June 2, 2025 • 51 mins
Join WWPU (Wits & Weights Physique University) to get a tailored nutrition and training system to lose fat and build muscle (at any age) - first two weeks free:
https://witsandweights.com/physique
--
"You're too old to build muscle."
"With injuries like that, you should stop lifting weights."
Have you heard these discouraging statements from doctors, trainers, or well-meaning friends, either yourself or older adults in your life?
We are shattering these harmful myths through the journey of my client Beth, who at 68 years old is successfully building muscle despite dealing with a significant shoulder injury.
If you've been told that age means you can't build muscle anymore or that injuries mean you should abandon your fitness goals, this episode will change your perspective.
Beth reveals exactly how she's adapting her training around medical limitations, why prioritizing muscle growth before fat loss has been revolutionary, and the specific techniques allowing her to gain muscle despite challenges that might sideline others.
Main Takeaways:
- Why building muscle is not only possible but essential after 60
- How to adapt training around injuries without sacrificing progress
- The mindset shift needed when transitioning from years of dieting to muscle building
- Why strength training becomes more important, not less, as we age
- How to balance strength training with other activities like cycling
Timestamps:
0:01 - Building muscle after 60 despite shoulder injuries
4:50 - History with "traditional" dieting (Weight Watchers, Nutrisystem, etc.)
6:53 - How thyroid medication changes affected her metabolism
15:49 - Dealing with shoulder injuries (SLAP lesion and rotator cuff issues)
19:21 - Training modifications for shoulder limitations
24:44 - Psychological benefits of being strong at any age
26:56 - How she gained mostly muscle and dropped body fat without having to lose weight
31:01 - How strength training enhances her cycling performance
35:02 - Strategies for balancing strength training, biking, and recovery
46:54 - Advice for older adults hesitant about strength training
47:58 - Beth's 94-year-old mother who lifts weights
Join WWPU (Wits & Weights Physique University) free for 2 weeks!
🎓 Get 2 weeks FREE in Physique University:
https://physique.witsandweights.com/
👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS
🏋️♀️ Download Boostcamp for free for evidence-based workout programs
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:01):
If you think it's impossible to build muscle after
60, or 50, or even 40, orinjuries mean you have to
abandon your fitness goals,think again.
My client, beth, has not onlyembraced a lean bulk at 68 years
old, but is succeeding despitea complex shoulder injury.
In today's conversation, you'lldiscover how she's adapted her
training around medicallimitations, why prioritizing
(00:23):
muscle growth before fat losshas been a game changer for her
results and the exact strategiesthat are working when other
approaches failed.
If you are dealing withage-related concerns, recovering
from injury or tired of yo-yodieting, beth's approach proves
it's never too late to transformyour physique with the right
strategy.
Welcome to Wits and Weights,the show that helps you build a
(00:54):
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Haith, andI've got something special for
you today, because I'm sittingdown with Beth, a member of our
Physique University communitywho is challenging conventional
wisdom about fitness after 60.
At 68 years old, she isnavigating a significant
shoulder injury whilepurposefully building muscle
(01:15):
mass, and that is a strategythat contradicts much of what
she'd been told throughout herlife and many of you have
probably heard.
Today we're going to talk abouthow she's adapting her training
around those limitations, themindset shifts that have been
critical to her progress, andthe specific techniques that are
allowing her to gain muscledespite challenges that might
have sidelined others.
(01:35):
We'll also get into somereal-time coaching to optimize
her approach going forward andgive you some takeaways to apply
regardless of your age or yourlimitations.
Beth, very excited that we cando this together, so thank you
for joining me.
Beth (01:49):
Thank you for having me Excited to do it.
Philip Pape (01:52):
Yeah, yeah, no, it's great.
I'm excited for the listenersto learn about how you've done
this, because there aredefinitely a lot of naysayers
and there's a lot of frustrationout there, and you've
experienced some of that.
Right, you've spent most ofyour life trying different diets
, weight loss approaches and now, at the young age of 68, you
are focused on building muscleand not just necessarily cutting
(02:16):
calories.
What made you decide to pursuemuscle building at this stage,
instead of focusing on what youdid before or on weight loss or
anything else?
Beth (02:25):
at this stage, instead of focusing on what you did before
or on weight loss or anythingelse.
Muscle building is actually nottotally new to me.
I actually used to lift weightsin my 20s.
I've always been very active,but then I switched, I suppose
like a lot of people, and didmore cardio.
I suppose like a lot of people,and did more cardio, and I say
(02:46):
I've always been active.
It's.
It has changed and evolved overdifferent times.
I've been a runner.
I did some triathlons in mythirties.
I do a lot of bike riding rightnow and I'm planning for a bike
riding vacation and that's partof my decision-making in in
(03:08):
trying to put on some muscle andto do a building phase versus
um dieting.
But uh, also did P90X about 10or 15 years ago when that was on
the phrase.
Philip Pape (03:23):
I remember that that was so much fun.
Beth (03:26):
I've done a lot of different things and I've been
listening to Philip on the justfollowing the hard details of
(03:50):
what's going on and trying tofigure out what's going on
versus just cut calories, yeah,so very interested in following
all that, so decided to join.
But I, of course, was wantingto lose some fat.
I had previously, was about 10or 15 pounds lighter and I've
(04:13):
had some changes in thyroidmedications and some different
things and the weight hasaccumulated and I wanted to
knock it off and I wanted toknock it off.
Philip Pape (04:25):
Cool yeah, all right, no, we're going to.
I want to get into each ofthose, because listeners are
like Ooh, thyroid, let's talkthat.
Oh, you did P90X, and what areyou talking about?
Following the details and doingthe science?
So, uh, you know, you and Iknow what it is.
But let's, let's walk throughone at a time.
Um, I, I, we've talked in thepast and I know you've done I
think you've done WeightWatchers, nutrisystem, all of
that in the past.
When was that?
And then, from there to now,how did you, how did you get
(04:48):
where you are today?
Beth (04:50):
Weight Watchers was, probably has has been, a part of
my life.
I've never been grosslyoverweight, though, but you know
, like everybody, you're alwaysespecially women we want to be
thin and lean, um and um.
(05:11):
I always thought WeightWatchers was very healthy, but I
also learned there's ways to,uh, to get around that, and I'm
tired of the.
I didn't like the whole pointsystem and tired of the.
I didn't like the whole pointsystem and and doing all that,
and I've tried to educate myselfon on being healthy.
I want to be my healthiest as Iage and, um, I've been I've
(05:37):
actually been counting macrosfor a few years now.
Um, so I know how to do thatand I kind of liked it.
But, like all people, it's likeI feel like I know how to do it
and what I'm supposed to bedoing, but it was still the
weight.
The weight gain was stillgetting away from me, and I
(06:01):
don't want to throw the thyroidout again, but with the change
in thyroid medicines and I'veused macro factor, I was just
seeing my expenditure gocrashing down.
So you know, I was eating 1900calories a year ago and biking
(06:21):
and doing things.
I was lifting weights a yearago, but maybe not as
consistently or following a planas well as I am now, and I
can't eat 1900 calories withoutgaining a lot of weight.
And I just watched thatexpenditure a macro factor
(06:44):
coming down and watched myweight going up and it's like
things are changing and I needto get a hold of this.
Philip Pape (06:53):
Yeah, so awareness is the first step, right, and
that leads.
That makes me think what, whenyou were tracking macros in the
past and you were still gainingweight and that wasn't what you
wanted, were you?
I assume you weren't usingmacro factor or you weren't
aware of your expenditure,perhaps such that you were at
maintenance or in a surpluswithout thinking you were, or
you thought you were in adeficit and you weren't.
Beth (07:15):
I was not.
I was at macros that had workedfor me in the past Um and I was
using a different app Um and umwhen I started getting into
Macrofactor and seeing what wasgoing on.
You can see just this downwardslope and I think it's mostly
(07:36):
related to the thyroid issuesand I know women like to blame
thyroid for a lot of things, butI've been hypothyroid since the
90s, so I've been on medicationfor a long time and what was
working just changed.
I started having actually someheart issues.
(07:57):
I was having tachycardia withexercise that was beyond what it
should have been, with exercisethat was beyond what it should
have been, and the weight gainand some hot flashes that were
beyond menopause hot flashes.
So it turns out.
Philip Pape (08:20):
I was hyperthyroid, got it Okay.
I mean, at least you found thisout Because of the meds yeah,
because of the meds.
Yeah, because of the meds andand um, and I know, working with
other clients on on syntheticT3 and other thyroid meds, that
there's a lot of tweakingsometimes involved to find the
right levels for you.
So here's the thing.
A lot of people are going to belistening and they're saying,
oh, so your expenditure wascrashing down.
(08:41):
You know, on one hand you couldthrow up your hands and say
like that's, that's the end ofit, like there's nothing I can
do.
On the other hand, you can sayyou know what?
It's great that you have thedata to show you your
expenditures crashing, likewhatever app you use or however
you calculate it.
I mean, we use macro factorbecause it's the only app that
can give you that information.
It's not the app's fault, right,that the expenditure is going
down, and it's not yours either.
(09:02):
It's just the reality of what'shappening.
So, um, what did you decide todo at that point?
I mean, I know the answer here,beth, but just for the listener
, what did you decide to do oncethat pattern occurred?
Quit, be more specific, youmean quit trying to lose fat,
lose weight.
Beth (09:22):
No, I just I was doing the trial of Whitson Waits
University and I absolutely loveall the information and I love
the way that you're data drivenand I love all of that.
But I was like all of that.
But I was like this is just.
(09:43):
This is just me crashing my mymedicines and I need to get this
under control before I can moveon to, um, losing weight, and
this is not the time to betrying to lose weight.
And you were very kind enoughto come to my rescue and talk to
(10:05):
me very kindly and help me outthere.
Philip Pape (10:10):
Yeah, I appreciate that, because it's just as not
just as it's almost asfrustrating for me to see you go
through that and then now be inthe position of we've got to
figure something out.
And sometimes that decision islike you decided to do is, let's
focus on recovery and um, adifferent goal in the short term
(10:31):
, or maybe in the medium orlong-term, while potentially
addressing other things, whichis a great strategy.
I mean, anyone listening if, ifyou've got and we're going to
talk about your physicalinjuries too, but if you've got
things going on you've got torecover from, why add more
stress to the situation withdieting and fat loss?
Now, if you were burning 3000calories and it was like a
moderate deficit you could doeasily.
(10:51):
That's a different situation,but that wasn't the situation.
So, um, you decided then tocome out of fat loss and figure
out what to do next, right, andthat was potentially build some
muscle.
Beth (11:02):
Yes, yes, um, I did finally find my maintenance in
um in macro factor and it wasmuch lower than what I would
have liked, but it is what it is.
Um and have to deal with that.
So, um, we discussed it anddecided to do a somewhat of a
(11:24):
lean build, to add in a littlebit calories and try and put
some muscle on um, try andpreserve my metabolism.
If not, maybe keep it a littlepush up Um, and so this is a.
This is brand new.
(11:45):
I have never tried to.
I've always wanted muscle, butI've never tried to purposefully
add in calories and put a buildon in that way.
So it's new.
Philip Pape (12:05):
And is that because of fear of gaining weight?
Is that just because it is newand you're not sure what it's
going to come of it?
Beth (12:15):
Yes, it's a fear of gaining weight.
You spend your life trying to.
