Podcast
Menopause Strength Training & Fitness | 40+ Fitness for Women
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.
- Fitness chart
- #187
- Episodes
- 191
- Releases
- Weekly
- Typical length
- 17 min
- On air since
- 2023
- Latest episode
- 23 hours ago
Episodes
191 episodes, newest first
-
18 min
#192: Protein FAQs: How Much You Need, When to Eat It, Weight Gain & Protein Powders
Season 1, Episode 192
Show notes
Protein is the topic I get the most questions about.
And it just got personal. After my dad's stroke a few weeks ago, his doctor told him the same thing I've been telling my parents for years: eat more protein.
Our protein needs go up as we age, because our bodies get worse at using the protein we eat. And if you're strength training to build muscle, eating enough protein has to be part of your lifestyle.
In this episode, I answer your 4 most common protein questions:
1. How much protein you actually need
2. Whether it matters when you eat it
3. Why eating more protein can make you gain weight
4. How to tell if a protein powder is any good
Enjoy the show!
Resources Mentioned:
My recommended protein powders:
Stronger with Lynn membership:
Episode 119, Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough:
• Start lifting with my Learn to Lift 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 > -
20 min
#191: Lifting Weights but Your Body Isn't Changing? Here's Why
Season 1, Episode 191
Show notes
You've been strength training for weeks. You're getting stronger.
But your body looks the same.
What's going on?
In this episode I go over what to ask yourself and what to tweak before you give up.
Enjoy the show!
Resources Mentioned:
Earning Your Food With Exercise (Episode 51):
• Start lifting with my Learn to Lift 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 > -
30 min
#190: Q&A: Am I Doing This Right? Same Workout Every Time, When to Increase Weight, Quick Sessions, Starting After 40, Warm-Up Sets & Logging Dumbbells
Season 1, Episode 190
Show notes
Am I doing this right?
That's the question I see so many women asking when they're starting out with strength training.
Here are 6 of them. In this episode, I answer:
1. Do I have to do the same workout over and over?
2. How do I know when I'm ready to go up in weight?
3. I'm short on time today. What's the best way to shorten my session?
4. Is it too late to start strength training after 40?
5. How should I log my dumbbells?
6. Do I need to do warm-up sets?
Got a question you want answered? Send it my way.
Enjoy the show!
Resources Mentioned:
Episode 185, Why Switching Up Your Workouts Stalls Muscle Growth
Episode 106, How to Take Form Videos
Episode 142, 8 Ways to Save Time in Your Strength Training Workouts
Episode 170, Is It Safe to Start Strength Training After 40?
Episode 107, How to Warm Up for Heavy Lifts
Learn to Lift (10-week program):
• Start lifting with my Learn to Lift 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 > -
22 min
#189: 4 Reasons Your Strength Declines With Age and How to Stop It
Season 1, Episode 189
Show notes
If you've noticed you're getting weaker as you grow older, you're not alone. It's completely natural for our bodies to get weaker as we age.
But how much of that can we actually prevent?
And once we've gotten weaker, can we actually turn things around?
That's what I dug into, and in this episode I share what I found:
• 4 biological reasons your strength declines with age
• The 1 you can't fully stop
• How to fight the other 3Enjoy the show!
Resources Mentioned:
Learn to Lift >
1:1 Coaching with Lynn >• Start lifting with my Learn to Lift 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 > -
17 min
#188: Trouble Getting Started Strength Training? Join Me in Learn to Lift VIP
Season 1, Episode 188
Show notes
Do you know you should start strength training, but just can't seem to get started?
You are not alone. Soooo many women tell me they just can't get themselves to do it on their own. They want some accountability and help sticking to it.
That's why I'm opening Learn to Lift VIP.
You get my proven 10-week Learn to Lift program PLUS 4 live coaching calls with me, AND a group of women starting together. To keep you accountable and help you build the habit.
All for $197, the normal Learn to Lift price.
Sign up by Saturday, Oct 10 at midnight Pacific, and you also get my Midlife Fat Loss Formula free.
Doors close Monday, Oct 12 at midnight Pacific. We start Oct 13 and finish Dec 22.
