Build Muscle, Great Posture & Resilience to Injury | Jeff Cavaliere

Huberman Lab

Scicomm Media

Science, Life Sciences, Health & Fitness

4.8 • 30.3K Ratings

🗓️ 25 May 2026

⏱️ 137 minutes

🔗️ Recording | iTunes | RSS

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Summary

Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:02:43) Lower Back, Back Pain (00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes (00:15:29) Sponsors: David & Our Place (00:18:05) Walking Exercises to Strengthen Glutes (00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain (00:27:08) Tools: "Old Man" Test, Functional Strength Tests (00:35:08) Sports, Movement Imbalance (00:40:57) Tool: Training Like An Athlete (00:46:44) Sponsor: AG1 (00:48:28) Inner Elbow Pain, Tool: Grip Modification (00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise (01:06:50) Tool: Neck Training; Women, Posture (01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy (01:19:50) Sponsor: Joovv (01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT? (01:29:27) Nutrition, Tools: Calorie Counting; Plate Method (01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity (01:48:15) Sponsor: Function (01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets (02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits (02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	longevity ultimately is being able to maintain function as you age because again it's it's not the
0:06.6	number of years but the quality of the years so all muscles in your body serve a function you're
0:12.0	training these muscles to get stronger and you're training these your balance and these are all
0:16.2	skills that can be learned and improved they're all trainable if it's trainable it's fixable
0:20.5	welcome to the huberman lab podcast where we discuss science and can be learned and improved. They're all trainable. If it's trainable, it's fixable.
0:26.4	Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford
0:35.4	School of Medicine. My guest today is Jeff Cavalier.
0:39.1	Jeff Cavalier is a Master of Science in Physical Therapy
0:41.8	and a certified strength in conditioning specialist.
0:44.8	He is considered one of the world's foremost experts
0:47.1	in training for both men and women
0:49.1	to increase the strength and size of their muscles,
0:51.4	their overall health, and longevity.
0:53.4	Today we discuss some of the things that are not often discussed and considered the their muscles, their overall health, and longevity. Today we discuss some of the things
0:55.0	that are not often discussed and considered the small things,
0:58.2	but that are actually the big things,
1:00.5	because they allow you to do the big things
1:02.3	for your health and fitness and longevity
1:04.7	decade after decade after decade,
1:07.0	and to do so pain-free and while making continual progress.
1:10.8	We also discuss the typical big things, the specific multi-joint exercises and cardio workouts
1:16.0	that create the greatest results.
	...

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