You know, I've said that I'venever been overweight.
This is my highest weightnon-pregnancy weight that I've
ever been.
But honestly, I do feel like Ihave more muscle than the last
(12:39):
time that I was here.
I have been here before and itlooks different.
It looks different.
I got to say it's, it's.
It's not quite as devastatingas it has been in the past and I
also know that my metabolism isdoing a little better.
And I want to just throw onething out.
(13:02):
I'm going to throw out aboutwits and weights.
That was very nice.
You were on vacation.
I started this whole lean billand it was just interesting
because my expenditure did startgoing up but my weight trend
(13:25):
started going down and it wasjust doing some strange little
things there to begin with andyou were on vacation, so I
didn't want to bother you onvacation and I knew you would
answer it when you got back.
But I reached out to anothermember.
I just got into the build partof Wits and Weight and found
(13:47):
someone that had been throughthis before and looked like they
kind of did the same thing andI won't mention names, but she
very generously answered me andreassured me, and so don't be
afraid to tweak it a little bit.
You know, up your calories justa little bit if you need to.
You may need to make a littlejump and it just feels like a
(14:08):
family, is, I guess, what I'mtrying to get at.
You were not there, I know youwould have been, but you were on
vacation, well-deservedvacation, and I just reached out
and I got an answer veryquickly and very kindly and it
was great.
Philip Pape (14:28):
Yeah.
Beth (14:29):
I I just wanted to give a shout out to the community.
It's a great community.
It feels like.
It feels like you get to knowpeople and that they are family.
Philip Pape (14:37):
I love that you said that, because I remember
seeing that message come through.
I don't know if you can hear mydogs, but we both have dogs.
Um, I saw the message comethrough cause I still monitor
that stuff, even when I'm onvacation just on the back end,
and then I saw someone chime inand I'm like this is the power
of numbers.
Obviously, I take one vacationa year for a week, and that's
(14:59):
when you needed the help, butI'm glad that you saw the power
of having others have gonethrough the same experience.
That's why I made this for usand I say us myself included,
because I like to have others tobounce ideas off and learn from
too.
Um, not everybody is, I guess,as public or wants to share in
that way, right, that's whythere's different ways to do
this for people.
Some people want to keep thingsprivate, uh, but by doing that
(15:22):
you could leverage the, the, thelearning from someone else.
So, um, yeah, that's great.
Thank you for mentioning that.
Thank you for mentioning that.
Um, so let's talk about yourcurrent situation then, right
now, because you're also dealingwith shoulder issues, right,
and you've got an injury, a slapto lesion, I think was the
(15:43):
specifics, some osteoarthritis,tendinopathy and your rotator
cuff.
Um, what's what's going onthere, your rotator cuff.
What's going on there?
Beth (15:49):
I don't know what's going on there.
I've been very lucky.
I haven't had joint issues inthe past or any kind of injuries
.
It was not from strengthtraining, it was from newly
being retired and taking up golfVery dangerous sport.
(16:09):
Didn't know it was a dangeroussport.
Philip Pape (16:13):
You'd be surprised all those sports.
Beth (16:15):
Yeah, I've done triathlons , I've done horseback riding and
I get injured playing golf.
So anyway, it's just a nagginginjury and my orthopedic surgeon
has suggested not doing anykind of overhead presses, not
doing any lat pulls.
(16:36):
I have not been in physicaltherapy, although I'm exploring
that right now because I want toget back to doing overhead
presses and whatever, and it'snot a severe pain but it's not
(16:58):
very hard to get it hurting.
It'll be good for a week andthen I can reach the wrong way
and something happens.
So every time I look atdifferent exercise plans and
we're going to talk about thatperhaps later or perhaps now, I
don't know.
You know, everything includesdoing some lat pulldowns or
(17:21):
doing some overhead press.
Overhead press is a normal partof compound exercise that you
expect to do.
I've also changed my doing abench press.
I do a bench press but I havestarted doing it on a Smith
(17:42):
machine and I set the pins wheremy elbows can't come down
further than my chest.
Philip Pape (17:50):
So partial ROM, partial ROM or spotto press kind
of a few inches high.
Beth (17:54):
Just a few inches high, because it does hurt to come
down and it also affects beforethis actually happened back
early September.
It's been going on and off forsince then, um, but it's
affected being able to do uh, asquat.
(18:15):
My arm does not feelcomfortable being pulled back in
that kind of position and soI've been doing leg presses, um,
and just recently started doinghack squat because I can do
those easily.
So I've moved more towardsmachines.
(18:35):
I was previously doing a lotwith the barbell, but I'm not
doing very much with the barbellanymore.
Philip Pape (18:44):
Let's talk through this now, because I have
personal experience with thismyself having had rotator cuff
surgery and also literally justwent to my surgeon yesterday
just to relate to your story,and found I have, because of my
anatomy, my supraspinatus, whichis the top part of the rotator
cuff tendon, is much more proneto friction from I don't know if
(19:04):
it's like the clavicle or thescapula that hits it and he's
like, yep, so you might havethis your whole life, where
there's just a chance thatyou're going to tear your tendon
.
I'm like, oh, that's great.
So, first of all, there is agreat physical therapist I know
who's a barbell trainer.
His name is John Patrizzo.
Shout out to him.
He was on the show a long timeago.
He and I chat occasionally.
He will do, he will do somecoaching for me with regards to
(19:27):
this.
So if you ever want aconnection, um, I know he'll do
a free zoom call just to talk toyou about it and give you some
suggestions.
But as far as a few things, asquat, totally understand what
you mean.
Do you have access to a safetybar?
Beth (19:41):
I do I've never used it, but I do that will solve the
problem.
Philip Pape (19:45):
For that then, you could squat normally for the
rest of your life, because yourhands will be in front of you.
Neutral position, no big deal.
You don't have to extend yourshoulder.
Okay, that's check.
Okay, now you can squat.
Okay.
Beth (19:58):
I will try it next time.
Philip Pape (19:59):
Yeah, yeah, safety bar and anybody listening, that
would be the one with the bigyoke on it.
It has some handles that stickin front.
Um, a little bit of a caber bar, what's that?
Are they heavier than thetraditional bar?
Usually, like mine is 65, um,but it depends on the specific
one.
There's also different brands,like the kabuki transformer bar
(20:19):
is another one where it'sactually got adjustable angles
and stuff to it.
Um, yeah, so just check it outthey.
Maybe there's a what they wouldcall woman's version, which I
know it's like insulting thesedays, but there's a woman might
be a woman's version that'slighter, kind of like a lighter
barbell.
Beth (20:34):
Okay.
Philip Pape (20:35):
Yeah, and then for the pressing um, I'm definitely
not against.
Like machines have their place.
For sure it can be a huge tool.
Um, with pressing use, I thinkyou said you could do incline
right, Incline pressing.
With pressing, I think you saidyou could do incline right,
Incline pressing.
Beth (20:48):
I was not told.
No, I actually have anappointment with my surgeon
after this this afternoon.
Oh, cool Okay.
Philip Pape (20:56):
Because what comes to mind is there's grip, so
neutral grips, and I know you'redoing some of this.
There's grip, there's changingthe range of motion and so even
if you do an incline dumbbellpress or even a barbell press,
you could do a very narrow gripor a neutral grip with the
dumbbells.
And a lot of people don't thinkabout that.
They're like I'm just going topress them, just rotate into a
(21:18):
neutral grip and try that out.
Um, do it as long as it, aslong as you feel no pain,
because correct me if I'm wrongwhen you do, when you tweak it
cause you're doing the wrongthing, it happens pretty quickly
, right?
Beth (21:29):
It does, and I was told not to do overhead presses that
it would impinge on the tendon.
However, I don't feel any painwith doing overhead presses, and
that's one of the things I'mgoing to talk to him about.
What hurts me more is internalrotation, like taking a shirt
(21:52):
off or reaching back.
Philip Pape (21:54):
Yep Internal like as if you pulled your back.
You pulled your hand behindyour back and tried to clamp it
to your back right.
Yes, internal rotation Yep.
Beth (22:03):
That's what really bothers me.
Philip Pape (22:05):
Okay, One of the best stretches for that is to
lay on the ground on your back,put your arm, you know, put, put
your, put your arm at 90degrees and then just push your
forearm forward down to theground.
Okay, that's a great stretchfor that.
Um, it's also why you're youcan't squat.
That's why you have discomfortsquatting.
Is the internal rotation Right?
(22:26):
Um?
Beth (22:26):
right, that's, that's.
Yeah.
Well, that's more external.
Have discomfort.
Squatting is the internalrotation.
Philip Pape (22:28):
Right, right, that's what that's.
Yeah, well, that's moreexternal rotation, but still
same idea, um, but anyway.
But you're going to talk to himand then and then we can
connect you with John If youneed to.
The point is, for the pressingum, as long as you don't feel
pain, and training sessions withthat movement over the next
(22:49):
couple weeks that it doesn'tstart to accumulate.
You just want to stay far awayfrom that so you don't get
inflammation, you don't jack upthe inflammation.
So partial ROM, like you'redoing with the Smith, is great.
You can do that with atraditional bar where you
literally just stop annually twoinches above.
That's called a spotto press.
You could put pins.
You could also do a very closegrip kind of like people do for
(23:13):
close grip bench, and just makethat your own, your normal bench
.
You know, tuck, tuck yourelbows in and you'll notice that
should feel a lot differentbecause your shoulders are
hardly getting involved.
Gotcha, tuck them in.
Um other than that you can getcrazy with like multi bars and
lots of other things.
But if you just find like threeor four substitutions and just
stick with those, you know itshould work.
(23:34):
We can go over more specificsoutside of this call.
If you want, like, what can Ido for this, what can I do for
this, I can give you options.
That would be awesome, yeah, sothe good thing is, you continue
to train, like a lot of peoplewould just give up, and you're
continuing to train.
I actually love it.
You love it, yeah, cause youget.
You get the result.
Beth (23:54):
Well, I just feel so good when I come out.
It's it's a kind of anon-negotiable Good.
Monday, wednesday, friday it'sto the gym.
Philip Pape (24:02):
Yeah, it needs to be.
It needs to be a non-negotiable.
It's like eating protein it'sgot to be a non-negotiable.
And you, you actually sharedsome data with me.
You shared a lot of data, whichI love.
Data and no, no, no, it's great.
I mean I cause a lot of.
It was like yesterday and Ihaven't even had time to process
all of it, but what I didnotice a few things.
One is your body fat has gonedown and you've gained lean mass
(24:25):
, which is body recomposition,and you kind of alluded to that
earlier when you said I was, youwere uncomfortable gaining
weight, and then you said butit's not, the sky's not falling
and in fact, maybe that's givenyou the stimulus and the growth
anabolic environment you neededall these years.
Potentially, what do you think?
Because I have been liftingweights.
Beth (24:44):
I'm not new to lifting weights, but I'm definitely
putting muscle on and the wholereason we're doing this podcast
is doing the protein challenge.
So I'm getting lots of goodprotein and extra calories about
100 extra calories over what myexpenditure is and it
(25:07):
definitely seems to be working.
Philip Pape (25:09):
Tell us more when you say seems to working what?
Let's get into some specifics.
Beth (25:14):
Um, I had not been changing a lot with strength
grains and getting PRS and I'mnot making amazing changes in
lifts, but it's going upsteadily, um, so I'm going to a
new level with the lifts, um,and I have good energy um to do
(25:38):
it.
