The Never Too Old to Lift Podcast

From walking stick to 55kg deadlift, this is what strength training over 70 can really look like. Phil was 75 years old when he first came to see me. He had two serious knee injuries (2016 and 2018), no gym history whatsoever, and no expectations beyond getting a bit of help calming his knees down.
He was using a walking stick regularly, couldn't kneel down, and had given up on his garden for two years. By the time we filmed this conversation in 2021, he was deadlifting 55 kilograms for 10 reps. That's almost his entire bodyweight (he's since gone on to deadlift 75kg and backsquat 65kg).
This is one of the most powerful stories in the Never Too Old to Lift archive, and it's exactly why I believe strength training for older adults is one of the most important things we can be talking about.
In this episode, we cover:
What it actually felt like to walk into a gym for the first time at 75 with no exercise background
How Phil kept training through COVID lockdowns with a resistance band and a cleaning bag
The moment he realised something had genuinely changed
Deadlifting 55kg, squatting 45kg, and losing two stone
Why he believes guided professional support is the key to exercising safely with knee problems
Why the fear of injury from strength training is, in his words, unfair

Phil still comes to my over-60s strengthening class every week. He's still lifting. Still gardening. Still kneeling in church.
If you're wondering whether it's too late to start strength training, or whether your knees, your age, or your lack of gym experience mean it's not for someone like you, Phil is your answer.
Shownotes:
For the full show notes page, go to:
https://nevertoooldtolift.com/podcast048/
New to strength training and not sure where to start?
Download the free ebook, which walks you through how to build your first strength training programme, including which exercises to choose and how to progress them at your own pace.
nevertoooldtolift.com/ebook
Ready to take the next step?
If this episode has got you thinking it's time to actually get started. Stronger for Life is the online course and community designed specifically for adults over 50 who want to build strength safely and confidently, with the guidance of a physiotherapist every step of the way.
Find out more at nevertoooldtolift.com/course

One in two women over the age of 50 will suffer an osteoporosis-related fracture in their lifetime. One in five men. Not might — will. And yet most people walking around right now have no idea their bones are quietly becoming more fragile. No symptoms, no warning, until there is one.
In this episode, Chris explains what osteoporosis actually is, why the stakes are higher than most people realise, and, most importantly, what you can do right now to change the trajectory of your bone health.
In this episode you'll learn:
What osteoporosis actually is and how it differs from normal age-related bone loss
Why a wrist fracture in your fifties could be your body's most important warning signal
Why walking and swimming alone are not enough to protect your bones
The three principles that make resistance training so effective for bone density
Why fear of movement after a diagnosis is one of the biggest risks of all
The one type of exercise that is contraindicated for people with spinal osteoporosis

Shownotes:
For the full show notes page, go to:
https://nevertoooldtolift.com/podcast047/
Episode mentioned: Episode 15 — Women's Health, Menopause and Strength Training with Michelle Lyons https://nevertoooldtolift.com/podcast015
New to strength training and not sure where to start?
Download the free ebook — it walks you through how to build your first strength training programme, including which exercises to choose and how to progress them at your own pace.
nevertoooldtolift.com/ebook
Ready to take the next step?
If this episode has got you thinking it's time to actually get started, Stronger for Life is the online course and community designed specifically for adults over 50 who want to build strength safely and confidently, with the guidance of a physiotherapist every step of the way.
Find out more at nevertoooldtolift.com/course

You don't need a complicated gym routine to get stronger after 60. Just three exercises, twice a week, about 20 minutes — and that's genuinely it.
In this episode, I break down the only three exercises you need to start strength training as a beginner over 50, 60, or 70: the goblet squat (or sit-to-stand), the Romanian deadlift, and the overhead press. These cover the movement patterns you use every single day, getting up from a chair, picking things off the floor, and reaching overhead.
No overwhelm. No 12-exercise programmes. Just a minimalist strength training approach designed to build the habit and get you noticeably stronger in 8-12 weeks.
What's covered:
Why most people never start (and how to fix that)
Exercise 1: Goblet Squat (or sit-to-stand variation)
Exercise 2: Romanian Deadlift (hip hinge pattern)
Exercise 3: Overhead Press (or chest press alternative)
How to programme it: sets, reps, rest periods, and frequency
"Isn't 3 exercises too simple?" - why minimal beats complicated

Shownotes:
For the full show notes page, go to:
https://nevertoooldtolift.com/podcast046/
Mentioned in this episode:
Free ebook with video demonstrations: https://nevertoooldtolift.com/ebook/

Related episodes:
Episode 002: Strength Training 101 - https://nevertoooldtolift.com/podcast002/
Episode 009: The 7 Essential Movement Patterns - https://nevertoooldtolift.com/podcast009/
Episode 016: The 7-Step Framework for Getting Started - https://nevertoooldtolift.com/podcast016/

If you know someone who keeps saying they don't have time to get stronger or feels overwhelmed by all the conflicting advice, share this episode with them.

