The Judd Lienhard Podcast

Latest Episodes:

6 Fitness Trends of the Future | #123 Aug 25, 2026

Show notes

In this episode of the Judd Lienhard Podcast, Judd lays out six training methods and technologies he believes have enormous untapped potential. Some already exist in gyms today. Others are becoming increasingly accessible as fitness technology improves. Together, they represent a different way of thinking about strength, power, conditioning, recovery, and long-term physical performance.
⏱ TIMESTAMPS:
00:00:00 Intro
00:01:00 6 Fitness Trends That Could Change How We Train
00:06:47 Why Concentric-Only Training Could Become More Popular
00:14:48 Flywheel Training and Safer Eccentric Overload
00:18:21 Isometric Training for Strength and Longevity
00:23:45 Bar Speed, Velocity Based Training and Power Output
00:29:46 Speed Interval Training vs. Zone 2 and HIIT
00:35:00 Weighted Incline Walking, Rucking and Metabolic Health
00:38:33 What the Gym of the Future Could Look Like
00:40:24 How to Start Using These Training Methods Today
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

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Q&A: Rep Count, Sprint Alternatives, Kettlebell Snatches, Pec Tears & Nutrition on the Road | #122 Aug 20, 2026

Show notes

In this episode of the Judd Lienhard Podcast, Judd and Mia answer listener questions covering everything from alternatives to sprinting with bad knees to getting back into strength training at 50, recovering from a pec tear, training in a calorie deficit, kettlebell exercises, foot strength, nutrition while traveling, and whether five reps per set can really build muscle.
⏱ TIMESTAMPS
00:00:00 Intro
00:01:22 Best sprint alternatives for bad knees
00:03:24 How to start working out again at 50
00:05:44 Single vs. double kettlebell snatches
00:06:31 Kettlebell windmills and functional strength
00:06:47 Top healthy aging habits after 40
00:08:36 How to maintain muscle after a pec tear
00:12:16 How to start training with Judd's MASS Method
00:13:43 How to strength train in a caloric deficit
00:14:37 Running shoes and Judd's shoe rotation
00:14:54 Judd ranks his favorite cereals
00:15:47 Healthy nutrition tips for road trips and travel
00:17:37 Can five reps per set build muscle?
00:18:16 Judd's current diet and post-workout nutrition
00:20:23 Zercher deadlifts, squats, and hinge training
00:21:41 Foot strength, mobility, gait, and minimalist shoes
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

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Why Exercise Matters MORE Than Calories for Body Composition | #121 Aug 18, 2026

Show notes

Most people have heard the phrase, "You can't outwork a bad diet." While that's absolutely true, it has also led many people to underestimate just how important exercise is for achieving and maintaining a lean, healthy body.
In this solo episode of the Judd Lienhard Podcast, Judd breaks down one of the most misunderstood topics in health and fitness: why exercise is critical for fat loss even though it doesn't burn as many calories as most people think.
⏱ TIMESTAMPS:
00:00:00 Introduction
00:01:12 Why most people misunderstand exercise and fat loss
00:04:20 Calories burned vs. long-term weight management
00:08:15 Why muscle doesn't dramatically increase metabolism
00:11:40 The importance of glycogen storage
00:16:05 Metabolic flexibility explained
00:21:30 Why cardio is more important than most people think
00:26:40 Zone 2 cardio and mitochondrial health
00:31:10 Why beginners shouldn't rely on intense workouts
00:36:45 Strength training vs. cardio for body composition
00:42:10 How cravings, fatigue, and glycogen are connected
00:47:55 Building muscle to improve glycogen storage
00:53:30 Why staying active throughout the day matters
00:58:15 The biggest fat loss misconceptions
01:02:30 Final thoughts
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/\

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

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Q&A: Early Morning Workouts, Downhill Marathons, Muscle Knots & What is Dry Fasting? | #120 Aug 13, 2026

Show notes

In this Q&A episode, Judd answers listener questions covering everything from early morning workouts and hydration to sprint mechanics, programming strength training, athletic development, and why chasing every new fitness trend often distracts people from what actually matters.
⏱ TIMESTAMPS:
00:00:00 Introduction
00:00:21 Early Morning Workout Tips
00:02:08 Hydration Before Morning Training
00:02:42 Warm-Up Strategies That Work
00:04:17 Preparing for a Downhill Marathon
00:06:03 Thoughts on the GOATA Movement System
00:11:00 Using Landmine Exercises in Your Program
00:13:12 How Often Should You Rotate Exercises?
00:15:26 Preventing Muscle Knots and Improving Shoulder Mechanics
00:18:23 Podcast Name Discussion
00:19:21 Favorite Parenting Resources
00:21:02 Training Youth Athletes for Speed
00:26:26 Programming Athletes Who Train Once Per Week
00:29:01 Dry Fasting Explained
00:30:57 The Foundations of Becoming a Great Athlete
00:35:13 The Two-Pattern Protocol for Strength and Fitness
00:40:10 Closing Thoughts
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

