Strength training is more and more looking like the closest thing we have to an elixir of youth. But how do you get started building muscle when you're over 60? And if you're already bitten by the iron bug, are there any changes you should make or be aware of past that age?

In this episode, we try to answer all of your questions on the topic (see the timestamps below) to leave no stone unturned.

Timestamps:

• 05:00 - The benefits of strength training for people over 60.
• 09:15 - Intro to building muscle after 60: sarcopenia, lower hormone levels, and blunted signals for muscle growth.
• 15:00 - Common questions and objections: it's too late to start, it's dangerous, and joints hurt.
• 22:30 - The effects of menopause: is it game over?
• 28:40 - What actually changes in your body after 60?
• 30:20 - How do you keep your connective tissue strong and healthy so it doesn't become a bottleneck?
• 31:30 - Do you need longer recovery time after heavy workouts when you're over 60? Would it be better to split your training into shorter, more frequent workouts?
• 33:40 - How to strength train when over 60.
• 38:30 - Are higher rep-ranges safer?
• 41:00 - Should we reduce or increase training volume and/or frequency as we age?
• 42:00 - Choosing the right training program.
• 44:20 - Eating for muscle, strength, and health: metabolism, macronutrients, and supplements.
• 52:00 - Will nonsteroidal anti-inflammatory drugs (NSAIDs) impair muscle growth?
• 55:45 - Managing joint pain.
• 01:00:00 - Specific advice for women getting back into lifting after 60.
• 01:00:45 - For how long can people with impressive physiques maintain their muscle and strength as they age?
• 01:05:00 - What are the most impactful recovery methods?

Most of these questions came in through our Subreddit. You should join the conversation over there, if you haven't already!

***

Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!

You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.

Become a part of our Reddit community here.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

Preserving your muscle mass during a weight loss diet is critical for preventing sarcopenia and maintaining metabolic health. It also means you're going to look better both clothed and naked, which is kind of sweet.

So, what's the best strategy to lose mainly fat?

In today's episode, we're diving headfirst into a brand-new study showing what you can do to massively increase the amount of fat you lose when dieting, while minimizing muscle loss.

The study had participants do either strength training, cardio, or nothing at all – and the differences were remarkable!

***

Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!

You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.

Become a part of our Reddit community here.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

Your body uses carbohydrates to power your muscles, organs, and brain. But how important is it to eat carbs before your strength workouts?

That's the topic today, and we're discussing a new meta-analysis that looked at the effects of acute carbohydrate feeding on resistance exercise performance. Or, in other words, how much (or little) carbs up to an hour before your workouts can benefit you in the gym!

***

Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!

You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.

Become a part of our Reddit community here.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.