Claim OwnershipMenopause Strength Training & Fitness | 40+ Fitness for Women
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Description
If you’re a woman in perimenopause or menopause and are noticing that you’ve lost muscle tone and strength, are gaining belly fat, and the workouts that used to work suddenly don’t anymore — this is the podcast for you.
You’ll learn how to work with your changing body so you can build strength, look toned, feel amazing in your body again and prepare to age strong for the decades ahead.
Each week, host Lynn Sederlöf-Airisto shares science-backed and realistic ways to:
• Strength train effectively
• Build muscle, strength, and bone density
• Adapt your workouts and eating habits to your changing body
• Exercise to prepare your body for the decades ahead
Known for her efficient, effective, and no-nonsense coaching style, Lynn helps you cut through the noise and focus on what actually works so you get results without wasting time.
Lynn has helped thousands of women start strength training, get stronger, and transform their bodies into something they feel proud of.
Lynn is a Certified Menopause Fitness Coach and personal trainer. She graduated from Dartmouth College, where she majored in biochemistry and molecular biology and played Division I varsity lacrosse. Now 54 and postmenopausal, she knows firsthand what it’s like to struggle with these same changes — and how to turn things around.
135 Episodes
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This episode is a little different — I’m sharing a clip from one of my recent masterclasses where I busted some of the most common myths about strength training. These myths hold so many women back from building the strength, muscle, and confidence they want in midlife. In this episode, I explain why they aren’t true — and what to do instead. The 5 myths I bust in this episode: Soreness and “feeling the burn” mean you had a good workoutLight weights and high reps will “tone” your muscles, w...
Not all workouts build muscle even if they feel hard. In this episode, I look at ways to tell if your training is actually helping you build muscle and strength or just making you sweat. You’ll learn: Why soreness, sweat, and ‘feeling the burn’ don’t mean you’re getting stronger4 real signs your workouts are building strength and muscleHow to track your workouts (and why that matters more than you think)Red flags that your current routine might not be effective at building muscle & stre...
If you’re a woman in your 40s or 50s thinking about starting strength training (or trying to figure out why it’s not working the way you hoped), this episode is for you. At 49, I realized that the workouts I’d been doing for years - BodyPump, bootcamp, and follow-along "strength training" videos - weren’t enough to build real muscle or get the toned, athletic look I wanted. In this episode, I share: The biggest mistakes I made when I first tried to build muscle in midlifeWhat finally made a...
If you want to stay active, independent, and thriving into your 50s, 60s, and beyond — the type of exercise you do matters. In this episode, I walk you through the three types of exercise every woman should include in her routine: strength training, cardio, and balance. These three types of movement work together to help you protect your body, keep you functional, and enjoy the lifestyle you want for the decades ahead. You’ll learn: Why having a “bank of muscle” is essential for aging well ...
Feeling confused about what “lifting heavy” really means? Social media is full of advice — one post says women in midlife must lift heavy. The next warns us not to. So… what’s the truth? In this episode, I get personal and real about a question I hear all the time: How heavy do I actually need to lift? I walk you through the three biggest factors that influence how much weight you should be using — and spoiler: it’s not about keeping up with what you see on Instagram. You’ll hear: Why it’s no...
Vacation season is here - and with the kids around and more fun things to do, you want to enjoy it all. But what should you do about strength training? In this episode, I discuss your options: 1. Take a break from training If you decide to take time off, I share tips for how to get back on track after your vacation ends - without guilt or overwhelm. 2. Scale back your workouts Learn how to adjust your routine so you're still stimulating your muscles and maintaining momentum, even with a light...
Trying to lose weight but not seeing the results you want? In this episode, I’m breaking down three of the biggest mistakes that are still holding midlife women back when it comes to fat loss. If you’ve been frustrated by your lack of progress, this will help you get clear on what actually matters. Here’s what I cover: Why cardio alone won’t do it - because you can’t out-run your fork!Why simply losing weight won’t get you the results you’re afterWhy “eating clean” isn’t enough - and what to ...
In this episode, I’m answering five frequently asked questions that come up again and again in my programs, my inbox, and my DMs. These questions cover the nuances of strength training in midlife, and I share practical advice to help you train smarter — especially if you're new to lifting or have unique concerns like arthritis. You'll hear my take on: Do you really need to train to failure?How to know if you’re lifting heavy enoughHow long to rest between sets (and what not to do in your rest...
