The Judd Lienhard Podcast

Judd Lienhard
  • 4.9 (79)
  • Fitness
  • Updated Weekly

The Judd Lienhard Podcast delivers raw, unfiltered conversations with elite athletes, military leaders, top coaches, and industry disruptors, diving deep into performance, mindset, and resilience. Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and Strength & Performance Coach, this show explores the watershed moments that shaped high performers—from NFL vets and Special Forces operators to authors, trainers, and entrepreneurs. Each episode unpacks real-world lessons in leadership, training, and overcoming adversity, with candid discussions on physical and mental toughness, fitness strategies, and personal growth. Whether you're looking for actionable performance insights or inspiration from those who’ve pushed past limits, this podcast is built to help you level up. 🎧 Subscribe now and start your journey toward peak performance! Want more? Follow Judd on IG & YouTube: @juddlienhard 

  1. 3d ago

    Fitness Q&A: When Does Training Harder Make You Worse? | #136

    How do you know if you actually need a rest day or if you’re simply mentally exhausted and need to work out? Judd Lienhard explains how stress, recovery, motivation, exercise addiction, and life responsibilities should influence your training. ⏱ TIMESTAMPS: 00:00:00 Training Should Leave You Feeling Better 00:00:33 How to Train During an Overwhelming Season of Life 00:00:57 Why Stress Changes How Much Training You Can Handle 00:03:20 Adjusting Volume, Expectations & Body Composition 00:05:03 Staying Motivated Without a Competition or Goal 00:05:50 Creating Small Fitness Goals to Keep Training Interesting 00:08:26 Mentally Exhausted: Work Out or Take a Rest Day? 00:08:37 Physical Signs You Actually Need More Recovery 00:11:17 Can Training Make Stress and Burnout Worse? 00:11:32 Exercise Addiction & Using the Gym as an Escape 00:14:01 How to Prioritize Sleep, Training, Nutrition, Work & Family 00:14:11 Why Everything Can’t Be a Priority 00:17:00 Small Wins, Habit Building & Giving Yourself Grace 00:19:55 Closing Thoughts 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  2. 5d ago

    How to Build a Workout Program that Actually Works | #135

    Want to build a workout program that actually makes you stronger, fitter, and more athletic? Judd Lienhard breaks down how to create an effective strength and conditioning program from the ground up. Learn how to structure your training week, choose exercises, manage training volume, use periodization, improve recovery, train your nervous system, and build a workout routine around YOUR goals, schedule, and abilities. ⏱ TIMESTAMPS: 00:00:00 How to Build Your Own Training Program 00:03:30 Why You Need Training Cycles 00:07:30 Step 1: Test Your Current Fitness 00:13:00 Step 2: Choose Your Training Focus 00:18:00 Step 3: Pick Your Targeted Capacity 00:25:30 How Much Training Volume Do You Need? 00:31:30 Step 4: Choose the Right Exercises 00:37:30 Step 5: Build Your Training Week 00:41:30 Why “Leg Day” Can Be Misleading 00:44:30 How to Train Your Nervous System 00:50:00 High vs. Low Neural Load Training 00:56:00 Understanding CNS Fatigue and Recovery 01:01:30 Step 6: How to Structure Each Workout 01:06:00 Slow, Flow, Go, Grow & Show 01:10:30 Steps 7–9: Execute, Deload & Retest 01:13:00 The Most Important Programming Lesson Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  3. Oct 1

    How to Stay Strong When You’re Busy, Tired & Beat Up | #134

    Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off:  https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time! How much training do you actually need to build strength, stay lean, improve cardio, and remain healthy as you get older? In this Q&A, Judd Lienhard explains how to get more from less training when work, family, recovery, and real life limit the amount of time you can spend in the gym. ⏱ TIMESTAMPS: 00:00:00 - How to Train in the Real World 00:01:02 - Only Have 3 Hours a Week to Train? Start Here 00:02:59 - Strength vs. Cardio for Longevity and Fat Loss 00:06:33 - The Minimum Amount of Training to Make Progress 00:07:47 - Are You Under-Recovered or Just Unmotivated? 00:09:45 - Complete Rest Day vs. Active Recovery 00:11:38 - Is Walking Enough Cardio? 00:13:04 - Cold Plunges, Hypertrophy, and Recovery 00:15:15 - How to Train With a Physically Demanding Job 00:18:48 - What to Change When Your Body Feels Beat Up 00:21:25 - Should You Train After a Bad Night of Sleep? 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  4. Sep 29

