The Judd Lienhard Podcast

How do you know if you actually need a rest day or if you’re simply mentally exhausted and need to work out? Judd Lienhard explains how stress, recovery, motivation, exercise addiction, and life responsibilities should influence your training.

⏱ TIMESTAMPS:
00:00:00 Training Should Leave You Feeling Better
00:00:33 How to Train During an Overwhelming Season of Life
00:00:57 Why Stress Changes How Much Training You Can Handle
00:03:20 Adjusting Volume, Expectations & Body Composition
00:05:03 Staying Motivated Without a Competition or Goal
00:05:50 Creating Small Fitness Goals to Keep Training Interesting
00:08:26 Mentally Exhausted: Work Out or Take a Rest Day?
00:08:37 Physical Signs You Actually Need More Recovery
00:11:17 Can Training Make Stress and Burnout Worse?
00:11:32 Exercise Addiction & Using the Gym as an Escape
00:14:01 How to Prioritize Sleep, Training, Nutrition, Work & Family
00:14:11 Why Everything Can’t Be a Priority
00:17:00 Small Wins, Habit Building & Giving Yourself Grace
00:19:55 Closing Thoughts

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube:  @JuddLienhard  
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/
This episode is brought to you by David Protein
David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.
Order here for free shipping on your first order: davidprotein.com/judd
This episode is brought to you by LMNT
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Want to build a workout program that actually makes you stronger, fitter, and more athletic? Judd Lienhard breaks down how to create an effective strength and conditioning program from the ground up.

Learn how to structure your training week, choose exercises, manage training volume, use periodization, improve recovery, train your nervous system, and build a workout routine around YOUR goals, schedule, and abilities.

⏱ TIMESTAMPS:
00:00:00 How to Build Your Own Training Program
00:03:30 Why You Need Training Cycles
00:07:30 Step 1: Test Your Current Fitness
00:13:00 Step 2: Choose Your Training Focus
00:18:00 Step 3: Pick Your Targeted Capacity
00:25:30 How Much Training Volume Do You Need?
00:31:30 Step 4: Choose the Right Exercises
00:37:30 Step 5: Build Your Training Week
00:41:30 Why “Leg Day” Can Be Misleading
00:44:30 How to Train Your Nervous System
00:50:00 High vs. Low Neural Load Training
00:56:00 Understanding CNS Fatigue and Recovery
01:01:30 Step 6: How to Structure Each Workout
01:06:00 Slow, Flow, Go, Grow & Show
01:10:30 Steps 7–9: Execute, Deload & Retest
01:13:00 The Most Important Programming Lesson

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube:  @JuddLienhard  
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/
This episode is brought to you by David Protein
David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.
Order here for free shipping on your first order: davidprotein.com/judd
This episode is brought to you by LMNT
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: 

https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard

Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time!

How much training do you actually need to build strength, stay lean, improve cardio, and remain healthy as you get older? In this Q&A, Judd Lienhard explains how to get more from less training when work, family, recovery, and real life limit the amount of time you can spend in the gym.

⏱ TIMESTAMPS:
00:00:00 - How to Train in the Real World
00:01:02 - Only Have 3 Hours a Week to Train? Start Here
00:02:59 - Strength vs. Cardio for Longevity and Fat Loss
00:06:33 - The Minimum Amount of Training to Make Progress
00:07:47 - Are You Under-Recovered or Just Unmotivated?
00:09:45 - Complete Rest Day vs. Active Recovery
00:11:38 - Is Walking Enough Cardio?
00:13:04 - Cold Plunges, Hypertrophy, and Recovery
00:15:15 - How to Train With a Physically Demanding Job
00:18:48 - What to Change When Your Body Feels Beat Up
00:21:25 - Should You Train After a Bad Night of Sleep?

💪 Judd's resistance bands:
https://www.juddlienhard.com/product/resistance-bands-4-band-multi-pack

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube:  @JuddLienhard  
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/
This episode is brought to you by David Protein
David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.
Order here for free shipping on your first order: davidprotein.com/judd
This episode is brought to you by LMNT
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

Train with me using my app at juddlienhard.com and use code "JLPOD" for 30% off your first year.