Um, I'm in the gym for an hourhour and 15 minutes and um
feeling good about that, um, butI mean I could just feeling
good about that, but I mean Icould, just I can see the muscle
and I'm looking forward to downthe line when I take off some
(26:00):
fat and can actually see it alittle more.
But I'm definitely just I'mfeeling stronger, I can see the
muscle and it's all good.
Philip Pape (26:09):
Yeah, Not only is it good, it's phenomenal.
Let me tell you why, Cause youdid send me your data.
I'm looking at it right now.
You went from a body weight of142 with 91 pounds of lean mass
to 145 at 95 pounds, and I'mjust rounding numbers.
Basically, you gained likealmost pure muscle, effectively,
(26:31):
is what you did, which is likelike 80% of the now, just to put
it in perspective, we know someof that is that's lean mass,
which includes muscle, bone,water and organs.
So the other thing that changesis water and everybody gains a
little bit of fluid when theystart gaining from carbs and
such.
But honestly, to gain that muchum, in terms of lean mass
because of your measurements,the way we do it here we use the
(26:53):
Navy formula and all that isphenomenal, Like that's.
That tells me something there's.
There's almost like a newbiegains that you're getting, even
though you have lifted yourwhole life, that you didn't get
to experience until now, whichis crazy.
That are not crazy.
It's wonderful.
I mean, you're 68.
And again, people are hearingthis like Whoa, you could still
build muscle at 68.
You can do it at 78, 88, 98.
Honestly, it's great.
I'm just saying it's, it'samazing, yeah.
Beth (27:15):
And I mean, I have to be honest, I love being able to be
strong.
It's, um, we've talked aboutI'm training for a bike vacation
and you know I'm able to, youknow I'm able to, you know, lift
my bike easily out in and outof the truck and putting it up
on the wall.
And um, you know, we were overat a friend's house and she
(27:37):
asked me to go get my husband tocarry in a case of water and
I'm like, well, I'll go get it.
No, no, no, no, no, you don'tneed to be doing that.
It's like it's not anything Ican do that.
Philip Pape (27:48):
Love it.
Beth (27:49):
Um, and I love it.
I don't, I mean I like, I likebeing strong, I want to stay
strong.
My mother lived to be 98.
So I hope, um, I'm hoping, upcarrying in the case of water
when I'm 98.
Um, maybe, maybe not I don'tknow you should be.
Philip Pape (28:05):
You should be able to, you should be able to.
Beth (28:07):
You should be able to.
Philip Pape (28:08):
I've talked to bodybuilders in their eighties.
Who you're like?
They're like 55, right.
Beth (28:14):
No, they're not, I am, I like, I like being strong, it's.
You know, my husband is justlike can you pick up that end of
the couch?
My daughter recently moved andwe have a sleeper sofa and it's
like I got it.
I'm okay Picking it up and goand it's a good feeling, yeah.
Philip Pape (28:33):
Yeah, sorry, I'm letting you speak, but it's a
good feeling.
I mean, when people arethinking, why do I do this?
Is there something that?
So now it's a good feeling, itfeels great to be strong, that
alone probably motivates you.
But is there anything along theline that you've actively
sought to get better at, oryou've done this for a reason?
Beth (28:53):
let's say Um, just want to live a long, strong life.
Um, I just want to.
Um, my husband and I likeactive vacations.
We're usually, we're usuallybiking and hiking, and I don't
know if I would know what to dojust to sit on the beach all day
(29:14):
Not that I don't like to dothat, I do but I like being able
to do other things too.
Um, that's great.
I like being active.
I don't.
I don't want to sit around formy life and yeah and we talk
about.
Philip Pape (29:31):
it's funny because some people put themselves in a
box with these things, like,when it comes to strength,
physique development, whatever,um, where they're, they're
almost focused too much on, toomuch on the process, and I say
that in a way.
What I mean by that is they'refocused too much on I have to do
protein, I have to havecalories, I have to lift weights
(29:53):
, as opposed to leaning intothat bigger picture of how it
fits your life.
And early on when you joined, Iremember you talking about
biking and, um, sometimes peoplethink, oh, we're the no cardio
people, right?
Like, like we, we talk aboutlifting and walking and maybe
sprinting, but we're not aboutendurance athletics.
But for you, that is somethingyou enjoy and it's part of your
(30:14):
activity.
It's a sport that you, uh, leaninto and it helps you thrive
and live your active life.
So the strength training andthe diet and everything supports
it, um, is is from myperspective.
So what are your thoughts on?
What are your thoughts on thatin general?
Like, why do you love to bike?
How does this help with yourbiking, and so on.
Beth (30:33):
Oh, it absolutely helps with the biking.
Um, I actually went out.
I, I uh, I'm a fair weatherbiker.
I like a beautiful day andbeing out on my bike and, um,
it's, it's, it's good for themind, it just makes you feel
good to be out on a beautifulday and to be doing something
(30:53):
physical and the strength.
We went out the other day and Ilive in Kentucky, it's been a
little windy and weather here,if you ever catch the news and
we went out the other day and itwas 18, 19 mile an hour winds
with gusts up to 35 or 40.
And I'm like this is crazy, wedon't need to be out here.
(31:16):
But we decided to go.
We just did 11 miles, which isnot going that far, and I felt
good, I had the strength to doit.
We've got lots of hills andhills and wind and, um, my legs
are just a lot stronger.
Um, it was, it was actuallycould make it enjoyable, um, on
(31:42):
a not so great day.
But, um, uh, the the strengthis definitely helpful on the
bike, but the strength isdefinitely helpful on the bike.
Philip Pape (31:50):
Yep, yep, that's what I hear, yeah.
Beth (31:52):
If it was just a little flat road and we're just going
slow and tottering around, itwouldn't matter that much.
But we've got a lot of hillsand we are trying to do some
distance We'll be building uphere.
Right now we're just doing mylongest ride is about 20 miles,
(32:13):
but we'll be working up to 30 or40.
Probably is all we will, butthat's still a couple hours out
riding hours yeah, I mean itmakes.
Philip Pape (32:21):
It makes a lot of sense.
We we hear time and againdealing with athletes or people
who have a sport, that strengthis a foundation, such that it,
like it's an amplifier foreverything else.
You know it's it, it makeseverything else easier.
And so when you talk aboutpumping your legs in a
concentric fashion over and overthousands of times, it makes
sense that if you can producemore force than the next person
(32:43):
who weighs the same, that you'llhave an easier time of it.
Right, right, just to put it inpure math.
Beth (32:49):
Yes, Just bringing out the engineer in you.
Yeah, yeah yeah.
Philip Pape (32:52):
No, it's important to know, though.
Yeah.
Beth (32:55):
But it also prevents injury.
Philip Pape (32:58):
That is true, yeah.
Beth (33:00):
Less likely to get injured , whether it's biking or doing
anything else.
100%, but I'm thinking in thebiking world it's good to have
that muscle strength.
Philip Pape (33:13):
Yep, and you'll find this with sports, with BJJ,
I have a client who's acompetitive rifle shooter.
Oh, wow, I have a client who'sa competitive rifle shooter
Pretty cool and she, for thefirst few months we worked
together, she was doing kind ofa group class because we didn't
want to touch her training.
We wanted to focus on diet.
First she had quite a bit ofweight to lose, let's say, plus
(33:34):
300 pounds and we then recentlyswitched her to lifting more,
like you're doing right, focuson strength, focus on
progression, and she's like wow,this is just making the sport
my rifle sport so much easierall of a sudden, within within
weeks.
And I think it's again.
Another thing is the things youwant to do in your life, whether
it's biking or a sport, orsoccer or even walking.
(33:57):
You know, walking upstairs,depending.
If you're 85 and frail andyou've never lifted, and then
you start lifting, you can walkupstairs.
That's, that's an amazing, uh,life transformation for someone.
So you're very inspiring, beth,because people are hearing this
and hopefully think, wow, I can.
You know, age is not a factor,honestly, if you do this.
Beth (34:17):
It's.
It's really not.
I mean I do have the shoulderache and I've never had that
before, but it's okay, um, justwork around it and and not that
big a deal.
But I don't want to say that Idon't feel that different than
when I was 40, but I reallydon't.
I mean I can't.
There's nothing that I can't.
There's nothing I can't do if Iwant to, um, and it's great.
Philip Pape (34:42):
So I know you're always focused on what to do
next and how to continueoptimizing refining.
You and I talked back and forthbefore this recording about
your lifting, your workouts, alittle bit about your nutrition
in your next phase.
Where do you feel like you needthe most help at the moment?
What's the number one thingyou're focused on that you have
questions on.
Beth (35:02):
My biggest questions are going to be on just balancing
everything, because it's veryhard.
I am taking a total rest daytoday.
I biked over the weekend.
I lifted weights yesterday.
Thyroid's been cut a little bitso it takes me a little time to
(35:23):
adjust to those and tired andlearning to take a rest day.
And maybe I talked to you alittle bit about maybe cutting.
I hate to cut back on thestrength training.
I don't really want to cut back.
I want to be more efficientwith it so that I can fit
(35:44):
everything in and have theenergy to do everything.
So I'm looking for balance andscheduling it all getting it all
in but also getting the rest.
I need to do it.
Philip Pape (35:58):
Okay, tell me, let's break down the big blocks
of time throughout your week.
So start with training.
How many days and how long areyour sessions?
Beth (36:25):
it's on the treadmill and, um, I usually do a little bit.
The first set of exercises Iusually do warmups.
Um, for whatever I'm lifting,If it's like press, I'll do
warmup sets is my warmups.
Um, I don't do a lot ofstretching.
Philip Pape (36:38):
Okay, so a little over an hour that's.
That's totally reasonable.
Most people train between anhour and hour and a half.
If you're doing, you're doingfour days.
Right At the moment I'm doingthree days.
You're doing three Okay.
However, I could add in afourth day and just do it at
home with dumbbells Um wait,we're trying to, we're trying to
take stuff away here, beth,right, I know, and that's a hold
(37:00):
.
Beth (37:00):
And that's my problem.
I get it.
Philip Pape (37:03):
We want to do it all we want to do it all.
Okay, so you've got threesessions a week.
Those are on weekdays.
Those are on weekdays.
I go Monday, wednesday, friday.
Beth (37:14):
Could you do one on the weekend?
How would that work with yourschedule?
Um, I could.
Philip Pape (37:16):
And I only bring that up as a lot of people don't
even think about it.
They're like, oh wait a minute,I can make one of my training
days a Saturday or Sunday, andthat solves a whole bunch of
issues for some people.
Some others have like tonsgoing on on the weekend and it
doesn't work.
Beth (37:28):
Um, but I like the.
There's no reason why I can'tdo it on the weekend.
Philip Pape (37:32):
Yeah, just an option.
It's an option Like so I'veI've worked with folks, and
myself included, who've had,let's say, four day or even five
day programs and you alwaysthink Monday, tuesday, thursday,
friday, but nothing preventsyou from doing like Monday,
tuesday, thursday, saturday.
Or you know like, if you'redoing a five day program, you
can make Tuesday and Wednesdayyour days off.
You know what I mean.
So that's one option.
(37:53):
Um, so you've got your trainingblocks and then those are at a
gym, so it's an hour, an hour 15plus commute.
Beth (37:59):
Yes.
Philip Pape (38:00):
Which is like 15 or something.
