Strength training is often associated with bodybuilding, but its benefits go far beyond muscle growth. Research shows that strength training supports cardiovascular health, enhances brain function, and is a strong predictor of longevity. In this episode, Professor Andy Galpin joins us to break down the science behind strength training and show how anyone can incorporate it into their daily routine—without spending hours in the gym.
We begin by exploring why strength matters, not just for physical appearance but for overall health and longevity. Andy revisits key insights from his last appearance on the podcast, demonstrating how grip strength is linked to life expectancy.
Next, we tackle one of the biggest barriers to strength training: time and access. Jonathan steps in as the test subject while Andy walks him through an efficient, full-body workout that can be done at home with minimal equipment. Listeners will learn essential techniques, from proper form to breathing and injury prevention.
Finally, we discuss what happens in the body post-workout and the importance of building a sustainable routine. Andy shares practical advice on nutrition, recovery, and how to create a strength training habit that delivers long-term results.
🥑 Make smarter food choices. Become a member at )zoe.com) - 10% off with code PODCAST
🌱 Try our new plant based wholefood supplement - Daily 30+)
Follow ZOE on Instagram).
📚Books by our ZOE Scientists
The Food For Life Cookbook)
Every Body Should Know This by Dr Federica Amati)
Food For Life by Prof. Tim Spector)
Free resources from ZOE
Live Healthier: Top 10 Tips From ZOE Science & Nutrition)
Gut Guide - For a Healthier Microbiome in Weeks)
Mentioned in today's episode
Grip Strength: An Indispensable Biomarker For Older Adults), 2019, published in Clinical Interventions in Aging
Heavy resistance training at retirement age induces 4-year lasting beneficial effects in muscle strength: a long-term follow-up of an RCT), 2024, published in British Medical Journal
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review), 2021, published in Sports Medicine
Is Resistance Training to Muscular Failure Necessary?), 2016, published in Frontiers in Physiology
Have feedback or a topic you'd like us to cover? Let us know )here).
Episode transcripts are available here).
