In the final episode of Smart Strength Training for 2025, I break down what really matters when training into your 40s, 50s and beyond.
This episode cuts through common social media narratives around ageing, injury fear, declining bodies and “special” workouts for older adults. Instead, I explain why most challenges with training later in life are not about broken metabolisms, bad joints or hormones in isolation, but about lifestyle load, recovery capacity and poor training decisions.
You will learn how to manage injuries properly, why gradual progression matters more than perfect technique, how little training you actually need to maintain or build strength, why constant dieting backfires, and how to reduce friction so training stays consistent year-round.
A practical, realistic episode to listen to over Christmas and heading into the new year.
Chapters:
05:20 – Injuries, load management and why exercise is not the problem.
11:45 – Tissue tolerance. Why is it more slowly than muscles?
17:55 – The minimum effective dose. How little training you actually need.
25:00 – Dieting, low energy availability and why fat loss gets harder.
30:00 – Motivation, reducing friction and staying consistent long term.
If you need help creating a structured program for 2026, I'm available for Online Personal Training. Check out the details: andyvincentpt.com
In this episode, I break down the controversy surrounding protein bars following a recent UK TV programme that claimed they are harmful. I cover why people use protein bars, the evidence behind key ingredients such as sweeteners, sugar alcohols, and gums, and how ultra-processed foods fit into the bigger dietary picture. I explain how context, individual response, and overall diet quality matter more than single ingredients or individual foods.
Chapters:
02:30 – 04:20 - Why people actually use protein bars and why the comparison should be with real alternatives, not idealised whole food meals.
04:20 – 06:00 - Where protein bars sit in the protein hierarchy and why they’re a situational tool rather than a daily staple.
06:00 – 07:40 - Ultra processed foods explained, including what Kevin Hall’s research really shows about appetite and intake.
07:40 – 10:00 - Sweeteners overview: safety, appetite effects, individuality.
10:00 – 12:20 - Sugar alcohols: why they’re used and why some people experience GI symptoms.
12:20 – 14:10 - Gums and fillers: what they do and why tolerance varies between people.
14:10 – 16:20 - How to assess if a protein bar is a good choice for you.
16:20 – 18:20 - Protein targets and why many people overshoot, leading to unnecessary reliance on bars.
Summary:
In this episode, I move from theory to practice and show listeners exactly how to apply the three energy systems to their cardio programming. I break down how to set up effective zone 2 work, different types of glycolytic training (tempo, lactate clearance and glycolytic capacity), and what true high intensity and sprint intervals should look like.
I also clear up confusion around VO₂ max, explain why strength training does not “count” as cardio, and finish with practical templates for spreading different intensities across the week to build a robust aerobic base and better metabolic flexibility.
Chapters:
00:00 – Intro and recap of energy systems - Framing this as the “how to” follow up to the last episode and revisiting the three energy systems and time frames.
02:24 – How to do zone 2 properly - Heart rate and RPE targets, talk test, choosing modalities, watch accuracy, boredom, and long term progression.
07:01 – Glycolytic training overview - Defining lactate clearance, threshold and glycolytic capacity, plus intensities, work to rest ratios and intentions for each.
09:22 – Tempo and lactate clearance in practice - Longer tempo intervals vs harder clearance intervals, managing discomfort and staying just under the point you cannot clear lactate.
11:48 – Phosphocreatine system, HIIT and sprint intervals - True high intensity versus sprint intervals, work and rest ratios, matching outputs and why most people get this wrong.
15:57 – VO₂ max explained - Clarifying what VO₂ max really is, why it is not a zone and how different types of training contribute to improving it.
17:59 – Weekly programming examples - Applying the 80–20 idea, turning walks into zone 2, and how to rotate glycolytic work and high intensity intervals.
19:34 – Strength training, cardio and metabolic flexibility - Where lifting sits energetically, why it does not replace cardio and how spreading stress across all three systems builds a robust engine.
For help integrating proper cardio training into your workouts and structuring your strength training and nutrition to start to see the results you want, check out my online Personal Training options at - andyvincentpt.com
In this episode, I talk about how to make your cardiovascular training more effective by understanding energy systems rather than just thinking of cardio as “calorie burning.”
I break down how your body uses different fuels, fats, carbohydrates, and phosphocreatine, at different intensities, why zone 2 training is so valuable, and how to balance low, moderate, and high-intensity work across your week.
By the end, you’ll know how to train smarter for improved aerobic capacity, better recovery, and greater overall fitness efficiency.
02:30 – Energy systems explained and why “metabolic flexibility” matters
04:50 – The phosphagen system and the role of creatine
06:50 – The glycolytic system, lactate myths, and what really causes the burn
09:40 – Zone 2 and the oxidative system: why easy training builds your base
12:00 – Heart rate vs. perceived effort in interval training
14:00 – How to improve mitochondrial function and energy efficiency
18:50 – Practical takeaways: structuring your weekly cardio for best results
If you want a personalised plan that balances strength and cardio for your goals, click the link in the show notes to apply for coaching: andyvincentpt.com
In this episode, I break down the truth about metabolism and metabolic adaptation, one of the most misunderstood topics in fitness. I explains what metabolism actually is, why it changes in response to diet and training, and why these adaptations are not something to fear but rather a smart, protective mechanism of the human body.
Andy also explores the difference between the traditional additive model of energy expenditure and the constrained energy model, explaining how your body self-regulates energy use and why doing “more” exercise doesn’t always mean burning “more” calories. Drawing on the latest research from Herman Pontzer and others, Andy shows that your metabolism is flexible, not broken, and that understanding this helps you make smarter decisions about training, dieting, and recovery.
Summary:
01:00 – What metabolism actually is
02:30 – Why metabolism adapts
04:50 – The constrained energy model
06:50 – How the body compensates
09:20 – Why more cardio stops working
11:40 – Individual differences and limitations
13:50 – Practical applications
15:00 – Final takeaways
If you want help getting the right balance with training, keeping active, and dieting for fat loss, consider seeking guidance. Check my online personal training at: www.andyvincentpt.com
In this episode, I break down what mobility actually is, how it differs from flexibility, and how to decide how much focus it deserves in your training.
I explain why mobility work should be specific to your needs, how strength training can improve mobility when performed through a full range of motion, and where targeted mobility or flexibility work can be added to fill the gaps.
This episode simplifies the science while providing practical context on how to train smarter, not just harder.
Chapters:
00:15 – Introduction
02:30 – The Buckets Analogy
03:50 – Mobility vs Flexibility
04:45 – Strength Training and Mobility
06:00 – Identifying Mobility Deficits
07:00 – Static Stretching and Tissue Tone
09:20 – Types of Mobility: Static, Active, Dynamic
11:45 – Key Joints to Prioritise
14:10 – Applying Mobility to Training
15:50 – Practical Takeaways
If you are interested in utilising this smart approach to accessing mobility and integrating it into your workouts. I have coaching slots available for my online personal training. For more information, check out: www.andyvincentpt.com
Progressive overload is one of the most important principles in strength training, but it’s also one of the most misunderstood. In this episode, I revisit the topic and break down exactly what progressive overload is (and isn’t), why so much advice online misses the point, and how you can apply it to maximise your results.
I cover:
What progressive overload actually means — and why it all comes down to mechanical tension
Why adding tempo, pauses, or extra sets aren’t true progression (and what they’re really for)
The difference between programming strategies and real progressive overload
Safer and smarter exercise choices for training close to failure
Practical strategies to progress reps and load without hitting plateaus
Why progress doesn’t always happen week to week, and how to think about long-term strategy
If you’ve ever felt confused about whether you’re truly progressing in the gym, or frustrated by a lack of results despite “changing things up,” this episode will give you the clarity you need.
If you need help applying these principles to your training, check out my online personal training at:
This is episode 48, and today I’m diving into a detailed topic: menopause, metabolism, and weight gain. Because of the complexity and nuance here, I wanted to cover the science and the practical blueprint in one episode rather than split it into a series.
This subject matters hugely for me as I work exclusively with women, but I also recognise I’m a male coach discussing a female experience. My aim is to stick to the evidence, explain clearly what the research shows, and then translate that into what you can actually do. Every woman’s experience of menopause is different, so while I’ll simplify the science, I’ll also respect the variability in symptoms, lifestyle, and training history.
Chapters:
00:00 – Why this episode is longer and why menopause, metabolism, and weight gain matter.
02:30 – Defining metabolism and clearing up common misconceptions.
04:50 – Herman Pontzer’s research: metabolism is stable from ages 20–60.
09:00 – SWAN study findings: fat gain and muscle loss during the menopause transition.
14:10 – Role of estrogen in muscle maintenance, fat storage, and appetite regulation.
16:18 – How symptoms (sleep disruption, mood, joint pain) indirectly impact weight and training.
20:59 – Why “eat less and exercise more” often backfires during menopause.
27:59 – Practical training advice: resistance training, smart cardio, and respecting energy.
32:11 – HIIT and visceral fat: what the research shows and where influencers overhype it.
34:40 – The importance of patience, long-term focus, and stabilising weight.
If you’re navigating menopause and want personalised support with your training, nutrition, and recovery, I’d love to help. You can learn more about my online coaching and how I work with women to build strength and confidence:
https://www.andyvincentpt.com/work-with-me
Summary:
In this episode, I discuss why nutrition is about far more than just calories and macros. I explore how upbringing, emotions, restriction, habits, social influence, and the modern food environment all shape the way we eat.
I share why willpower alone doesn’t work, how internal narratives can hold us back, and why awareness of these psychological factors is key to creating lasting change with food.
Chapters:
00:00 – Introduction – Why psychology matters just as much as calories and macros.
04:30 – Conditioning and upbringing – How childhood food rules and rewards shape long-term eating habits.
06:50 – Willpower and restriction – Why relying on willpower fails and often leads to rebound eating.
09:20 – Environment and automatic habits – How cues and surroundings drive unconscious eating.
11:40 – Social influence and identity – The role of peer pressure and internal narratives in eating behavior.
16:25 – Food environment – How the modern food industry designs foods to encourage overconsumption.
If this episode resonated with you and you’d like support in building a healthier relationship with food, strength training, and long-term lifestyle change, I’d love to help.
Enquire about my 1:1 coaching and see how we can work together to create a plan that actually fits your life:
https://www.andyvincentpt.com/
Summary:
In this episode, I dive into the deep psychological layers that influence our eating behaviours. Prompted by a conversation with a fellow coach and friend. I explore themes like childhood conditioning, emotional eating, food as a coping mechanism, restriction-rebound cycles, the illusion of willpower, social and environmental influence, identity-based behaviours, and the modern food environment.
Chapters:
02:20 – Why psychology matters in nutrition.
03:20 – The impact of childhood conditioning on food beliefs.
04:35 – Food as a coping mechanism: emotional eating explained.
06:10 – Willpower is not the answer: neuroscience and finite self-control.
07:30 – The restrict–rebound–guilt loop & binge patterns.
08:55 – Food as automatic behavior: habits, cues, and routine.
09:45 – The role of environment: why snacking feels automatic.
10:30 – Social influence: family, co-workers, and peer pressure.
11:35 – Identity and internal narratives.
15:00 – The role of food marketing & the hyper-palatable food environment.
If you're ready to take a smarter, more sustainable approach to your health. With coaching that goes beyond just macros and workouts, visit www.andyvincentpt.com to learn more about working with me.
Summary:
In this episode, I revisit the topic of consistency in training, with a timely focus on motivation dips during busy periods like summer holidays. I break down why discipline is often misunderstood in the context of exercise, how to build lasting habits, and the importance of flexibility in your training routine.
Chapters:
01:00 – Normalising motivation dips – why it's biologically and evolutionarily normal to want to conserve energy.
02:20 – The problem with “discipline” – why it’s unhelpful to assume people just need to try harder.
03:30 – Motivation vs momentum – how early motivation gives way to habit, and why prioritising exercise becomes key.
04:50 – The importance of planning – putting sessions in the calendar and treating them like any other appointment.
06:55 – What to do when plans go wrong – building flexibility into your routine without derailing progress.
08:30 – Redefining consistency – it’s not about being perfect, it’s about staying in the flow, even with reduced frequency.
10:00 – How to structure training plans to maintain motivation – the role of variety and program design over 12–16 week blocks.
11:00 – The downside of always chasing novelty – and how performance-based goals like improving 5K times or pull-ups help keep focus.
