Mid Life Muscle and Strength
Getting older doesn't mean you have to stop training hard, playing sports, or feeling like an athlete.
Mid Life Muscle & Strength is hosted by JP Wioncek and Mickey Kilmartin—two dads, former athletes, and longtime coaches talking about what it really takes to stay strong, athletic, healthy, and capable through your 30s, 40s, 50s and beyond.
We talk strength training, recovery, nutrition, longevity, CrossFit, golf, injuries, parenting, youth sports, and the lessons we've learned from years of training ourselves and coaching others.
Some episodes are just JP and Mickey. Others feature coaches, athletes, health professionals, and people with stories worth hearing.
We're not trying to train like we're 20 forever.
We're figuring out how to keep doing the things we love for as long as possible.
Stay strong. Stay athletic. Keep doing what you love.
Episodes
85 episodes
Special Guest- John Marchese
In this episode, John Marchese shares his extensive knowledge on the importance of neurological assessment, injury prevention, and the role of chiropractic and neurology in athletic performance and longevity. Discover how personalized, neurolog...
Unpopular Opinions and Fitness Myths
In this episode, Mickey and JP Wiz share their unfiltered opinions on fitness myths, training strategies, and the realities of building strength and endurance. They challenge common beliefs and offer practical insights for anyone looking to opt...
Special Guest- Matt Michaud from Ever Proven CrossFit
In this episode, Matt shares his journey from CrossFit enthusiast to gym owner and firefighter, emphasizing the importance of purpose, proper training, and mental health for first responders and fitness enthusiasts alike.
How to Stay Strong & Athletic as a Busy Dad | Chris Conroy
Becoming a dad doesn’t mean you have to stop training hard—but your training may need to change.JP Wioncek and Mickey Kilmartin sit down with Chris Conroy, founder of Dad Training, to talk about how former athletes and busy dads c...
The Hidden Cost of Overtraining After 40 | Nancy Angelini of Water's Edge Wellness
The real cost of overtraining isn’t just being tired. Poor recovery can affect your sleep, energy, gut health, performance, and ability to stay active long term.JP Wioncek talks with Nancy from Water’s Edge Wellness about overtraining...
Can't Train Pain-Free? Try These Exercise Swaps
Some exercises just don’t feel right—and you don’t have to force them to get stronger.JP Wioncek and Mickey Kilmartin break down smarter exercise alternatives for strength training after 40, including ways to modify common lifts a...
Golf Fitness is Too Complicated - Here's What Actually Works | PGA Pro Thor Parrish
Can Better Fitness Make You a Better Golfer? Want to play better golf, hit the ball farther, and keep your body healthy enough to play for years? The answer might be less “golf-specific” training—and more time building a stron...
When Are You Actually at Your Fittest?
What does it actually mean to be at your fittest? Is it when you’re the strongest, fastest, leanest—or when you have the best combination of strength, conditioning, and athleticism?JP Wioncek and Mickey Kilmartin look back at the periods...
Do You Really Need to Train Specifically for Murph?
The Murph workout is one of the most demanding CrossFit workouts—but should you jump into it cold or actually train for it?JP Wioncek and Mickey Kilmartin break down how to prepare for Murph, including scaling the workout, buildin...
From Competitive Athlete to Training for Longevity | Sarah Sullivan
Getting older doesn’t mean you have to stop training hard. But if you want to stay strong, athletic, and healthy for decades, you may need to start training smarter.JP Wioncek and Mickey Kilmartin sit down with CrossFit coach, personal t...
The Training Blind Spots That Could Be Holding You Back
Every athlete has strengths—but the things you’re already good at probably aren’t what’s holding you back.JP Wioncek and Mickey Kilmartin break down common training blind spots for runners, sprinters, gymnasts, CrossFitters, Hyrox...
What's Happening to the CrossFit Games Season?
The CrossFit competition season has changed dramatically—but has the new format made the sport better, or has something been lost along the way?JP Wioncek and Mickey Kilmartin compare today’s CrossFit Open and competition season w...
What a Lifetime of Sports Teaches You About Fitness | Dan Kilmartin
Staying athletic as you get older isn’t about holding onto the athlete you used to be. It’s about continuing to move, compete, adapt, and find ways to stay in the game.JP Wioncek sits down with Dan Kilmartin to talk about a lifetime of <...
Are Kids Specializing in Sports Too Early? | Coach Pete Lepak
Are young soccer players getting the development they need—or are we simply signing them up for more?JP Wioncek sits down with youth soccer coach Pete LePak to talk about youth soccer development, sports specialization, strength train...
Life After Competitive CrossFit | Jon See
Some of the best CrossFit memories aren’t about PRs or workouts. They’re about the people you trained with and what happened when the right group of athletes came together at the right time.JP Wioncek sits down with his former CrossFit t...
10 Underrated Fitness Habits That Can Improve Your Training & Recovery
Sometimes the best ways to improve your fitness aren’t new workouts or complicated programs. They’re small habits that make the training you’re already doing work better.JP Wioncek and Mickey Kilmartin share some of their most underra...
Is Your Kid’s “Elite” Training Actually Making Them Better? | Jay Daglis
More training, expensive programs, and an “elite” club name don’t automatically make a young athlete better. Sometimes the basics still matter most.JP Wioncek and Mickey Kilmartin sit down with Jay Daglis, founder of JD Athletics, to tal...
How to Set Fitness Goals You’ll Actually Follow in 2026
Setting a goal is easy. Building a plan you’ll actually follow is the hard part.JP Wioncek and Mickey Kilmartin share their 2026 fitness, personal, and family goals and discuss how making goals specific, measurable, and challengin...
Fat Loss, Tight Hips & No Time to Train: Simple Answers to Common Fitness Problems
Getting healthier doesn’t have to mean tracking every macro, training six days a week, or spending hours working on mobility. Sometimes getting the basics right consistently is enough to start making progress.JP Wioncek and Mickey Kilmar...
How Coaching Changes When Life Changes | Mike Thompson
Your fitness doesn’t have to disappear when life gets busier—but the way you approach training may need to change.JP Wioncek and Mickey Kilmartin sit down with coach Mike Thompson to talk about fitness, parenting, motivation, online c...
Plyometrics 101
In this episode, Mickey and JP delve into the often misunderstood world of plyometrics, discussing its benefits, who should engage in this type of training, and how to effectively incorporate it into a fitness regimen. They explore the importan...
JP and Mickey Break Down Their 3 Month Training outline
In this episode, JP and Mickey outline their winter training plans. They breakdown how they go about making a program for themselves, what principles and concepts they incorporate, and why it is important to be consistent and have a plan....
10 Common Mistakes of Athletes We Coach
On this episode, Mickey and JP discuss common mistakes that are stunting progress in the athletes we coach and work with. We break down 10 mistakes we have seen over the years and share our thoughts on why these things slow down progress and ho...
The Right Shoe for the Job- What Shoe do you wear for working out?
In this episode of the Midlife Muscle and Strength Podcast, hosts JP and Mickey delve into the significance of shoe selection for training and fitness. They discuss the evolution of shoe design, the benefits of barefoot training, and pers...