    Youth Strength Training: How to Build Stronger Young Athletes | #133

    Train with me using my app at juddlienhard.com and use code "JLPOD" for 30% off your first year. How should kids strength train, sprint, lift weights, and develop athleticism safely? Judd Lienhard breaks down youth strength training, speed development, athletic development, and the biggest mistakes parents and coaches make when training young athletes. ⏱ TIMESTAMPS: 00:00:00 Why coaching kids makes you a better coach 00:04:00 The biggest mistakes parents make with youth training 00:07:00 Building trust and confidence in young athletes 00:11:00 Why every kid needs to leave with a win 00:15:00 Should kids lift weights? 00:19:00 How young athletes actually get stronger 00:23:00 The best exercises and movements for kids 00:27:00 Why sprinting, jumping and throwing matter 00:32:00 Why kids don't need exhausting conditioning 00:36:00 Sprint training for young athletes 00:39:00 Growth spurts and overuse injuries 00:45:00 Managing pain, recovery and youth sports volume 00:50:00 The best sports for athletic development 00:54:00 Sports and training to approach carefully 00:59:00 Building athleticism that lasts for life Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  5. Sep 24

    How to Lose Fat Without Eating Less Calories | #132

    In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down why calories in vs. calories out isn't always the best place to START when your goal is weight loss and what he believes you should focus on first. ⏱ TIMESTAMPS: 00:00:00 Why Nutrition and Fat Loss Are So Confusing 00:01:23 Do You Need a Calorie Deficit to Lose Weight? 00:02:30 Why Cutting Calories Immediately Can Backfire 00:04:15 What to Focus on Before Calories 00:05:31 Food Quality, Protein, Fiber & Micronutrients 00:06:15 Signs of Poor Nutrient Partitioning 00:07:00 Gut Health, Inflammation & Metabolic Health 00:09:00 Blood Sugar, Insulin Sensitivity & Energy 00:11:03 How Long Does It Take to Improve Insulin Sensitivity? 00:11:52 How to Eat More Food and Still Lose Fat 00:13:00 Foods to Eat Less Often for Fat Loss 00:13:55 The Knife-and-Fork Rule for Better Nutrition 00:15:00 Why Trail Mix Isn't "Office Mix" 00:16:03 How to Lean Out for Good Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off:  https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time! Read Judd's "How to Lean Out for Good" article: https://juddlienhard.substack.com/p/how-to-lean-out-for-good Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  6. Sep 22

    The 5 Training Principles Every Beginner Needs | #131

    How should a beginner start working out? In this episode, Judd breaks down the 5 training principles every beginner should understand before worrying about complicated workout programs, extreme intensity, or burning more calories. From walking and strength training to building muscle, improving movement, metabolic flexibility, and workout consistency, these fundamentals create the foundation for long-term fitness progress. ⏱ TIMESTAMPS: 00:00:00 The Perfect Workout for Beginners 00:00:18 5 Universal Training Principles 00:01:35 Principle #1: Build the Exercise Habit 00:04:10 Why Motivation and Discipline Aren’t Enough 00:06:15 Make Exercise Fit Your Life 00:08:05 Safety, Consistency & the “Perfect” Workout 00:09:50 Principle #2: Improve Metabolic Flexibility 00:12:35 Why Beginners Should Prioritize Low-Intensity Exercise 00:15:00 Why Walking Works So Well 00:17:10 Principle #3: Build Muscle First 00:19:30 Why Hypertrophy Helps Almost Every Fitness Goal 00:22:10 Principle #4: Move Better Before Moving More 00:24:40 Movement Quality, Mobility & Range of Motion 00:26:30 Principle #5: Hard vs. Intense Training 00:29:20 Why Hard Workouts Don’t Always Build Speed or Strength 00:32:05 Easy vs. Hard vs. Intense Training 00:35:00 Why Easy Training Should Make Up Most of Your Work 00:37:15 The 5 Principles Every Beginner Needs 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  7. Sep 17

