Menopause Strength Training & Fitness | 40+ Fitness for Women
Published by Coach Lynn Sederlöf-Airisto
Education
Health & Fitness
Fitness
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.
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#177: How to Train Less & Keep Your Muscle During Vacation
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#176: Why Muscle Loss After 50 Is So Dangerous & How to Fix It
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#175: 5 Ways You're Sabotaging Your Results in the Weight Room
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#174: 3 Things I Wish I'd Done Differently In My 40s
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#173: Is One Side of Your Body Stronger Than the Other?
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#172: 5 Tips to Finally Get Consistent with Lifting
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#171: The Conversation I Keep Having in the Locker Room
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#170: Is It Safe to Start Strength Training After 40?
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#169: Can You Build Muscle After Menopause?
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#168: What Tracking Revealed to My Clients About Their Diets
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#167: Why Your Workouts Aren't Working Anymore
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#166 | FAQs Nutrition & Weight Loss
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 Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#165: Cortisol Belly: What It Is & How to Fix It
You've probably heard the term 'cortisol belly' thrown around on social media. And more than likely, they are trying to sell you a tea or a supplement to fix it. Here's the thing: cortisol belly is real. But no supplement or new ab exercise is going to fix it. In this episode I explain what cortisol belly is, and why this kind of belly fat is worth paying attention to - because it's more than just a cosmetic problem. You'll learn: Why you've grown a 'muffin top' (it's a combination of things) What visceral fat is, and why you want to get rid of it What cortisol belly is and how to fix it Resources mentioned: Episode #41: Stress: Why You Should NOT Ignore It in Menopause Episode #128: Simple Tips to Sleep Better Learn to Lift 10-week program Enjoy the show! Send me your thoughts 😃 Support the show Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#164: Will You Look Like Me If You Do My Program?
Someone commented on my latest reel: "Show me your legs. I want to know if your program is going to get my legs in shape too." That one comment opened up something I've been wanting to talk about for a long time. Because fitness influencers everywhere are using their bodies as "proof" that their programs work. The implied promise is: 'Do this workout, look like me.' And most of them will never pull back the curtain on what's actually going on behind the scenes. In this episode, I'm getting completely honest about what you can actually expect. I talk about the role of genetics, fat distribution, what those before-and-after photos aren't showing you, and why comparing your results to anyone else's is a trap. I'm also sharing the honest truth about my own results and why my upper body is outpacing my legs. If you've ever looked at a fit woman online and wondered, "Could I look like her?", this one is for you. Enjoy the show! Resources mentioned: Learn to Lift Strength Training Membership Send me your thoughts 😃 Support the show Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#163: My Body Recomposition Journey - Unexpected Results at Age 55
I got my body composition measured this week for the first time in way too long. Honestly? I walked in bracing for bad news. The scale is up, I've been eating out way more than I should, and I haven't been sleeping great. I figured I knew what I was going to hear. I was wrong. In this episode, I share my full body recomposition journey, from where I started to where I am now, including my latest InBody results. I also walk you through the different ways you can track body recomposition at home, no expensive equipment needed. Enjoy the show! Resources mentioned: Simple way to take progress pics Summer Shape-Up Midlife Fat Loss Formula My strength training membership Send me your thoughts 😃 Support the show Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#162: Lose Weight, Not Muscle - Why It Matters
As summer approaches, it's tempting to focus purely on the number on the scale. But losing weight and losing fat are not the same thing, and the difference matters. Whether you're using a GLP-1 or counting calories, if you're not paying attention to your muscles, you could be setting yourself up for serious problems down the road. In this episode, I share 5 reasons why muscle matters far beyond just looking toned, and why holding onto it as you diet might be the most important thing you do for your future self. Enjoy the show! Resources mentioned: Learn to Lift 10-week beginner program Strength Training Membership Summer Shape-Up : 8-week group coaching starts April 20 Send me your thoughts 😃 Support the show Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#161: Build the Body You Want to Spend the Rest of Your Life In
Three years ago I got my body back. And that changed everything. It was the spark that started this podcast in the first place. In this episode, I share the story of what drove me to transform my own body after menopause, and what I have learned about building a body that not only look and feel great now but will allow you to thrive in the decades ahead. Because here is the thing: we cannot stop the wrinkles or stop our skin from getting looser with age. But there is a LOT we can do to stay strong and functional, and not get frail. This is my story of how I built the body I want to spend the rest of my life in. Hopefully, it will provide some inspiration for building yours, too. Enjoy the show! Resources mentioned: Episode #139: Perimenopause & HRT - My Personal Story >> Send me your thoughts 😃 Support the show Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#160: Are Your Workouts Actually Strength Training? Try This and Find Out
There are a lot of programs out there calling themselves strength training. If you're confused about what real strength training actually is, I'm not surprised - I was too. Sometimes the best way to truly understand something is to experience it. That's why I created Lift-IT! a 10-day introduction to proper strength training, and in honor of my 55th birthday, I'm giving it away for free! 🎈 Zero excuses, zero barrier. Just grab some dumbbells or a couple water bottles and come find out. Use code BIRTHDAY at checkout. Enjoy the show! Resources mentioned: Lift-IT! (free thru April 30th with code BIRTHDAY) : Episode #57: Cardio with Weights vs. Strength Training Episode #153: Why Follow-Along Programs Don't Build Muscle and Strength Send me your thoughts 😃 Support the show Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
#159: Do Women in Menopause Need Different Strength Training?
If you're a woman in midlife and you’ve wondered whether you actually need a strength training program designed specifically for women in menopause this episode is for you. There’s a big debate online right now about this. Some people say that programs for midlife women are just marketing and that women in menopause should simply train the same way as everyone else. And after helping hundreds of women in midlife start strength training, and studying what actually works in this stage of life, I do think there is value in choosing a program designed with midlife women in mind. By the end of this episode, you’ll be able to make a more informed decision about whether following a program designed specifically for midlife women makes sense for you, or whether a generic program might work just as well. Enjoy the show! Send me your thoughts 😃 Support the show Join my strength training membership > Learn to Lift with my 10-week program > Get my free guide: How to Start Strength Training After 40 >> Lose fat faster with my Midlife Fat Loss Formula > Subscribe to my weekly newsletter>> Let's connect! Instagram > Facebook > YouTube > My website >
Producer's note
Steal the structure. Not the show.
Keep the useful structure, then change the audience, point of view, and voice until the idea is unmistakably yours.
