Menopause Strength Training | 40+ Fitness for Women

By Coach Lynn Sederlöf-Airisto

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Category: Fitness

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Subscribers: 19
Reviews: 0
Episodes: 130

Description

If you are a woman over 40 and are looking for practical information on how to keep your body strong and functional in perimenopause, menopause, and post-menopause, this is the show for you!- Do you want to learn how to exercise in a way to increase muscle and lose fat so you look and feel great today while preparing your body for the decades ahead? - Do you want to start lifting weights?- Do you want to understand the hormonal changes that are going on in your body during menopause (estrogen, progesterone, testosterone, and cortisol) and how those affect how you should be working out?Lynn has you covered!40+ Fitness for Women Podcast is THE fitness podcast for women over 40. It is focused on practical, concrete tips and strategies for getting strong and fit today and maintaining your quality of life in the decades ahead. Host Lynn Sederlöf-Airisto is a Certified Menopause Fitness Coach. And, as a 54-year-old post-menopausal woman, she knows first-hand what going through the menopause transition is like.She has struggled with the hormonal changes including a rollercoaster ride through perimenopause and changes to her body composition that seemed to happen almost overnight!Lynn has been there and found the path forward - and is here to share that with you. Midlife can be the best part of life - if you learn how to work with your body. 

Episode Date
#131: Training on Vacation: Stop, Switch, or Scale Back? (+ Tips for Coming Back After a Break)
Aug 12, 2025
#130: FAT LOSS: 3 Things Midlife Women Still Get Wrong
Aug 05, 2025
#129: FAQs: Training to Failure, Lifting Heavy, Rest Between Sets, Training with Arthritis & What About Cardio?
Jul 29, 2025
#128: Simple Tips to Sleep Better - to Boost Recovery, Energy & Strength
Jul 22, 2025
#127: 7 Things You Might Be Doing Wrong While Strength Training (which will hold you back!)
Jul 15, 2025
#126: What You Really Need to Know About Pee Leaks, Prolapse & Your Pelvic Floor - with Jenn Lormand
Jul 08, 2025
#125 - Lifting Weights but Not Seeing Results? 6 Programming Mistakes Holding You Back
Jul 01, 2025
#124: Do Men & Women Need to Strength Train Differently?
Jun 24, 2025
#123: Bulking & Cutting - should you be doing it?
Jun 17, 2025
#122: How to Combine Strength Training, Cardio, and Everything Else
Jun 10, 2025
#121: Are You Strength Training - or Just Working Out with Weights?
Jun 03, 2025
#120: What to Do When Your Strength Training Program Changes – and Why You Shouldn’t Just Jump In
May 27, 2025
#119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough
May 20, 2025
#118: The Love-Hate Relationship We Have with Our Bodies (And What Helped Me Change It)
May 13, 2025
#117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter)
May 06, 2025
#116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)
Apr 29, 2025
#115: 7 Must-Haves for a Strength Training Program That Works (Without Wasting Time)
Apr 22, 2025
#114: Progressive Overload: Build Muscle & Get Toned in Midlife (Step-by-Step Guide)
Apr 15, 2025
#113: Tips for Working with an In-Person Personal Trainer (when starting weight training in midlife)
Apr 08, 2025
#112: Reflections on menopause, fitness & life on my 54th Birthday
Apr 01, 2025
#111: 6 Strength Training Mistakes Midlife Women Make at the Gym (and how to fix them)
Mar 25, 2025
#110 - The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery)
Mar 18, 2025
#109: Strength Training: How Quickly to Increase Your Weights?
Mar 11, 2025
#108: FAQs: Training Frequency, Supplements & Fat Loss after 40
Mar 04, 2025
#107: How to Warm Up to Lift Heavy Weights
Feb 25, 2025
#106: How to improve your weight lifting using form videos
Feb 18, 2025
#105: Is Lifting Weights Not Your Thing? Too boring? Doesn't work for you? Let's chat...
Feb 11, 2025
#104: Your Metabolism in Midlife: Why It Slows Down & How to Fix It
Feb 04, 2025
#103: Get Toned for Summer 2025: A simple strategy to lose fat and build muscle
Jan 28, 2025
#102: Combo vs. Compound Exercises: Which are better for building muscle in midlife?
Jan 21, 2025
#101: 10 Reasons Muscle Matters for Women Over 40 (Benefits of having more muscle on your body)
