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.

Connect with Sam Palmer:

Website: https://www.midlifemakeover.co.uk/middle-age-health-and-fitness

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

Facebook / Community: https://www.facebook.com/samsmidlifemakeover

LinkedIn: 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/

Free Never Too Old to Lift eBook - https://nevertoooldtolift.com/ebook

Paperback version of Never Too Old to Lift from Amazon - https://geni.us/ntotlbook

Stronger for Life Course, Coaching, and Community - https://nevertoooldtolift.com/course

In-person physiotherapy appointment - https://christileyphysiotherapy.com/

Got a question for a future Q&A? Email me at: [email protected]

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.

One year in. 50 episodes. And one lesson stands above everything else: the biggest barrier to getting stronger after 60 isn't your age, your joints, or your fitness level. It's the belief that strength training simply isn't for you.

In this episode, Chris reflects on what a year of conversations with physiotherapists, exercise psychologists, menopause specialists, and people who got started later in life has actually taught him, and what it has taught him about you.

In this episode:

• Why the identity barrier matters more than any physical barrier
• Real stories from guests that show what the moment of change actually looks like
• How fear of injury keeps people stuck, and what the evidence says instead
• The menopause and muscle connection: why it matters more than you think
• Why the 12-week transformation myth is keeping people from the long game
• The one word that changes everything

Episodes referenced:

• Episode 6 (Elizabeth): https://www.nevertoooldtolift.com/podcast006
• Episode 10 (Kim): https://www.nevertoooldtolift.com/podcast010
• Episode 11 (Belief Systems): https://www.nevertoooldtolift.com/podcast011
• Episode 15 (Michelle): https://www.nevertoooldtolift.com/podcast015
• Episode 18 (Betsy): https://www.nevertoooldtolift.com/podcast018
• Episode 20 (Steve): https://www.nevertoooldtolift.com/podcast020
• Episode 22 (Mary and Linda): https://www.nevertoooldtolift.com/podcast022
• Episode 27 (Andrew): https://www.nevertoooldtolift.com/podcast027
• Episode 29 (Christien): https://www.nevertoooldtolift.com/podcast029
• Episode 31 (Dustin): https://www.nevertoooldtolift.com/podcast031
• Episode 33 (Sarah Marsh): https://www.nevertoooldtolift.com/podcast033

Shownotes:

For the full show notes page, go to:

https://nevertoooldtolift.com/podcast051/

Got a story about starting strength training after 60? Chris would love to feature it in a future episode. Email [email protected] or leave a comment on YouTube.

Want to suggest topics or guests for the next 50 episodes? Get in touch using the same details above.

📖 Download the free ebook: https://www.nevertoooldtolift.com/ebook

💻 Stronger for Life course: https://www.nevertoooldtolift.com/course

Should you train through pain, or stop? As a physiotherapist, I give you a simple traffic light framework (green, amber, red) to make the right call every time.

Most people over 50 either quit too early or push through the wrong pain. In this episode, I break down how to tell the difference, including why some discomfort is not just acceptable, but necessary for building stronger joints and tendons.

In this episode, you'll learn:

• The traffic light system for classifying pain during exercise (green, amber, and red)
• The 0–10 pain scale rule and what your score actually means
• The 3 most common mistakes people make when pain shows up in training
• The 50% rule: How to manage a flare-up without losing your progress
• Why stopping completely is often the worst thing you can do

Whether you're dealing with an arthritic knee, an Achilles problem, or you're just not sure if what you're feeling is normal muscle soreness or something more serious, this episode gives you a practical, evidence-based framework you can use immediately.

🕐 Timestamps

• 00:00 Pain and Training Dilemma
• 00:48 Traffic Light Framework
• 00:55 Green Pain & DOMS Explained
• 01:28 Amber Pain — Why Discomfort Can Drive Adaptation
• 03:00 Red Pain — When to Stop Immediately
• 03:21 The First vs Last Rep Test
• 04:41 The Pain Scale Rule & the 24-Hour Check
• 06:10 The 3 Most Common Mistakes
• 08:23 Flare-Ups & the 50% Rule
• 09:11 Regressions & Exercise Options
• 09:39 Resources & Wrap Up

Shownotes:

For the full show notes page, go to:

https://nevertoooldtolift.com/podcast050/

📖 Free eBook — Strength Training for the Over 50s: nevertoooldtolift.com/ebook

❓ Got a question about training with pain? Drop it in the comments and I'll answer it on the live Q&A — Wednesday 6th May.

