by JP Wioncek and Mickey Kilmartin—two dads, former athletes, and longtime coaches talking about what it really takes to stay strong, athletic, healthy, and capable through your 30s, 40s, 50s and beyond. We talk strength training, recovery, nutrition, longevity, CrossFit, golf, injuries, parenting, youth sports, and the lessons we've learned from years of training ourselves and coaching others. Some episodes are just JP and Mickey. Others feature coaches, athletes, health professionals, and people with stories worth hearing. We're not trying to train like we're 20 forever. We're figuring out how to keep doing the things we love for as long as possible. Stay strong. Stay athletic. Keep doing what you love.

Information

  • Creator
    JP + Mickey
  • Years Active
    2023 - 2026
  • Episodes
    83
  • Rating
    Explicit
  • Copyright
    © 2026 Mid Life Muscle and Strength
  • Show Website
    Mid Life Muscle and Strength