Episode 384: Building Strength & Muscle After 50 (Without Getting Hurt) with Chad Landers

In this episode of the Flex Diet Podcast, I talk with my good buddy Chad Landers, veteran trainer, strength coach, and author of Building Strength and Muscle After 50, about how to keep gaining strength and muscle as you get older without falling off the “injury cliff.” We dig into why consistency matters most, how progress often drops in steps after injuries, and why smart modifications beat worshipping any single lift. 

Chad shares lessons from coaching clients for decades, including balancing pressing with back work, using better technique (like pause benching), and building conditioning with tools like the fan bike, rower, and step mill. We also cover practical programming, tracking PRs beyond 1RM, and why it’s never “too late” to start training—especially after 50.

Sponsors:

• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 03:31 Book and Aging Strong
• 05:21 Consistency and Injury Cliff
• 08:52 Modify Training for Joints
• 16:11 Bench Press Progress
• 18:29 Bench Tips and Ego
• 23:34 Back Work and Ratios
• 28:38 Programming and Cardio Intervals
• 32:17 Accountability and Habits
• 35:59 Cardio Gear Picks
• 37:19 Best Cardio Machines
• 38:44 Elliptical And Zone Two
• 39:33 Fan Bike Reality Check
• 41:04 Cheap Bike Trainer Setup
• 42:05 Interval Training Blueprint
• 44:28 StepMill For Drummers
• 46:09 Performers And Conditioning
• 49:49 Consistency Over Supplements
• 56:03 Why Write The Book
• 59:56 Tracking PRs With Logs
• 01:03:34 Coaching Hacks And Rehab
• 01:06:39 Where To Buy The Book
• 01:11:07 Podcast Wrap Up Disclaimer

Flex Diet Podcasts you may enjoy:

• Episode 342: Balancing Nutrition and Social Life with David Page
  • YouTube: https://www.youtube.com/watch?v=ojBnb3o3OrM&t=1s
• Episode 355: 
  The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology
  • YouTube: https://www.youtube.com/watch?v=BeEEbTdZVNc

Connect with Chad:

• Building Strength and Muscle After 50: https://us.humankinetics.com/products/building-strength-and-muscle-after-50
• Instagram: https://www.instagram.com/chadlanders/
• Website: https://pushprivatefitness.com/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter