Rod Clarke

🏃💪Run/Lift. 👟 Former Track Coach | Fuelled by ☕️ | Strong After 50 - Free Newsletter

[Rod Clarke @getcoffy]

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
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Rod 💪

[Rod Clarke @getcoffy]

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

[Rod Clarke @getcoffy]

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.

[Rod Clarke @getcoffy]

Podcast - Redefining Fitness After 50
https://t.co/ZSPfGIp7eV

[Rod Clarke @getcoffy]

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.

https://t.co/Ad4hntm0oc

[Rod Clarke @getcoffy]

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

[Rod Clarke @getcoffy]

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.

[Rod Clarke @getcoffy]

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.

[Rod Clarke @getcoffy]

Thankyou to the 300 new subs that signed up to my newsletter this week. ❤️🙏 https://t.co/BIQCwCQyzV

[Rod Clarke @getcoffy]

New Pod Up
https://t.co/MMpJXHyG7V

[Rod Clarke @getcoffy]

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.

[Rod Clarke @getcoffy]

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.

[Rod Clarke @getcoffy]

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

[Rod Clarke @getcoffy]

Glute strength is your powerhouse. https://t.co/CiPnIbKVey

[Rod Clarke @getcoffy]

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

[Rod Clarke @getcoffy]

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.

[Rod Clarke @getcoffy]

Game changer