Jan 14, 2025
#100: 10 Reasons Weight Training Is Essential for Women Over 40 (Benefits of lifting weights)
Jan 07, 2025
#99: 6 Realistic New Year’s Resolutions for Fitness & Health in Perimenopause & Beyond
Dec 31, 2024
#98: Q&A: Training after Illness, Lifting Straps, Boredom with Weight Training, and My HRT Journey
Dec 24, 2024
#97: 6 Things I've Changed My Mind About as a Menopause Fitness Coach
Dec 17, 2024
#96: My Best Tips for Staying on Track During the Holidays
Dec 10, 2024
#94: Overwhelmed by midlife fitness tips? Here's what to focus on & what to ignore
Nov 26, 2024
#93: 3 ways to build grip strength to keep progressing your lifts
Nov 18, 2024
#92: The Roadmap to Lifting Heavy in Menopause
Nov 12, 2024
#91: Back to Heavy Lifting with a Cranky Knee – My Story
Nov 05, 2024
#90: Balance: Use it or Lose it!
Oct 29, 2024
#89: Why 1200 calorie/day diets & cheat days don’t work & what to do instead
Oct 22, 2024
#88: Why I don't recommend BodyPump, F45 and Orangetheory for women in menopause
Oct 15, 2024
#87: My Fit After 50 Journey Update
Oct 08, 2024
#86: What Dumbbells Do You Need to Start Strength Training at Home?
Oct 01, 2024
#85: How Often Should You Strength Train? (and what's the benefit of lifting more often)
Sep 24, 2024
#84: 5 Reasons Your Muscles Aren't Growing (and how to fix it)
Sep 17, 2024
#83: Are you Exercising or Training? Why It Matters in Midlife Fitness
Sep 10, 2024
#82: Client Interview: Brandon's Midlife Fitness Transformation
Sep 03, 2024
#81: Learn to Lift - The easiest way to get started weight training at home or at the gym
Aug 27, 2024
#80: Are you training with enough INTENSITY?
Aug 20, 2024
#79 - Lifting Heavy: What it means to lift heavy & Why you need to do it
Aug 13, 2024
#78: How Tracking Your Strength Training Sessions Speeds Up Results
Aug 06, 2024
#77- FAQs: Protein, macros, 'forbidden' foods & maintaining weight loss
Jul 30, 2024
#76: How to Lose Belly Fat in perimenopause and menopause
Jul 23, 2024
#75: Tips for Starting & Maintaining your Fitness Habits - with Dr. Peggy Malone
Jul 16, 2024
#74: Rep Ranges: How to work with them & the best rep range for you
Jul 09, 2024
#73: Vacation & How to Stay on Track with your Training
Jul 02, 2024
#72: Lifting with Injuries & Age-Related Issues
Jun 25, 2024
#71: Weight Loss Drugs
Jun 18, 2024
#70: Why You'll Build More Muscle with a Structured Weight Training Program
Jun 11, 2024
#69: Balancing your Hormones - What it Means & How to Do It
Jun 04, 2024
#68: 8 Mistakes Stopping You from Getting 'Toned'
May 28, 2024
#67: Sprint Interval Training (SIT) | What it is & why it’s recommended for women over 40
May 21, 2024
#66: How Our Bodies Change Fundamentally in Menopause
May 14, 2024
#65: How to STOP your metabolism from slowing down in midlife
May 07, 2024
#64: How to Warm-Up and Cool-Down for Weight Lifting
Apr 30, 2024
#63: Tips for Better Quality Sleep in Menopause
Apr 23, 2024
#62: The Benefits of Tracking What You Eat
Apr 16, 2024
#61: How to Safely Start Weight Training After Age 40
Apr 09, 2024
#60: How to Lose 10 lbs by Summer: My 6-point formula for fat loss
Apr 02, 2024
#59: What it's Like to Work with a Personal Trainer & How to Choose the Perfect One for You
Mar 26, 2024
#58: How Often to Change Your Weight Training Program
Mar 19, 2024
#57: Cardio with Weights vs. Strength Training Why they are NOT the same!
Mar 12, 2024
#56: The 6 Biggest Fitness Mistakes Women over 40 Make
Mar 05, 2024
#55: How to Beat Weight Gain & Loss of Muscle in Midlife
Feb 27, 2024
#54: Perimenopause: What It Is & How I Survived It
Feb 20, 2024
#53: Aging on Your Own Terms: How to Stay Functional and Fierce
Feb 13, 2024
#52: How to Lose Weight Without Exercising More (6 keys to successful fat loss)
Feb 06, 2024
#51: Earning your food with exercise - why burning calories does not work
Jan 30, 2024
#50: How to lift weights without getting "BULKY"
Jan 23, 2024
#49: Why you need to lift HEAVY to build muscle & get toned - especially in perimenopause & menopause
Jan 16, 2024
#48: Benefits of Weight training in perimenopause and menopause
Jan 09, 2024
#47: 5 Best New Year’s Resolutions to improve your fitness in 2024
Jan 02, 2024
#46: How to start lifting weights at home
Dec 26, 2023
#45: Getting in shape for summer starts NOW! (and how to do it using my 2-phased approach)
Dec 19, 2023