If you’re tired of falling in and out of routine, and you’re ready for a more sustainable, personalised approach, I’m currently taking on new online coaching clients. Head to: andyvincentpt.com
Summary:
In this episode of the Smart Strength Training Podcast, I dive into one of the most common patterns I see with new clients: the all-or-nothing mindset.
When channelled properly, this mindset can drive real progress, but more often, it becomes the thing that derails consistency and long-term change. If you tend to go “all in” with training or nutrition, only to fall off when things aren’t perfect, this episode will help you reframe that approach.
I explore why meaningful progress usually happens in the 40–80% effort range, not at 100%, and how perfectionism can lead to burnout, guilt, and inconsistency. We’ll also look at the upside of this mindset, like commitment and momentum, and how to shift your focus from chasing streaks to building sustainable systems.
Chapters:
01:20 – The Pitfalls of Going All-In
04:45 – The “40–80%” Zone
07:00 – The Upside of All-In: Commitment & Momentum
09:30 – From Perfection to Persistence
11:30 – Systems Over Streaks
14:00 – Flexible Training & Redefining Progress
16:30 – Identity & Language Shift
Need help putting this into practice?
If you’re ready to train consistently, build habits that actually stick, and move away from the all-or-nothing mindset, I offer personalised online coaching designed to support long-term results.
👉 Learn more and apply to work with me at: www.andyvincentpt.com
In this episode, Andy breaks down how to intelligently structure your weekly training to maximise progress, support recovery, and avoid unnecessary fatigue. He explains the pros and cons of different training splits (full-body, upper/lower, push/pull/legs, bro splits), how training frequency affects hypertrophy, and how to manage cumulative fatigue over time — especially for women and those combining strength with cardio.
Rather than pushing a one-size-fits-all answer, Andy encourages a nuanced view: your “optimal” split depends on what else you’re doing each week, your training age, and your ability to recover. This episode gives you the principles to confidently adjust your own training week with logic and intention.
Summary:
02:50 – What recovery really means - Not just rest or sleep—smart programming plays a critical role.
03:30 – Training splits explained. Full-body, upper/lower, push/pull/legs, and hybrid models.
05:15 – Full-body vs upper/lower. Pros and ideal weekly setups for general population lifters.
07:00 – Outdated splits & programming pitfalls. Push/pull/legs and bro splits: where they fall short for most.
09:30 – Hybrid splits & real-life examples. How to program strength alongside cardio (e.g. running).
10:30 – Research-backed frequency. Why training each muscle group 2x/week supports hypertrophy.
14:35 – Programming feedback loops. Adjusting based on performance, fatigue, and client feedback.
16:55 – Women-specific considerations. Higher volume tolerance and smart adjustments (no need to cycle-sync).
If you're unsure how to build a training week that aligns with your goals, lifestyle, and recovery needs, I can help. I work with women who want evidence-based support in strength training, nutrition, and long-term progress.
Visit: www.andyvincentpt.com to apply for online coaching or learn more about how I can help you train smarter, not harder.
Delayed Onset Muscle Soreness (DOMS) is often seen as a badge of honour after a tough workout—but does it really mean you’re building muscle? In this episode, Andy dives deep into the science of muscle damage, mechanical tension, and the myths surrounding soreness as a proxy for progress. Learn why feeling broken after training may be doing more harm than good, and what you should really focus on to drive hypertrophy.
Chapters:
00:16 – What is DOMS and why does it occur?
01:30 – Eccentric loading and novelty: Why certain exercises make you sore
03:40 – High-rep training, repeated contractions, and muscle damage
05:00 – DOMS ≠ Muscle Growth
06:58 – The true driver of hypertrophy: Mechanical tension
09:20 – Volume, workload, and progressive overload
11:47 – Muscle damage vs. muscle remodeling
14:10 – Why excessive soreness is counterproductive
16:24 – Lifestyle factors that affect soreness
18:45 – How to actually measure training progress
20:42 – Smart programming: Avoiding unnecessary soreness
Looking for a results-driven training program that avoids the soreness trap and maximises hypertrophy?