Beth (38:02):
It's 15, plus commute, yes , which is like 15 or something.
It's 10 minutes.
Philip Pape (38:04):
It's nowhere all right.
So it's almost two hours.
And then you got your showerand your prep, your bag, gym bag
and all that.
So almost two hours on thosethree days.
Um, what's the next big blockthat you have throughout your
week where you're doing itregularly and it takes time?
Beth (38:18):
um, so t usually, uh, we go to a track it's a motor
speedway track that's open, sowe have no cars to worry about
that's open to bikers andrunners, um, and my husband
loves to do that.
So we go on Tuesday nights todo that.
(38:39):
We're not going tonight causewe're getting weather again
tonight to do that.
We're not going tonight becausewe're getting weather again
tonight, and that's usually abig block of time.
We're trying to get in about 30miles, which is a good two
hours, and it's about a 40minute back and forth, so it's
(39:00):
about an hour and a half ofcommute.
Also.
Philip Pape (39:03):
Okay, but that is that a non-negotiable right
there at that one.
Beth (39:06):
That's pretty non-negotiable Okay.
Philip Pape (39:08):
So it's in there, All right, Um, cause you're
you're talking about balance andI mean it's.
It is.
It is a function of prioritiesand not only priorities, but, um
, is there anything you caneliminate?
That's like the bottom of thelist where I go.
Can you, can you eliminate, canyou delegate, can you automate?
And then the other stuff juststays like it is today, Cause
(39:28):
it's optimal, Like your trainingis probably the only way you
could save time potentially ishave a full gym at home.
You know, I don't know ifthat's even an option to have,
like a barbell gym with somemachines and stuff at home.
Beth (39:39):
I don't have a barbell at home.
Um, I don't have a barbell.
Philip Pape (39:47):
I do have power blocks that go up much higher
than I will ever use and a benchyeah, you said that that's
right, so you could yeah, youcould take one of your instead
of adding a fourth day.
Take one of your three days andmake them at home and now.
So that would save you what 30minutes from commute, okay yeah,
I have time.
Beth (40:00):
It's more energy, is what?
Okay, I'm thinking to be honestokay, so you're training you.
You train monday, wednesday,friday, with the tuesday biking
yes, and then I've got to get ina couple more days of biking.
For sure, this isn't a bikerace that I'm training for, it's
a vacation, but it still willbe you or 30 miles of biking in
(40:21):
the mountains.
Philip Pape (40:25):
Okay, this is where I'm thinking.
So one of two options that cometo mind, one is is potentially,
um, either cutting out alifting session altogether and I
always hate to say that but ifit's short term cause, when is
your, when is your vacation?
Beth (40:38):
September.
We've got a long time to go.
Philip Pape (40:41):
Okay, You've got four months.
I wouldn't do that just yet.
Um, that's one option.
The second option would be youcould split your training into
four or five much shorter days,since time isn't the problem and
recovery, recovery is the issue.
Some people recover better withsmaller sessions.
Right, If you're doing, are youdoing?
I know you sent me your workout, but it's um, is it a push-pull
(41:02):
legs or is it a full body?
Beth (41:04):
It's more full body.
Yeah, it's what I had beendoing, and then I started
playing with it this past weekand I'm not sure I'm happy with
where it's at, so we'll talkabout that later.
Philip Pape (41:16):
Yeah, because you could do a four-day where the
sessions are like a half hourand you do three lifts.
You know something like that.
Um, that's the second option.
The third option is just movingthe days around and make it
work better, because the bikingday is smack dab between two
training days.
And that's where I would ratheralmost like if you were training
Monday, wednesday, friday andcould put the biking day
(41:38):
wherever you want.
The long one, I'd put it onSaturday.
So since you don't have thatsituation, it's like what?
If Tuesday is like yourSaturday and then you would do,
your training week would beThursday, saturday, monday or
whatever.
You could do the math, but youknow what I mean.
You'd have, you'd have Tuesday,and when you do, wednesday
would be off.
Beth (41:57):
So take a rest day on Wednesday.
Philip Pape (41:59):
Yeah, and just shift it so it's like Monday,
thursday, thursday, saturday,something like that.
You know what I mean.
Right, you can flip it aroundin your head do Thursday,
saturday, monday, but you don'thave the same idea.
Um, what about what?
What about the other days?
What, how much?
What kind of activity are youdoing?
Beth (42:16):
Um, I am walking.
Is is up around 9,000.
I think it was averaged 8,800for the week and I'll have to
get out and walk.
I've got the dogs to walk andusually in the summertime that
picks up too a little bit.
I know last summer I was doingmore around 11,000.
Philip Pape (42:39):
Well, that's reasonable, Beth.
So 8,000, it's not even taxing.
It's fine.
How's your sleep?
Beth (42:45):
Sleep is good.
Philip Pape (42:46):
Sleep is good Stress.
Beth (42:48):
Stress is pretty good Okay .
Philip Pape (42:52):
So let's get deeper then, when you talk about
energy.
When is it worse?
During the week, and what doesit feel like?
Beth (43:01):
I guess I was exhausted last night and today and so it's
like today is just an enforcedrest day.
I'm not even doing a lot ofwalking today, um, because we
had a big bike ride on Sunday,um, and also biked on Saturday,
but it was that short, windy one, but that was still a hard bike
ride, even though it was short,and then lifted weights
(43:24):
yesterday and yesterdayafternoon I was beat and I
should be.
I mean, it was.
I don't know that anything ishappening, it's just that I need
to.
I just want to make sure that Iget like a couple of rest days,
which means I'm going to bebiking on days that I'm lifting
too.
Philip Pape (43:45):
Yeah and that's not the worst thing in the world,
it's just if you're doing fullbody.
That's where the challengecould be, so that's where I was
going to go next with you, beth,is the split makes even more
sense where you have two lightupper body days and then two
lower bodies, and the lowerbodies are very far removed from
your biking.
Beth (44:04):
And I kind of like that.
Okay, I like a little bitshorter, maybe a little bit
shorter lifting days.
Philip Pape (44:10):
Yeah, cause if you're okay with the commute
time and all that, it's not abig deal.
Some people like to go to thegym almost every day, so, um,
that's.
I think that would work for you.
It's like just a typical fourday split where your heavy
biking day comes afterpotentially an upper body day,
and then you get a rest dayafter that and then a lower than
(44:32):
an upper, than a lower meaningwait, upper or no, then lower,
upper, lower.
I have to figure that out, butyeah, there's a way to do that
to make it work.
Okay, we'll get into specifics.
Yeah, that would work, and thenyou could just follow a
traditional kind of like you'retraining now pretty much any
four-day split would work, andyou might just have to cut off
(44:53):
some movements if it's too muchand then substitute the
movements for your shoulder.
That's what I would do.
Do?
I know you use Boost Camp,right?
I do so.
I often recommend programs inthere from other coaches for
people because I'm just likepick the best program for you
right now.
I followed my own and othersand you can kind of mix around
when you need to.
But, um, maybe filter throughthere on the different things,
(45:16):
say four day and this and thatand then, or I can find one for
you as well.
There's I'm pretty familiarwith them by now, by now.
Or you can just use one of myfour days in the Physique
University as well.
Okay, all right.
Anything else that we didn'tcover so far?
Beth (45:31):
I don't think so.
I think we've covered it.
The only thing maybe, is doingperiodization that at some point
in time here, doingperiodization that I'm at some
point in time here.
I'll go into a and go into afat loss phase, and I'm actually
kind of looking forward to todoing this and and think about
(45:55):
doing this again, you know,doing a building phase here get
addicted to it in a way right,and then get back into a
building phase and then maybeget into a maintenance phase.
I don't know.
We'll have to, we'll have totalk and figure that all out.
Philip Pape (46:10):
But we'll talk.
I mean the.
The one piece of advice on fatloss is just pick a quiet time
of year, you know like.
Don't pick it when you knowyou'd want to eat all the foods,
right like holidays.
Be careful gotcha, gotcha.
Beth (46:22):
That's probably the good building phase, I would guess.
Philip Pape (46:24):
Exactly, exactly.
Beth (46:25):
Thanksgiving or Christmas is that build time?
Philip Pape (46:28):
Exactly it is.
It's how you line it up.
It works out really well, allright.
So I guess my last question ortwo here One is if let's say
there's really anybody listening, but say, older adults who
might be hesitant to prioritizebuilding muscle, yeah, maybe
they have injuries or medicalconditions like you're facing a
bit, maybe they don't, maybeit's just a hesitation, like you
(46:49):
had.
What advice would you give thembased on your experience?
Beth (46:54):
To do it.
Jump on in there, get started.
Go to the gym, start lifting.
My biggest recommendation,seeing my friends that don't
lift and um, whatever is to, totake it slow.
You don't have to.
You don't have to go in andlift a hundred pounds to start
with on the barbell.
You go in and and you know,lift that five or 10 pound
(47:17):
dumbbell, whatever you can doand and build from there.
Um, it's not, it's not a sprint.
Unveil whatever you can do andbuild from there.
It's not a sprint, it's justtake your time and just start.
Philip Pape (47:29):
Just start, take your time.
Beth (47:31):
Be patient.
It's a wonderful feeling.
Philip Pape (47:33):
It's a wonderful feeling.
Yeah, definitely lean into that.
There is a lot ofmisinformation or
misunderstanding from people whodon't lift.
I see it as well.
My parents live in the villagesthere.
You know people there in theseventies, eighties, nineties
and it's these things, theseideas about I'm going to get
hurt, or that's too heavy, or mydoctor said not to do this, or
blah, blah, blah, like you'veheard it all, and it's never too
(47:54):
late to start.
Beth (47:55):
So um, please, please, please do.
That was an inspiration and Ifound was absolutely hilarious.
That was an inspiration and Ifound was absolutely hilarious.
My mother lived to be 98 andshe was good most of the time.
She lived in a house for a longtime with steps and we're like
do you need to get out of thehouse?
She goes no, that's my exercise, that keeps me going.
If I have to go up the steps togo to bed, then that keeps me
(48:17):
going.
But she moved to Floridaeventually and I was going down
to visit her one time and Ihadn't seen her in several
months and I said well, do youwant to do lunch?
I'll be there by lunchtime andshe goes I would love to do
lunch but it's going to have tobe after one o'clock because I'm
going to be in the gym.
And I was like and I think shewas about 94.
(48:39):
Then I was like, okay, that'sgreat.
Philip Pape (48:44):
That is awesome, I love it.
Beth (48:46):
And she did not lift weights all her life but she did
walk and she did stay active inher own way At 94, she had her
personal trainer and I'm peekingin the window and she's got a
dumbbell in her hand and she wasgoing to town and I was like,
yes, I like it.
(49:06):
Yes, no excuses people, ifyou're listening for lunch.
Philip Pape (49:12):
That's so inspirational.
Um, yeah, yeah, please, pleasedo guys.
I mean, the older I get, themore I see it with with that
generation and I don't want tobe there and, heck, I even have
shoulder issues at the young ageof my forties or whatever it
happens.
All of us.
So what you keep training, youfind a way, you keep moving,
keep learning.
So if you're listening andBeth's journey has sparked
(49:33):
something in you which I hope ithas and you want to take a
smarter approach, which is justgetting started, like she just
said, getting started workingaround whatever limitations you
have we're all different, we allhave things.
It's no reason not to do it.