This episode is brought to you by David Protein

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

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Two Pattern Protocol: Build Strength with LESS Training Volume | #119 Aug 11, 2026

Show notes

For years, Judd trained like someone chasing maximum performance: heavy lifting, sprinting, jumping, high training volume, and pushing through everything. Eventually, his body stopped cooperating.
After years of intense training, combined with lifestyle factors, inflammation, injuries, and the realities of aging, Judd reached a point where training harder was no longer making him healthier. Instead of giving up strength, he completely rethought the way he trains.
In this episode of the Judd Lienhard Podcast, Judd shares the personal story behind that transformation and introduces the Two Pattern Protocol: a straightforward training system designed for people who want to stay strong, muscular, athletic, and healthy without spending their entire lives in the gym.
⏱ TIMESTAMPS:
00:00:00 Why Judd Changed Everything
00:02:30 Health Wake-Up Call
00:07:45 Why High Volume Stopped Working
00:12:10 The Philosophy Behind the Two Pattern Protocol
00:18:40 The Four Essential Movement Patterns
00:25:30 Building Simple Strength Programs
00:31:45 Frequency, Volume & Intensity
00:38:15 Rotation, Carries & Athletic Training
00:44:30 Power Training Without Burnout
00:50:55 Why Isolation Exercises Still Matter
00:57:10 Cardio, Sprinting & Conditioning
01:03:45 The Best Way to Progress Your Lifts
01:09:20 Final Thoughts on Training for Life
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/
#strengthtraining #fitnessover40 #longevity #musclebuilding #athleticperformance #functionalfitness #minimaleffectivedose #hypertrophy #strengthcoach #workout #fitness #recovery #health #juddlienhard

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Q&A: Efficient Exercises, Rucking, Recovery, Rehab & Deload Weeks | #118 Aug 06, 2026

Show notes

In this Q&A episode of the Judd Lienhard Podcast, Judd answers listener questions covering some of the biggest topics in strength training, recovery, exercise programming, healthy aging, conditioning, and fitness efficiency.
⏱ TIMESTAMPS:
00:00:00 Why smarter training beats recovery hacks
00:00:34 The one exercise that reveals long-term health
00:02:02 Why the Turkish get-up is so valuable
00:03:09 Best workouts when you only have 10–15 minutes
00:05:49 CrossFit, efficiency, and training trade-offs
00:07:40 Weighted vest vs backpack for rucking
00:09:16 Recovery myths and the minimal effective dose
00:12:34 Sauna, health, and recovery
00:13:40 How to properly structure deload weeks
00:19:23 Helping parents stay strong as they age
00:23:12 Why Judd won't answer rehab questions online
00:25:03 The coach who shaped Judd's training philosophy
00:29:50 Closing thoughts and listener questions
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

This episode is brought to you by David Protein

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

5 Rules For Getting Back Into Fitness | #117 Aug 04, 2026

Show notes

In this episode of the Judd Lienhard Podcast, Judd shares the five principles he uses with beginners and athletes returning after long layoffs. Rather than chasing exhaustion or trying to make up for lost time, these rules focus on building a foundation that allows you to stay consistent, recover properly, and make steady progress.

TIMESTAMPS:

00:00:00 Introduction & Why Most People Return to Training the Wrong Way
00:02:15 Rule #1: Slow Eccentrics, Pause Reps & Isometrics
00:08:20 Rule #2: Leave Every Workout Feeling Better Than You Started
00:15:35 Why Beginners Don't Need High Volume Training
00:19:45 Rule #3: Frequency Beats Intensity
00:24:35 Rule #4: General Training Before Sport-Specific Training
00:31:20 Why Strength, Mobility & Tendon Health Come First
00:36:05 Rule #5: Prioritize Metabolic Conditioning
00:41:05 The Best Weekly Training Plan for Beginners
00:46:10 How to Progress Without Burning Out
00:49:20 Final Takeaways & Building Long-Term Success

This episode is brought to you by David Protein

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This episode is brought to you by LMNT

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Q&A: Skinny Fat Fix, Build Muscle with Carbs, Soreness & Should You Learn a New Sport After 40? | #116 Jul 30, 2026

