The Judd Lienhard Podcast

In this solo episode of The Judd Lienhard Podcast, Judd ranks common upper body exercises from S–F tier based on real-world functionality, injury risk, and long-term return on investment for the general population.

This is not a bodybuilding or max-strength ranking. Instead, Judd breaks down which upper body movements actually carry over to daily life, athletic durability, and longevity — and which popular lifts may be overrated or unnecessarily risky for most people.

You’ll hear why exercises like the barbell bench press, shrugs, seated rows, overhead pressing, curls, dips, planks, and pull-ups land where they do — and what Judd recommends instead to build strength that transfers outside the gym.

Throughout the episode, Judd explains:

• What “functional” strength really means for everyday athletes
• Why some classic gym lifts rank lower than expected
• How injury risk, mobility limitations, and movement skill affect exercise selection
• The S-tier alternatives Judd prefers for pressing, pulling, arms, shoulders, and core
• How to train upper body strength for performance, resilience, and longevity

This episode is designed to challenge conventional training dogma.

If you care about training smarter, staying healthy, and building strength that actually carries over to life, this episode will change how you think about upper body exercise selection.

Checkout Judd's Training App & Merch: JuddLienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Gym confidence and smarter training decisions are what separate real strength progress from staying average. In this Q&A episode, Judd Lienhard answers listener questions on how to train with confidence, structure workouts more effectively, and think like an athlete instead of chasing approval or trends.

Judd shares practical coaching insight across training, nutrition, recovery, and mindset — including how to approach unconventional exercises in the gym, how to structure calories for performance and fat loss, what to eat after late-night workouts, and how to train around night shifts.

This episode also covers:

• How to build gym confidence without second-guessing your training
• Where heavy singles, doubles, and triples fit in strength and hypertrophy programs
• Kettlebells vs dumbbells for athletic development
• Shoes, foot health, and minimalist vs cushioned footwear
• Training differences between men and women
• Mobility, joint health, yoga, and Pilates for long-term performance

If you’re tired of guessing in the gym and want a smarter, more sustainable approach to training, you can train with Judd inside his Fitness App — designed for athletes who care about strength, durability, and long-term progress.
Learn more and start training smarter: JuddLienhard.com

Always be an athlete.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Judd Lienhard breaks down how to approach a fitness reset in 2026 without burning out, quitting, or relying on short-term motivation.

Rather than chasing perfect routines or “optimal” methods, Judd explains why lasting change is built on small, repeatable habits that support your goals over time. He shares how discipline is formed, why motivation is unreliable, and how to design your daily routines and environment so progress becomes easier instead of harder.

The conversation also explores where fitness is heading in 2026, including a growing focus on health, recovery, athleticism, and long-term performance — not just aesthetics. Judd offers a grounded perspective on trends like recovery tools, breathing practices, cold exposure, and training for longevity, while pushing back against all-or-nothing thinking.

If you’re looking for structured training that prioritizes strength, durability, and athleticism for real life, you can train directly with Judd inside his fitness app:
 👉 Judd Lienhard Training App: Start Your FREE 7-day Trial Here

Checkout Judd's latest merch available here:
 👉 Always Be An Athlete Merch: Shop Here

Topics include:

• Why most fitness resets fail
• How habits are built and sustained
• Discipline vs motivation
• Training for health, longevity, and athleticism
• Fitness trends shaping 2026
• How to simplify training without losing results

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Best Of 2025 (Part 2) is a curated highlight episode of The Judd Lienhard Podcast, featuring some of the most impactful conversations of the year on strength training, athletic performance, longevity, breathwork, leadership, and long-term athletic development.

This episode brings together key moments and ideas from Judd’s conversations with Marcus Capone, Bert Sorin, Matt Johnson, Mark Bell, Jon Heck, Dr. Belisa Vranich, Clifton Harski, and Tim Riley—voices spanning elite training, business, military leadership, breath science, and real-world performance.

Each segment reflects principles that continue to shape how Judd approaches coaching athletes, building durable strength, improving performance, and sustaining an athletic life long after competitive sport.

Thank you to everyone who listened, shared episodes, and supported the show throughout 2025. The growth of The Judd Lienhard Podcast has been entirely community-driven, and that support matters.