In this episode, I share:
• Exactly what's included in VIP
• How each session fits a busy week
• What your workouts will be like
• Examples of what is possible!!Join me in Learn to Lift VIP! >>
• Start lifting with my Learn to Lift 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 > -
12 min
#187: Does a Stronger Grip Really Predict a Longer Life?
Season 1, Episode 187
Show notes
Grip strength keeps popping up in my feed, and most of the advice is missing the point. People think the answer is to train their hands. It isn't.
In this episode, I share:
• What the research actually shows
• The mistake most people make
• What to do instead to improve your chances of a longer life.Enjoy the show!
Resources Mentioned:
Lift-Off Free 10-Day Challenge (Sept 29 to Oct 8)
• Start lifting with my Learn to Lift 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 > -
27 min
#186: What equipment do you actually need to start strength training at home?
Season 1, Episode 186
Show notes
Most women think they need a whole home gym to start strength training.
That belief holds more beginners back than almost anything else.
I started in my basement bedroom with a yoga mat and some dumbbells that had been gathering dust under my bed for years.
In this episode, I share what you actually need to get going:
• The short list of equipment you need
• The space requirements
• How to choose your first dumbbells
• Dumbbells that let you keep progressingEnjoy the show!
Resources Mentioned:
My recommended equipment and dumbbells
Learn to Lift, my 10-week beginner program
Stronger with Lynn monthly membership
• Start lifting with my Learn to Lift 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 > -
13 min
#185: Why Switching Up Your Workouts Stalls Muscle Growth (The Myth of Muscle Confusion)
Season 1, Episode 185
Show notes
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:
• Start lifting with my Learn to Lift 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 > -
9 min
#184: Do You Need to Squat, Deadlift, and Bench Press to Get Strong?
Season 1, Episode 184
Show notes
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):
• Start lifting with my Learn to Lift 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 > -
17 min
#183: Elbows hurt from lifting? Here's why & 3 ways to avoid it
Season 1, Episode 183
Show notes
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 itEnjoy the show!
Resources Mentioned:
My Versa Gripps and the rest of the gear I actually use
Lift-IT, my $27 strength training kickstart
• Start lifting with my Learn to Lift 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 > -
18 min
#182: Q&A: Creatine, Rest Between Sets, Training Frequency, Machines vs. Free Weights
Season 1, Episode 182
Show notes
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• Start lifting with my Learn to Lift 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 > -
43 min
#181: Peeing During Exercise Isn't Normal. What's Going On & How to Fix It
Season 1, Episode 181
Show notes
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:
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.)
• Start lifting with my Learn to Lift 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 > -
14 min
#180: Why Your Son Shouldn't Be Your Strength Coach
Season 1, Episode 180
Show notes
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:
• Start lifting with my Learn to Lift 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 > -
23 min
#179: Not Seeing Results? You're Probably Not Lifting Hard Enough
Season 1, Episode 179
Show notes
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:
• Start lifting with my Learn to Lift 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 > -
24 min
#178: What I'm doing at 55 to be Strong at 90
Season 1, Episode 178
Show notes
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:
Learn to Lift (10-week strength training program) >
Membership (monthly progressive programming) >
• Start lifting with my Learn to Lift 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 > -
11 min
#177: How to Train Less & Keep Your Muscle During Vacation
Season 1, Episode 177
Show notes
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!
• Start lifting with my Learn to Lift 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 > -
17 min
#176: Why Muscle Loss After 50 Is So Dangerous & How to Fix It
Season 1, Episode 176
Show notes
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 >
• Start lifting with my Learn to Lift 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 > -
16 min
#175: 5 Ways You're Sabotaging Your Results in the Weight Room
Season 1, Episode 175
Show notes
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:
Strength Training Membership >
• Start lifting with my Learn to Lift 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 > -
22 min
#174: 3 Things I Wish I'd Done Differently In My 40s
Season 1, Episode 174
Show notes
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>
• Start lifting with my Learn to Lift 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 > -
8 min
#173: Is One Side of Your Body Stronger Than the Other?
Season 1, Episode 173
Show notes
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 >
• Start lifting with my Learn to Lift 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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