40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
Coach Lynn Sederlöf-Airisto
If you are a woman over 40 who is 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 that makes you look and feel great today and also prepares your body for the decades ahead?
- Do you want to start strength training after 40?
- 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 training?
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 53-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.
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Top 10 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause Episodes
Goodpods has curated a list of the 10 best 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause episode by adding your comments to the episode page.
#29: The anti-aging effects of lifting weights (How weight training prepares our bodies for the NEXT 40 years)
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
08/29/23 • 23 min
Many younger people start lifting weights in their teens and 20s for aesthetic benefits or to support their performance in a sport.
But the fact is that weight training is a superior way to keep your body functioning properly throughout your lifetime. This is especially true for women because of the fact that we go through the menopause transition.
When we go through menopause (ie. through perimenopause and into post-menopause), the level of estrogen in our bodies declines and all but disappears. Estrogen has played an important role in keeping our bodies working properly. Without it, our bodies start to decline.
Fortunately, we can do something about it - we can work to keep our bodies functioning: lifting weights can make up for some of the gaps left by the loss of estrogen.
In this episode, I talk about the anti-aging effects of lifting weights. After hearing the facts, you'll hopefully agree that weight training is the best thing you can do to fitness-wise to maintain your quality of life in your 40s, 50s, and beyond.
I discuss:
- The role of estrogen in keeping our bodies in good working order
- What happens when estrogen declines in perimenopause and post-menopause
- How weight training can turn back the hands of time - it's anti-aging effects.
Enjoy the show!
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#26: Training muscles in lengthened vs. shortened position (weight training terminology)
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
08/08/23 • 18 min
Things I mentioned in the show:
- Video showing how to work mid-delt in lengthened & shortened positions >
- Reel showing how to do progress pics >
- Sign up for Group Program waitlist >
- If you'd like to support the show, you can Buy Me A Coffee ☕
This week's topic is training muscles in the lengthened vs. shortened position. This is something that you may have heard of in social media, but maybe you're wondering what it means in practice. I go over:
- What does training in the lengthened or shortened position mean?
- Which is more effective?
- How you can target the shortened or lengthened position with various equipment.
- How important is it in the grand scheme of things?
As always, I'd love to hear what you thought of the show - just hop on Instagram and reach out to me in my DMs!
#weighttrainingtips #buildmuscle #barbells #dumbbells #weighttraining #weighttrainingtips #fitnesspodcast #menopausepodcast #menopausefitness #buildingmuscle #musclebuilding #musclegain #momstrong #strongnotskinny #learntolift #fitafterforty
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#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!
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
08/01/23 • 24 min
Resources mentioned in this episode:
- Some good adjustable dumbbells can be found here >>
- Episode #11. How to choose your starting weight & when to increase the weight you're lifting.
This week, I delve into five of the most frequently asked questions, and some poorly understood concepts that keep cropping up in my DMs. They are:
1️⃣ What sized weights should I but to weight train at home?
2️⃣ How can I get toned rather than bulky?
3️⃣ How many reps should I be doing?
4️⃣ Are isolation or compound exercises better?
5️⃣ Tips for maintaining your balance when weight training and how to train your balance.
#beginnerweighttraining #menopausefitness #howtolift #startweightlifting #resistancetraining #gettingtoned #toningup #weighttrainingtips
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#24: What equipment is best for weight training? (building muscle in midlife)
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
07/25/23 • 34 min
Mentioned in this episode:
- Free training tracker: www.befitafter40.com/tracker
- episode #18: progressive overload
- episode #22: unilateral weight training
There are a lot of equipment choices out there when it comes to building muscle. There are barbells, dumbbells, cables, various machines, and rubber bands (including "booty bands"). In addition, there are those who use mainly bodyweight exercises to get strong (calisthenics). So, which one is best for building and maintaining muscles?
I dive into the pros and cons of each of these types of equipment and also discuss the most important thing to keep in mind in order to get results.
You'll get answers to questions like:
- Can you build muscle with gym equipment?
- Are machines better than free weights?
- What are the top things to build muscle?
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#23: How many exercises do you need to do? (weight training tips for beginners)
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
07/17/23 • 26 min
Links & other episodes mentioned in this episode:
Join waitlist for my Jan 2024 group training program >
Progressive overload - listen to episode # 18 to learn more about it.
✨In this week's episode, I get into a question that almost every person starting out weight training asks, and that is: how many exercises should I be doing? 🤔
😨The number of options out there seems endless, and you can feel a lot of pressure to have to do EVERYTHING in order to make progress.
😃But that's not true.
😃In this episode, I share my recommendation for how many exercises to start out with when you start lifting weights & why I made that recommendation.
😀I also dive into three of the biggest myths driving people to keep swapping up exercises.
😀Finally, I discuss 5 reasons why it does make sense to switch up your exercises periodically (and periodically does not mean weekly!!)
#weighttraining101 #fitafter40 #fitafter50 #fitforlife #fitmom #buildmuscleafter40 #antiaging #healthspan #fitover40 #fitafter50 #fitnesscoach #midlifefitnesscoach #menopausefitness #menopausehealth #midlife #fitnesstransformation #bodypositivity #everybodycanbeafitbody #yougotthis #fitnessgoals #fitnessfaq #exerciseselection
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#22: Unilateral weight training: Tips for avoiding & correcting muscle imbalances
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
07/11/23 • 19 min
Links mentioned in episode:
Join waitlist for Jan 2024 group training program >
Online self-study course: Learn to Lift at the Gym >
In this week's episode, I answer a question posed by one of the podcast listeners: How to correct muscle imbalances with unilateral training. We'll look at the many reasons why muscle imbalances may develop and how to avoid and correct them with unilateral training.