Featured Guests in This Episode
Marcus Capone
Bert Sorin
Matt Johnson
Mark Bell
Jon Heck
Dr. Belisa Vranich
Clifton Harski
Tim Riley

Train with Judd
Try Judd’s Fitness App with a free 7-day trial. The exclusive home of the MASS Method—programs for movement, athleticism, strength, speed, and longevity. Includes full-gym, limited-equipment, and bodyweight options, plus 14+ training blocks with new programs added regularly.
👉 https://www.juddlienhard.com

Follow Judd Lienhard
YouTube: https://www.youtube.com/@JuddLienhard

Instagram: https://www.instagram.com/juddlienhard/

Facebook: https://www.facebook.com/jlienhard

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

This is Best Of 2025 (Part 1) — a look back at some of the conversations and ideas that shaped how I thought about training, performance, and athletic development over the past year.

This episode features selected clips from podcast conversations with Thomas DeLauer, Ben Patrick, John Welbourn, Brad Dunn, Adriell Mayes, Gabby Reece, Dr. Trevor Bachmeyer, and Daniel Back. Each of these discussions explored different angles of performance from strength and resilience to longevity, mindset, and the realities of long-term training.

Thank you to everyone who listened, shared episodes, and supported the podcast throughout 2025. The show's growth has been entirely community-driven, and I don’t take that for granted.

Part 1 focuses on several of the most impactful moments from the year, with more coming in Part 2.

New Merch: juddlienhard.com/shop

Judd's Training App: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

In this rapid-fire Q&A episode, Judd Lienhard shares the best lesson he took from football—a simple framework that applies to lifting, rehab, performance, and life: Patience. Angles. Aggression. Be patient and let the play develop, take the right angle with a smart plan, then finish with relentless execution.

From there, Judd and Mia rip through listener questions on periodization (why consistency beats random exercise hopping), shoulder injuries and training modifications, herniated discs and spine-friendly strategies, stress fractures and maintaining conditioning without impact, and the best ways to improve ankle mobility without wrecking your squat pattern.

They also hit Bulgarian split squat loading (contralateral vs ipsilateral), fueling vs “fasted” training (and why glycogen matters), what actually makes a pre-workout work (hint: hydration + salt + carbs), sprint progressions for adults, hack squats that blow up your back (and the fix), peptides like BPC-157/TB-500, IT band flare-ups, knee-friendly lower body strength for older lifters, and how Judd programs loaded carries for real-world performance.

Try Judd’s training app (7-day free trial) for strength, speed, and performance programs: juddlienhard.com

Topics covered:

• Patience, angles, aggression: Judd’s football-to-life framework
• Periodization: why focusing for weeks/months beats random rotation
• Shoulder pain: range, force profile, stability demands, grip changes
• Herniated discs: compression vs distraction + extension/flexion considerations
• Stress fractures/shin pain: keep fitness with non-impact conditioning
• Ankle mobility fixes + when to use lifting shoes/heel elevation
• Pre-workout fundamentals: salt, hydration, carbs > stimulants
• Sprint programming: progressions before full-speed efforts
• Hack squat back pain: bracing + rib position + pad contact
• Knee arthritis: slow/light full ROM + heavy partials + sled work
• Loaded carries: offsets, rack, overhead, cradle/Zercher

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Are gym machines “non-functional”? No. They’re a tool, and if you’re avoiding them out of dogma, you’re limiting your results.

In this episode, Judd Lienhard breaks down why gym machines build real strength, muscle, and performance, and why the idea that machines are inferior to free weights doesn’t hold up under basic biomechanics, force production, or real-world coaching.

Judd explains when free weights make sense, when machines are the better choice, and how smart athletes and coaches use both to build stronger, more durable bodies.

Topics covered:

• What “functional training” actually means
• Machines vs free weights for strength and athletic performance
• Stability, force output, and mechanical tension
• Training around injuries and mobility limitations
• Why isolation exercises matter for full muscle development
• How machines improve efficiency, volume, and progression

Free weights are a great foundation — but they aren’t the only tool that works. Machines aren’t useless, and they aren’t non-functional. They’re part of intelligent training.

Train smarter with Judd’s programs: JuddLienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

In this Q&A episode, Judd addresses common training questions using the same principles he applies with athletes and clients.

Topics include how to get back into training after time off, how to build a strong hinge with back pain, and what to consider when dealing with sciatica. Judd also breaks down push/pull/legs programming, how long to run a training block, and how to think about volume, recovery, and consistency without burning out or getting injured.