Maybe you're navigating thehormonal changes.
Maybe you're tired of thesocial media craziness and
misinformation.
(49:54):
Then try out PhysiqueUniversity like jump in, there's
a free trial.
You can say hi to Beth.
You can see what's going on.
We do challenges all the time.
A free trial you can say hi toBeth.
You can see what's going on.
We do challenges all the time.
She actually won our proteinchallenge, which is one of the
reasons Her reward is gettinggrilled on a podcast, you see.
So, yeah, just check it out.
(50:14):
I'm not going to pitch it anymore than that.
We'll include the link in theshow notes.
But, beth, thank you so muchfor coming on the show today.
Thank you for sharing theexperience.
People need to hear thisbecause it's very important, so
thank you.
Beth (50:23):
Thank you for giving me the chance.
Appreciate it.
If you think it's impossible to build muscle after
60, or 50, or even 40, orinjuries mean you have to
abandon your fitness goals,think again.
My client, beth, has not onlyembraced a lean bulk at 68 years
old, but is succeeding despitea complex shoulder injury.
In today's conversation, you'lldiscover how she's adapted her
training around medicallimitations, why prioritizing
(00:23):
muscle growth before fat losshas been a game changer for her
results and the exact strategiesthat are working when other
approaches failed.
If you are dealing withage-related concerns, recovering
from injury or tired of yo-yodieting, beth's approach proves
it's never too late to transformyour physique with the right
strategy.
Welcome to Wits and Weights,the show that helps you build a
(00:54):
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Haith, andI've got something special for
you today, because I'm sittingdown with Beth, a member of our
Physique University communitywho is challenging conventional
wisdom about fitness after 60.
At 68 years old, she isnavigating a significant
shoulder injury whilepurposefully building muscle
(01:15):
mass, and that is a strategythat contradicts much of what
she'd been told throughout herlife and many of you have
probably heard.
Today we're going to talk abouthow she's adapting her training
around those limitations, themindset shifts that have been
critical to her progress, andthe specific techniques that are
allowing her to gain muscledespite challenges that might
have sidelined others.
(01:35):
We'll also get into somereal-time coaching to optimize
her approach going forward andgive you some takeaways to apply
regardless of your age or yourlimitations.
Beth, very excited that we cando this together, so thank you
for joining me.
Beth (01:49):
Thank you for having me Excited to do it.
Philip Pape (01:52):
Yeah, yeah, no, it's great.
I'm excited for the listenersto learn about how you've done
this, because there aredefinitely a lot of naysayers
and there's a lot of frustrationout there, and you've
experienced some of that.
Right, you've spent most ofyour life trying different diets
, weight loss approaches and now, at the young age of 68, you
are focused on building muscleand not just necessarily cutting
(02:16):
calories.
What made you decide to pursuemuscle building at this stage,
instead of focusing on what youdid before or on weight loss or
anything else?
Beth (02:25):
at this stage, instead of focusing on what you did before
or on weight loss or anythingelse.
Muscle building is actually nottotally new to me.
I actually used to lift weightsin my 20s.
I've always been very active,but then I switched, I suppose
like a lot of people, and didmore cardio.
I suppose like a lot of people,and did more cardio, and I say
(02:46):
I've always been active.
It's.
It has changed and evolved overdifferent times.
I've been a runner.
I did some triathlons in mythirties.
I do a lot of bike riding rightnow and I'm planning for a bike
riding vacation and that's partof my decision-making in in
(03:08):
trying to put on some muscle andto do a building phase versus
um dieting.
But uh, also did P90X about 10or 15 years ago when that was on
the phrase.
Philip Pape (03:23):
I remember that that was so much fun.
Beth (03:26):
I've done a lot of different things and I've been
listening to Philip on the justfollowing the hard details of
(03:50):
what's going on and trying tofigure out what's going on
versus just cut calories, yeah,so very interested in following
all that, so decided to join.
But I, of course, was wantingto lose some fat.
I had previously, was about 10or 15 pounds lighter and I've
(04:13):
had some changes in thyroidmedications and some different
things and the weight hasaccumulated and I wanted to
knock it off and I wanted toknock it off.
Philip Pape (04:25):
Cool yeah, all right, no, we're going to.
I want to get into each ofthose, because listeners are
like Ooh, thyroid, let's talkthat.
Oh, you did P90X, and what areyou talking about?
Following the details and doingthe science?
So, uh, you know, you and Iknow what it is.
But let's, let's walk throughone at a time.
Um, I, I, we've talked in thepast and I know you've done I
think you've done WeightWatchers, nutrisystem, all of
that in the past.
When was that?
And then, from there to now,how did you, how did you get
(04:48):
where you are today?
Beth (04:50):
Weight Watchers was, probably has has been, a part of
my life.
I've never been grosslyoverweight, though, but you know
, like everybody, you're alwaysespecially women we want to be
thin and lean, um and um.
(05:11):
I always thought WeightWatchers was very healthy, but I
also learned there's ways to,uh, to get around that, and I'm
tired of the.
I didn't like the whole pointsystem and tired of the.
I didn't like the whole pointsystem and and doing all that,
and I've tried to educate myselfon on being healthy.
I want to be my healthiest as Iage and, um, I've been I've
(05:37):
actually been counting macrosfor a few years now.
Um, so I know how to do thatand I kind of liked it.
But, like all people, it's likeI feel like I know how to do it
and what I'm supposed to bedoing, but it was still the
weight.
The weight gain was stillgetting away from me, and I
(06:01):
don't want to throw the thyroidout again, but with the change
in thyroid medicines and I'veused macro factor, I was just
seeing my expenditure gocrashing down.
So you know, I was eating 1900calories a year ago and biking
(06:21):
and doing things.
I was lifting weights a yearago, but maybe not as
consistently or following a planas well as I am now, and I
can't eat 1900 calories withoutgaining a lot of weight.
And I just watched thatexpenditure a macro factor
(06:44):
coming down and watched myweight going up and it's like
things are changing and I needto get a hold of this.
Philip Pape (06:53):
Yeah, so awareness is the first step, right, and
that leads.
That makes me think what, whenyou were tracking macros in the
past and you were still gainingweight and that wasn't what you
wanted, were you?
I assume you weren't usingmacro factor or you weren't
aware of your expenditure,perhaps such that you were at
maintenance or in a surpluswithout thinking you were, or
you thought you were in adeficit and you weren't.
Beth (07:15):
I was not.
I was at macros that had workedfor me in the past Um and I was
using a different app Um and umwhen I started getting into
Macrofactor and seeing what wasgoing on.
You can see just this downwardslope and I think it's mostly
(07:36):
related to the thyroid issuesand I know women like to blame
thyroid for a lot of things, butI've been hypothyroid since the
90s, so I've been on medicationfor a long time and what was
working just changed.
I started having actually someheart issues.
(07:57):
I was having tachycardia withexercise that was beyond what it
should have been, with exercisethat was beyond what it should
have been, and the weight gainand some hot flashes that were
beyond menopause hot flashes.
So it turns out.
Philip Pape (08:20):
I was hyperthyroid, got it Okay.
I mean, at least you found thisout Because of the meds yeah,
because of the meds.
Yeah, because of the meds andand um, and I know, working with
other clients on on syntheticT3 and other thyroid meds, that
there's a lot of tweakingsometimes involved to find the
right levels for you.
So here's the thing.
A lot of people are going to belistening and they're saying,
oh, so your expenditure wascrashing down.
(08:41):
You know, on one hand you couldthrow up your hands and say
like that's, that's the end ofit, like there's nothing I can
do.
On the other hand, you can sayyou know what?
It's great that you have thedata to show you your
expenditures crashing, likewhatever app you use or however
you calculate it.
I mean, we use macro factorbecause it's the only app that
can give you that information.
It's not the app's fault, right,that the expenditure is going
down, and it's not yours either.
(09:02):
It's just the reality of what'shappening.
So, um, what did you decide todo at that point?
I mean, I know the answer here,beth, but just for the listener
, what did you decide to do oncethat pattern occurred?
Quit, be more specific, youmean quit trying to lose fat,
lose weight.
Beth (09:22):
No, I just I was doing the trial of Whitson Waits
University and I absolutely loveall the information and I love
the way that you're data drivenand I love all of that.
But I was like all of that.
But I was like this is just.
(09:43):
This is just me crashing my mymedicines and I need to get this
under control before I can moveon to, um, losing weight, and
this is not the time to betrying to lose weight.
And you were very kind enoughto come to my rescue and talk to
(10:05):
me very kindly and help me outthere.
Philip Pape (10:10):
Yeah, I appreciate that, because it's just as not
just as it's almost asfrustrating for me to see you go
through that and then now be inthe position of we've got to
figure something out.
And sometimes that decision islike you decided to do is, let's
focus on recovery and um, adifferent goal in the short term
(10:31):
, or maybe in the medium orlong-term, while potentially
addressing other things, whichis a great strategy.
I mean, anyone listening if, ifyou've got and we're going to
talk about your physicalinjuries too, but if you've got
things going on you've got torecover from, why add more
stress to the situation withdieting and fat loss?
Now, if you were burning 3000calories and it was like a
moderate deficit you could doeasily.
(10:51):
That's a different situation,but that wasn't the situation.
So, um, you decided then tocome out of fat loss and figure
out what to do next, right, andthat was potentially build some
muscle.
Beth (11:02):
Yes, yes, um, I did finally find my maintenance in
um in macro factor and it wasmuch lower than what I would
have liked, but it is what it is.
Um and have to deal with that.
So, um, we discussed it anddecided to do a somewhat of a
(11:24):
lean build, to add in a littlebit calories and try and put
some muscle on um, try andpreserve my metabolism.
If not, maybe keep it a littlepush up Um, and so this is a.
This is brand new.
(11:45):
I have never tried to.
I've always wanted muscle, butI've never tried to purposefully
add in calories and put a buildon in that way.
So it's new.
Philip Pape (12:05):
And is that because of fear of gaining weight?
Is that just because it is newand you're not sure what it's
going to come of it?
Beth (12:15):
Yes, it's a fear of gaining weight.
You spend your life trying to.
You know, I've said that I'venever been overweight.
This is my highest weightnon-pregnancy weight that I've
ever been.
But honestly, I do feel like Ihave more muscle than the last
(12:39):
time that I was here.
I have been here before and itlooks different.
It looks different.
I got to say it's, it's.
It's not quite as devastatingas it has been in the past and I
also know that my metabolism isdoing a little better.
And I want to just throw onething out.
(13:02):
I'm going to throw out aboutwits and weights.
That was very nice.
You were on vacation.
I started this whole lean billand it was just interesting
because my expenditure did startgoing up but my weight trend
(13:25):
started going down and it wasjust doing some strange little
things there to begin with andyou were on vacation, so I
didn't want to bother you onvacation and I knew you would
answer it when you got back.
But I reached out to anothermember.
I just got into the build partof Wits and Weight and found
(13:47):
someone that had been throughthis before and looked like they
kind of did the same thing andI won't mention names, but she
very generously answered me andreassured me, and so don't be
afraid to tweak it a little bit.
You know, up your calories justa little bit if you need to.
You may need to make a littlejump and it just feels like a
(14:08):
family, is, I guess, what I'mtrying to get at.
You were not there, I know youwould have been, but you were on
vacation, well-deservedvacation, and I just reached out
and I got an answer veryquickly and very kindly and it
was great.
