Rod Clarke

In this episode of the Strong After 50 podcast, I break down what really matters when it comes to training and staying strong as we get older. I talk about the difference between muscle growth and the idea of “muscle tone,” why lifting heavier weights becomes non-negotiable after 50, and how simple food prep can help stay consistent. I also dive into the concept of interval walking as a training tool, the importance of staying properly hydrated, and why having a coach can shortcut years of trial and error. To wrap things up, I share a few practical thoughts on choosing the right training shoes. Stay Consistent Link in Bio Rod 💪

Happy New Year - This weeks newsletter looks and mindset and what you pay attention to. Link in Bio #strongafter50 #50andstrong #fit #health #wellness #strengthtraing

I see way too many people over 50 waiting for the perfect time to start their fitness journey. Everyday delayed is another one lost. It only gets harder.

Podcast - Redefining Fitness After 50 open.spotify.com/episode/4easnW…

The modern Western diet is failing us. We’re heavier, less healthy, and more fatigued than ever before. This isn’t a personal failure. It’s a global problem. Healthcare systems are under pressure, and costs are spiralling in the wrong direction. open.substack.com/pub/strongafte…

@Brady_H You need to chat to RFK Jr’s- DOC 😂

Ok. I’ve not been running. In the gym 3–4 times a week. And eating 1.5x my body weight in grams of protein per day. Still not jacked. What am I doing wrong?

Poor sleep hits harder after 50. Cortisol climbs, growth hormone drops, reaction time slows, and cravings spike. Training feels tougher even when nothing changes. Rebuilding sleep is the fastest way to boost energy, mood, and performance without adding anything new.

Most people chase gadgets and bio-hacks, but sleep is the lever that actually moves the needle. Seven to eight hours consistently builds more energy, better recovery, and sharper focus after 50.

Thankyou to the 300 new subs that signed up to my newsletter this week. ❤️🙏 open.substack.com/pub/strongafte…

New Pod Up open.spotify.com/episode/3f8fFz…

If you are over 50 and just starting your fitness journey, do this. Gym 3 times per week and walk as much as you can. Min 10,000 steps per day.

Hill sprints improve running economy, strength, and power. Aim for 2 sets x 3–4 reps of 25–45 seconds at a 3–4% gradient.

This is one of my favourite photo's of my dog. It was taken a few years ago in Telluride.

Glute strength is your powerhouse. open.substack.com/pub/strongafte…

4 Essential Exercises for a Strong Glutes and a Round Butt. I know you guys are looking back there now and seeing your jean hanging off. Your glutes are your body’s powerhouse. Strong glutes don’t just make jeans look great, they power everyday movement: standing up from a chair, getting out of the car, climbing stairs, and walking with strength and stability. Try these four glute exercises: Monster Walks – with a resistance band Reverse Lunges - Body weight or dumbbells Dumbbell Romanian Deadlifts (RDLs) Resistance Band Kickbacks

Over 50 and just getting started? Start Simple. Stay consistent. You don’t need a gym membership, treadmill, or fancy equipment. If you're over 50 and starting your fitness journey, focus on these three pillars: Cardio – Start walking. Every day if you can. Strength – Use bands or your own body weight. Mobility – Move what feels stiff. Keep it simple. Just move. Consistency beats complexity.

Game changer