💻 Apply for online coaching at andyvincentpt.com
Summary
In this episode, I talk about two trending topics in fitness: the use of weighted vests to support bone density and the significance of grip strength as a marker of longevity. I highlight the importance of understanding the context behind research and caution against the oversimplified fitness advice that often circulates on social media. I discuss how weighted vests can benefit sedentary individuals and explain the link between grip strength and overall body strength. Ultimately, I advocate for a more holistic approach to fitness, rather than focusing too narrowly on individual metrics.
Chapters
00:00 Introduction to Social Media Trends in Fitness
01:15 Exploring the Hype Around Weighted Vests
07:40 The Importance of Grip Strength and Longevity
If you’re ready to take a more personalised and sustainable approach to your training, head over to my website to learn more about how I work with clients online. Whether you're just getting started or looking to break through a plateau, you'll find everything you need to get stronger, move better, and feel more in control of your fitness. Visit: andyvincentpt.com
Summary
In this episode, I dive into the impact of meal timing on fat loss and muscle gain. I break down some common myths around nutrition, like the idea that eating carbs after a certain time causes weight gain. I also explore time-restricted feeding and explain its relatively modest effects on fat loss, stressing that total energy intake is what truly matters. When it comes to building muscle, I highlight the importance of getting enough protein and spreading it throughout the day, rather than obsessing over strict timing. Ultimately, I make the case that practical, consistent dietary habits are far more important than sticking to rigid meal schedules.
Chapters
00:00 – Introduction to Meal Timing and Nutrition
01:01 – Exploring Fat Loss and Meal Timing
05:31 – The Role of Meal Timing in Muscle Building
Summary
In this episode, I discuss the role of strength training in promoting longevity. Emphasising the importance of preserving muscle mass, improving bone density, and enhancing joint health to reduce fall risk in older adults. While acknowledging the benefits of muscle building, he also highlights the significance of cardiovascular fitness and cognitive function in overall health. The conversation encourages a balanced approach to fitness that includes resistance training, cardiovascular activities, and skill-based exercises, all while ensuring enjoyment in the process.
Chapters
00:00 Introduction to Strength Training for Longevity
02:21 The Importance of Muscle Mass and Bone Density
06:13 Joint Health and Fall Risk Reduction
09:29 Cardiovascular Health vs. Muscle Mass
11:45 Cognitive Function and Community in Fitness
12:40 Diverse Training Approaches for Longevity
Online Personal Training slots are currently available. For more information, check out: https://www.andyvincentpt.com/
Summary
In this episode, I discuss the considerations for training while on holiday. I cover the importance of maintaining momentum for those new to exercise or returning after a break, while also addressing when it may be beneficial to take a break from training. The conversation highlights the mental health benefits of exercise, the importance of intentional rest, and strategies for planning workouts around holiday schedules.
Chapters
00:00 Training on Holiday: An Overview
05:08 When to Train: Key Considerations
09:10 When Not to Train: Embracing Rest
12:48 Mindset and Guilt: The Importance of Intentional Rest
I am now accepting online personal training client applications. Check out andyvincentpt.com for more information.
Summary
In this episode, I discuss effective strategies for dining out while dieting, focusing on how to make informed choices that align with weight loss goals. I emphasise the importance of understanding energy density in restaurant foods, planning meals ahead, and negotiating menu options to enjoy dining experiences without compromising dietary objectives.
Chapters
00:00 Navigating Restaurant Choices While Dieting
02:47 Strategies for Smart Eating Out
05:58 Making Informed Menu Choices
08:49 Negotiating Energy Density in Meals
12:11 Finding Balance and Enjoyment in Dining
If you would like help putting this into practice with your life, I am taking on Online Personal Training clients - check out my website below:
https://www.andyvincentpt.com/
In this episode of The Smart Strength Training podcast, I try to normalise niggles and injuries. I discuss what to do in the first 24–72 hours, and then go through strategies to both train around the injury—working on unaffected joints and muscles—as well as possibly training the joint directly.
This episode doesn’t go into rehab specific to any one injury, but instead focuses on how to direct your training towards the other parts of the body that you can train. I also touch on the important topic of psychology when it comes to injury, and highlight some of the common pitfalls people fall into when it comes to their approach to working out with an injury.
If you need help training around a current niggle or injury - I am availble for online training, check out:
https://www.andyvincentpt.com/online-personal-training-application-form/