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This week on the podcast, Mikki speaks to Dr Justin Keogh, exercise scientist and behavioural researcher, about the often underappreciated role of resistance training in healthy ageing, disease prevention, and long-term independence.

In this conversation, they explore why strength may be far more than a physical attribute—touching on its role in brain health, cardiovascular function, and overall quality of life. Dr Keogh unpacks the evidence around resistance training and cognitive outcomes, challenges common assumptions about exercise in older adults, and discusses whether we’ve been too conservative in how we prescribe strength training across the lifespan.

They also dive into the practical side of programming—what actually works, what’s often done poorly, and how to strike the balance between safety and meaningful stimulus, even in later decades. Along the way, they explore the psychological and behavioural shifts that occur when people regain strength, and why this may be one of the most powerful tools we have for supporting both physical and mental resilience as we age.

This is a wide-ranging, evidence-informed discussion that reframes strength training not just as exercise, but as a cornerstone of lifelong health.

Dr Justin Keogh is an exercise scientist and behavioural researcher with a strong focus on translating evidence into practical strategies that improve health, function, and performance. His work centres on the role of exercise—particularly resistance training—in mitigating treatment-related effects in cancer survivors, addressing sarcopenia in older adults, and enhancing athletic performance across a range of populations.

His sports science research spans rugby union, powerlifting, sprinting, golf, and strongman, with more recent work extending into Australian rules football and swimming. He has also developed a growing research interest in female athletes, particularly in how strength and conditioning, alongside movement competency, can reduce the elevated risk of lower limb injury.

Dr Keogh’s research is especially relevant to ageing populations and those affected by cancer, where he investigates how combined exercise and nutritional interventions can improve body composition, physical function, quality of life, and potentially influence disease progression. Complementing this, he has spent the past decade exploring the behavioural drivers of health, examining the barriers, facilitators, and motivations that influence physical activity and other health behaviours in older adults and cancer survivors using both quantitative and qualitative approaches.

He is a Fellow of the International Society of Biomechanics in Sport and the Australian Association of Gerontology. Dr Keogh also contributes to the field through service roles on Exercise and Sport Science Australia’s Sports Science Advisory Group, the Australian Strength and Conditioning Association Conference Committee, and the Sarcopenia Diagnosis Task Force Committee for the Australian and New Zealand Society of Sarcopenia and Frailty Research.

Justin bio https://research.bond.edu.au/en/persons/justin-keogh/

Podcast Stronger Through the Ages https://open.spotify.com/show/69bzn3LApQ9ohOmx2Q26sN