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Brad | Strength Longevity

@longevitybloke

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I help active people over 40 get back to doing what they love, pain free and stronger. Rebuilt my own body when doctors said I couldn’t.

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Two years in pain, it’s not going to be three.

Scott is seventy he came to me after his doctor told him to give up running for good.

Instead of resting the knee and waiting, we spent six weeks building strength stability and mobility in his, hips, quads, calves.

A few weeks back he did his first jog intervals since being told to give up. And the very next thing he said to me wasn’t excitement.

It was “trying not to get too excited, don’t over do it, I’m trying to be patient.”

Most people re injure themselves by rushing back too fast. Three weeks after that first jog he’s back running twice a week, one kilometre intervals, five kilometres total, and almost ready to get back to parkrun on a Saturday, because he was patient, built strength and function, in his hips and knees instead of rushing it.

If you’re scared of re injuring yourself again the moment you try to come back, comment MOVE and I’ll give you the exact 5 step plan I gave Scott. by @longevitybloke

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2 days ago

Doctors told me that I’d have knee pain for life after having 3 Meniscus Surgeries, a full ACL replacement, and being left with bone on bone arthritis. But I proved them wrong at 49. By learning how to strengthen my knees the right way.

But I didn’t just work on my knees, I worked on my calves, feet, hammies and my hips.

Plus I figured out a way to strengthen my knees safely with what they could tolerate

If you want the exact programme that I used for my knees to be completely pain-free, even after four knee surgeries, comment “ME” and I’ll send it to you for free. by @longevitybloke

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4 days ago

Chronic Pain Ain’t Fun...

Comment “PAIN” for a free pain assessment with Me to see if our Rebuild program can help you!

Follow @longevitybloke for more, and if it’s your first time here, welcome.

I’ve spent over 2 decades helping active over 40s overcome joint and arthritic pain and get back to living.

Every body is different and every limitation is different, so stop trying random exercises from Instagram and hoping one sticks. Taking the guesswork out of that is my bread and butter.

I take people from limited and in pain to pain free, strong and playful again. Comment GAMEPLAN if that sounds like exactly what you need. by @longevitybloke

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8 days ago

Three meniscus surgeries. An ACL repair. Bone on bone arthritis. And I needed the handrail just to get downstairs.

Going up I could manage. Going down, it was one step at a time like I was 90. That difference tells you a lot.

On the way down, your knee has to travel forward over your toes while your quad holds your entire bodyweight. I’d avoided that position for years because it hurt. So my knee got strong everywhere except the one spot stairs need.

You don’t need my surgery history for this to be you. If downstairs hurts more than upstairs, that is often the reason.

So I trained that position on purpose. Little and often.

Now stairs and hills don’t even cross my mind. I’m still bone on bone. Now I’m stronger where it counts.

Want the exact programme I use? Comment KNEE and I’ll send it to you free. by @longevitybloke

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9 days ago

Squatting isn’t bad for your knees. Avoiding it is. You don’t need to be squatting with a 100kg on your back, but you do need to find a level your knee can tolerate to start with.

Every human needs a working squat. It’s not a gym exercise, it’s how you get off the toilet, out of a chair, and up off the ground if you fall. The second it starts feeling uncomfortable, most people stop. Ten years later they’re the ones pushing off the armrest to stand because their legs won’t do it anymore.

That’s not a knee problem. That’s an avoidance problem.

You don’t fix a weak pattern by hiding from it. You fix it by rebuilding it from wherever your knees can actually handle right now.

Comment KNEES and I’ll show you exactly where to start. No matter how bad you think yours are by @longevitybloke

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10 days ago

Comment KNEE for the full ReBuild plan + One to One coaching with me. by @longevitybloke

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11 days ago

Do you brace yourself before every step down the stairs, waiting for that sharp, painful twinge?

After 3 meniscus surgeries and a full ACL repair in my 20s, I now live with severe bone on bone osteoarthritis, and I’ve been dealing with knee pain for over 30 years.

So when I say I get it, I mean I’ve grabbed that rail too.

The mistake I made for years was resting it every time it flared up. Resting felt right, but it just meant the muscles around my knee got weaker, so the next flight of stairs hurt more, not less.

The thing that actually changed things was learning how to load the knee properly instead of avoiding it.

Severe osteoarthritis doesn’t mean you’re stuck managing pain forever. It means the muscles around that joint need a real plan, not just rest and painkillers.

Give the exercises above a go.

