ABOUT THE GUEST
Dr. Don Berry is a 61-year-old chiropractor who used foundational strength training and low‑impact conditioning to return to full function following major surgery. This episode focuses on practical methods for recovery and long-term durability.
WHAT YOU’LL LEARN
How progressive resistance supports healing, bone density, and joint integrity after surgery.
Simple exercise menus for older trainees using racks, dumbbells, and walking treadmills.
How rubber gym flooring improves safety, traction, and noise control in compact spaces.
Weekly planning: balancing strength work, zone‑2 cardio, mobility, and recovery.
KEY TOPICS
Returns-to-training checklists (range of motion, bracing, pain-free load progressions).
Equipment priorities for a safe home gym: power rack, adjustable bench, dumbbells, technique bar.
Recovery levers: sleep, steps, hydration, protein distribution across meals.
QUICK ANSWERS
Q: What strength plan is safest when returning after surgery?
A: Start with two to three full-body sessions per week using controlled tempo, submaximal sets, and slow load progressions on squats, hinges, presses, and rows.
Q: Which equipment best serves masters lifters building back capacity?
A: A stable power rack, a technique or ultra‑lite Olympic bar, a set of dumbbells for incremental loading, a walking treadmill for low‑impact cardio, and rubber gym flooring for safety.
Q: How do I know if I’m progressing without overdoing it?
A: Use pain‑free range, steady rep quality, and small weekly load or volume increases; track resting heart rate, sleep, and daily steps to confirm recovery is keeping pace.
SHOP THE EPISODE
Body-Solid Endurance Walking Treadmill T50
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep147
CAP Barbell Ultra‑Lite Olympic Bar (great for technique and rehab)
https://www.ironcompany.com/cap-barbell-ultra-lite-olympic-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep147
IRON COMPANY Urethane Hex Dumbbells
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep147
Ecore Performance Beast Plus Rolled Rubber Gym Flooring
https://www.ironcompany.com/performance-beast-plus-rolled-gym-flooring-ecore-performance-beast-plus?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep147
Body‑Solid GPR400 Commercial Power Rack
https://www.ironcompany.com/body-solid-commercial-power-rack-gpr400?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep147
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep147
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
