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

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:

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