#291. 6 Strength Exercises Every Older Adult Should Do with Professor Leigh Breen
2nd Apr 2025
Today, I’m joined by Professor Leigh Breen, a leading expert in muscle health and ageing.
He’s Professor of Translational Muscle Physiology at the University of Birmingham, where he researches how exercise and nutrition can help us maintain muscle as we get older.
We’ll be covering:
✅ Why strength training is essential for healthy ageing
✅ The key exercises every older adult should be doing
✅ How much protein you actually need as you age
✅ Is walking enough to keep your muscles strong?
✅ How to start strength training if you’ve never done it before
✅ The hidden benefits of exercise, from sharper thinking to blood sugar control
✅ Supplements, new therapies, and what’s on the horizon for muscle health
We’ll also talk about the most important muscle groups for longevity, the best compound exercises to focus on, and how progressive overload can help you stay strong for life.
This is essential information, whether for you, your parents, or someone you love. So share this episode with family and friends who need to hear it! And as always, let us know your thoughts—your feedback helps make the podcast even better.
“Couch to Compound” exercises. These are the ones that give you the most bang for your buck and focus on the muscles that you need to prioritise for healthier ageing:
1. Squat
2. Deadlift
3. Bench or Chest Press
4. Pull Up
5. Lunges / Farmers Walk
6. Planks
And as always, give us feedback to help us make the podcast even better.
Episode guests
Professor Breen leads the Molecular and Metabolic Physiology Research Group, based in the School of Sport, Exercise and Rehabilitation Sciences at the University of Birmingham (UoB), UK. His research has also conducted under the auspices of the Medical Research Council/Versus Arthritis Centre for Musculoskeletal Ageing Research and the NIHR Birmingham Biomedical Research Centre at UoB. The overarching goal of his research is to understand cellular mechanisms of skeletal muscle plasticity and develop targeted exercise and nutritional approaches (largely dietary proteins) to enhance skeletal muscle remodelling, function and performance in health and disease. His research is fundamentally translational and utilises a range of innovative experimental approaches and techniques, as well as wide-ranging interdisciplinary collaborations to maximize impact and influence, particularly on the importance of dietary protein to support muscle health in older age. Professor Breen’s work is supported by extensive research funding from Research Councils, charitable foundations, healthcare bodies and industry partners. He also Leads the UKRI-funded ‘ATTAIN’ Network for transformative ageing research through physical activity in those who experience health inequalities. He has published over 100 peer-reviewed research articles and is a regular speaker at national and international conferences.
- Access over 800 research backed recipes
- Personalise food for your unique health needs
