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Published by Coach Lynn Sederlöf-Airisto
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.
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There's a myth that you have to keep switching up your workouts or your muscles get used to them and stop growing. It's called muscle confusion. It's not real. It came from people who needed you to keep buying the next workout video. In fact, if you actually want to build muscle, you do the opposite: you repeat the same exercises for 8 to 10 weeks and get stronger at them. In this episode, I explain: Why constant switching actually stalls your progress, Where variety belongs, and Why soreness was never the goal. Enjoy the show! Resources Mentioned: Learn to Lift : Membership: Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
There's a myth that you have to be doing back squats, deadlifts, and barbell bench presses or you're not really strength training. The reality is you don't need any of the three. You can get just as strong doing other things. In this episode, I explain why, as a 55yo woman, I skip those lifts, and what I program instead. Enjoy the show! Resources Mentioned: Lift-IT! (10-Day Strength Training Kickstart): Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Elbow pain is one of the most common things that people struggle with in their first year of strength training. This is one of the things I really wish I'd known when I started. I noticed elbow pain about 6 months in, ignored it for way too long, and it took months to clear. In this episode, I share what I wish I'd known back then: Why it's more common in midlife The common mistakes that cause it 3 ways to avoid it Enjoy the show! Resources Mentioned: My Versa Gripps and the rest of the gear I actually use Lift-IT, my $27 strength training kickstart Join the Membership All my programs Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Here are some questions that hit my inbox all the time. Not big enough for their own episode, so I answered four in one go. Do you actually need creatine, and if so, what kind? Does resting between sets really matter? Is twice a week honestly enough to see a change? Machines, free weights, cables. Do they actually train you differently? Do you have other questions you'd like answered? Send them to me - I'd love to hear from you. Enjoy the show! Resources Mentioned: My protein episode My strength training programs Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Peeing During Exercise Isn't Normal. What's Going On & How to Fix It Pee leaks when you jump, laugh, sneeze, or lift are common, but they are not normal. And you can (and should) do something about it. There are also signs your pelvic floor is in trouble long before any leaking starts. I sat down with pelvic floor specialist Jenn Lormand to get into all of it. Why Kegels aren't the answer. The symptoms you can have even when you're not leaking yet. And what you can actually do about it now, so you're not running around worrying about pads or whether you smell like pee. I want you to know what's going on with your body so you can make smart choices early. Every woman should hear this one. Enjoy the show! Resources Mentioned: Free Pelvic Floor Quiz : Tighten Your Tinkler Signature Program, $50 off with code LYNNFIT (That's an affiliate link, which means I get a small thank you if you choose to buy.) Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
There's a scene I watch play out in the weight room over and over. A woman walks in with her grown son, he's excited to show her the ropes, and they get through one workout together. Then I never see her again. Not with him. Not on her own. Somehow he killed the whole thing before it even started, and he had no idea he was doing it. In this episode I get into why the person who loves you most might be the wrong person to coach you, and what to do instead. Enjoy the show! Resources Mentioned: Learn to Lift Strength Training Membership Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
You've been showing up. Lifting the weights. Doing the workouts. So why does your body look exactly the same as it did six months ago? Here's the truth most women in the weight room don't want to hear. If you're not seeing results, you're probably not training hard enough. And what "hard enough" means depends completely on where you are in your strength training journey. I also share the dead giveaways I see in the gym every week that tell me a woman is never going to get the results she wants. If you're doing the reps but not seeing the changes, this one's for you. Enjoy the show! Resources Mentioned: Learn to Lift Strength Training Membership : Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
What do you want your last decade to look like? Can you get yourself out of a chair? Walk without help? Still live in your own house? I've spent five years building habits that are preparing my body for my 90s. Some of them take zero extra time because I've woven them into things I already do every day. And one of them I stole from my father. This isn't a life overhaul. It's a stack. And if you're wondering where to start, I share what I did first and why everything else followed from there. Enjoy the show! Resources Mentioned: Fat Loss Formula > Learn to Lift (10-week strength training program) > Membership (monthly progressive programming) > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
It's summer and you'd rather be outside doing the things you can only do this time of year than stuck inside at the gym. BUT, you also don't want to lose everything you've been building. So how do you balance enjoying your summer without losing your gains? Well, it depends on how you're spending your summer. In this episode, I go through three different scenarios and what I recommend for each one, so you can actually enjoy this summer without stressing about losing muscle. Enjoy the show! Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
You've noticed your arms are softer. Things feel heavier than they used to. And you figure that's just what happens after 50. What's actually going on underneath is a lot bigger than what you can see in the mirror. In this episode I get into what muscle is really doing for you, and what starts breaking down when it goes. Some of it surprised even me, and I've been studying this stuff for years. If you're over 50, this one matters more than you think. Enjoy the show! Resources mentioned: Lift-IT 10-Day Strength Training Kickstart > Strength Training Membership > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Every time I go to the gym, I see it: women who are showing up, putting in the time, and quietly sabotaging their own results without knowing it. Today I wanted to share five things I see over and over again that are stopping women from getting the results they could be getting from the time they're putting in. If you're already lifting and you want more results, you want to get even stronger and build more muscle, make sure you're NOT doing one of these. Enjoy the show! Resources mentioned: Free workout tracker > Strength Training Membership > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