Here's the confusing part about strength training: you don't actually get stronger IN the gym. You get stronger during recovery.
The gym creates the stimulus. Recovery is where your body adapts and builds strength.
But most people get rest wrong, either not resting enough (training every day, rushing between sets) or resting too much (waiting a week between sessions, avoiding the gym).
In this episode, Chris breaks down both types of rest you need:
Rest Between Workouts:
Why 48 hours between training the same muscles works for most people
How to structure 2, 3, or 4+ sessions per week
The difference between full body workouts (best for beginners 2-3x/week) and splits (for those training 4-6x/week)
What "rest day" actually means (hint: you can still walk, garden, and live your life)
Signs you need more recovery vs. signs you're resting too much

Rest Between Sets:
Why 2-3 minutes between sets isn't wasted time - it's essential for performance
What happens when you rush
The time-efficient alternative: pairing exercises
Pros and cons of paired exercises vs. straight sets
How to use a timer to get this right

Key insights:
Early strength gains come from your nervous system learning to coordinate muscles better, not just muscle growth
Recovery varies based on sleep, nutrition, stress, and training experience
"More is better" and "I need a week off" are both wrong - the sweet spot is 2-3 sessions per week for most beginners
A 40-minute workout with proper rest beats a rushed 25-minute session every time

The mindset shift: Rest days aren't gaps in your training - they're part of your training. Recovery is scheduled, deliberate, and productive.
You don't get stronger by training harder with no rest. You get stronger by training hard, recovering properly, and repeating.
Shownotes:
For the full show notes page, go to:
https://nevertoooldtolift.com/podcast045/

🎙️ Episode 44: Welcome to the March monthly live Q&A podcast episode! Today I'm answering your questions about finding time to train, osteoporosis exercise strategies, working around arthritic knee pain, and whether daily stair climbing counts as effective strength training.

🎯 Questions Answered in This Episode:

1. "I'm struggling to find time to train - can I do just 1-2 exercises daily until I have time for full sessions?" (03:50)

2. "I have femoral neck osteoporosis on my DEXA scan - what are the best exercises for this?" (10:28) Important disclaimer: This is general guidance, not individual medical advice - please consult a physiotherapist for your specific case.

3. "I have patellofemoral arthritis and everything I try flares my knee up - what can you suggest?" (20:53)

4. "I've started walking stairs 10 minutes twice daily - is this a good exercise snack?" (34:28)

Shownotes:
For the full show notes page, go to:
https://nevertoooldtolift.com/podcast044/

🔗 Resources Mentioned:
Episode 40 - Jackie Lynch (Menopause Nutritionist): Micronutrients for bone health, protein requirements for muscle support
https://nevertoooldtolift.com/podcast040/
Episode 20 - Steve & "Snack Activities": The concept of accumulating short exercise bursts throughout the day
https://nevertoooldtolift.com/podcast020/

Help the podcast grow: If you've found value in these episodes, please leave a rating or review on your podcast player - it helps us reach more people who could benefit from strength training guidance.

📅 Next Live Q&A:
Wednesday, April 8th at 12pm GMT (note: not the first Wednesday due to being away on a skiing trip!)

Get Started:
📹 Free Masterclass: https://nevertoooldtolift.com/strength-training-masterclass/
📘 Free eBook: https://nevertoooldtolift.com/ebook
📖 Paperback: https://geni.us/ntotlbook
👥 Course & Community: https://nevertoooldtolift.com/course
🏋️‍♀️ In-person appointments: https://christileyphysiotherapy.com/

⚠️ IMPORTANT DISCLAIMERS:
Osteoporosis: The guidance provided is general information about exercise and osteoporosis, not individual medical advice. If you have a recent diagnosis, consult with a physiotherapist or medical professional who can assess your specific case and starting point before beginning any new exercise program.
Arthritis & Pain: The strategies discussed are general approaches to managing arthritic knee pain. Individual responses vary, and persistent pain should be evaluated by a healthcare professional.
General: Information provided is for educational purposes only. Always consult your healthcare provider before starting any new exercise program, especially when managing medical conditions.