    Pre-Workout Carbs, Cold Plunge Timing & Which Sauna to Use | #130

    Should you cold plunge after lifting weights? Do you actually need carbs before a workout? And should your pre-workout nutrition change depending on whether you’re strength training, bodybuilding, running, or doing conditioning? In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down cold plunge timing, sauna benefits, pre-workout carbs, glycogen, fat loss, fasted training, workout nutrition, and what to eat when nighttime hunger hits. ⏱ TIMESTAMPS: 00:00:00 Cold Plunge After Training: Does It Hurt Your Gains? 00:02:43 Infrared Sauna vs. Traditional Dry Sauna 00:04:53 Should You Use a Sauna After a Workout? 00:06:06 Do You Need Carbs Before Training? 00:08:00 Glycogen, Exercise Intensity & the Talk Test 00:11:23 Should You Eat Carbs Before Training for Fat Loss? 00:15:22 Pre-Workout Nutrition for Lifting vs. Cardio 00:18:28 Judd’s David Protein Bar Record 00:18:51 How to Stop Nighttime Hunger & Cravings 00:22:03 Protein Before Bed, Anabolism & the Final Debate 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

  8. Sep 15

    How Men & Women Should Train Differently for Strength, Muscle & Fitness | #129

    Should men and women train differently? Judd breaks down the differences between male and female strength training, exercise selection, recovery, hormones, training volume, cardio, mobility, and performance. Learn how biological differences between men and women can affect strength training, muscle growth, endurance, recovery, range of motion, exercise selection, and how close you should train to failure. ⏱ TIMESTAMPS: 00:00:00 - Should Men and Women Train Differently? 00:01:45 - Hormonal Differences & the Menstrual Cycle 00:05:05 - How Women Can Adjust Training Throughout the Month 00:10:25 - Strength, Power & Neurological Differences 00:11:20 - Why Women Can Handle More Training Volume 00:14:15 - Why Men Need More Cardio & Mobility 00:15:30 - Why Women Should Lift Heavier & Train for Power 00:18:45 - Training to Failure: Men vs. Women 00:22:40 - Anatomy, Range of Motion & Exercise Selection 00:33:00 - How Men and Women Should Actually Train 💪 Judd's resistance bands: https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack Follow Judd Lienhard: 📱Instagram: https://www.instagram.com/juddlienhard/ 📺 YouTube:  @JuddLienhard   📖 Substack: https://substack.com/@juddlienhard 🌐 Website: https://www.juddlienhard.com/ This episode is brought to you by David Protein David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself. Order here for free shipping on your first order: davidprotein.com/judd This episode is brought to you by LMNT Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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4.9
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About

The Judd Lienhard Podcast delivers raw, unfiltered conversations with elite athletes, military leaders, top coaches, and industry disruptors, diving deep into performance, mindset, and resilience. Hosted by Judd Lienhard, a former Army Ranger, college linebacker, and Strength & Performance Coach, this show explores the watershed moments that shaped high performers—from NFL vets and Special Forces operators to authors, trainers, and entrepreneurs. Each episode unpacks real-world lessons in leadership, training, and overcoming adversity, with candid discussions on physical and mental toughness, fitness strategies, and personal growth. Whether you're looking for actionable performance insights or inspiration from those who’ve pushed past limits, this podcast is built to help you level up. 🎧 Subscribe now and start your journey toward peak performance! Want more? Follow Judd on IG & YouTube: @juddlienhard 

Information

  • Creator
    Judd Lienhard
  • Years Active
    2025 - 2026
  • Episodes
    137
  • Rating
    Explicit
  • Copyright
    © 2026 MASS MGMT LLC
  • Show Website
    The Judd Lienhard Podcast

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