Are Deadlifts Bad for Your Back? - Ep 53

Strength Alone Isn't Enough to Prevent a Fall (Physical Therapist Explains Why)

Strength training is one of the most powerful things you can do to reduce your risk of falling. But it's only one part of the picture. In this episode, I'm joined by Dr. Shawn Waller, a Doctor of Physical Therapy from the US who has spent his career working out exactly why falls happen. He explains that fall prevention isn't just about strength. Your body relies on four systems to keep you balanced: strength, vision, sensation, and your inner ear. If any one of those is weak, your balance suffers, no matter how strong you are. We cover: * Why falls aren't an inevitable part of ageing, and can be prevented * The four systems your body needs for balance, and how to test each one at home * Why strength is your body armour, and which muscles matter most * The hidden balance system most people have never heard of * What orthostatic hypotension is and why hydration affects your risk of falling * How to make your home safer * Why being prepared for a fall matters as much as preventing one Shawn's fall prevention courses, Fall Proof Body and Fall Proof Home, are available with 25% off using the code NTOTL at checkout. * Fall Proof Body: https://christiley--yourptguy.thrivecart.com/fall-proof-body/ [https://christiley--yourptguy.thrivecart.com/fall-proof-body/] * Fall Proof Home: https://christiley--yourptguy.thrivecart.com/fall-proof-home-checkout/ [https://christiley--yourptguy.thrivecart.com/fall-proof-home-checkout/] * Fall Proof Life Bundle (best value): https://christiley--yourptguy.thrivecart.com/fall-proof-life-bundle-copy-2/ [https://christiley--yourptguy.thrivecart.com/fall-proof-life-bundle-copy-2/] The links above are affiliate links, meaning I may earn a small commission if you make a purchase. This doesn't cost you anything extra, and it helps support the podcast. Links mentioned: * Shawn's website: https://yourptguy.com [https://yourptguy.com] * Shawn's YouTube Channel: https://www.youtube.com/@yourPTguy [https://www.youtube.com/@yourPTguy] * Don't Fall (Shawn's book): https://geni.us/zsWYA [https://geni.us/zsWYA] Balance tests mentioned: 30-second sit-to-stand test: https://www.physio-pedia.com/30_Seconds_Sit_To_Stand_Test [https://www.physio-pedia.com/30_Seconds_Sit_To_Stand_Test] Timed Up and Go (TUG) test: https://www.physio-pedia.com/Timed_Up_and_Go_Test_(TUG) [https://www.physio-pedia.com/Timed_Up_and_Go_Test_(TUG)] Romberg test: https://www.physio-pedia.com/Romberg_Test [https://www.physio-pedia.com/Romberg_Test] Sit-to-rise test: https://www.discovermagazine.com/simple-sitting-test-predicts-how-long-youll-live-12 [https://www.discovermagazine.com/simple-sitting-test-predicts-how-long-youll-live-12] Full show notes: https://nevertoooldtolift.com/podcast056 [https://nevertoooldtolift.com/podcast056]

Finished Your Strength Training Programme? Here is What to Do Next - Ep55

Finishing a programme and not knowing what comes next is one of the most common reasons people stop training altogether. Not because they want to, but because without a clear next step, life fills the gap very quickly. In this episode, Chris Tiley takes the three principles from last week, progressive overload, variation and periodisation, and turns them into a practical framework you can use straight away, whatever stage you are at. Whether you have just finished a programme, been doing the same thing for months, or feel like your progress has stalled, by the end of this episode, you will have three clear questions to ask yourself and know exactly what to do next. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast055/ [https://nevertoooldtolift.com/podcast055/] This episode builds directly on the last episode. If you haven't listened to that yet, start there first: https://nevertoooldtolift.com/podcast054 [https://nevertoooldtolift.com/podcast054] Topics covered: * How to know whether you actually need a new programme or just need to keep going * The honest question most people avoid asking themselves * How to use exercise variation without losing your progress * Why dropping the weight back down is not going backwards * What periodisation looks like in practice and when to start thinking about it * The three questions to ask when your programme ends or stops working 🔗 Links Free strength training guide: https://nevertoooldtolift.com/ebook [https://nevertoooldtolift.com/ebook] Stronger for Life: https://nevertoooldtolift.com/course [https://nevertoooldtolift.com/course] Email Chris: chris@nevertoooldtolift.com [chris@nevertoooldtolift.com]

The Three Principles Behind Every Good Training Program - Ep 54

Ever finished a program and had no idea what to do next? Or followed a plan without really understanding why it was built the way it was? You're not alone. A lot of people are great at following programs but feel completely lost the moment the plan runs out, or when something needs to change. And the reason is almost always the same: nobody ever explained the principles behind the program in the first place. In this episode, Chris breaks down the three core principles that underpin every well-designed strength training program: Progressive overload: Why the body adapts to whatever you give it, and why that means you have to keep increasing the demands over time. It's not about more weight for the sake of it. It's about staying slightly ahead of what your body has already figured out. Variation: Why doing the same exercises indefinitely will eventually stop working, and how to change things strategically without losing the consistency that builds strength in the first place. Periodisation: Why well-designed programs move through different phases and rep ranges intentionally, and why that's actually protective for your joints as well as effective for your progress. This is part one of a two-part series. Next week, Chris takes these three principles and shows you exactly how to apply them in practice, including what to do when a program ends, how to know when it's time to change things, and what the next phase of your training should look like. Whether you're someone who's just finished their first program and isn't sure where to go next, or you've been training for a while and feel like your progress has stalled, this episode gives you the framework to start making decisions with confidence. This episode references Episode 2: How to Build Muscle Strength: https://nevertoooldtolift.com/podcast002 [https://nevertoooldtolift.com/podcast002] Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast054/ [https://nevertoooldtolift.com/podcast054/] 📧 Questions? chris@nevertoooldtolift.com [chris@nevertoooldtolift.com] 📖 Free eBook: https://nevertoooldtolift.com/ebook [https://nevertoooldtolift.com/ebook] 💪 Stronger for Life course: https://nevertoooldtolift.com/course [https://nevertoooldtolift.com/course]

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. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast053/ [https://nevertoooldtolift.com/podcast053/] 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. Shownotes: For the full show notes page, go to: https://nevertoooldtolift.com/podcast052/ [https://nevertoooldtolift.com/podcast052/] 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.