Struggling with poor sleep? You’re not alone — and it might be affecting more than you think. When your sleep is off, everything is harder — from your mood and energy to your cravings, focus, and ability to recover from strength training. It doesn’t matter how dialed in your program is… if your recovery is poor, your results will be too. In this episode, I’m walking you through: Why sleep matters so much for your strength training progressThe biggest reasons midlife women struggle with sleepH...
Full show notes here >> Not seeing the results you want from strength training? It might be something you're doing during your training session that's slowing down your progress in gaining strength and building muscle. I’m sharing seven mistakes I see all the time, why they matter, and how to fix them: Not resting long enoughPoor formNot controlling the eccentricMini-rests between repsCombining exercisesNot trackingLack of stabilityIf you’re lifting but not seeing visible changes, or ...
Full show notes & Connect with Jenn here >> If you’ve ever leaked a little when you laugh, sneeze, or lift something heavy — or felt pressure “down there,” this episode is for you. Pelvic floor dysfunction affects over 52 million women in the U.S. alone. But most women don’t realize that’s what it is. They assume it’s just a normal part of getting older, or something that happens after kids or during workouts — and they quietly live with it. Pee pads get tossed in the shopping cart,...
Are you lifting weights but not seeing results? There are so many moving parts when you're trying to get stronger — and sometimes it's not about effort, it's about how you're training. This is part one of a three-part series on common mistakes that could be holding you back from getting the results you should be seeing. Because yes — there really are better and worse ways to strength train. And most women I work with have been doing it the hard way for years without even realizing...
One of my listeners recently asked whether men and women should strength train differently — and in this episode, I’m breaking down what you really need to know. We’re diving into what actually matters when it comes to building strength in midlife, and whether your workouts should look different from your son’s, your partner’s, or your younger self’s. You’ll hear: What actually makes a program effective — regardless of gender Why programming can look different from person to person...
Should you bulk to build muscle? And then go into a cut to get toned? These phrases are everywhere online — but are they actually helpful for women in midlife? In episode 123 of 40+ Fitness for Women, I explain what bulking and cutting are and explain why these bodybuilding tactics don't make sense for most women in their 40s, 50s, and beyond. I also touch on something that’s been bothering me — the subtle promotion of GLP-1 microdosing by fitness influencers who should know better. In this...
Ever wonder how to fit strength training into your week — especially when you also want to include other types of exercise? In this episode, I walk you through the key things to consider when building a weekly workout schedule that includes strength training and leaves room for the other things you love. This isn’t a one-size-fits-all formula — it’s about helping you create something that works for your goals, your energy levels, and your real life. You'll hear: Why Strength Training should b...
There’s a lot of noise out there about “strength training” — but are you really doing it? If your workouts involve dumbbells, sweat, and a fast pace… you might just be doing cardio with weights. And if you’re not following certain key principles, you're missing out on the true benefits of strength training. In this episode, I break down: The key differences between strength training and working out with weightsWhat proper strength training looks likeWhy workouts like BodyPump or random YouTub...
When it’s time to swap out an exercise in your program — whether to freshen things up or work your muscles in a new way — it’s easy to assume you can go just as hard as before. But here’s the truth: even if you’re strong, your body needs time to adapt to a new movement. Especially in midlife, when old injuries and cranky joints are more common. Diving in too fast can set you back. In episode 120, I walk you through: Why sticking with the same exercises for 8–12 weeks is key to progressHow to ...
Struggling to get enough protein in your day? Most of us aren’t eating enough — and how do I know? Because it’s almost impossible to do without conscious effort and some level of meal planning. So let’s talk about protein. In this episode, I share: Why protein is especially important in midlifeHow much you really needHow to calculate your daily targetWhat to look for in a good protein powderA practical, real-life way to plan your meals to hit your protein goal without stress P.S. If you have...
This episode is a little more personal. I’m talking about something so many of us carry quietly: the complicated relationship we’ve had with our bodies for decades. From pinching belly fat as a teen to being picked last in PE to trying to “fix” the things we don’t like… it’s a journey so many midlife women know all too well. In this episode, I’m sharing my own story - how sports and strength training helped me shift from hating parts of my body to actually loving what it could do. Not just in...
When it comes to seeing results from strength training, what you do outside of your workouts matters just as much as what happens during them—especially in midlife. In part 2 of this series, I’m walking you through the lifestyle choices that either support or slow down your progress. These aren’t trendy hacks or extreme routines. They’re the kinds of everyday habits that help your body recover, build muscle, and feel better overall. You’ll learn: Why recovery time is when your muscles actuall...
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I'm so happy I found this podcast. I don't have friends my age who weight train. Listening to this keeps me from getting lonely on this journey. Thank you!