Philip Pape (14:28):
Yeah.
Beth (14:29):
I I just wanted to give a shout out to the community.
It's a great community.
It feels like.
It feels like you get to knowpeople and that they are family.
Philip Pape (14:37):
I love that you said that, because I remember
seeing that message come through.
I don't know if you can hear mydogs, but we both have dogs.
Um, I saw the message comethrough cause I still monitor
that stuff, even when I'm onvacation just on the back end,
and then I saw someone chime inand I'm like this is the power
of numbers.
Obviously, I take one vacationa year for a week, and that's
(14:59):
when you needed the help, butI'm glad that you saw the power
of having others have gonethrough the same experience.
That's why I made this for usand I say us myself included,
because I like to have others tobounce ideas off and learn from
too.
Um, not everybody is, I guess,as public or wants to share in
that way, right, that's whythere's different ways to do
this for people.
Some people want to keep thingsprivate, uh, but by doing that
(15:22):
you could leverage the, the, thelearning from someone else.
So, um, yeah, that's great.
Thank you for mentioning that.
Thank you for mentioning that.
Um, so let's talk about yourcurrent situation then, right
now, because you're also dealingwith shoulder issues, right,
and you've got an injury, a slapto lesion, I think was the
(15:43):
specifics, some osteoarthritis,tendinopathy and your rotator
cuff.
Um, what's what's going onthere, your rotator cuff.
What's going on there?
Beth (15:49):
I don't know what's going on there.
I've been very lucky.
I haven't had joint issues inthe past or any kind of injuries
.
It was not from strengthtraining, it was from newly
being retired and taking up golfVery dangerous sport.
(16:09):
Didn't know it was a dangeroussport.
Philip Pape (16:13):
You'd be surprised all those sports.
Beth (16:15):
Yeah, I've done triathlons , I've done horseback riding and
I get injured playing golf.
So anyway, it's just a nagginginjury and my orthopedic surgeon
has suggested not doing anykind of overhead presses, not
doing any lat pulls.
(16:36):
I have not been in physicaltherapy, although I'm exploring
that right now because I want toget back to doing overhead
presses and whatever, and it'snot a severe pain but it's not
(16:58):
very hard to get it hurting.
It'll be good for a week andthen I can reach the wrong way
and something happens.
So every time I look atdifferent exercise plans and
we're going to talk about thatperhaps later or perhaps now, I
don't know.
You know, everything includesdoing some lat pulldowns or
(17:21):
doing some overhead press.
Overhead press is a normal partof compound exercise that you
expect to do.
I've also changed my doing abench press.
I do a bench press but I havestarted doing it on a Smith
(17:42):
machine and I set the pins wheremy elbows can't come down
further than my chest.
Philip Pape (17:50):
So partial ROM, partial ROM or spotto press kind
of a few inches high.
Beth (17:54):
Just a few inches high, because it does hurt to come
down and it also affects beforethis actually happened back
early September.
It's been going on and off forsince then, um, but it's
affected being able to do uh, asquat.
(18:15):
My arm does not feelcomfortable being pulled back in
that kind of position and soI've been doing leg presses, um,
and just recently started doinghack squat because I can do
those easily.
So I've moved more towardsmachines.
(18:35):
I was previously doing a lotwith the barbell, but I'm not
doing very much with the barbellanymore.
Philip Pape (18:44):
Let's talk through this now, because I have
personal experience with thismyself having had rotator cuff
surgery and also literally justwent to my surgeon yesterday
just to relate to your story,and found I have, because of my
anatomy, my supraspinatus, whichis the top part of the rotator
cuff tendon, is much more proneto friction from I don't know if
(19:04):
it's like the clavicle or thescapula that hits it and he's
like, yep, so you might havethis your whole life, where
there's just a chance thatyou're going to tear your tendon
.
I'm like, oh, that's great.
So, first of all, there is agreat physical therapist I know
who's a barbell trainer.
His name is John Patrizzo.
Shout out to him.
He was on the show a long timeago.
He and I chat occasionally.
He will do, he will do somecoaching for me with regards to
(19:27):
this.
So if you ever want aconnection, um, I know he'll do
a free zoom call just to talk toyou about it and give you some
suggestions.
But as far as a few things, asquat, totally understand what
you mean.
Do you have access to a safetybar?
Beth (19:41):
I do I've never used it, but I do that will solve the
problem.
Philip Pape (19:45):
For that then, you could squat normally for the
rest of your life, because yourhands will be in front of you.
Neutral position, no big deal.
You don't have to extend yourshoulder.
Okay, that's check.
Okay, now you can squat.
Okay.
Beth (19:58):
I will try it next time.
Philip Pape (19:59):
Yeah, yeah, safety bar and anybody listening, that
would be the one with the bigyoke on it.
It has some handles that stickin front.
Um, a little bit of a caber bar, what's that?
Are they heavier than thetraditional bar?
Usually, like mine is 65, um,but it depends on the specific
one.
There's also different brands,like the kabuki transformer bar
(20:19):
is another one where it'sactually got adjustable angles
and stuff to it.
Um, yeah, so just check it outthey.
Maybe there's a what they wouldcall woman's version, which I
know it's like insulting thesedays, but there's a woman might
be a woman's version that'slighter, kind of like a lighter
barbell.
Beth (20:34):
Okay.
Philip Pape (20:35):
Yeah, and then for the pressing um, I'm definitely
not against.
Like machines have their place.
For sure it can be a huge tool.
Um, with pressing use, I thinkyou said you could do incline
right, Incline pressing.
With pressing, I think you saidyou could do incline right,
Incline pressing.
Beth (20:48):
I was not told.
No, I actually have anappointment with my surgeon
after this this afternoon.
Oh, cool Okay.
Philip Pape (20:56):
Because what comes to mind is there's grip, so
neutral grips, and I know you'redoing some of this.
There's grip, there's changingthe range of motion and so even
if you do an incline dumbbellpress or even a barbell press,
you could do a very narrow gripor a neutral grip with the
dumbbells.
And a lot of people don't thinkabout that.
They're like I'm just going topress them, just rotate into a
(21:18):
neutral grip and try that out.
Um, do it as long as it, aslong as you feel no pain,
because correct me if I'm wrongwhen you do, when you tweak it
cause you're doing the wrongthing, it happens pretty quickly
, right?
Beth (21:29):
It does, and I was told not to do overhead presses that
it would impinge on the tendon.
However, I don't feel any painwith doing overhead presses, and
that's one of the things I'mgoing to talk to him about.
What hurts me more is internalrotation, like taking a shirt
(21:52):
off or reaching back.
Philip Pape (21:54):
Yep Internal like as if you pulled your back.
You pulled your hand behindyour back and tried to clamp it
to your back right.
Yes, internal rotation Yep.
Beth (22:03):
That's what really bothers me.
Philip Pape (22:05):
Okay, One of the best stretches for that is to
lay on the ground on your back,put your arm, you know, put, put
your, put your arm at 90degrees and then just push your
forearm forward down to theground.
Okay, that's a great stretchfor that.
Um, it's also why you're youcan't squat.
That's why you have discomfortsquatting.
Is the internal rotation Right?
(22:26):
Um?
Beth (22:26):
right, that's, that's.
Yeah.
Well, that's more external.
Have discomfort.
Squatting is the internalrotation.
Philip Pape (22:28):
Right, right, that's what that's.
Yeah, well, that's moreexternal rotation, but still
same idea, um, but anyway.
But you're going to talk to himand then and then we can
connect you with John If youneed to.
The point is, for the pressingum, as long as you don't feel
pain, and training sessions withthat movement over the next
(22:49):
couple weeks that it doesn'tstart to accumulate.
You just want to stay far awayfrom that so you don't get
inflammation, you don't jack upthe inflammation.
So partial ROM, like you'redoing with the Smith, is great.
You can do that with atraditional bar where you
literally just stop annually twoinches above.
That's called a spotto press.
You could put pins.
You could also do a very closegrip kind of like people do for
(23:13):
close grip bench, and just makethat your own, your normal bench
.
You know, tuck, tuck yourelbows in and you'll notice that
should feel a lot differentbecause your shoulders are
hardly getting involved.
Gotcha, tuck them in.
Um other than that you can getcrazy with like multi bars and
lots of other things.
But if you just find like threeor four substitutions and just
stick with those, you know itshould work.
(23:34):
We can go over more specificsoutside of this call.
If you want, like, what can Ido for this, what can I do for
this, I can give you options.
That would be awesome, yeah, sothe good thing is, you continue
to train, like a lot of peoplewould just give up, and you're
continuing to train.
I actually love it.
You love it, yeah, cause youget.
You get the result.
Beth (23:54):
Well, I just feel so good when I come out.
It's it's a kind of anon-negotiable Good.
Monday, wednesday, friday it'sto the gym.
Philip Pape (24:02):
Yeah, it needs to be.
It needs to be a non-negotiable.
It's like eating protein it'sgot to be a non-negotiable.
And you, you actually sharedsome data with me.
You shared a lot of data, whichI love.
Data and no, no, no, it's great.
I mean I cause a lot of.
It was like yesterday and Ihaven't even had time to process
all of it, but what I didnotice a few things.
One is your body fat has gonedown and you've gained lean mass
(24:25):
, which is body recomposition,and you kind of alluded to that
earlier when you said I was, youwere uncomfortable gaining
weight, and then you said butit's not, the sky's not falling
and in fact, maybe that's givenyou the stimulus and the growth
anabolic environment you neededall these years.
Potentially, what do you think?
Because I have been liftingweights.
Beth (24:44):
I'm not new to lifting weights, but I'm definitely
putting muscle on and the wholereason we're doing this podcast
is doing the protein challenge.
So I'm getting lots of goodprotein and extra calories about
100 extra calories over what myexpenditure is and it
(25:07):
definitely seems to be working.
Philip Pape (25:09):
Tell us more when you say seems to working what?
Let's get into some specifics.
Beth (25:14):
Um, I had not been changing a lot with strength
grains and getting PRS and I'mnot making amazing changes in
lifts, but it's going upsteadily, um, so I'm going to a
new level with the lifts, um,and I have good energy um to do
(25:38):
it.
Um, I'm in the gym for an hourhour and 15 minutes and um
feeling good about that, um, butI mean I could just feeling
good about that, but I mean Icould, just I can see the muscle
and I'm looking forward to downthe line when I take off some
(26:00):
fat and can actually see it alittle more.
But I'm definitely just I'mfeeling stronger, I can see the
muscle and it's all good.
Philip Pape (26:09):
Yeah, Not only is it good, it's phenomenal.
Let me tell you why, Cause youdid send me your data.
I'm looking at it right now.
You went from a body weight of142 with 91 pounds of lean mass
to 145 at 95 pounds, and I'mjust rounding numbers.
Basically, you gained likealmost pure muscle, effectively,
(26:31):
is what you did, which is likelike 80% of the now, just to put
it in perspective, we know someof that is that's lean mass,
which includes muscle, bone,water and organs.
So the other thing that changesis water and everybody gains a
little bit of fluid when theystart gaining from carbs and
such.
But honestly, to gain that muchum, in terms of lean mass
because of your measurements,the way we do it here we use the
(26:53):
Navy formula and all that isphenomenal, Like that's.
That tells me something there's.
There's almost like a newbiegains that you're getting, even
though you have lifted yourwhole life, that you didn't get
to experience until now, whichis crazy.