If I could go back and have a chat with my 40-year-old self, oh boy, would I have a lot to say. There are three big things I really wish I'd done differently. Mistakes that cost me real time and real progress. In this episode, I'm telling you what they were - and what I'd do differently if I could go back. Take a listen & learn from my mistakes! Enjoy the show! Resources mentioned in this episode: Lift-IT!, my 10-day strength training kickstart> Midlife Fat Loss Formula> Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Have you noticed that one side of your body is stronger than the other? Maybe your right arm pushes the dumbbell up a little easier than your left. It's more common than you think. In this episode I share two strategies for evening things out, including the clever one I'm using right now on my own legs, because yes, the gap got bigger than I'd like to admit. I'll tell you how I let that happen, even while trying my best not to. If one side has been quietly running the show, this one's for you. Enjoy the show! Resources mentioned: My Membership, progressive programming with unilateral work built in > See all my programs > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
You know you should be strength training. You've maybe even started. And then life happens, and three weeks later, you realize you haven't picked up a dumbbell since. I get it. This came up again in my group program just last week, and it's the thing I hear more than almost anything else. So in this episode, I'm sharing the exact tips I gave one of my own members who was struggling to make it happen week after week. The same things that allow me to never miss a session, even with three kids and a calendar that made my head spin. so if you've been struggling with this stop-start phenomenon or haven't even been able to get started, this is the episode for you. Enjoy the show! Resources mentioned: Lift-Off! My free 7-day strength challenge > Lift-IT! Your 10-Day Strength Training Kickstart > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Last week, I had a conversation in the locker room that I've had with so many women over the years. I wonder... If I ran into you in the locker room, would I have the same conversation with you, too? She's noticed her body changing. And she knows exactly what she should do about it (start strength training). She just keeps putting it off. In this episode, I share exactly what I said to her to help lower the barrier to her finally getting started. Enjoy the show! Resources mentioned: Lift-IT 10-Day Strength Training Kickstart > Learn to Lift 10-week beginner program > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
If the idea of strength training makes you nervous, bad knees, old injuries, being told you need to lift heavy, this episode is going to change how you think about it. I'm sharing some stories in this one. Mine, my dad's, and a few others that might surprise you. And I'm getting into the one thing about strength training that makes it fundamentally different from every other kind of exercise when it comes to safety. By the end you'll understand why this is actually one of the safest things you can do for your body right now, at whatever age and in whatever condition you're starting from. Enjoy the show! Resources mentioned: Lift-IT! 10-Day Strength Training Kickstart > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Can you actually build muscle after menopause? Or have you missed your window? This is one of the most common questions I get. And I think it comes from a myth a lot of women still believe: that strength training is for younger people, and maybe even dangerous once you're in midlife. After helping hundreds of women get started lifting, this is a myth I really want to talk about. In this episode I get into what the research really says about muscle and menopause, why so many women are doing the work and still seeing nothing change, and what your body actually needs from you now that it's not 20 anymore. If you've been wondering whether it's too late for you, listen to this one. Enjoy the show! Resources Mentioned: Learn to Lift Strength Training Membership Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
What if dieting was actually easier than you thought? When the women in my Summer Shape Up coaching group started tracking what they ate, every one of them spotted something they hadn't noticed before. One was already doing keto AND intermittent fasting, was already losing weight, and tracking STILL revealed something important about her diet she was missing. In this short episode I share their real discoveries and why tracking might be the most useful thing you've never tried. Enjoy the show! Resources Mentioned: Midlife Fat Loss Formula POD167 | My Workouts Stopped Working at 49: Here's How I Fixed It Monthly Membership Lift-IT! 10-Day Beginner Intro to Strength Training ($27) Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Are the workouts that used to work not working anymore? I've been there. At 49, my body changed. I didn't recognize myself anymore. My toned, lean, athletic physique suddenly turned blobby. And it was horrifying. I was not ready to give up though. I figured out how to turn things around. In this episode I'll explain how I changed my workouts and changed my body! Enjoy the show! Resources Mentioned: POD165 - The Truth About Cortisol Belly Fat (And How to Fix It) Adjustable Dumbbells I Recommend Lift-IT! 10-Day Beginner Intro to Strength Training ($27) Learn to Lift 10-Week Beginner Program My Strength Training Membership Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Spring is here, which means a lot of midlife women are thinking about losing a few pounds before bikini season. In this Q&A I answer four of the most common weight loss questions I get from midlife women: I've started eating more protein and lifting weights, but my weight is going UP. What's going on? I'm eating clean. Why am I not losing weight? How do I track meals like stews and soups when every serving has a different mix of ingredients? How do I choose a good protein powder, and how do I tell if it's actually high in protein? Enjoy the show! Resources mentioned: Midlife Fat Loss Formula > Recommended protein powders > Episode #165: The Truth About Cortisol Belly Fat (And How to Fix It) > Send me your thoughts 😃 Support the show REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here > Learn to Lift with my 10-week program > Join my strength training membership > Get my free guide: How to Start Strength Training After 40 >> Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
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