In this month's live Q&A, I'm answering four questions about muscle loss, getting back into training after a long break, recovery differences between men and women, and how to structure single-leg exercises efficiently.

Questions Covered:

Q1 (2:00): What is sarcopenia, and am I losing muscle without knowing it? I explain why sarcopenia isn't a disease that affects some people and not others; it's a universal biological process that happens to everyone who ages without resistance training. The key difference from actual age-related diseases like heart disease or dementia is that sarcopenia is entirely preventable and reversible through consistent resistance training. I cover the numbers (1-2% annual muscle loss after 50), the functional consequences beyond appearance (balance, falls, independence, bone density), and why the research shows it's never too late to start—even in your 80s and 90s.

Q2 (13:30): How do I get back into training after years away, especially with new mobility issues? This question came from someone who was active before COVID and retirement, but hasn't done anything since, and now has mobility restrictions. I talk about muscle memory (it's real, you'll regain strength faster than building from scratch), why guilt isn't helpful, how to start conservatively (50% of previous weights), adapting exercises around mobility limitations, why connective tissue needs more recovery time than muscle, and the importance of treating the first few weeks as reconnaissance rather than performance.

Q3 (28:00): Do women need shorter rest periods between sets than men? I dive into recent research (Nuckols et al., 2026) showing women completed nearly double the reps men did at 75% 1RM with 90-second rest periods, not because they fatigued slower during sets, but because they recovered faster between sets. I clarify this research was on trained individuals (1+ years experience), discuss the physiological mechanisms (fiber type composition, metabolic differences), and give practical guidance: women can often manage with 60-90 seconds for moderate loads, but heavy lifts (3-5 reps) still need 2-3 minutes regardless of sex.

Q4 (37:30): Can I alternate legs on single-leg calf raises with no rest? I confirm that alternating sets is legitimate and time-efficient, but explain why you might still need 30-60 seconds of additional rest if training close to failure. I also cover why single-leg work prevents compensating with the stronger side, technical points for calf raises, and when to add weight.

Shownotes:

For the full show notes page, go to:

https://nevertoooldtolift.com/podcast049/

Episode Resources:

📚 Related Episodes:

• Strength Training 101 - https://nevertoooldtolift.com/podcast002
• Recovery - https://nevertoooldtolift.com/podcast045
• Functional Movement Patterns - https://nevertoooldtolift.com/podcast009

📖 Free eBook: Getting Started with Strength Training for Older Adults Download at: https://nevertoooldtolift.com/ebook

💪 Stronger For Life Course: In this month's live Q&A, I'm answering four questions about muscle loss, getting back into training after a long break, recovery differences between men and women, and how to structure single-leg exercises efficiently.

Questions Covered:

Q1 (2:00): What is sarcopenia, and am I losing muscle without knowing it? I explain why sarcopenia isn't a disease that affects some people and not others; it's a universal biological process that happens to everyone who ages without resistance training. The key difference from actual age-related diseases like heart disease or dementia is that sarcopenia is entirely preventable and reversible through consistent resistance training. I cover the numbers (1-2% annual muscle loss after 50), the functional consequences beyond appearance (balance, falls, independence, bone density), and why the research shows it's never too late to start—even in your 80s and 90s.

Q2 (13:30): How do I get back into training after years away, especially with new mobility issues? This question came from someone who was active before COVID and retirement, but hasn't done anything since, and now has mobility restrictions. I talk about muscle memory (it's real, you'll regain strength faster than building from scratch), why guilt isn't helpful, how to start conservatively (50% of previous weights), adapting exercises around mobility limitations, why connective tissue needs more recovery time than muscle, and the importance of treating the first few weeks as reconnaissance rather than performance.

Q3 (28:00): Do women need shorter rest periods between sets than men? I dive into recent research (Nuckols et al., 2026) showing women completed nearly double the reps men did at 75% 1RM with 90-second rest periods, not because they fatigued slower during sets, but because they recovered faster between sets. I clarify this research was on trained individuals (1+ years experience), discuss the physiological mechanisms (fiber type composition, metabolic differences), and give practical guidance: women can often manage with 60-90 seconds for moderate loads, but heavy lifts (3-5 reps) still need 2-3 minutes regardless of sex.

Q4 (37:30): Can I alternate legs on single-leg calf raises with no rest? I confirm that alternating sets is legitimate and time-efficient, but explain why you might still need 30-60 seconds of additional rest if training close to failure. I also cover why single-leg work prevents compensating with the stronger side, technical points for calf raises, and when to add weight.