Even if you are just starting out weight training, this is a topic to be aware of because you may inadvertently be training in a way that allows your body to use one side more than the other.
I answer questions about muscle imbalances including:
- How can you get muscle imbalances?
- How can you tell you have muscle imbalances?
- What can you do to correct muscle imbalances?
- How can you avoid getting muscle imbalances?
I answer questions about unilateral training including:
- What is unilateral training?
- What are the benefits of unilateral training?
- How can I incorporate unilateral exercises into my workout routine?
- How does unilateral training differ from bilateral training?
- What are some examples of unilateral exercises?
#unilateraltraining #weighttraining101 #fitafter40 #fitafter50 #fitforlife #fitmom #buildmuscleafter40 #antiaging #healthspan #fitover40 #fitafter50 #fitnesscoach #midlifefitnesscoach #menopausefitness #menopausehealth #midlife
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#20: How often to lift weights (beginner weight lifting tips)
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
06/27/23 • 17 min
So you know you want to start weight training to get stronger and prepare your body for the decades ahead, but what does that mean in practice? How many sessions will you need to schedule into your week, and is more better?
This short and sweet episode goes through what the minimum would be and what advantages there are to being able to train more often.
You'll get the answers to questions such as:
✨ What's the minimum number of times I should lift weight each week?
✨ Are there benefits to lifting more often?
✨ Should I mix up what I do each session?
#weighttrainingtips #trainingfrequency #howoftentolift #weighttraining101 #beginnerweighttraining #learntoliftweights #fitafter40 #fitafter50 #fitforlife #strongafter50 #liftheavyshit
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#19: How to know if you are getting results from your weight training (8 ways to track progress)
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
06/20/23 • 22 min
Building muscle is a slow process so it's not unusual for people to question whether they are actually getting anywhere as they continue to show up and lift.
In this episode, I go over 8 ways to track whether you are actually making progress:
1️⃣ Take progress pictures
2️⃣ Take measurements with a tape measure
3️⃣ Take body composition measurements
4️⃣ Track your training sessions' weights and reps
5️⃣ Watch for changes in your everyday life
6️⃣ Feel yourself
7️⃣ Look for signs of increasing muscle definition
8️⃣ How clothes fit
For each of these, I go through them with some real-life examples so that you can more easily apply some or all of these methods!
IF you are NOT seeing progress and you've been doing this for a while, please go back to episodes #12 and #13 which go over all the factors which affect how quickly you'll see results, and make sure you're not missing some critical piece!
If you want help to figure it out, I'll be glad to help - reach out to me.
LINK to the training tracker that you can download and use >>
LINK to join the waitlist if a group training program interests you >>
#weightlifting #trainingtracker #setsandreps #progresspictures #fitnessjourney #dexascan #inbodyscan #bodycomposition #progressiveoverload #weighttrainingtips #learntoliftweights #beginnerweighttraining #fitforlife #strongover40 #strongover50
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#17: Lifting weights after 50 - what it's like to start weight training in midlife
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
06/06/23 • 21 min
I started weight training at age 50 when I noticed that my muscle tone had decreased radically. I've done weight training before - back in my 20s and 30s, and this was different. I wanted to share my journey in hopes that it will inspire women in midlife to put aside their concerns about weight training, and start lifting!
In the episode, I describe:
- What finally got me to start again
- What I tried first (which did NOT work)
- Training at home and at the gym
- What level of body recomposition I've been able to achieve
I refer to the following episodes that I recommend you listen to if you're interested in learning more about the factors that will effect how quickly you see results: POD #12 & #13 - How quickly you'll see results (factors affecting results)
Questions? Comments? Reach out to me in my Instagram DMs - I'd love to hear from you!
#fitafter40 #fitafter50 #fit4life #beginnerweighttraining #weighttrainingjourney #buildmuscleburnfat #fabulousafter50 #midlifefitness #progressiveoverload #bodyrecomposition #onlinefitnesstrainer #midlifefitness #menopausefitness #fitnesstips #weighttrainingtips #fitnessjourney
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
#89: Why 1200 calorie/day diets & cheat days don’t work & what to do instead
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause
10/22/24 • 14 min
Have you been carefully sticking to a 1200-calorie per day diet during the week, only to reward yourself with a cheat day on the weekend?
While this approach might seem like a good balance, it could actually be sabotaging your progress!
In this episode of 40+ Fitness for Women, I break down why super low-calorie diets and cheat days aren’t as effective as you think—especially for women in perimenopause and menopause.
Tune in as I discuss:
- Why 1200-calorie per day diets leave you feeling exhausted and frustrated
- How cheat days often undo all your hard work
- Why you should think of your calories like a budget—and how to manage them better
- A smarter, more sustainable approach to fat loss
- My own experience with tracking and managing calories for consistent results
If you’ve been dieting and feel stuck, this episode will help you rethink your strategy for better, more sustainable progress.
Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>
Ready to start strength training? Check out my Learn to Lift courses >>
For weekly tips to your inbox: subscribe to my newsletter>>
Follow & chat with me on Instagram: befitafter40_withlynn/
Support the show: Buy Me A Coffee ☕
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FAQ
How many episodes does 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause have?
40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause currently has 92 episodes available.
What topics does 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause cover?
The podcast is about Health & Fitness, Fat Loss, How To, Fitness, Podcasts and Education.
What is the most popular episode on 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause?
The episode title '#28: The big rocks for 40+ Fitness (top tips for feeling great in perimenopause and menopause)' is the most popular.
What is the average episode length on 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause?
The average episode length on 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause is 22 minutes.
How often are episodes of 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause released?
Episodes of 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause are typically released every 7 days.
When was the first episode of 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause?
The first episode of 40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause was released on Feb 19, 2023.
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