Clinician Dr. Donald Berry joins Marty Gallagher, Jim Steel, and J.P. Brice to examine how extended inactivity accelerated by the pandemic drives deconditioning—and what practical steps reverse it. We discuss restoring movement capacity, building aerobic base with low‑impact cardio, and reintroducing strength training with simple home‑gym tools. You’ll hear programming ideas for busy adults, objective progress markers, and how to create a safe training space with basic rubber gym flooring and equipment hygiene. If you stepped back during lockdowns or are helping clients return to form, this episode gives a clear blueprint for gradual, sustainable improvement. Full episode list and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep122
ABOUT THE GUEST
Dr. Donald Berry is a clinician and educator who studies physical resilience. He joins the RAW crew to outline evidence‑informed ways to undo pandemic‑era deconditioning and build durable habits.
WHAT YOU’LL LEARN
What “deconditioning” means physiologically and why it accelerates with inactivity.
How to restart training safely using walking, recumbent cycling, and basic resistance work.
A minimal home‑gym setup (adjustable dumbbells, a bench, rubber gym flooring) that supports consistency.
Simple recovery checkpoints—resting heart rate, perceived exertion, and soreness—to guide progression.
KEY TOPICS
Rebuilding aerobic base with low‑impact cardio equipment and steady pacing.
Reintroducing strength using abbreviated full‑body sessions and progressive loading.
Creating a clean, confidence‑building environment with gym equipment wipes and routine maintenance.
QUICK ANSWERS
Q: What’s the safest first step after a long layoff?
A: Start with daily walking or easy recumbent cycling, then add two short total‑body strength sessions each week and progress gradually by time or reps.
Q: Which home equipment covers most needs?
A: Adjustable dumbbells, a flat/incline bench, and rubber gym flooring handle full‑body strength work; add a walking treadmill or recumbent bike for low‑impact cardio.
Q: How do I know when to increase workload?
A: When sessions feel easier at the same effort (lower RPE), resting heart rate trends down, and you recover without lingering soreness, add small increments of time, load, or sets.
SHOP THE EPISODE
Walking treadmill for low‑impact reconditioning (Body‑Solid Endurance T50)
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep122
Recumbent exercise bike for comfortable cardio (Life Fitness RS1)
https://www.ironcompany.com/life-fitness-lifecycle-rs1-recumbent-bike-go-console?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep122
Adjustable dumbbells for compact strength training (PowerBlock Pro 50)
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep122
Rubber gym flooring roll to reduce impact and protect floors (Performance Beast)
https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep122
Sanitizing gym equipment wipes for clean training spaces (ERC Max Saver)
https://www.ironcompany.com/erc-max-saver-sanitizing-gym-equipment-wipes?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep122
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep122