How to start strength training safely

If exercise were a pill, it would be the most powerful drug on the planet. It protects the brain, lowers the risk of heart disease and Alzheimer’s, reduces stress, boosts energy… and yet, most of us still struggle to fit it in.

Today, we’re putting together a practical, evidence-based guide to exercise for everyone. If you’re a busy parent or professional who struggles to find the time to move, we’ll show you the minimum that makes the biggest difference. If you’re older and thinking about healthy ageing, we’ll talk about protecting bone, muscle and independence as well as how to approach going to an intimidating weight section of a gym for the first time.

For teens and young people, we’ll cover how movement shapes brain health and sets you up for life. And if you’re already into fitness, we’ll dive into how to break plateaus, track progress, and optimise performance.  This episode will show you exactly how to move for a longer, healthier life.

Today I’m joined by Dr Andy Galpin, one of the world’s leading human performance scientists and the person I wish I’d had on speed dial when I first started trying to figure out how to train smart, not just hard.

Andy is a Professor at Parker University and Executive Director of the Human Performance Center. He holds a PhD in Human Bioenergetics, has published over 100 peer-reviewed papers, and has worked with some of the most elite athletes on the planet — from Olympic gold medallists to world champions across the UFC, MLB, NBA, NFL, PGA, and military special forces.

He’s also the co-founder of several innovative companies, including Absolute Rest, Vitality Blueprint, and BioMolecular Athlete, all dedicated to improving human health, performance, and recovery.

Think of this episode like a session with Andy … but for all of us! By the end, you’ll have a clear, evidence-based understanding of how to use exercise to support your health at any stage of life. Whether you’re a busy parent, professional, or already fit and active, Andy helps us understand what most people are missing from their training and how to fill those gaps.

We cover:

💪 The exercise priorities for each stage of life, from teenagers to older adults

🧬 How to personalise training using intensity, timing, and recovery data

🦴 Why bone health matters more than you think and what to do about it

⚡ The key markers for long-term fitness and how to track real progress

My hope is that this is one of those conversations that reframes how you think about movement not just for performance, but for longevity, energy, and quality of life.

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