Build Strength That Keeps You Active for Life with Jen Dieter

Overview

Jen Dieter, a licensed physical therapist, CrossFit athlete, and world-record weightlifter, joins Dr. Stefan Esser on the NHA Today podcast to discuss how to build strength for long-term health and function.

Jen’s Background and Achievements

• Jen began seriously pursuing Olympic-style weightlifting after realizing she could set records in age-group categories.
• 2018 (ages 45–50): She set world records in the snatch, clean and jerk, and total at the World Championships in Barcelona.
• After turning 50, she continued competing.
• 2024 (World Championships in Orlando): She took a day off work to compete again and set additional world records, with plans to keep going as she ages.

What Motivates Her

Jen emphasizes motivation that comes from inspiring and influencing others, including:

• Her patients
• Her kids (for example: “what would Jen do?”)

She also highlights that functional ability and confidence fade when people stop doing everyday physical tasks like:

• running
• jumping
• lifting
• performing daily-life movements

Getting Started (Even After “Falling Off”)

• After having children, Jen describes a period where she didn’t intentionally exercise for about two years.
• After her sisters commented on her fitness, she tried CrossFit.
• She describes it as extremely difficult at first, but she stayed with it for roughly 15 years.

Strength Training as the Key to Aging Well

Jen argues that women often avoid strength training due to:

• fear of looking “too bulky”
• outdated beliefs that muscle is bad

She counters that muscle is an “investment” that helps protect function and reduces functional decline.

Why Everyone Should Train Strength (Especially Women)

1. “Training for life”

   • Strength supports daily tasks and reduces fear of movement.
   • She shares an example of a woman who trained hard to carry and protect a child/grandchild and didn’t fall after tripping over a laundry basket.

2. Health protection

   • Strength training is linked to reduced risks and improvements such as:
     • heart disease
     • cholesterol and blood pressure
     • breast cancer risk
     • osteoporosis

3. Bone health and osteoporosis support

   • Bones need resistance and impact-related loading.
   • She explains that jumping/landing can create forces several times body weight.
   • For people with advanced osteoporosis, she emphasizes safer progression and suggests alternatives like footwork.

Functional Training vs. “Just Lifting”

Functional training means practicing movements that support real-life patterns, such as:

• maintaining core posture for pulling and hinging patterns

Examples include:

• practicing a hinge/deadlift pattern to safely bend and pick things up (purse, toilet tasks, etc.)
• practicing squat-like movements for sitting

How Much Strength Training

• Jen recommends about 4 days per week as a reasonable target.
• Workouts can be efficient: intense training can be done in short bursts instead of long “middle-of-the-road” sessions.

Intensity + Recovery (and Cardio Balance)

Jen stresses varying intensity rather than relying only on moderate work for long periods:

• mix hard intervals (e.g., work/rest sets)
• include lower-intensity zone 2 activity
• prioritize recovery

She also notes the importance of making sure recovery is happening (e.g., checking breathing and heart rate returning after hard sets).

“Young People” Movements for Older Adults

Jen highlights movement qualities that help older adults respond quickly to real-life hazards, such as:

• tripping
• catching children
• sudden obstacles

She includes examples like:

• quick stepping
• hopping
• jumping
• explosive lifting

Beginner hopping/drills idea (progression)

• Quick footwork on an imaginary line (side-to-side, then forward/back)
• progress toward one-foot and two-foot hops
• add curb steps when stable
• use a handrail or spotter as needed

Mindset for Long-Term Consistency

Jen advises people to plan for strength training across the next 30 years, not just the next 30 days.

“If you don’t use it, you lose it.”

She also emphasizes that fear avoidance is a major barrier. Her guidance is to seek skilled help—such as PTs or highly capable trainers—to build confidence, safe movement coordination, and trust in the body.

Practical “Tangible Tips” Jen Leaves Viewers With

1. Lift something heavy 2–3 days per week

   • Progress gradually (example: goblet squat).

2. Make cardio purposeful

   • Add short intense bursts with recovery checks (watch breathing and heart rate returning).

3. Test yourself and set goals based on real function

   • Example: Can you get off the floor without using your hands?

Presenters / Sources Mentioned

• Jen Dieter (licensed physical therapist, CrossFit athlete, weightlifting world record holder)
• Dr. Stefan Esser (host, NHA Today)
• Quintilian (referenced for the idea of describing scenes vividly)
• American Heart Association (cited regarding cardiovascular and strength training benefits)
• Mel Robbins (mentioned in connection with interval/intensity discussion; Stacy Scott referenced)