40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
Coach Lynn Sederlöf-Airisto
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 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: Weight training, fitness & weight loss tips for Women in perimenopause & menopause Episodes
Goodpods has curated a list of the 10 best 40+ Fitness: Weight training, fitness & weight loss tips for Women 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: Weight training, fitness & weight loss tips for Women 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: Weight training, fitness & weight loss tips for Women in perimenopause & menopause episode by adding your comments to the episode page.
#66: How Our Bodies Change Fundamentally in Menopause
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
05/14/24 • 20 min
Have you noticed changes in your body? Are your tried-and-tested diet and exercise routines not working anymore?
Welcome to menopause.
Menopause is not just about not getting your period anymore and hot flushes. The changes in your female hormones affect all parts of your body.
It is a fundamental change. And it means that you need to change how you work with your new body.
Listen to this episode of the podcast to learn more.
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#68: 8 Mistakes Stopping You from Getting 'Toned'
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
05/28/24 • 29 min
One of the most common fitness goals for women over 40 is to 'tone up'. But often achieving that goal eludes them.
Getting 'toned' requires two things: building muscle and losing fat. In episode #68, I share 8 of the most common mistakes I see women making that prevent them from achieving that 'toned' look they desire.
Enjoy the show!
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#64: How to Warm-Up and Cool-Down for Weight Lifting
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
04/30/24 • 22 min
Most people warm up for weight training with 15 minutes of cardio and walk out of the gym without any kind of cool-down.
There is a better way - and it will enable you to get more out of your session.
Listen to this episode of the podcast to learn more.
Resources mentioned in the episode:
- Upper body warm-up before lifting weights (gentle mobility) >>
- Lower body warm-up before lifting weights (gentle mobility) >>
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#65: How to STOP your metabolism from slowing down in midlife
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
05/07/24 • 23 min
Have you heard that your metabolism slows down as you age, and that the extra weight is just something that you need to learn to live with?
Well, that's just not true.
There ARE things you can do to keep your metabolism running high, and in episode #65 of the 40+ Fitness for Women podcast, I break it down for you.
x Lynn
Certified Menopause Fitness Coach
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#112: Reflections on menopause, fitness & life on my 54th Birthday
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
04/01/25 • 19 min
I'm turning 54 on the day that this episode is being released 🎂, so I thought I would take this opportunity to reflect back on my perimenopause nightmare, how amazing midlife can be (once you get menopause symptoms under control), my fitness journey, and my thoughts on the road ahead.
So this is a little bit of a different kind of episode than usual. I hope you enjoy it. x Lynn
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#15: Maximizing your Fitness: Dispelling fitness myths & embracing mindset shifts
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
05/23/23 • 34 min
✨You can't help getting older, but you don't have to get old! ✨
In this episode, I go over the SOOOO common misconceptions that perpetuate the fitness industry and which are really hindering 40+ women from keeping our bodies strong and young as we age.
I discuss 4 common myths (or maybe misinformation) that are still very much alive in the world of fitness and I suggest two mindset shifts that 40+ women need to make to maximize their fitness.
You'll get answers to questions like:
- Is lifting weights really an effective workout?
- What kind of workouts with weights are effective for building strength and muscle?
- How to get that 'toned' look?
- Is swapping workouts frequently effective?
In this episode, I refer to other episodes which can help you to understand the whole picture:
- episode #3: Tips for starting weight training in midlife
- episode #4: Muscles in midlife: a quick lesson in muscle biology
- episode #5: 5 Things you need to do to build muscle
#weighttrainingtips #fitafter40 #fitforlife #strongafter50 #fitnessmyths #fitnessmindset #bestworkouts #liftingweights
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#34: Why weight training is a MUST in perimenopause and menopause (benefits of lifting weights)
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
10/03/23 • 27 min
Resources mentioned in the episode:
- Starter exercises you can do at home >>
- Buy me a coffee >>
- More about the menopausal decline in estrogen & anti-aging effect of weight training: Episode #29
- What about cardio: Episode #31
- How often should you lift weights: Episode #20
- Factors affecting the results you’ll get from lifting: Episodes #12 and #13
- Some basic muscle biology: Episode #4
In this episode, I go through 5 reasons why weight training is a MUST for women in perimenopause and menopause. These include:
- How weight training counteracts the deterioration of our bodies that comes with age and loss of estrogen
- How weight training improves our quality of life – after all, we’re not dying at age 50!