Episode Resources:

📚 Related Episodes:

• Strength Training 101 - https://nevertoooldtolift.com/podcast002
• Recovery - https://nevertoooldtolift.com/podcast045
• Functional Movement Patterns - https://nevertoooldtolift.com/podcast009

📖 Free eBook: Getting Started with Strength Training for Older Adults Download at: https://nevertoooldtolift.com/ebook

💪 Stronger For Life Course: Comprehensive 12-week program with weekly Zoom support. Learn more at: https://nevertoooldtolift.com/course

🔬 Research References:

Nuckols G, Overpeck CA, Hanson ED, Battaglini CL (2026). The effects of biological sex on fatigue during and recovery from resistance exercise. PeerJ, 14:e20542. https://peerj.com/articles/20542/

Nuzzo JL (2024). Sex differences in skeletal muscle fiber types: A meta-analysis. Clinical Anatomy, 37(1):81-102. https://onlinelibrary.wiley.com/doi/10.1002/ca.24091

Haizlip KM, Harrison BC, Leinwand LA (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. Physiology, 30(1):30-39. https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/

Got questions for next month's Q&A? Leave them in the comments below, or email me at [email protected]

⚕️ Disclaimer: This podcast provides general fitness and health information and is not a substitute for professional medical advice. Always consult with your doctor or physiotherapist before beginning any new exercise program.

Timestamps:

• 0:00 - Welcome & How to Submit Questions
• 2:15 - Q1: What is Sarcopenia?
• 10:00 - Q2: Returning After a Long Break
• 18:21 - Q3: Women's Rest Periods 25:21 - Q4: Alternating Single-Leg Exercises
• 34:44 - Resources & Outro

Learn more at: https://nevertoooldtolift.com/course

🔬 Research References:

Nuckols G, Overpeck CA, Hanson ED, Battaglini CL (2026). The effects of biological sex on fatigue during and recovery from resistance exercise. PeerJ, 14:e20542. https://peerj.com/articles/20542/

Nuzzo JL (2024). Sex differences in skeletal muscle fiber types: A meta-analysis. Clinical Anatomy, 37(1):81-102. https://onlinelibrary.wiley.com/doi/10.1002/ca.24091

Haizlip KM, Harrison BC, Leinwand LA (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. Physiology, 30(1):30-39. https://pmc.ncbi.nlm.nih.gov/articles/PMC4285578/

Got questions for next month's Q&A? Leave them in the comments below, or email me at [email protected]

⚕️ Disclaimer: This podcast provides general fitness and health information and is not a substitute for professional medical advice. Always consult with your doctor or physiotherapist before beginning any new exercise program.

Timestamps:

• 0:00 - Welcome & How to Submit Questions
• 2:15 - Q1: What is Sarcopenia?
• 10:00 - Q2: Returning After a Long Break
• 18:21 - Q3: Women's Rest Periods 25:21 - Q4: Alternating Single-Leg Exercises
• 34:44 - Resources & Outro

#StrengthTraining #SarcopeniaPrevention #FitnessOver50 #ResistanceTraining #AgingWell

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:

1. Why most people never start (and how to fix that)
2. Exercise 1: Goblet Squat (or sit-to-stand variation)
3. Exercise 2: Romanian Deadlift (hip hinge pattern)
4. Exercise 3: Overhead Press (or chest press alternative)
5. How to programme it: sets, reps, rest periods, and frequency
6. "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:

1. Free ebook with video demonstrations: https://nevertoooldtolift.com/ebook/

Related episodes:

1. Episode 002: Strength Training 101 - https://nevertoooldtolift.com/podcast002/
2. Episode 009: The 7 Essential Movement Patterns - https://nevertoooldtolift.com/podcast009/
3. 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:

1. Why 48 hours between training the same muscles works for most people
2. How to structure 2, 3, or 4+ sessions per week
3. The difference between full body workouts (best for beginners 2-3x/week) and splits (for those training 4-6x/week)
4. What "rest day" actually means (hint: you can still walk, garden, and live your life)
5. Signs you need more recovery vs. signs you're resting too much

Rest Between Sets:

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

Key insights:

1. Early strength gains come from your nervous system learning to coordinate muscles better, not just muscle growth
2. Recovery varies based on sleep, nutrition, stress, and training experience
3. "More is better" and "I need a week off" are both wrong - the sweet spot is 2-3 sessions per week for most beginners
4. 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/