The Never Too Old to Lift Podcast

Are Deadlifts Bad for Your Back? - Ep 53

"I do go to the gym, but I don't do deadlifts, I know they're bad for my back." Chris hears this in the clinic regularly, and in this episode, he wants to challenge it. The fear around deadlifts is completely understandable, but the belief that they're dangerous might actually be leaving your back more vulnerable, not less. In this episode, Chris covers: * Why the fear around deadlifts is so common, and where it usually comes from * Why pain after a deadlift doesn't necessarily mean you've caused damage * The concept of load tolerance, and why it changes everything * Why avoiding the movement might be creating a bigger risk down the line * How to introduce deadlifts safely, step by step, even if you've had a bad experience in the past * When to seek professional guidance before getting started Whether you've been avoiding deadlifts for years or you're just nervous about starting, this episode will give you a clearer, more confident picture of what the evidence actually says. Links and resources: Free strength training guide: nevertoooldtolift.com/ebook Show notes: nevertoooldtolift.com/podcast053

The Movement Pension: Why Menopausal Women Must Strength Train: Episode 52

Episode 52: Most women in menopause are told to walk, swim, and do Pilates. But that advice is quietly costing them their bones, their joints, and their independence. In this episode, I'm joined by Sam Palmer, a former nurse turned menopause fitness coach, who has spent years helping women over 55 navigate the physical changes that menopause brings, and why the standard fitness advice simply isn't enough. We cover: * Why oestrogen is your body's WD-40, and what happens to your joints when it disappears * Sarcopenia: the silent muscle loss nobody warns you about * Why swimming and cycling won't protect your bones (and what will) * The "movement pension" mindset: Why 30 minutes of strength training today buys your freedom later * How to start strength training even when something already hurts * Menopause in the workplace, what employers get wrong and what women need "Please don't wait for nothing to hurt to start." Sam Palmer Whether you're in perimenopause, post-menopause, or supporting someone who is, this episode is essential listening. Connect with Sam Palmer: Website: https://www.midlifemakeover.co.uk/middle-age-health-and-fitness [https://www.midlifemakeover.co.uk/middle-age-health-and-fitness] Instagram: https://www.instagram.com/sampalmermidlifemakeover/ [https://www.instagram.com/sampalmermidlifemakeover/] Facebook / Community: https://www.facebook.com/samsmidlifemakeover [https://www.facebook.com/samsmidlifemakeover] LinkedIn: https://www.linkedin.com/in/midlifemakeover/ [https://www.linkedin.com/in/midlifemakeover/] How you can get started with your strength training journey: Free Masterclass - Strength Training as an Older Adult - https://nevertoooldtolift.com/strength-training-masterclass/ [https://nevertoooldtolift.com/strength-training-masterclass/] Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook [https://nevertoooldtolift.com/ebook] Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook [https://geni.us/ntotlbook] Stronger for Life Course, Coaching, and Community - https://nevertoooldtolift.com/course [https://nevertoooldtolift.com/course] In-person physiotherapy appointment - https://christileyphysiotherapy.com/ [https://christileyphysiotherapy.com/] Got a question for a future Q&A? Email me at: chris@nevertoooldtolift.com [chris@nevertoooldtolift.com] Disclaimer: The information in this episode is for educational purposes only and should not be considered personalised medical advice. Always consult a qualified healthcare professional before starting a new exercise programme, particularly if you have an existing health condition or injury.