That are not crazy.
It's wonderful.
I mean, you're 68.
And again, people are hearingthis like Whoa, you could still
build muscle at 68.
You can do it at 78, 88, 98.
Honestly, it's great.
I'm just saying it's, it'samazing, yeah.
Beth (27:15):
And I mean, I have to be honest, I love being able to be
strong.
It's, um, we've talked aboutI'm training for a bike vacation
and you know I'm able to, youknow I'm able to, you know, lift
my bike easily out in and outof the truck and putting it up
on the wall.
And um, you know, we were overat a friend's house and she
(27:37):
asked me to go get my husband tocarry in a case of water and
I'm like, well, I'll go get it.
No, no, no, no, no, you don'tneed to be doing that.
It's like it's not anything Ican do that.
Philip Pape (27:48):
Love it.
Beth (27:49):
Um, and I love it.
I don't, I mean I like, I likebeing strong, I want to stay
strong.
My mother lived to be 98.
So I hope, um, I'm hoping, upcarrying in the case of water
when I'm 98.
Um, maybe, maybe not I don'tknow you should be.
Philip Pape (28:05):
You should be able to, you should be able to.
Beth (28:07):
You should be able to.
Philip Pape (28:08):
I've talked to bodybuilders in their eighties.
Who you're like?
They're like 55, right.
Beth (28:14):
No, they're not, I am, I like, I like being strong, it's.
You know, my husband is justlike can you pick up that end of
the couch?
My daughter recently moved andwe have a sleeper sofa and it's
like I got it.
I'm okay Picking it up and goand it's a good feeling, yeah.
Philip Pape (28:33):
Yeah, sorry, I'm letting you speak, but it's a
good feeling.
I mean, when people arethinking, why do I do this?
Is there something that?
So now it's a good feeling, itfeels great to be strong, that
alone probably motivates you.
But is there anything along theline that you've actively
sought to get better at, oryou've done this for a reason?
Beth (28:53):
let's say Um, just want to live a long, strong life.
Um, I just want to.
Um, my husband and I likeactive vacations.
We're usually, we're usuallybiking and hiking, and I don't
know if I would know what to dojust to sit on the beach all day
(29:14):
Not that I don't like to dothat, I do but I like being able
to do other things too.
Um, that's great.
I like being active.
I don't.
I don't want to sit around formy life and yeah and we talk
about.
Philip Pape (29:31):
it's funny because some people put themselves in a
box with these things, like,when it comes to strength,
physique development, whatever,um, where they're, they're
almost focused too much on, toomuch on the process, and I say
that in a way.
What I mean by that is they'refocused too much on I have to do
protein, I have to havecalories, I have to lift weights
(29:53):
, as opposed to leaning intothat bigger picture of how it
fits your life.
And early on when you joined, Iremember you talking about
biking and, um, sometimes peoplethink, oh, we're the no cardio
people, right?
Like, like we, we talk aboutlifting and walking and maybe
sprinting, but we're not aboutendurance athletics.
But for you, that is somethingyou enjoy and it's part of your
(30:14):
activity.
It's a sport that you, uh, leaninto and it helps you thrive
and live your active life.
So the strength training andthe diet and everything supports
it, um, is is from myperspective.
So what are your thoughts on?
What are your thoughts on thatin general?
Like, why do you love to bike?
How does this help with yourbiking, and so on.
Beth (30:33):
Oh, it absolutely helps with the biking.
Um, I actually went out.
I, I uh, I'm a fair weatherbiker.
I like a beautiful day andbeing out on my bike and, um,
it's, it's, it's good for themind, it just makes you feel
good to be out on a beautifulday and to be doing something
(30:53):
physical and the strength.
We went out the other day and Ilive in Kentucky, it's been a
little windy and weather here,if you ever catch the news and
we went out the other day and itwas 18, 19 mile an hour winds
with gusts up to 35 or 40.
And I'm like this is crazy, wedon't need to be out here.
(31:16):
But we decided to go.
We just did 11 miles, which isnot going that far, and I felt
good, I had the strength to doit.
We've got lots of hills andhills and wind and, um, my legs
are just a lot stronger.
Um, it was, it was actuallycould make it enjoyable, um, on
(31:42):
a not so great day.
But, um, uh, the the strengthis definitely helpful on the
bike, but the strength isdefinitely helpful on the bike.
Philip Pape (31:50):
Yep, yep, that's what I hear, yeah.
Beth (31:52):
If it was just a little flat road and we're just going
slow and tottering around, itwouldn't matter that much.
But we've got a lot of hillsand we are trying to do some
distance We'll be building uphere.
Right now we're just doing mylongest ride is about 20 miles,
(32:13):
but we'll be working up to 30 or40.
Probably is all we will, butthat's still a couple hours out
riding hours yeah, I mean itmakes.
Philip Pape (32:21):
It makes a lot of sense.
We we hear time and againdealing with athletes or people
who have a sport, that strengthis a foundation, such that it,
like it's an amplifier foreverything else.
You know it's it, it makeseverything else easier.
And so when you talk aboutpumping your legs in a
concentric fashion over and overthousands of times, it makes
sense that if you can producemore force than the next person
(32:43):
who weighs the same, that you'llhave an easier time of it.
Right, right, just to put it inpure math.
Beth (32:49):
Yes, Just bringing out the engineer in you.
Yeah, yeah yeah.
Philip Pape (32:52):
No, it's important to know, though.
Yeah.
Beth (32:55):
But it also prevents injury.
Philip Pape (32:58):
That is true, yeah.
Beth (33:00):
Less likely to get injured , whether it's biking or doing
anything else.
100%, but I'm thinking in thebiking world it's good to have
that muscle strength.
Philip Pape (33:13):
Yep, and you'll find this with sports, with BJJ,
I have a client who's acompetitive rifle shooter.
Oh, wow, I have a client who'sa competitive rifle shooter
Pretty cool and she, for thefirst few months we worked
together, she was doing kind ofa group class because we didn't
want to touch her training.
We wanted to focus on diet.
First she had quite a bit ofweight to lose, let's say, plus
(33:34):
300 pounds and we then recentlyswitched her to lifting more,
like you're doing right, focuson strength, focus on
progression, and she's like wow,this is just making the sport
my rifle sport so much easierall of a sudden, within within
weeks.
And I think it's again.
Another thing is the things youwant to do in your life, whether
it's biking or a sport, orsoccer or even walking.
(33:57):
You know, walking upstairs,depending.
If you're 85 and frail andyou've never lifted, and then
you start lifting, you can walkupstairs.
That's, that's an amazing, uh,life transformation for someone.
So you're very inspiring, beth,because people are hearing this
and hopefully think, wow, I can.
You know, age is not a factor,honestly, if you do this.
Beth (34:17):
It's.
It's really not.
I mean I do have the shoulderache and I've never had that
before, but it's okay, um, justwork around it and and not that
big a deal.
But I don't want to say that Idon't feel that different than
when I was 40, but I reallydon't.
I mean I can't.
There's nothing that I can't.
There's nothing I can't do if Iwant to, um, and it's great.
Philip Pape (34:42):
So I know you're always focused on what to do
next and how to continueoptimizing refining.
You and I talked back and forthbefore this recording about
your lifting, your workouts, alittle bit about your nutrition
in your next phase.
Where do you feel like you needthe most help at the moment?
What's the number one thingyou're focused on that you have
questions on.
Beth (35:02):
My biggest questions are going to be on just balancing
everything, because it's veryhard.
I am taking a total rest daytoday.
I biked over the weekend.
I lifted weights yesterday.
Thyroid's been cut a little bitso it takes me a little time to
(35:23):
adjust to those and tired andlearning to take a rest day.
And maybe I talked to you alittle bit about maybe cutting.
I hate to cut back on thestrength training.
I don't really want to cut back.
I want to be more efficientwith it so that I can fit
(35:44):
everything in and have theenergy to do everything.
So I'm looking for balance andscheduling it all getting it all
in but also getting the rest.
I need to do it.
Philip Pape (35:58):
Okay, tell me, let's break down the big blocks
of time throughout your week.
So start with training.
How many days and how long areyour sessions?
Beth (36:25):
it's on the treadmill and, um, I usually do a little bit.
The first set of exercises Iusually do warmups.
Um, for whatever I'm lifting,If it's like press, I'll do
warmup sets is my warmups.
Um, I don't do a lot ofstretching.
Philip Pape (36:38):
Okay, so a little over an hour that's.
That's totally reasonable.
Most people train between anhour and hour and a half.
If you're doing, you're doingfour days.
Right At the moment I'm doingthree days.
You're doing three Okay.
However, I could add in afourth day and just do it at
home with dumbbells Um wait,we're trying to, we're trying to
take stuff away here, beth,right, I know, and that's a hold
(37:00):
.
Beth (37:00):
And that's my problem.
I get it.
Philip Pape (37:03):
We want to do it all we want to do it all.
Okay, so you've got threesessions a week.
Those are on weekdays.
Those are on weekdays.
I go Monday, wednesday, friday.
Beth (37:14):
Could you do one on the weekend?
How would that work with yourschedule?
Um, I could.
Philip Pape (37:16):
And I only bring that up as a lot of people don't
even think about it.
They're like, oh wait a minute,I can make one of my training
days a Saturday or Sunday, andthat solves a whole bunch of
issues for some people.
Some others have like tonsgoing on on the weekend and it
doesn't work.
Beth (37:28):
Um, but I like the.
There's no reason why I can'tdo it on the weekend.
Philip Pape (37:32):
Yeah, just an option.
It's an option Like so I'veI've worked with folks, and
myself included, who've had,let's say, four day or even five
day programs and you alwaysthink Monday, tuesday, thursday,
friday, but nothing preventsyou from doing like Monday,
tuesday, thursday, saturday.
Or you know like, if you'redoing a five day program, you
can make Tuesday and Wednesdayyour days off.
You know what I mean.
So that's one option.
(37:53):
Um, so you've got your trainingblocks and then those are at a
gym, so it's an hour, an hour 15plus commute.
Beth (37:59):
Yes.
Philip Pape (38:00):
Which is like 15 or something.
Beth (38:02):
It's 15, plus commute, yes , which is like 15 or something.
It's 10 minutes.
Philip Pape (38:04):
It's nowhere all right.
So it's almost two hours.
And then you got your showerand your prep, your bag, gym bag
and all that.
So almost two hours on thosethree days.
Um, what's the next big blockthat you have throughout your
week where you're doing itregularly and it takes time?
Beth (38:18):
um, so t usually, uh, we go to a track it's a motor
speedway track that's open, sowe have no cars to worry about
that's open to bikers andrunners, um, and my husband
loves to do that.
So we go on Tuesday nights todo that.
(38:39):
We're not going tonight causewe're getting weather again
tonight to do that.
We're not going tonight becausewe're getting weather again
tonight, and that's usually abig block of time.
We're trying to get in about 30miles, which is a good two
hours, and it's about a 40minute back and forth, so it's
(39:00):
about an hour and a half ofcommute.
Also.
Philip Pape (39:03):
Okay, but that is that a non-negotiable right
there at that one.
Beth (39:06):
That's pretty non-negotiable Okay.
Philip Pape (39:08):
So it's in there, All right, Um, cause you're
you're talking about balance andI mean it's.
It is.
It is a function of prioritiesand not only priorities, but, um
, is there anything you caneliminate?
