Strong After 50 Podcast

Strong After 50
  • 5.0 (1)
  • FITNESS
  • UPDATED WEEKLY

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. E24 - Fitness Trends, Sleep and Recovery Strategies

    1D AGO

    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
  2. 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
  3. 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
  4. 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

  5. FEB 15

    E20 - Why Tendon Injuries Don’t Have to Derail Your Training (Even as You Age)

    In this episode of the Strong After 50 podcast, I break down one of the biggest frustrations for active adults: injuries that interrupt momentum. Using my own battle with Achilles tendon issues as a case study, I unpack the difference between resting and rehabbing, why smart loading beats complete shutdown, and how to think about tendon injuries like an athlete. I talk about: * Why tendon pain doesn’t automatically mean “stop training” * The role of progressive loading in recovery * How to modify training without losing fitness * Why having the right physio in your corner matters * The mindset shift that keeps older athletes consistent Injuries are part of the journey, especially after 50. The key is learning how to manage them without losing your edge. The Body Mechanic - Fred 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
  6. E19 - Navigating the Fitness Industry: Authenticity vs. Influence

    FEB 7

    E19 - Navigating the Fitness Industry: Authenticity vs. Influence

    In this episode, Chris Deavin and I dive into the realities of the health and fitness industry, what works, what doesn’t, and why so many people struggle to cut through the noise. We talk about the importance of building real relationships with clients, not just delivering programs, and how mindset and identity play a huge role in long term fitness success. We also get into nutrition, why calorie counting can be useful but isn’t the full picture, and share practical insights on leg training and smart exercise selection. Throughout the conversation, the big theme is patience, shifting away from quick fixes and toward a sustainable, lifestyle based approach to health and fitness. The Resilient Life 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

    47 min
  7. E18 - Building Real Strength After 50

    JAN 27

    E18 - Building Real Strength After 50

    In this episode of the Strong After 50 podcast, I break down what really matters when it comes to training and staying strong as we get older. I talk about the difference between muscle growth and the idea of “muscle tone,” why lifting heavier weights becomes non-negotiable after 50, and how simple food prep can help stay consistent. I also dive into the concept of interval walking as a training tool, the importance of staying properly hydrated, and why having a coach can shortcut years of trial and error. To wrap things up, I share a few practical thoughts on choosing the right training shoes. 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

    24 min

  8. JAN 18

    E17 - Consistency Beats Complexity: How to Train, Eat, and Plan for Results After 50

    This episode dives into the habits that actually move the needle from staying consistent with your training and content, to making sense of the new U.S. dietary guidelines. I unpack how nutrition needs change with age, why clean eating and food prep still matter, and what most people get wrong about their training programs. I also talk about the difference between busy workouts and effective ones, why good coaching simplifies everything, and how to train in a way that builds real health, strength, and muscle for the long run. 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

    15 min
See All (24)

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
    24
  • Rating
    Clean
  • Copyright
    © Strong After 50
  • Show Website
    Strong After 50 Podcast

You Might Also Like