This is the episode where we lay out our fitness philosophy and give you steps to take action right away.

Strength training is by far the most effective way to increase muscle mass, boost your metabolism, and improve your health in more ways than you can imagine, from mobility, balance, and flexibility to reduced risk of metabolic disease, high blood pressure, high cholesterol, and injury. It also tests you physically and mentally because it’s hard—one of the best reasons for doing it!

Today is about getting you moving on a training program right away.

We will definitely cover some basic principles of strength training and muscle building, but we’ll save a deep dive into all things strength-related for the next episode, where we’ll examine in great detail WHY strength and resistance training are so important.

But today is all about ACTION. Getting you moving and lifting right away. No excuses.

Timestamps:

00:31 - The effectiveness of strength training
02:05 - Understanding the lingo (defining terms)
06:56 - Why follow a training program (vs. random exercise)?
07:56 - Requirements for an effective strength training program
10:40 - The best type of exercise and equipment for strength
13:36 - What if I don't have access to a barbell or power rack?
16:13 - The importance of the "Big 4" compound lifts
18:05 - Proper form and technique
21:15 - Choosing the right program
33:07 - Your plan of action to START TODAY
35:46 - Recap and preview of upcoming episodes

RELATED LINKS

• Starting Strength: Basic Barbell Training
• Greg Nuckols - 28 Free Programs
• Andy Morgan - The Big 3 Routine
• Barbell Logic "Gym Shorts" YouTube playlist
• The Fitness Wiki
• MyoTape Body Measure Tape

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