Episode Details

Want to build muscle, lose fat, and train smarter? ⁠⁠⁠Join the new Physique University for just $27/month⁠⁠⁠ and get your custom nutrition plan FREE (limited time)

—

Is your doctor telling you to “lift heavy” but you don’t even know where to start? Wondering how to build strong bones without ending up hurt or overwhelmed? Curious if weighted vests actually do anything for bone health?

I brought Megan Dahlman back to the show to answer these questions and more. Megan is a strength coach who specializes in helping women over 40 build muscle, improve mobility, and fight back against a condition called osteosarcopenia. We talked about the risks of jumping into heavy lifting the wrong way and how to progress smartly and safely from bodyweight to weights.

Today, you’ll learn all about:

2:50 – What is osteosarcopenia?
6:38 – How muscles and bones work together
11:28 – Why “lift heavy” can backfire
18:21 – The best place for beginners to start
23:11 – The truth about weighted vests
28:20 – What’s the minimum effective dose?
36:39 – Should you train for power too?
42:04 – Sample training structures that work
51:55 – Home vs. gym: how to decide
55:50 – Where to start with Megan's program

Episode resources:

• Training program – Jumpstart 30
• Youtube: @vigeofit
• Instagram: @megandahlman 
• Facebook: @vigeofit 
• Website: vigeofit.com 

💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.

📱 Get Fitness Lab - My AI-powered coaching app for adults over 40. Training, nutrition, and real-time guidance to help you build muscle, lose fat, and lift weights with confidence.

👥 Join our Facebook community -  For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.

👋 Ask a question or find Philip Pape on Instagram