- How lifting heavy helps us decrease visceral fat (get rid of "menobelly")
- How weight training enables us to stop our metabolisms from slowing down
- How weight training helps in the treatment of depression.
Enjoy the episode!
#menobelly #menopausefitness #visceralfat #liftheavyshit #fitaftr40 #fitafter50 #strongafter40 #strongafter50 #fitforlife #healthyretirement #qualityoflife #beginnerweighttraining #benefitsofweighttraining #startliftingafter40 #midlifefitness #podcastforwomen #menopausepodcast
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#110 - The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery)
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
03/18/25 • 24 min
How long does it really take to recover between strength training sessions? The answer isn't always straightforward. Your recovery time depends on factors like how hard you’re training, your stress levels, sleep, protein intake, and more.
In this episode, I’m breaking down:
- The biggest mistakes women make when it comes to recovery
- Why protein is essential (even on rest days!)
- How stress and sleep impact muscle growth
- How to speed up recovery so you can train harder, sooner
Plus, I’m sharing my own recent experience with not giving myself enough recovery time—and what happened when I went into the gym too soon.
🎧 Listen now to learn how to optimize your recovery and get stronger, faster!
Resources Mentioned:
- Episode on Stress Management: Episode #41
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#21: Body recomposition in midlife through strength training, diet and healthy habits
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
07/04/23 • 38 min
Resources mentioned in the episode:
- Link to my self-study course: Learn to Lift at the Gym >
- Interested in a group program? Get on the waitlist here >
In this episode of 40+ Fitness for Women, I share how I - a 52-year-old post-menopause woman - managed a significant body recomposition in 9 months. My approach included 2 phases:
- Weight training in maintenance
- Fat loss diet
I share what I did over those 9 months, and my results as reported by measuring my body composition using InBody scans which are a bioelectrical impedance analysis.
I managed to successfully lose fat while getting stronger. I share tips on how I did that (my 7 main focus areas) and also the not-so-pleasant surprise that happened during my diet.
If you have any questions, don't hesitate to reach out through my Instagram DMs >
Other episodes I recommend in this episode:
- Episode #16: My fatloss journey
- Episode #17: Lifting weights after 50
- Episode #7: Total Daily Energy expenditure (for more info on NEAT)
- Episode #18: Progressive Overload
#weightlossplan #bodyrecomposition #10000steps #buildmuscle #fatlossstrategy #fatloss #menopausefitness #menopausehealth #fitbody #fitmom
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
#22: Unilateral weight training: Tips for avoiding & correcting muscle imbalances
40+ Fitness: Weight training, fitness & weight loss tips for Women 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
- REGISTER for my Fat Loss Workshop April 24th >>
- REGISTER for my FREE Menopause Masterclass April 29th >>
- Kick-start your lifting with my Learn to Lift programs:
- Already lifting? Join my membership >>
- Download my free guide to working with your menopausal body >>
- Subscribe to my weekly newsletter>>
- Follow & chat with me on Instagram: befitafter40_withlynn/
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FAQ
How many episodes does 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause have?
40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause currently has 113 episodes available.
What topics does 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause cover?
The podcast is about Health & Fitness, Leisure, Hobbies, Fat Loss, Fitness and Podcasts.
What is the most popular episode on 40+ Fitness: Weight training, fitness & weight loss tips for Women 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: Weight training, fitness & weight loss tips for Women in perimenopause & menopause?
The average episode length on 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause is 22 minutes.
How often are episodes of 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause released?
Episodes of 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause are typically released every 7 days.
When was the first episode of 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause?
The first episode of 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause was released on Feb 19, 2023.
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