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.
143 Episodes
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Your body changes in midlife and that means how you approach yoga needs to change too. In this episode, I talk with yoga therapist Cheryl Gordon about how to keep getting all the benefits of yoga in menopause without over-stretching, overheating, or causing unnecessary strain on your joints and connective tissues. You’ll learn: Why hormonal changes in midlife mean your yoga practice should evolve tooWhat to keep in mind to avoid overstretching and joint painWhy hot yoga may do more harm tha...
You want to start strength training, but where do you actually begin? If you’ve found yourself asking this question (maybe in a Facebook group or while staring at some dumbbells), this episode is for you. I break down the five essentials you need to start strength training successfully. This isn’t rocket science, but you do need to have the right pieces in place to get the results you're after. Enjoy the show! Resources mentioned: • Learn to Lift program • Lift-It mini course Se...
If you ever feel like your strength workouts take forever and wonder if there’s a faster way to get them done, this episode is for you. I’m breaking down 8 practical ways to save time in your training sessions without cutting corners or compromising results. These small, strategic tweaks can make a big difference when you add them up - helping you get stronger, stay consistent, and make the most of every minute you train. You’ll learn: How to warm up efficiently - and no, it’s not 20mins on...
If you feel like your body changed overnight - and your old playbook stopped working - this episode is for you. I’m sharing five fitness and lifestyle shifts that helped me feel steady and in control again. It's the high-level roadmap I wish I’d had. You’ll hear: The mindset shift I had to make to work with my body in this new stage of life.How changing my fitness priorities transformed how I look and feel, and are preparing me for the decades aheadThe lifestyle priorities I focus on no...
In honor of Menopause Awareness Month, I’m sharing my personal story of perimenopause and hormone replacement therapy. This is part two of my two-part series on HRT. If you haven’t yet listened to part one, Perimenopause and HRT my personal story (episode 139), please start there first. In this episode, I talk about what it was really like — the symptoms I experienced, how life changed after starting treatment, and how hormones have affected my strength training, body composition, energy, mot...
For years, I had no idea what was happening to me. I was falling apart, and had no idea why. I thought this was just how life was when your marriage wasn’t great and you were juggling kids and a demanding job. I knew I was going through menopause, but neither I, nor the doctors who were treating me, realized that my changing hormones were wreaking havoc on my life. In this episode, I’m sharing my real story of how that unfolded: how I spent years in the dark, struggling with symptoms I didn’t...
Starting strength training can feel confusing with so much conflicting advice online. In this episode, I answer the questions women most often ask when they’re just beginning their lifting journey after 40. You’ll learn: If women over 40 can build muscle without a calorie surplusWhether one set of dumbbells is enough to get startedHow often to switch exercises for real resultsWhat to prioritize if you only have an hour to exercise Resources mentioned: Progressive overload: Episode #1...
Want to start strength training but worried about getting hurt? In this episode, I share my tips for starting safely. These are drawn from guiding women through my programs plus lessons from my own experience starting in menopause. The goal: get strong, stay safe, and keep making progress you can feel. You’ll learn: Why I recommend starting with 2–3 sessions per weekThe exercises I wouldn’t program for a beginnerHow to master form before you lift heavierHow to handle modifications...
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...
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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!