#44: Staying on Track During the Holidays: Tips for avoiding holiday weight gain & losing progress with your weight training
Dec 12, 2023
#43: December Q&A | Am I making progress in my weight training? | What counts towards daily steps? | What happens in post-menopause?
Dec 05, 2023
#42: 5 ways to save time in your weight training sessions
Nov 28, 2023
#41: Stress - why you should NOT ignore it in perimenopause & menopause
Nov 21, 2023
#40: Meal Prepping 101 (Benefits & how to get started)
Nov 14, 2023
#39: How to start lifting weights after 40 (& fit it into your busy life)
Nov 07, 2023
#38: Mindset Shifts - the key to long-lasting results in weight loss & fitness
Oct 31, 2023
#37: Menopause 101 - What every woman should know about perimenopause & menopause
Oct 24, 2023
#36: 8 Common Mistakes in Weight Training | Part 2 (get results from your training!)
Oct 17, 2023
#35: 8 Common Mistakes in Weight Training | Part 1 (tips for lifting weights effectively)
Oct 10, 2023
#34: Why weight training is a MUST in perimenopause and menopause (benefits of lifting weights)
Oct 03, 2023
#33: My body recomposition journey - year one (and tips for retaining muscle while losing fat)
Sep 26, 2023
#32: How to get enough protein each day - practical tips for eating more protein
Sep 19, 2023
#31: Scheduling your weight training and cardio & how to warm up for lifting weights
Sep 12, 2023
#30: Why 'combo exercises' are a waste of time (and what to do instead to build muscle and strength)
Sep 05, 2023
#29: The anti-aging effects of lifting weights (How weight training prepares our bodies for the NEXT 40 years)
Aug 29, 2023
#28: The big rocks for 40+ Fitness (top tips for feeling great in perimenopause and menopause)
Aug 22, 2023
#27: The 5 Biggest Fitness Mistakes 40+ Women Make
Aug 15, 2023
#26: Training muscles in lengthened vs. shortened position (weight training terminology)
Aug 08, 2023
#25: FAQs | Weight training tips | What sized weights to buy, how to get toned, isolation vs. compound exercises, how to maintain your balance and more!
Aug 01, 2023
#24: What equipment is best for weight training? (building muscle in midlife)
Jul 25, 2023
#23: How many exercises do you need to do? (weight training tips for beginners)
Jul 17, 2023
#22: Unilateral weight training: Tips for avoiding & correcting muscle imbalances
Jul 11, 2023
#21: Body recomposition in midlife through strength training, diet and healthy habits
Jul 04, 2023
#20: How often to lift weights (beginner weight lifting tips)
Jun 27, 2023
#19: How to know if you are getting results from your weight training (8 ways to track progress)
Jun 20, 2023
#18: Progressive overload: what it is & how to apply it to your weight training
Jun 13, 2023
#17: Lifting weights after 50 - what it's like to start weight training in midlife
Jun 06, 2023
#16: My fat loss journey: how it's going & tips for successful weight loss (lose fat, not muscle)
May 30, 2023
#15: Maximizing your Fitness: Dispelling fitness myths & embracing mindset shifts
May 23, 2023
#14: Menopause, hormones & aging: how strength training counteracts hormonal changes & improves healthspan
May 16, 2023
#13: How quickly will you see results from your weight training? (factors affecting results) - PART 2
May 09, 2023
#12: How quickly will you see results from weight training? Factors affecting your results - PART 1
May 02, 2023
#11: How to choose your starting weight & when to increase the weight you're lifting (& how to apply progressive overload)
Apr 24, 2023
#10 - PROTEIN: What you need to know to boost strength and fitness (& how to make sure you're getting enough protein)
Apr 18, 2023
#9: What to expect when you first start weight training (and tips on how to get started weight lifting)
Apr 10, 2023
#8: Tips for staying motivated with weight training
Apr 03, 2023
#7: Total Daily Energy Expenditure (TDEE) - What it is and Tips to Boost Yours
Mar 27, 2023
#6: Weightlifting and fat loss (why you should never diet without weight training)
Mar 20, 2023
#5: 5 Things you Need to Do to Build Muscle (weight training tips)
Mar 13, 2023
#4: Muscles in Midlife: a quick lesson in muscle biology (how to build and maintain muscle)
Mar 06, 2023
#3: Tips for starting weight training in midlife
Feb 27, 2023
#2: Why should women start weight training after 40? (benefits of weight lifting)
Feb 21, 2023
#1: Welcome to 40+ Fitness for Women Podcast
Feb 19, 2023