That's like the bottom of thelist where I go.
Can you, can you eliminate, canyou delegate, can you automate?
And then the other stuff juststays like it is today, Cause
(39:28):
it's optimal, Like your trainingis probably the only way you
could save time potentially ishave a full gym at home.
You know, I don't know ifthat's even an option to have,
like a barbell gym with somemachines and stuff at home.
Beth (39:39):
I don't have a barbell at home.
Um, I don't have a barbell.
Philip Pape (39:47):
I do have power blocks that go up much higher
than I will ever use and a benchyeah, you said that that's
right, so you could yeah, youcould take one of your instead
of adding a fourth day.
Take one of your three days andmake them at home and now.
So that would save you what 30minutes from commute, okay yeah,
I have time.
Beth (40:00):
It's more energy, is what?
Okay, I'm thinking to be honestokay, so you're training you.
You train monday, wednesday,friday, with the tuesday biking
yes, and then I've got to get ina couple more days of biking.
For sure, this isn't a bikerace that I'm training for, it's
a vacation, but it still willbe you or 30 miles of biking in
(40:21):
the mountains.
Philip Pape (40:25):
Okay, this is where I'm thinking.
So one of two options that cometo mind, one is is potentially,
um, either cutting out alifting session altogether and I
always hate to say that but ifit's short term cause, when is
your, when is your vacation?
Beth (40:38):
September.
We've got a long time to go.
Philip Pape (40:41):
Okay, You've got four months.
I wouldn't do that just yet.
Um, that's one option.
The second option would be youcould split your training into
four or five much shorter days,since time isn't the problem and
recovery, recovery is the issue.
Some people recover better withsmaller sessions.
Right, If you're doing, are youdoing?
I know you sent me your workout, but it's um, is it a push-pull
(41:02):
legs or is it a full body?
Beth (41:04):
It's more full body.
Yeah, it's what I had beendoing, and then I started
playing with it this past weekand I'm not sure I'm happy with
where it's at, so we'll talkabout that later.
Philip Pape (41:16):
Yeah, because you could do a four-day where the
sessions are like a half hourand you do three lifts.
You know something like that.
Um, that's the second option.
The third option is just movingthe days around and make it
work better, because the bikingday is smack dab between two
training days.
And that's where I would ratheralmost like if you were training
Monday, wednesday, friday andcould put the biking day
(41:38):
wherever you want.
The long one, I'd put it onSaturday.
So since you don't have thatsituation, it's like what?
If Tuesday is like yourSaturday and then you would do,
your training week would beThursday, saturday, monday or
whatever.
You could do the math, but youknow what I mean.
You'd have, you'd have Tuesday,and when you do, wednesday
would be off.
Beth (41:57):
So take a rest day on Wednesday.
Philip Pape (41:59):
Yeah, and just shift it so it's like Monday,
thursday, thursday, saturday,something like that.
You know what I mean.
Right, you can flip it aroundin your head do Thursday,
saturday, monday, but you don'thave the same idea.
Um, what about what?
What about the other days?
What, how much?
What kind of activity are youdoing?
Beth (42:16):
Um, I am walking.
Is is up around 9,000.
I think it was averaged 8,800for the week and I'll have to
get out and walk.
I've got the dogs to walk andusually in the summertime that
picks up too a little bit.
I know last summer I was doingmore around 11,000.
Philip Pape (42:39):
Well, that's reasonable, Beth.
So 8,000, it's not even taxing.
It's fine.
How's your sleep?
Beth (42:45):
Sleep is good.
Philip Pape (42:46):
Sleep is good Stress.
Beth (42:48):
Stress is pretty good Okay .
Philip Pape (42:52):
So let's get deeper then, when you talk about
energy.
When is it worse?
During the week, and what doesit feel like?
Beth (43:01):
I guess I was exhausted last night and today and so it's
like today is just an enforcedrest day.
I'm not even doing a lot ofwalking today, um, because we
had a big bike ride on Sunday,um, and also biked on Saturday,
but it was that short, windy one, but that was still a hard bike
ride, even though it was short,and then lifted weights
(43:24):
yesterday and yesterdayafternoon I was beat and I
should be.
I mean, it was.
I don't know that anything ishappening, it's just that I need
to.
I just want to make sure that Iget like a couple of rest days,
which means I'm going to bebiking on days that I'm lifting
too.
Philip Pape (43:45):
Yeah and that's not the worst thing in the world,
it's just if you're doing fullbody.
That's where the challengecould be, so that's where I was
going to go next with you, beth,is the split makes even more
sense where you have two lightupper body days and then two
lower bodies, and the lowerbodies are very far removed from
your biking.
Beth (44:04):
And I kind of like that.
Okay, I like a little bitshorter, maybe a little bit
shorter lifting days.
Philip Pape (44:10):
Yeah, cause if you're okay with the commute
time and all that, it's not abig deal.
Some people like to go to thegym almost every day, so, um,
that's.
I think that would work for you.
It's like just a typical fourday split where your heavy
biking day comes afterpotentially an upper body day,
and then you get a rest dayafter that and then a lower than
(44:32):
an upper, than a lower meaningwait, upper or no, then lower,
upper, lower.
I have to figure that out, butyeah, there's a way to do that
to make it work.
Okay, we'll get into specifics.
Yeah, that would work, and thenyou could just follow a
traditional kind of like you'retraining now pretty much any
four-day split would work, andyou might just have to cut off
(44:53):
some movements if it's too muchand then substitute the
movements for your shoulder.
That's what I would do.
Do?
I know you use Boost Camp,right?
I do so.
I often recommend programs inthere from other coaches for
people because I'm just likepick the best program for you
right now.
I followed my own and othersand you can kind of mix around
when you need to.
But, um, maybe filter throughthere on the different things,
(45:16):
say four day and this and thatand then, or I can find one for
you as well.
There's I'm pretty familiarwith them by now, by now.
Or you can just use one of myfour days in the Physique
University as well.
Okay, all right.
Anything else that we didn'tcover so far?
Beth (45:31):
I don't think so.
I think we've covered it.
The only thing maybe, is doingperiodization that at some point
in time here, doingperiodization that I'm at some
point in time here.
I'll go into a and go into afat loss phase, and I'm actually
kind of looking forward to todoing this and and think about
(45:55):
doing this again, you know,doing a building phase here get
addicted to it in a way right,and then get back into a
building phase and then maybeget into a maintenance phase.
I don't know.
We'll have to, we'll have totalk and figure that all out.
Philip Pape (46:10):
But we'll talk.
I mean the.
The one piece of advice on fatloss is just pick a quiet time
of year, you know like.
Don't pick it when you knowyou'd want to eat all the foods,
right like holidays.
Be careful gotcha, gotcha.
Beth (46:22):
That's probably the good building phase, I would guess.
Philip Pape (46:24):
Exactly, exactly.
Beth (46:25):
Thanksgiving or Christmas is that build time?
Philip Pape (46:28):
Exactly it is.
It's how you line it up.
It works out really well, allright.
So I guess my last question ortwo here One is if let's say
there's really anybody listening, but say, older adults who
might be hesitant to prioritizebuilding muscle, yeah, maybe
they have injuries or medicalconditions like you're facing a
bit, maybe they don't, maybeit's just a hesitation, like you
(46:49):
had.
What advice would you give thembased on your experience?
Beth (46:54):
To do it.
Jump on in there, get started.
Go to the gym, start lifting.
My biggest recommendation,seeing my friends that don't
lift and um, whatever is to, totake it slow.
You don't have to.
You don't have to go in andlift a hundred pounds to start
with on the barbell.
You go in and and you know,lift that five or 10 pound
(47:17):
dumbbell, whatever you can doand and build from there.
Um, it's not, it's not a sprint.
Unveil whatever you can do andbuild from there.
It's not a sprint, it's justtake your time and just start.
Philip Pape (47:29):
Just start, take your time.
Beth (47:31):
Be patient.
It's a wonderful feeling.
Philip Pape (47:33):
It's a wonderful feeling.
Yeah, definitely lean into that.
There is a lot ofmisinformation or
misunderstanding from people whodon't lift.
I see it as well.
My parents live in the villagesthere.
You know people there in theseventies, eighties, nineties
and it's these things, theseideas about I'm going to get
hurt, or that's too heavy, or mydoctor said not to do this, or
blah, blah, blah, like you'veheard it all, and it's never too
(47:54):
late to start.
Beth (47:55):
So um, please, please, please do.
That was an inspiration and Ifound was absolutely hilarious.
That was an inspiration and Ifound was absolutely hilarious.
My mother lived to be 98 andshe was good most of the time.
She lived in a house for a longtime with steps and we're like
do you need to get out of thehouse?
She goes no, that's my exercise, that keeps me going.
If I have to go up the steps togo to bed, then that keeps me
(48:17):
going.
But she moved to Floridaeventually and I was going down
to visit her one time and Ihadn't seen her in several
months and I said well, do youwant to do lunch?
I'll be there by lunchtime andshe goes I would love to do
lunch but it's going to have tobe after one o'clock because I'm
going to be in the gym.
And I was like and I think shewas about 94.
(48:39):
Then I was like, okay, that'sgreat.
Philip Pape (48:44):
That is awesome, I love it.
Beth (48:46):
And she did not lift weights all her life but she did
walk and she did stay active inher own way At 94, she had her
personal trainer and I'm peekingin the window and she's got a
dumbbell in her hand and she wasgoing to town and I was like,
yes, I like it.
(49:06):
Yes, no excuses people, ifyou're listening for lunch.
Philip Pape (49:12):
That's so inspirational.
Um, yeah, yeah, please, pleasedo guys.
I mean, the older I get, themore I see it with with that
generation and I don't want tobe there and, heck, I even have
shoulder issues at the young ageof my forties or whatever it
happens.
All of us.
So what you keep training, youfind a way, you keep moving,
keep learning.
So if you're listening andBeth's journey has sparked
(49:33):
something in you which I hope ithas and you want to take a
smarter approach, which is justgetting started, like she just
said, getting started workingaround whatever limitations you
have we're all different, we allhave things.
It's no reason not to do it.
Maybe you're navigating thehormonal changes.
Maybe you're tired of thesocial media craziness and
misinformation.
(49:54):
Then try out PhysiqueUniversity like jump in, there's
a free trial.
You can say hi to Beth.
You can see what's going on.
We do challenges all the time.
A free trial you can say hi toBeth.
You can see what's going on.
We do challenges all the time.
She actually won our proteinchallenge, which is one of the
reasons Her reward is gettinggrilled on a podcast, you see.
So, yeah, just check it out.
(50:14):
I'm not going to pitch it anymore than that.
We'll include the link in theshow notes.
But, beth, thank you so muchfor coming on the show today.
Thank you for sharing theexperience.
People need to hear thisbecause it's very important, so
thank you.
Beth (50:23):
Thank you for giving me the chance.
Appreciate it.
Popular Podcasts
Bookmarked by Reese's Book Club
Welcome to Bookmarked by Reese’s Book Club — the podcast where great stories, bold women, and irresistible conversations collide! Hosted by award-winning journalist Danielle Robay, each week new episodes balance thoughtful literary insight with the fervor of buzzy book trends, pop culture and more. Bookmarked brings together celebrities, tastemakers, influencers and authors from Reese's Book Club and beyond to share stories that transcend the page. Pull up a chair. You’re not just listening — you’re part of the conversation.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!