Strength Training in Your 40s: From Back Pain to a 465 Deadlift with Dalton Stanage
Beast over Burden powered by Barbell Logic
Release Date: 06/16/2026
Why You Feel Off: Reading Your Body's Signals
Beast over Burden powered by Barbell Logic
Feeling tired, foggy, bloated, or weak in the gym usually has a cause. The trick is knowing how far back to look. In this episode of the "Acting Like You Care About Your Body" series, Niki Sims and Andrew Jackson explain the short-, medium-, and long-term signals your body sends, and how to use them to make better decisions. In this episode: Within 24 hours: hydration, caffeine, salty meals, skipped meals, and one bad night of sleep Why a salty meal on the scale doesn't mean "everything's ruined" Eating carbs 60 to 90 minutes before training so you're ready to go Creatine and the extra...
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Lose Fat Without Cardio: 9 Months, Zero Treadmill
Beast over Burden powered by Barbell Logic
Barbell Logic founder Matt Reynolds has cut body fat for nine straight months with no cardio. He shares how walking, lifting, quitting alcohol, and simple meals did the work. You can lose fat without cardio. Barbell Logic founder Matt Reynolds has cut his body fat for nine straight months without any dedicated cardio. In this episode, Andrew Jackson and Matt walk through exactly what he does each day, from his walks and his training plan to the meals he eats almost every day. In this episode: Why fat loss comes from a calorie deficit, not time on a treadmill How Matt walks twice a day to hit...
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How to Keep Training When Your Body Gives You Every Reason Not To | Andrew Conrad
Beast over Burden powered by Barbell Logic
Andrew Conrad has plenty of reasons not to train. He was born with recessive dystrophic epidermolysis bullosa, or RDEB, a rare skin disorder that makes his skin extremely fragile. Friction and pressure can cause blisters, wounds, and scar tissue. Even normal activities can require extra care. But Andrew has spent his life finding ways to stay active. He grew up playing baseball and competitive tennis. He later trained CrossFit, ran a half marathon, tried OrangeTheory, and eventually found his way to Barbell Logic. Today, he trains four days per week and continues to chase strength goals. In...
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How to Sleep Better Without Obsessing Over Optimization
Beast over Burden powered by Barbell Logic
Sleep affects your mood, focus, training, recovery, and almost everything else you do. But getting better sleep does not require a perfect nighttime routine or an endless list of sleep hacks. Niki Sims and Andrew Jackson talk about practical ways to improve sleep while accepting that real life will never be perfectly optimized. They discuss consistent bedtimes and wake times, evening routines, meal timing, caffeine, alcohol, naps, room temperature, waking up during the night, and using sleep trackers without becoming obsessed with the data. They also explain why poor sleep can make the same...
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You’re Not Too Far Gone: How to Get Back in Shape
Beast over Burden powered by Barbell Logic
What happens when you remember being athletic, strong, and in shape—but that version of yourself feels decades away? For former athletes and people who used to train, getting back in shape can come with a unique kind of frustration. You remember what you used to be able to do, but your life, schedule, recovery, and body are different now. That comparison can leave you stuck: either you decide there’s no point in trying, or you go all-in, do too much too quickly, and burn yourself out. Niki Sims and Andrew Jackson discuss why getting back in shape requires more than motivation. It requires...
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When Training Hurts: How to Keep Moving Without Making Things Worse
Beast over Burden powered by Barbell Logic
Pain can make it feel like the safest option is to stop training completely. But for many common aches and pains, doing nothing may actually make it harder to get back to moving, lifting, and feeling capable. Niki Sims and Andrew Jackson continue the Act Like You Care About Your Body series by talking about how to approach back pain, knee pain, shoulder pain, and other nagging issues without falling into either extreme: ignoring pain and pushing through everything, or treating every painful sensation like proof that something is broken. They discuss why pain is better treated as a data point,...