You're Not Too Old. You Just Haven't Started Yet - Ep 051

One year in. 50 episodes. And one lesson stands above everything else: the biggest barrier to getting stronger after 60 isn't your age, your joints, or your fitness level. It's the belief that strength training simply isn't for you. In this episode, Chris reflects on what a year of conversations with physiotherapists, exercise psychologists, menopause specialists, and people who got started later in life has actually taught him, and what it has taught him about you. In this episode: * Why the identity barrier matters more than any physical barrier * Real stories from guests that show what the moment of change actually looks like * How fear of injury keeps people stuck, and what the evidence says instead * The menopause and muscle connection: why it matters more than you think * Why the 12-week transformation myth is keeping people from the long game * The one word that changes everything Episodes referenced: * Episode 6 (Elizabeth): https://www.nevertoooldtolift.com/podcast006 [https://www.nevertoooldtolift.com/podcast006] * Episode 10 (Kim): https://www.nevertoooldtolift.com/podcast010 [https://www.nevertoooldtolift.com/podcast010] * Episode 11 (Belief Systems): https://www.nevertoooldtolift.com/podcast011 [https://www.nevertoooldtolift.com/podcast011] * Episode 15 (Michelle): https://www.nevertoooldtolift.com/podcast015 [https://www.nevertoooldtolift.com/podcast015] * Episode 18 (Betsy): https://www.nevertoooldtolift.com/podcast018 [https://www.nevertoooldtolift.com/podcast018] * Episode 20 (Steve): https://www.nevertoooldtolift.com/podcast020 [https://www.nevertoooldtolift.com/podcast020] * Episode 22 (Mary and Linda): https://www.nevertoooldtolift.com/podcast022 [https://www.nevertoooldtolift.com/podcast022] * Episode 27 (Andrew): https://www.nevertoooldtolift.com/podcast027 [https://www.nevertoooldtolift.com/podcast027] * Episode 29 (Christien): https://www.nevertoooldtolift.com/podcast029 [https://www.nevertoooldtolift.com/podcast029] * Episode 31 (Dustin): https://www.nevertoooldtolift.com/podcast031 [https://www.nevertoooldtolift.com/podcast031] * Episode 33 (Sarah Marsh): https://www.nevertoooldtolift.com/podcast033 [https://www.nevertoooldtolift.com/podcast033] Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast051/ [https://nevertoooldtolift.com/podcast051/] Got a story about starting strength training after 60? Chris would love to feature it in a future episode. Email chris@nevertoooldtolift.com [chris@nevertoooldtolift.com] or leave a comment on YouTube. Want to suggest topics or guests for the next 50 episodes? Get in touch using the same details above. 📖 Download the free ebook: https://www.nevertoooldtolift.com/ebook [https://www.nevertoooldtolift.com/ebook] 💻 Stronger for Life course: https://www.nevertoooldtolift.com/course [https://www.nevertoooldtolift.com/course]

Pain During Strength Training: Green, Amber or Red? A Physio Explains - Ep 050

Should you train through pain, or stop? As a physiotherapist, I give you a simple traffic light framework (green, amber, red) to make the right call every time. Most people over 50 either quit too early or push through the wrong pain. In this episode, I break down how to tell the difference, including why some discomfort is not just acceptable, but necessary for building stronger joints and tendons. In this episode, you'll learn: * The traffic light system for classifying pain during exercise (green, amber, and red) * The 0–10 pain scale rule and what your score actually means * The 3 most common mistakes people make when pain shows up in training * The 50% rule: How to manage a flare-up without losing your progress * Why stopping completely is often the worst thing you can do Whether you're dealing with an arthritic knee, an Achilles problem, or you're just not sure if what you're feeling is normal muscle soreness or something more serious, this episode gives you a practical, evidence-based framework you can use immediately. 🕐 Timestamps * 00:00 Pain and Training Dilemma * 00:48 Traffic Light Framework * 00:55 Green Pain & DOMS Explained * 01:28 Amber Pain — Why Discomfort Can Drive Adaptation * 03:00 Red Pain — When to Stop Immediately * 03:21 The First vs Last Rep Test * 04:41 The Pain Scale Rule & the 24-Hour Check * 06:10 The 3 Most Common Mistakes * 08:23 Flare-Ups & the 50% Rule * 09:11 Regressions & Exercise Options * 09:39 Resources & Wrap Up Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast050/ [https://nevertoooldtolift.com/podcast050/] 📖 Free eBook — Strength Training for the Over 50s: nevertoooldtolift.com/ebook ❓ Got a question about training with pain? Drop it in the comments and I'll answer it on the live Q&A — Wednesday 6th May.

