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The Get Healthy Tampa Bay Podcast
Bringing all things health and wellness to Tampa Bay, FL from your very own family and obesity medicine physician, Dr. Kerry Reller, MD, MS. We will discuss general medical topics, weight management, and local spots and events focusing on health, wellness, and nutrition in an interview and solo-cast format. Published weekly.
The Get Healthy Tampa Bay Podcast
E148: Training Smart as You Age with Dr. Hayes Estes | Strength, Longevity & Recovery
Welcome to the Get Healthy Tampa Bay Podcast with Dr. Kerry Reller! This week, I’m joined by Dr. Hayes Estes, Doctor of Physical Therapy and owner of Premier Physical Therapy in Clearwater and Tarpon Springs, Florida.
In this episode, we discuss how to train smart as you age — what happens to your body in your 40s, 50s, and beyond, and how to adapt your workouts for longevity, strength, and recovery. Dr. Estes explains why everyone is an athlete at any age, the science behind progressive overload and grip strength, and the biggest exercise myths after 40.
Tune in to learn how to stay strong, avoid injury, and keep moving for life!
Dr. Hays Estes is a board-certified orthopedic Doctor of Physical Therapy and USA Weightlifting Level 1 Sports Performance Coach. Hays attended Penn State University for his Bachelor’s of Science degree in Biology.
He achieved his Master’s in Health Administration from Florida Atlantic University. While at FAU, he suffered a torn ACL, and his rehabilitation led him to pursue physical therapy as his chosen profession. Hays graduated as a Doctor of Physical Therapy from the University of Florida in 2012. He obtained his manual therapy certification through Evidence in Motion, is a certified Graston (instrument-assisted soft tissue mobilization) practitioner, and he also treats vestibular dysfunction, vertigo, and balance disorders. Hays is proficient in Spanish, having practiced physical therapy in a mostly Hispanic setting prior to joining Premier.
00:00 – Welcome back & introduction to Dr. Hayes Estes
01:15 – What’s new since Episode 15 and Premier PT’s mission
03:00 – Why exercise is an “investment” in your health
05:05 – How much exercise do adults really need each week
07:45 – Starting simple: walking, bodyweight, and strength training basics
10:10 – Understanding intensity: RPE and “reps in reserve”
13:20 – The six fundamental movement patterns everyone should train
15:30 – Grip strength, longevity, and functional independence
18:00 – Exercise myths after 40: recovery, hormones, and smart training
22:45 – Preventing falls, building confidence, and Medicare physical therapy
26:30 – Final thoughts: health as wealth and where to find Dr. Estes
Connect with Dr. Hestes
Facebook: https://www.facebook.com/hays.estes.2025/
Instagram: https://www.instagram.com/haysestes/?hl=en
Website: https://ptandsportstherapy.com/?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGneiycHnMOGp0xfoQtcS8NzLG3R1dgFL0TWAz8lCv3B0EnopFL0VXU9DHjhBA_aem_EnVPVsYG6vqWY--ZiDILWA
Weightlifting Fundamentals Course: https://barbellrehab.com/olympic-online-course/?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnN3PVVI8LRgzRdmgb1QIgNDpdyJ3UFfxFQe_dY_MSzF7vX7e2jvk_AyZwxhc_aem_oAiVavqMH0zIbshUgLYUMA
Connect with Dr. Reller
Podcast website: https://gethealthytbpodcast.buzzsprou...
LinkedIn: https://www.linkedin.com/in/kerryrellermd/
Facebook: https://www.facebook.com/ClearwaterFamilyMedicine
Instagram: https://www.instagram.com/clearwaterfamilymedicine/
Tiktok: https://www.tiktok.com/@kerryrellermd
Clearwater Family Medicine and Allergy website: https://sites.google.com/view/clearwa...
Podcast: https://gethealthytbpodcast.buzzsprou...
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Dr. Kerry Reller:
Hi everybody, and welcome back to the Get Healthy Tampa Bay Podcast! I’m your host, Dr. Kerry Reller, and today we have a returning guest all the way from Episode 15 — Dr. Hayes Estes. Welcome back!
Dr. Hayes Estes:
Thank you! It’s great to be here again. I’m a Doctor of Physical Therapy and a Board-Certified Orthopedic Clinical Specialist. I own Premier Physical Therapy, with offices in Clearwater and Tarpon Springs. Our mission is to help athletes of any age or ability get out of pain and back into the game. When I say “athletes,” I mean anyone who wants to stay active — from competitive athletes to 90-year-olds who just want to move comfortably.
Dr. Reller:
That’s so true. One of our mutual patients was over 90 and spoke so highly of you. Like you said — any age can be an athlete! Today we’re talking about training smart as you age. Why do so many people in their 40s and 50s still try to train like they’re 20, and what are the risks?
