Why do women experience muscle decline earlier than men—and what role do hormones play? In this episode, we unpack new research mapping how female neuromuscular function changes from age 18 to 80, spotlighting the sharp drop-off that begins around menopause. Discover how age, hormones like oestradiol and progesterone, muscle composition, and lifestyle factors interact to shape women’s physical strength across the lifespan. Whether you’re a clinician, trainer, or just curious about women’s health, this episode offers powerful insights into how to better support strength, function, and longevity in the female body.

Why do some workouts leave you sore for days, while others don’t? In this episode, we dive into new research comparing single-joint vs. multi-joint exercises and their impact on recovery, muscle swelling, and performance. You’ll learn:

• Which exercises cause more functional fatigue

• How muscle damage varies between the rectus femoris and vastus lateralis

• Why you might feel recovered before your muscles actually are

• How to use this science to tailor training for strength, power, or hypertrophy

Whether you’re a coach, clinician, or gym rat, this episode helps you optimise performance and recovery by choosing the right exercises for the right goals

Can a single year of heavy resistance training keep older adults strong for years to come? In this episode, we explore groundbreaking research from the LISA study, which followed retirees for four years after just one year of supervised heavy training. The results are powerful: participants who lifted heavy maintained their leg strength and lean muscle mass, while others declined. Even more surprising? These gains were sustained without continued formal training. Tune in to discover why intensity matters, how neural adaptations beat muscle loss, and what this means for aging well, staying independent, and reshaping public health advice for retirement-age adults.

In this episode we dive into the latest evidence from a 2025 meta-analysis examining how exercise—both aerobic and resistance—can be a powerful tool in treating depression and anxiety. Discover why the type of movement might matter more for anxiety, how even sub-guideline exercise levels make a difference, and why physical activity remains underutilised in mainstream mental health care. We unpack what this means for clinical practice, how barriers can be overcome, and the real-world mental health benefits of simply moving more. If you’re a clinician, health coach, or someone seeking natural strategies to support mental wellbeing, this episode is for you.

🔑 Key Topics Covered:

• Aerobic vs resistance exercise: what helps and why

• Mental health benefits even below WHO guidelines

• Why exercise isn’t yet standard mental health care (but should be)

• Practical takeaways for patients and professionals alike

What if the key to healing a stubborn tendon injury isn’t just in the tendon—but in the brain? In this episode, we dive into cutting-edge research that flips traditional tendinopathy rehab on its head. We explore why eccentric-heavy protocols often fail, how cortical inhibition sabotages recovery, and what actually works to stimulate tendon healing.

From isometric holds that rewire the nervous system to metronome-paced strength training, triplanar movement, and personalized loading based on joint laxity, this episode unpacks powerful, evidence-based strategies to manage chronic tendinopathy. Whether you’re an athlete, clinician, or rehab nerd, you’ll walk away with tools to rethink how tendons are trained, treated, and rebuilt for long-term strength and performance.

Season 2 is here. Now that we are done covering some of the more common topics, we plan to dive into some more detailed, nuanced and recent research. Episode 18 - Re-examining Loading Recommendations for Muscle Growth. Are the old gym rules holding you back? In this episode, we explore a groundbreaking re-examination of the repetition continuum from Schoenfeld and colleagues, challenging the long-standing idea that specific rep ranges are essential for specific results. Can you really build muscle with light weights? Is training to failure the real game-changer? And how important is volume versus load?

We break down what the latest science says about optimising strength, hypertrophy, and muscular endurance — and what this means for your training or your clients’. Whether you’re a coach, clinician, or curious lifter, this episode arms you with evidence-based insights to make smarter programming decisions and ditch outdated dogma.

In this episode, we dive into the Australian Association for Exercise and Sports Science’s position statement on Exercise and Hypertension, unpacking how movement can be a powerful prescription for one of the world’s leading causes of preventable death. We’ll explore the science behind aerobic and resistance training for blood pressure control, why allied health professionals (not just doctors) play a crucial role, and how even modest changes in exercise routines can lead to life-saving outcomes. Whether you’re a clinician, exercise professional, or just curious about the health benefits of physical activity, this episode offers evidence-based insights and practical takeaways to inform safe, effective hypertension management through movement.

In this episode, we dive into a cornerstone publication that tackles one of the biggest barriers to effective physical activity promotion: inconsistent terminology. Join us as we unpack the 2010 position statement by Norton, Norton, and Sadgrove, which calls for a universal system to describe exercise intensity.

We explore the proposed five-level intensity framework—sedentary, light, moderate, vigorous, and high—and discuss how using consistent objective and subjective measures (like METs and the Borg RPE scale) can revolutionise how we prescribe, research, and talk about physical activity. Whether you’re a health professional, exercise scientist, or just curious about how activity is classified, this episode will help you understand why language matters in movement—and how small changes in terminology can lead to big improvements in health outcomes.

In this episode owe break down the latest Exercise & Sports Science Australia (ESSA) position statement on exercise training for people living with chronic heart failure (CHF). Join us as we explore how evidence-based aerobic and resistance training can reverse maladaptations, improve functional capacity, and potentially reduce mortality and hospitalisations. We’ll cover key recommendations, contraindications, and the role of tailored exercise programs — all through the lens of practical, safe, and effective delivery by exercise professionals. Whether you’re a healthcare provider, exercise physiologist, or simply passionate about cardiac rehab, this is your go-to guide for turning research into results.

Is exercise the key to managing osteoarthritis pain? In this episode, we unpack the 2011 review by Bennell and Hinman on the role of exercise in treating hip and knee OA. Discover how aerobic, strengthening, aquatic, and Tai Chi-based exercises can reduce pain, improve function, and enhance quality of life—regardless of OA severity. We explore evidence-based strategies for individualised exercise prescription, discuss why adherence is critical, and explain why exercise doesn’t alter joint structure—but still changes lives. Whether you’re an exercise professional, health practitioner, or someone living with OA, this episode offers practical insights and clear takeaways to help you keep moving safely and confidently.