Sarcopenia, Rest Periods & Getting Back to the Gym - Live Q&A

In this month's live Q&A, I'm answering four questions about muscle loss, getting back into training after a long break, recovery differences between men and women, and how to structure single-leg exercises efficiently. Questions Covered: Q1 (2:00): What is sarcopenia, and am I losing muscle without knowing it? I explain why sarcopenia isn't a disease that affects some people and not others; it's a universal biological process that happens to everyone who ages without resistance training. The key difference from actual age-related diseases like heart disease or dementia is that sarcopenia is entirely preventable and reversible through consistent resistance training. I cover the numbers (1-2% annual muscle loss after 50), the functional consequences beyond appearance (balance, falls, independence, bone density), and why the research shows it's never too late to start—even in your 80s and 90s. Q2 (13:30): How do I get back into training after years away, especially with new mobility issues? This question came from someone who was active before COVID and retirement, but hasn't done anything since, and now has mobility restrictions. I talk about muscle memory (it's real, you'll regain strength faster than building from scratch), why guilt isn't helpful, how to start conservatively (50% of previous weights), adapting exercises around mobility limitations, why connective tissue needs more recovery time than muscle, and the importance of treating the first few weeks as reconnaissance rather than performance. Q3 (28:00): Do women need shorter rest periods between sets than men? I dive into recent research (Nuckols et al., 2026) showing women completed nearly double the reps men did at 75% 1RM with 90-second rest periods, not because they fatigued slower during sets, but because they recovered faster between sets. I clarify this research was on trained individuals (1+ years experience), discuss the physiological mechanisms (fiber type composition, metabolic differences), and give practical guidance: women can often manage with 60-90 seconds for moderate loads, but heavy lifts (3-5 reps) still need 2-3 minutes regardless of sex. Q4 (37:30): Can I alternate legs on single-leg calf raises with no rest? I confirm that alternating sets is legitimate and time-efficient, but explain why you might still need 30-60 seconds of additional rest if training close to failure. I also cover why single-leg work prevents compensating with the stronger side, technical points for calf raises, and when to add weight. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast049/ [https://nevertoooldtolift.com/podcast049/] Episode Resources: 📚 Related Episodes: * Strength Training 101 - https://nevertoooldtolift.com/podcast002 * Recovery - https://nevertoooldtolift.com/podcast045 * Functional Movement Patterns - https://nevertoooldtolift.com/podcast009 📖 Free eBook: Getting Started with Strength Training for Older Adults Download at: https://nevertoooldtolift.com/ebook 💪 Stronger For Life Course: In this month's live Q&A, I'm answering four questions about muscle loss, getting back into training after a long break, recovery differences between men and women, and how to structure single-leg exercises efficiently. Questions Covered: Q1 (2:00): What is sarcopenia, and am I losing muscle without knowing it? I explain why sarcopenia isn't a disease that affects some people and not others; it's a universal biological process that happens to everyone who ages without resistance training. The key difference from actual age-related diseases like heart disease or dementia is that sarcopenia is entirely preventable and reversible through consistent resistance training. I cover the numbers (1-2% annual muscle loss after 50), the functional consequences beyond appearance (balance, falls, independence, bone density), and why the research shows it's never too late to start—even in your 80s and 90s. Q2 (13:30): How do I get back into training after years away, especially with new mobility issues? This question came from someone who was active before COVID and retirement, but hasn't done anything since, and now has mobility restrictions. I talk about muscle memory (it's real, you'll regain strength faster than building from scratch), why guilt isn't helpful, how to start conservatively (50% of