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

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

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Summary

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 Strong05:21 Consistency and Injury Cliff08:52 Modify Training for Joints16:11 Bench Press Progress18:29 Bench Tips and Ego23:34 Back Work and Ratios28:38 Programming and Cardio Intervals32:17 Accountability and Habits35:59 Cardio Gear Picks37:19 Best Cardio Machines38:44 Elliptical And Zone Two39:33 Fan Bike Reality Check41:04 Cheap Bike Trainer Setup42:05 Interval Training Blueprint44:28 StepMill For Drummers46:09 Performers And Conditioning49:49 Consistency Over Supplements56:03 Why Write The Book59:56 Tracking PRs With Logs01:03:34 Coaching Hacks And Rehab01:06:39 Where To Buy The Book01:11:07 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=1sEpisode 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-50Instagram: https://www.instagram.com/chadlanders/Website: https://pushprivatefitness.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

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