Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams

Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!

In this episode, Philip (@witsandweights) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was honored to be on his show recently. They discuss Brad’s motivations behind focusing on this age group, how fitness principles can be adapted to their age, and common age-related fitness myths. Brad shares his insights on effective training styles, managing stress and inflammation, and optimizing nutrition. Tune in and learn practical strategies for maintaining a strong and healthy lifestyle beyond 40.

Over the last decade, Brad has owned and operated three gym locations in Orange County, and oversaw more than 40 independent personal trainers, each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within his gym locations.

Post-pandemic, Brad had to focus more on online training and started his fitness podcast called Over 40 Fitness Hacks. The show revolves around Brad’s passion for helping the over-40 crowd fight the aging process while still having a social life.

Today, you’ll learn all about:

2:17 Why focus on over-40 fitness
5:30 Personal fitness and health changes now that you're over 40
10:36 Training principles and adjustments for over 40
15:05 Common misconceptions or objections to training over 40
20:25 General training and programming principles
26:54 How to manage inflammation and stress
33:42 Mental health and fitness
41:08 Counting micros (not just calories/macros)
46:16 Muscle gain and strength expectations for 60s/70s
49:28 The question Brad wished Philip had asked
52:17 Where to find Brad
52:48 Outro

Episode resources:

• Podcast "Over 40 Fitness Hacks" and website www.Over40FitnessHacks.com
• Join our free insiders list to receive an EXCLUSIVE bonus interview with Brad on how he uses intermittent fasting, 36-hour fasts, EAAs, and more for his personal nutrition approach (and why)!

Support the show

📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.

🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).

👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.

👋 Ask a question or find Philip Pape on Instagram