previous weights), adapting exercises around mobility limitations, why connective tissue needs more recovery time than muscle, and the importance of treating the first few weeks as reconnaissance rather than performance. Q3 (28:00): Do women need shorter rest periods between sets than men? I dive into recent research (Nuckols et al., 2026) showing women completed nearly double the reps men did at 75% 1RM with 90-second rest periods, not because they fatigued slower during sets, but because they recovered faster between sets. I clarify this research was on trained individuals (1+ years experience), discuss the physiological mechanisms (fiber type composition, metabolic differences), and give practical guidance: women can often manage with 60-90 seconds for moderate loads, but heavy lifts (3-5 reps) still need 2-3 minutes regardless of sex. Q4 (37:30): Can I alternate legs on single-leg calf raises with no rest? I confirm that alternating sets is legitimate and time-efficient, but explain why you might still need 30-60 seconds of additional rest if training close to failure. I also cover why single-leg work prevents compensating with the stronger side, technical points for calf raises, and when to add weight. Episode Resources: 📚 Related Episodes: * Strength Training 101 - https://nevertoooldtolift.com/podcast002 * Recovery - https://nevertoooldtolift.com/podcast045 * Functional Movement Patterns - https://nevertoooldtolift.com/podcast009 📖 Free eBook: Getting Started with Strength Training for Older Adults Download at: https://nevertoooldtolift.com/ebook 💪 Stronger For Life Course: Comprehensive 12-week program with weekly Zoom support. Learn more at: https://nevertoooldtolift.com/course 🔬 Research References: Nuckols G, Overpeck CA, Hanson ED, Battaglini CL (2026). The effects of biological sex on fatigue during and recovery from resistance exercise. PeerJ, 14:e20542. https://peerj.com/articles/20542/ [https://peerj.com/articles/20542/] Nuzzo JL (2024). Sex differences in skeletal muscle fiber types: A meta-analysis. Clinical Anatomy, 37(1):81-102. https://onlinelibrary.wiley.com/doi/10.1002/ca.24091 [https://onlinelibrary.wiley.com/doi/10.1002/ca.24091] Haizlip KM, Harrison BC, Leinwand LA (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. Physiology, 30(1):30-39. https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/] Got questions for next month's Q&A? Leave them in the comments below, or email me at chris@nevertoooldtolift.com [chris@nevertoooldtolift.com] ⚕️ Disclaimer: This podcast provides general fitness and health information and is not a substitute for professional medical advice. Always consult with your doctor or physiotherapist before beginning any new exercise program. Timestamps: * 0:00 - Welcome & How to Submit Questions * 2:15 - Q1: What is Sarcopenia? * 10:00 - Q2: Returning After a Long Break * 18:21 - Q3: Women's Rest Periods 25:21 - Q4: Alternating Single-Leg Exercises * 34:44 - Resources & Outro Learn more at: https://nevertoooldtolift.com/course 🔬 Research References: Nuckols G, Overpeck CA, Hanson ED, Battaglini CL (2026). The effects of biological sex on fatigue during and recovery from resistance exercise. PeerJ, 14:e20542. https://peerj.com/articles/20542/ [https://peerj.com/articles/20542/] Nuzzo JL (2024). Sex differences in skeletal muscle fiber types: A meta-analysis. Clinical Anatomy, 37(1):81-102. https://onlinelibrary.wiley.com/doi/10.1002/ca.24091 [https://onlinelibrary.wiley.com/doi/10.1002/ca.24091] Haizlip KM, Harrison BC, Leinwand LA (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. Physiology, 30(1):30-39. https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/] Got questions for next month's Q&A? Leave them in the comments below, or email me at chris@nevertoooldtolift.com [chris@nevertoooldtolift.com] ⚕️ Disclaimer: This podcast provides general fitness and health information and is not a substitute for professional medical advice. Always consult with your doctor or physiotherapist before beginning any new exercise program. Timestamps: * 0:00 - Welcome & How to Submit Questions * 2:15 - Q1: What is Sarcopenia? * 10:00 - Q2: Returning After a Long Break * 18:21 - Q3: Women's Rest Periods 25:21 - Q4: Alternating Single-Leg Exercises * 34:44 - Resources & Outro #StrengthTraining #SarcopeniaPrevention #FitnessOver50 #ResistanceTraining #AgingWell