Comment “KNEES” and I’ll send you my free step by step guide to build the strength that actually supports your knees. by @longevitybloke

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15 days ago

That knot behind your shoulder blade isn’t bad luck.

You reach for a stretch or a ball to roll on. It helps for a bit, then it’s back.

Here’s why. Desk life trains one direction all day, forward. Nothing’s pulling you the other way. I spent 29 years coaching on the gym floor, then a shift to online coaching from a desk, taught me that the hard way.

You don’t fix that by stretching more. You fix it by training the opposite pattern, on purpose.

4 exercises I use every week for me and my clients 🔽
→ Gorilla rows
→ Power pull ups
→ Single arm cable lat pulldown
→ Face pull w/ external rotation

If that knot sounds familiar, comment SITTING and I’ll send you the free strength program I built for people who sit all day and want their back to stop paying for it 👇 by @longevitybloke

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17 days ago

The surgeon told me he couldn’t help.

This was me three years earlier. Ironman World Championships. Kona. Fourth time.

Same body. Three years apart.

What changed wasn’t the knee. It was the approach.

Every physio treated the joint. Every surgeon looked at the scans. Nobody looked at the whole picture.

Strength. Load. Nutrition. Movement. One system.

That’s what fixed what surgery couldn’t.

Five years later I deadlift 140 kilos. Squat 100 kilos to full depth. Walk 18 holes of golf with zero pain.

No surgery. No drugs. Ever.

If you’re over 40 and the medical system has told you to manage it, not fix it, I want to show you where I started.

Comment KNEE below. I’ll send you the same first steps that got me off painkillers and back living by @longevitybloke

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5 months ago

Two years in pain, it’s not going to be three.

Scott is seventy he came to me after his doctor told him to give up running for good.

Instead of resting the knee and waiting, we spent six weeks building strength stability and mobility in his, hips, quads, calves.

A few weeks back he did his first jog intervals since being told to give up. And the very next thing he said to me wasn’t excitement.

It was “trying not to get too excited, don’t over do it, I’m trying to be patient.”

Most people re injure themselves by rushing back too fast. Three weeks after that first jog he’s back running twice a week, one kilometre intervals, five kilometres total, and almost ready to get back to parkrun on a Saturday, because he was patient, built strength and function, in his hips and knees instead of rushing it.

If you’re scared of re injuring yourself again the moment you try to come back, comment MOVE and I’ll give you the exact 5 step plan I gave Scott. by @longevitybloke

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a month ago

That knot isn’t where the problem lives. It’s just where the pain shows up.

This week I ran movement screens with new clients in Romania, Denmark, Sweden, London, Western Australia, and Bali. Different jobs. Different pain. Different lives. Same movement pattern underneath all of it.

A physio called Gavin Fernandes taught me this 26 years ago and it fixed a knot I’d had under my right shoulder blade for two years. I was moving like a robot every fortnight until a massage cleared it. Then it would come straight back.

Stand up right now. Let your arms hang. Don’t fix anything. If you can see the backs of your hands from the front, your arm bone has rolled inward. One muscle is doing the work of six. It never switches off. That’s why it keeps coming back to the same spot.

Line your middle finger up with the seam on your pants. Walk thumb-first. That’s the whole fix.

You train five hours a week. There are 168 in it. If the other 163 are working against you, the gym is slowing the damage. It isn’t reversing it.

Fix the pattern, not the pain.

Comment SCREEN below if you want me to check what yours is actually doing. I’ll reach out directly by @longevitybloke

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a month ago

Six years ago I couldn’t grab my own foot for a basic quad stretch.

Some mornings, if I’m honest, I still can’t, not without help. Everyone tells you to stretch more around a stiff joint. Nobody tells you the actual problem is there’s no space inside the joint to begin with, so you’re stretching against a jam, not releasing one.

Here’s the fix...

Grab a rolled up towel, wedge it in behind the knee, and it acts like a spacer that separates the shin bone from the thigh bone and opens up room that’s usually locked tight.

Thirty seconds later, same leg, full flexion, heel to backside, no assistance. This is the exact technique l use on my own knee most mornings, seven years into rebuilding it without surgery, and it’s one of the simplest tools I’ve found that actually moves the needle.

It’s not a miracle and it’s not going to undo an acute injury overnight, if something feels sharp or wrong ease off it and get it looked at properly, this is for the tightness and stiffness most of us are quietly living with every morning.

I didn’t get here by stretching harder. I got here by finally treating the whole system instead of hammering one!

Comment Knee below for my 4 step morning protocol that unlocks tight stiff knees. by @longevitybloke

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18 days ago