How should kids strength train, sprint, lift weights, and develop athleticism safely? Judd Lienhard breaks down youth strength training, speed development, athletic development, and the biggest mistakes parents and coaches make when training young athletes.

⏱ TIMESTAMPS:
00:00:00 Why coaching kids makes you a better coach
00:04:00 The biggest mistakes parents make with youth training
00:07:00 Building trust and confidence in young athletes
00:11:00 Why every kid needs to leave with a win
00:15:00 Should kids lift weights?
00:19:00 How young athletes actually get stronger
00:23:00 The best exercises and movements for kids
00:27:00 Why sprinting, jumping and throwing matter
00:32:00 Why kids don't need exhausting conditioning
00:36:00 Sprint training for young athletes
00:39:00 Growth spurts and overuse injuries
00:45:00 Managing pain, recovery and youth sports volume
00:50:00 The best sports for athletic development
00:54:00 Sports and training to approach carefully
00:59:00 Building athleticism that lasts for life

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube:  @JuddLienhard  
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/
This episode is brought to you by David Protein
David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.
Order here for free shipping on your first order: davidprotein.com/judd
This episode is brought to you by LMNT
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥

In this Q&A episode of the Judd Lienhard Podcast, Judd breaks down why calories in vs. calories out isn't always the best place to START when your goal is weight loss and what he believes you should focus on first.

⏱ TIMESTAMPS:
00:00:00 Why Nutrition and Fat Loss Are So Confusing
00:01:23 Do You Need a Calorie Deficit to Lose Weight?
00:02:30 Why Cutting Calories Immediately Can Backfire
00:04:15 What to Focus on Before Calories
00:05:31 Food Quality, Protein, Fiber & Micronutrients
00:06:15 Signs of Poor Nutrient Partitioning
00:07:00 Gut Health, Inflammation & Metabolic Health
00:09:00 Blood Sugar, Insulin Sensitivity & Energy
00:11:03 How Long Does It Take to Improve Insulin Sensitivity?
00:11:52 How to Eat More Food and Still Lose Fat
00:13:00 Foods to Eat Less Often for Fat Loss
00:13:55 The Knife-and-Fork Rule for Better Nutrition
00:15:00 Why Trail Mix Isn't "Office Mix"
00:16:03 How to Lean Out for Good

Join Judd’s 6-Week FALL SHRED Challenge, for a limited time 25% Off: 

https://www.joinplaybook.com/50k-fall-fit-judd-lienhard?utm_source=creator_judd&utm_medium=instagram&utm_campaign=50k_challenge_fallfit&utm_content=judd_lienhard

Fitness Programming + Nutrition Guide to get you shredded in 6-weeks. The Challenge kicks off on Sept 28, join now while there’s still time!

Read Judd's "How to Lean Out for Good" article:
https://juddlienhard.substack.com/p/how-to-lean-out-for-good

Follow Judd Lienhard:
📱Instagram: https://www.instagram.com/juddlienhard/
📺 YouTube:  @JuddLienhard  
📖 Substack: https://substack.com/@juddlienhard
🌐 Website: https://www.juddlienhard.com/
This episode is brought to you by David Protein
David Protein has the highest protein-to-calorie ratio of any leading bar in the market. David Protein Gold label has: 28g of protein, 150 calories, and 0g of sugar. And equally as important, this bar tastes delicious. Each bar features an indulgent, doughy texture, studded with satisfying chunks and airy crisps. Other bars are hard to choke down, but I often eat 2 David Protein bars in a sitting, they are that good. Try them for yourself.
Order here for free shipping on your first order: davidprotein.com/judd
This episode is brought to you by LMNT
Optimal hydration doesn’t just mean more fluids, it means getting the right electrolyte balance. Make your purchase through my link to receive a free LMNT Sample Pack featuring the most popular flavors: drinklmnt.com/judd
Enjoyed this conversation? Consider sharing it with a friend. Subscribe, Rate, & Review to help us bring you more epic conversations. ⭐️🎧🔥