Show notes

In this Q&A episode, Judd answers another round of listener questions covering everything from fixing the "skinny fat" physique to learning a new sport later in life, how to structure sprint training, whether you should train while sore, and why carbohydrates may be one of the most underrated tools for building muscle.
⏱ TIMESTAMPS
00:00:00 Intro
00:00:27 How to Fix Being Skinny Fat
00:05:04 Should You Learn a New Sport After 40?
00:08:12 Should You Lift When You're Sore?
00:11:30 How to Maintain Muscle Without Getting Bigger
00:13:29 Do You Need Carbs to Build Muscle?
00:15:49 Why Do You Get Food Comas After Eating?
00:17:56 Are Finisher Exercises Worth It?
00:19:52 Where Should Balance Training Fit?
00:21:18 Sprint Before or After Leg Day?
00:25:11 Would You Rather: Sand in Your Shoes or an Itch You Can't Scratch?
00:26:02 Belt Squats vs. Back Squats for Old Back Injuries
00:31:00 Final Thoughts
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

This episode is brought to you by David Protein

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

How to Build the PERFECT Weekly Workout Plan for Strength, Muscle, Cardio & Athleticism | #115 Jul 28, 2026

Show notes

In this episode, Judd answers one of the biggest questions in fitness:

If your goal is simply to become as fit, athletic, healthy, and capable as possible, what should your week actually look like?

Rather than chasing trends or specializing in one physical quality, Judd lays out a practical blueprint that balances strength, hypertrophy, power, metabolic conditioning, aerobic fitness, mobility, and recovery into one sustainable weekly program. The goal isn't to maximize one attribute while sacrificing everything else, it's to build a body that performs well across the board while fitting into a realistic lifestyle.

00:00:00 Why most people train inefficiently
00:02:45 The goal: optimizing overall fitness instead of specializing
00:08:15 The ideal amount of weekly strength training
00:17:05 Building muscle without unnecessary volume
00:25:42 Why power training matters for everyone
00:36:18 Dead-stop lifts, jumps & explosive training methods
00:45:10 Structuring the perfect strength workout
00:57:20 The ideal two-day weekly lifting program
01:04:30 Why bodybuilding isn't the best path for overall fitness
01:08:12 Zone 2 cardio explained
01:16:45 Tempo intervals vs steady-state cardio
01:22:10 VO₂ max training and lactate threshold
01:31:40 HIIT vs Speed Interval Training (SIT)
01:39:18 Agility, mobility, and recovery
01:46:20 Putting the complete weekly training plan together
01:52:35 Periodization vs doing the same workouts every week
01:57:05 Final recommendations for optimizing your fitness

This episode is brought to you by David Protein

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Fitness Q&A: Knee Pain, Wrestling & Volleyball Workouts, Neck Stiffness & Fragile Tendons | #114 Jul 23, 2026

Show notes

Should athletes train specifically for their sport—or should they build the physical qualities that make them better athletes? In this Q&A episode of the Judd Lienhard Podcast, Judd answers that question while diving into testosterone replacement therapy (TRT), wrestling strength training, volleyball programming, tendon health, ACL injuries, knee pain during squats, sandbag training, and much more.
📲 Try my training app with a FREE 7-day trial:
👉 https://www.juddlienhard.com/
Get immediate access to over a year’s worth of structured programming, including leg-focused, full body, bodyweight, minimal-equipment, and strength-focused workouts—built around the same principles you see in this video.
⏱ TIMESTAMPS
00:00:00 Intro
00:01:20 If Judd started sports again today
00:03:34 Best foundational sports for young athletes
00:03:52 Best strength training for wrestlers
00:05:11 Why kettlebells are ideal for wrestling
00:05:52 Should strength training be sport specific?
00:08:05 Should you start TRT with normal testosterone?
00:11:20 Sprinting safely after gaining muscle on TRT
00:13:12 Building stronger tendons & preventing injuries
00:14:56 Squatting and deadlifting without an ACL
00:17:05 Neck stiffness and possible solutions
00:18:37 TV show recommendations
00:19:19 Favorite places to visit in Canada
00:19:50 Knee pain during squats: best alternatives
00:21:35 Why sandbag training is so effective
Follow Judd Lienhard:
📱 Instagram: @juddlienhard
🎧 Podcast: https://youtube.com/playlist?list=PLR5yl3Ate9OVNzCZV3XznfvDzraerbYB2&si=gTkxiVxjyGiI-iIg
📺 YouTube: https://www.youtube.com/@JuddLienhard
💪 Fitness App: Train Judd's MASS Method, Try it free for 7-days
https://www.juddlienhard.com/

This episode is brought to you by David Protein

Order here for free shipping on your first order: davidprotein.com/judd

This episode is brought to you by LMNT

Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

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