Dr. Estes:
We often share this stat in our clinic — about 77% of Americans don’t meet the minimum weekly exercise guidelines. Those guidelines exist to prevent chronic diseases like diabetes, high blood pressure, and even certain cancers. Our goal is to help people exercise without pain so they can live longer and enjoy life.
Think of it like investing in your retirement — you should also invest in your health so you can enjoy that retirement. The earlier you start, the better, but it’s never too late to begin. Studies even show that people in their 90s who start strength training can still gain muscle mass.
Dr. Reller:
Yes! I’m reading Peter Attia’s Outlive right now — he mentions losing 7–8% of muscle mass over time, which really highlights the importance of strength training early on. And as you said, it’s not just about muscle — it’s about independence, balance, and overall health.
Dr. Estes:
Exactly. The official guidelines recommend 150 minutes of moderate-intensity cardiovascular exercise per week, or 75 minutes of high-intensity exercise, plus two days of moderate strength training. That might sound intimidating, but if you exercise three to four days a week, you can easily meet those goals.
Dr. Reller:
And intensity can be adjusted, right? For instance, walking faster, adding hills, or using a weighted vest can make walking more challenging.
Dr. Estes:
Right. Start simple — even a 10–15 minute walk counts. For strength training, you don’t need a gym. Sit-to-stands from a chair, for example, can be a great starting point. We use something called “Rate of Perceived Exertion” (RPE) or “Reps in Reserve” (RIR) to gauge intensity. Basically, you should feel like you could do 2–3 more reps at the end of each set. That’s a moderate intensity.
Dr. Reller:
That’s helpful. I usually think of intensity for cardio, not weightlifting, but it makes sense. You can apply it to all levels of exercise.
Dr. Estes:
Absolutely. Fundamental movement patterns — squats, hinges (deadlifts), lunges, pushing, pulling, and carries — all mimic daily activities. Picking up a bag of groceries is a deadlift; kneeling in the garden is a lunge. These aren’t dangerous movements; they’re essential to staying functional.
Dr. Reller:
Speaking of functionality, what about grip strength? I know it’s linked to longevity.
Dr. Estes:
Yes, grip strength is correlated with mortality and overall function. One study suggests being able to hold half your body weight in each hand for a minute. That’s tough, but it shows how important strength is. Even improving your grip slightly can make a big difference.
Dr. Reller:
What do you say to people who think exercise is dangerous as they get older?
Dr. Estes:
No movement is inherently dangerous. Problems arise when we do too much, too soon, or with poor form. Exercises like squats or deadlifts get a bad rap, but they’re natural movements. Our role as physical therapists is to ensure people progress safely and appropriately.
Dr. Reller:
What’s the biggest myth about exercising after 40?
Dr. Estes:
That you can’t train hard. You can — you just have to recover smarter. As we age, hormone production like testosterone and growth hormone decreases, which affects recovery. So training at 10/10 intensity every day isn’t ideal. Prioritize rest and listen to your body.
Dr. Reller:
That’s a great point. Do you notice patients on testosterone replacement recovering better?
Dr. Estes:
Yes, some do. Of course, that’s your area as a physician, but medically supervised hormone replacement can help restore energy and recovery capacity. Still, it’s important to weigh the pros and cons, as long-term use can suppress natural hormone production.
Dr. Reller:
Exactly. There’s a big difference between medical replacement for deficiency and using it for bodybuilding. But let’s shift back — what else should people focus on as they age?
Dr. Estes:
Check the basics — sleep, nutrition, hydration, stress. You can’t out-train poor recovery. Combine two to three full-body workouts a week with good habits, and you’ll see results.
Dr. Reller:
What other benefits do you see from strength training in your patients?
Dr. Estes:
Improved bone density, balance, and confidence. I’ve seen patients regain independence and overcome fear of falling. One woman who’d had a knee replacement was terrified of movement. We worked on lunges and floor-to-stand transitions, and when she realized she could get up from the floor again, she cried tears of joy. That’s what it’s all about.
Dr. Reller:
That’s incredible. For my Medicare patients, I’ve been thinking about adding physical therapy referrals for deconditioning, balance, and fall prevention. What do you think?
Dr. Estes:
That’s a great idea. Medicare covers maintenance therapy, and it’s underutilized. It allows patients to safely learn movement patterns and build confidence. Many just need guidance and supervision to get started — and it’s often covered.
Dr. Reller:
Perfect. That aligns with preventive care. Any final thoughts?
Dr. Estes:
Start small — even a 10-minute walk counts. Health is like wealth — invest early, invest often. The earlier you start, the more you’ll enjoy later years.
Dr. Reller:
I love that. Where can listeners find you?
Dr. Estes:
You can visit our website at PTandSportsTherapy.com
or find us on Instagram at @PremierPTClearwater
. We’re located in Clearwater and Tarpon Springs, and we’re always happy to help.
Dr. Reller:
Wonderful. Thank you so much, Dr. Estes! And thank you to our listeners for tuning in. Stay tuned for next week’s episode of the Get Healthy Tampa Bay Podcast.