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How to Find Time to Work Out When You’re Busy
Beast over Burden powered by Barbell Logic
You’re busy. You have work, family, chores, responsibilities, and a dozen screens competing for your attention. So when someone tells you to exercise more, the obvious response might be: “When am I supposed to find the time?” In this episode of Beast Over Burden, Niki Sims and Andrew Jackson continue the “Act Like You Care About Your Body” series by tackling one of the most common obstacles to consistent training: feeling like you don’t have enough time. Andrew explains how the same principles used to audit workflows and eliminate waste in manufacturing can be applied to your own...
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Act Like You Care About Your Body: Find Your Quest
Beast over Burden powered by Barbell Logic
Most people know they should exercise, eat better, move more, and take better care of themselves. The problem is turning that knowledge into consistent action. A meaningful quest can give your training a reason beyond simply checking off another workout. It might be getting stronger, losing weight, improving your health, preparing for a physical challenge, or simply becoming someone who is proud of the way they take care of their body. Niki Sims and Andrew Jackson discuss why action often has to come before identity, why motivation is unreliable, and how a clear vision of the person you want...
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“I Can’t Afford It”: What Are You Really Saying?
Beast over Burden powered by Barbell Logic
“I can’t afford it” is one of the most common reasons people give for not hiring a coach, joining a gym, or investing in their health. Sometimes that’s completely true. But sometimes what we really mean is, “I’m choosing to spend my money somewhere else.” Niki and Andrew talk about the relationship between money, time, value, and priorities—and why thinking of coaching as just another monthly expense can cause you to miss the bigger picture. They also dig into the long-term cost of not investing in your strength, the difference between saying you value something and actually...
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Training Feels Too Complicated? Do Less
Beast over Burden powered by Barbell Logic
Training feels too complicated. You don’t have enough time. You’re tired, busy, and you keep telling yourself you’ll get back to it when everything lines up. In this episode of Beast Over Burden, Niki Sims and Andrew Jackson talk about why the answer may not be more discipline, more optimization, or a harder program. Sometimes you need to do less. They discuss how unrealistic expectations can create resistance to training, why even a short workout can be worthwhile, and how overly complicated programs can leave you feeling run down and unmotivated. They also share why “minimum...
info_outlineStrength training in your 40s often starts with limitations—nagging injuries, inconsistent training, and the feeling that your best years are behind you. But what if this is actually the decade where you build your strongest, most resilient body?
In this episode of Beast Over Burden, Niki Sims talks with Barbell Logic client Dalton Stanage about his journey from chronic back pain to deadlifting over 465 pounds in his mid-40s. After years of throwing his back out doing everyday tasks, Dalton was hesitant to even attempt a deadlift. But through consistent, coached strength training, he not only fixed his back issues—he became stronger than ever.
The conversation explores what strength training in your 40s really looks like. It’s not about chasing your twenties or relying on perfect conditions. It’s about building consistency, trusting the process, and making steady progress over time. Dalton shares how showing up week after week—regardless of how he felt—led to dramatic improvements in both strength and overall quality of life.
They also discuss how priorities shift in your 40s. Training becomes less about short-term goals and more about long-term capability—being strong for your kids, your grandkids, and the demands of everyday life. Dalton, a father of eight and a grandfather, explains how strength training allows him to stay active, engaged, and present with his family.
The episode also dives into the role of nutrition, recovery, and discipline. As Dalton shifts toward improving body composition, he shares how tracking food, prioritizing protein, improving sleep, and reducing alcohol have all played a key role in his continued progress. These lifestyle changes are essential for anyone looking to get stronger and leaner in their 40s and beyond.
Finally, the conversation highlights the value of coaching. Instead of trying to figure everything out alone, having a coach provides structure, accountability, and a clear path forward—helping you avoid mistakes and accelerate results.
Strength training in your 40s is not about decline—it’s about building a foundation for the decades ahead. Whether your goal is to eliminate pain, gain strength, or become the “jacked grandpa,” this episode shows what’s possible with the right approach.
If you’ve ever wondered whether it’s too late to get strong, this episode will change your perspective—and give you a clear path forward.