Health & Wellness Vlogcast

Safely building strength after 50

March 27, 2023
Building Strength After 50

Strength training is vital to maintain our functional fitness to remain independent as we age. However, for some, it can be daunting knowing what to do and how to get started.

In this episode, my guest, Julie Cates from discusses how to safely build strength after 50. During the conversation we discussed:

  • Julie’s background and experience
  • Critical principles to gain strength, flexibility, balance and avoid injury
  • The framework to keep muscles healthy through 3 categories Move (Cardio), Build (Build resiliency of muscles, bones and joints), Restore (when injured or flare up, restoring muscle back to normal)
  • Recovery might not be what you think it is
  • Why strength training is a struggle for women over 50. The risk and the benefit.
  • Julie’s 3 principles that apply to every time you exercise to make weight training safer and more effective

Listen to the Podcast

Watch the Video

Meet Julie

Julie Cates has been a personal trainer for over 12 years.  She began her journey in a large gym where she was the gal that all the people with “issues” were assigned.  She quickly realized that all exercise, for those currently experiencing aches and pains, chronic disease, or not, should be making the body stronger, healthier, and more ready for life.  It should never be making the body worse, achy, and sore, even though those are commonly acceptable outcomes in the gym industry.

She has used her knowledge from multiple advanced certifications in muscle function and biomechanics combined with her physiology and kinesiology degree to co-own her brick and mortar company, Muscle Activation Schaumburg, co-host the Exercise is Health Podcast, and co-create Exercise For Life Studios, an on-line exercise platform.  

Julie is passionate about teaching women how to customize strength training to fit their biological needs so they can be living their fullest lives.

Connect with Julie

I do have a free mini-series where I walk women through the key principles that I will be discussing that I would love to share.  It is specifically designed for beginners or those that haven’t worked out in a long time.

Here is the link:

Sue Loncaric

Women Living Well After 50

Living Life Your Way


  • Reply leannelc March 27, 2023 at 10:31

    Hi Sue – this sounds like a very helpful and interesting interview. I’ll be checking it out during the week. I know I’d benefit from some strength building – especially after last year’s hiatus with my hip.

    • Reply Sue Loncaric March 28, 2023 at 09:10

      Hi Leanne, I enjoyed Julie’s thoughts on strength training and she explained everything so simply. Hope you have now recovered well from your hip surgery although I know you now have other challenges. Sending hugs. x

  • Reply Toni Pike March 27, 2023 at 12:53

    I love Julie’s philosophy about exercise making you feel better, not worse. Just want to let you know that I’ll be semi-offline for a few weeks. Toni x

    • Reply Sue Loncaric March 28, 2023 at 09:11

      I agree, Toni, exercising should be about making you feel better. Hope you are okay xx

  • Reply Retirement Reflections March 28, 2023 at 02:09

    Hi, Sue – I completely agree that exercise should make us feel better not worse. Fortunately, I have a brilliant PT who ensures just that!

    • Reply Sue Loncaric March 28, 2023 at 09:12

      Thanks, Donna, I love working out with you xx

  • Reply Debbie March 30, 2023 at 14:19

    Listening to this now Sue, great advice and another brilliant interview :). Thanks for sharing this knowledge.

    • Reply Sue Loncaric March 31, 2023 at 07:17

      Thanks as always Deb for supporting the podcast and whatever I do. You are my cheerleader. xx

  • Reply Bernie April 7, 2023 at 05:40

    I am definitely going to listen to this one. Just finished the one about weight with Dr. Burns (?). Some very interesting thoughts.

    • Reply Sue Loncaric April 11, 2023 at 07:18

      Julie was very helpful with her advice on Strength training and I’m sure you would benefit from listening to the podcast. I love the opportunity to meet women who are inspiring and I always enjoy interviewing for the podcast. I hope you enjoy the episode and yes, Dr Burns’s interview has been very popular. x

      • Reply Bernie April 12, 2023 at 01:01

        I have a very close friend who is a fitness instructor (after spending 40+ years as a nurse), and she is my inspiration and knowledge base. I look forward to listening to Julie as I am sure I will learn stuff. Bernie

        • Reply Sue Loncaric April 13, 2023 at 13:52

          Hi Bernie, it is great to have friends who are inspirational and can help you on your fitness journey. I hope you enjoy Julie’s interview x

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