Tempo Training, Protein Myths & Training After an Injury: August Q&A - Ep 017

🎙️ Episode 17: August Q&A
Welcome to the August Q&A session! While this episode was originally planned as a live session, childcare challenges meant I've recorded it to ensure I could still address all your important questions about strength training for older adults.

In this comprehensive session, I tackle five great questions that came in, which cover key aspects of strength training progression, nutrition, and injury recovery.

🔍 Key Topics I Cover:
Exercise Tempo Training: How controlling the speed of your movements (3-4 second lowering, explosive lifting) can dramatically increase exercise difficulty without adding weight
Protein & Creatine for Over 60s: Clarifying the confusion around protein requirements (1.2-1.5g per kg bodyweight) and creatine supplementation benefits
Split Squat Progression: Should you prioritise depth or added weight? My approach to working around knee pain and balance issues
Farmer's Walk Duration: Time-based vs. distance-based approaches - why 20-30 seconds is my sweet spot
Bilateral Training After Injury: Why training both sides is crucial for recovery and the "cross-education effect"

Timestamps:
00:00 Introduction
01:22 Understanding Exercise Tempo
07:16 Protein and Creatine Insights
13:58 Mastering the Split Squat
18:34 Effective Farmer's Walk Tips
23:14 Returning from Injury: Strengthening Both Legs
28:36 Conclusion and Upcoming Episodes

📚 Resources Mentioned:
Episode 3 with Catriona Courtney: Deep dive into nutrition for older adults
https://nevertoooldtolift.com/podcast003
Never Too Old to Lift Free eBook:
nevertoooldtolift.com/ebook

⚠️ Important Note:

As a physiotherapist, I provide exercise guidance, but nutrition advice references qualified nutritionist Catriona Courtney's expertise. Always consult with your healthcare provider before starting any new exercise or nutrition program.

 

🔗 Free Strength Training Masterclass: nevertoooldtolift.com/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
🏋️‍♀️ See me for an in-person physiotherapy appointment
https://christileyphysiotherapy.com/