You’ll also hear Judd’s perspective on training athletes (including soccer players), simple mobility and maintenance work for active people, and advice for those interested in becoming a strength coach.

In this episode:

• Getting back into training after a break
• Back pain–friendly hinge and deadlift strategies
• Sciatica considerations: what helps and what to avoid
• Push/Pull/Legs splits and weekly programming options
• Training blocks, progression timelines, and recovery
• Mobility and maintenance for long-term durability
• How to start a career in strength coaching

📲 Try Judd’s Fitness App (Free 7-Day Trial):
Train the MASS Method — programs for movement, athleticism, strength, and speed, with full-gym, limited-equipment, and bodyweight options.
👉 juddlienhard.com

Follow Judd Lienhard:
 Instagram: @juddlienhard
YouTube: Judd Lienhard
Podcast: The Judd Lienhard Podcast

#StrengthTraining #BackPain #Sciatica #Mobility #WorkoutProgramming #FitnessPodcast #JuddLienhard #AthleticTraining #QandA

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Is full range of motion always better?
Or is that just dogmatic gym culture pretending context doesn’t matter?

In this solo episode, Judd Lienhard—former Army Ranger, college linebacker, and strength & performance coach with 15+ years of experience—breaks down the full range of motion vs partial range of motion debate without the internet nonsense.

Train smarter with Judd’s performance-based programs.
Get access to Judd Lienhard’s full training app—strength, athletic development, mobility, and conditioning built for real bodies, not dogma. Start your FREE 7-day trial now: JuddLienhard.com

This episode covers:

• Why “full range of motion” is a misleading, context-dependent term
• When partial reps actually build MORE strength and power
• How injuries, limb length, joint structure, and mobility change what “optimal” looks like
• Why elite athletes and top strength coaches intentionally limit range of motion
• The role of hypertrophy vs strength vs athletic performance
• How fatigue, CNS load, and season timing should influence exercise selection
• When accommodating resistance (bands & chains) makes more sense than dogma

If your goal is athletic performance, long-term strength, or injury-resilient training, this episode will challenge the idea that deeper is always better—and explain why smart training adapts to the athlete, not ideology.

🎧 Whether you’re a strength coach, athlete, lifter, or serious gym-goer, this episode will change how you think about reps, depth, and performance.

Listen, subscribe, and leave a review to support the show.
New episodes drop weekly.

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Training pain vs. injury. Building muscle after 40. TRT. Mobility. HRV. Explosiveness as you age.

In this Q&A episode of The Judd Lienhard Podcast, Judd answers some of the most common (and most misunderstood) questions around training, recovery, and performance after 40.

If you’ve ever questioned whether you should push through discomfort or back off, or wondered how aging actually affects strength, power, and recovery, this episode is for you.

Judd breaks down how to distinguish normal training pain from real injury signals, why loss of power and strength inhibition are red flags you shouldn’t ignore, and how most injuries build slowly long before something “goes wrong.” He explains how smarter training adjustments help you continue progressing instead of ending up sidelined.

The conversation also covers muscle growth after 40, explosiveness and power development, mobility versus flexibility, HRV and wearable data, and an honest discussion on testosterone, TRT, and hormone optimization.

This episode is for anyone who wants to train hard, stay athletic, and make smarter decisions as they get older, without wrecking their body in the process.

Episode Chapters / Timestamps

00:00 Training Pain vs. Injury — When to Push or Shut It Down
03:54 Building Muscle After 40 — What Actually Changes
06:30 Early Warning Signs That Lead to Major Injuries
07:45 Can You Still Build Explosiveness After 40?
09:40 Power vs. Strength vs. Endurance as You Age
11:15 Dead-Stop Training & Ballistic Movements
13:05 HRV, Sleep & Wearable Data
15:47 Mobility vs. Flexibility
20:15 Testosterone, TRT & Hormone Optimization
26:30 Natural Ways to Optimize Testosterone
30:10 Estrogen, Mood, Sleep & Performance

About the Show

The Judd Lienhard Podcast focuses on strength, discipline, and athletic development for real life. Hosted by performance coach and former Army Ranger Judd Lienhard, the show breaks down training, mindset, and performance.

New episodes drop on Tuesdays. Q&A episodes drop on Thursdays.

Follow Judd Lienhard:
📲 Instagram: @juddlienhard
📺 YouTube: youtube.com/@juddlienhard  

Train with Judd: juddlienhard.com

This episode is brought to you by David Protein

David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