40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
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.
Episodes
108 episodes
#109: Strength Training: How Quickly to Increase Your Weights?
How fast should you increase your weights? The answer depends on where you are in your lifting journey.Whether you're just starting out, building intensity, or lifting heavy, your progress will look different at each stage. I...
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Season 1
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Episode 109
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28:04
#108: FAQs: Training Frequency, Supplements & Fat Loss after 40
In this FAQ episode of 40+ Fitness for Women, I answer some of your top training, nutrition, and fat loss questions—including what really works and what’s just hype.I answer these questions:Is strength trainin...
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Season 1
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Episode 108
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27:51
#107: How to Warm Up to Lift Heavy Weights
So, you've been lifting for a while, applying progressive overload, and you're at the point where the weights are getting heavy. Of course, heavy is always relative (what's heavy for you is not the same as what's heavy for someone e...
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Season 1
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Episode 107
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18:01
#106: How to improve your weight lifting using form videos
The one thing you’re probably NOT doing—but should be!If you’re lifting weights but not seeing the results you want, or if something just feels off in your workouts, there’s a simple but often-overlooked fix: checking ...
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Season 1
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Episode 106
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13:50
#105: Is Lifting Weights Not Your Thing? Too boring? Doesn't work for you? Let's chat...
This is a different kind of episode. I am sharing my frustrations about women who tell me that strength training is 'not their thing'.Strength training should be everyone's thing. There is no substitute. Yes, ther...
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Season 1
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Episode 105
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21:20
#104: Your Metabolism in Midlife: Why It Slows Down & How to Fix It
You’ve probably heard that your metabolism slows down as you age, and that's why you're gaining weight. But is that actually true? In this episode I break down the four key factors that make up your daily calorie burn - aka...
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Season 1
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Episode 104
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27:59
#103: Get Toned for Summer 2025: A simple strategy to lose fat and build muscle
If you’re feeling a little "off track" after the holidays and wondering how to look and feel your best by summer, you’re not alone.In this episode of 40+ Fitness for Women, I share my strategy to get toned for summer and how you...
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Season 1
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Episode 103
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18:00
#102: Combo vs. Compound Exercises: Which are better for building muscle in midlife?
All workouts with weights are NOT created equal. The internet is filled with free workouts that feature combo exercises - and women are wild about them - BUT are they the best way to build muscle?Unfortunately not. <...
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Season 1
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Episode 102
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15:31
#101: 10 Reasons Muscle Matters for Women Over 40 (Benefits of having more muscle on your body)
Muscle isn’t just about looking toned—it’s the key to living stronger, healthier, and more confidently in midlife and beyond.In this episode of 40+ Fitness for Women, I share 10 surprising benefits of having more muscle and why ...
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Season 1
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Episode 101
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28:35
#100: 10 Reasons Weight Training Is Essential for Women Over 40 (Benefits of lifting weights)
Weight training after 40 is one of the best things you can do for your health and well-being both in the short term and long term. If you haven't started yet, here are some compelling reasons to finally get going!!In this episode, I go o...
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Season 1
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Episode 100
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31:46
#99: 6 Realistic New Year’s Resolutions for Fitness & Health in Perimenopause & Beyond
Are you tired of New Year's resolutions that don’t stick? In this episode, I’m sharing six realistic and sustainable New Year's resolutions that will help you improve your fitness, health, and overall well-being—without falling int...
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Season 1
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Episode 99
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27:25
#98: Q&A: Training after Illness, Lifting Straps, Boredom with Weight Training, and My HRT Journey
In this episode of 40+ Fitness for Women, I’m answering questions submitted by my followers about training, equipment, and hormone replacement therapy.I answer these questions:How to get back into training after bein...
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Season 1
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Episode 98
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33:07
#97: 6 Things I've Changed My Mind About as a Menopause Fitness Coach
After menopause, I noticed big changes in my body as my familiar fitness routines stopped working. The lessons I’ve learned — from studying menopause and midlife fitness, from my personal experiences, and from coaching a wide variety of women —...
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Season 1
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Episode 97
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24:46
#96: My Best Tips for Staying on Track During the Holidays
The holiday season is here, and with it comes the parties, festive meals, and all those tempting treats! 🎄 But how do you enjoy the holidays without feeling like all your hard-earned fitness progress is going out the window?I...
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Season 1
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Episode 96
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26:23
#94: Overwhelmed by midlife fitness tips? Here's what to focus on & what to ignore
Confused by the endless (and often conflicting) fitness advice for women in midlife? You’re not alone. In this episode I break down the mixed messages about fitness and health in midlife and give you a clear plan to feel...
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Season 1
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Episode 94
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34:53
#93: 3 ways to build grip strength to keep progressing your lifts
If you’ve noticed your grip strength lagging as you increase your weights, you’re not alone. In this episode, I’m sharing three effective ways to build grip strength while continuing to progress your strength training - don't let a ...
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Season 1
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Episode 93
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16:50
#92: The Roadmap to Lifting Heavy in Menopause
Heavy lifting with shorter sets is recommended for women in perimenopause and menopause, but jumping straight into that type of training can be risky. In this episode, I’m sharing the roadmap to safely build up to lifting heavy - s...
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Season 1
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Episode 92
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21:07
#91: Back to Heavy Lifting with a Cranky Knee – My Story
Getting back to weight training with a knee that was swollen, stiff, and too painful to bend isn’t easy, but it is possible! In this episode of 40+ Fitness for Women, I share my experience working around significant kn...
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Season 1
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Episode 91
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23:57
#90: Balance: Use it or Lose it!
Balance isn’t just something you need for yoga—it’s a key component of staying safe, functional, and independent as we age. 🧘♀️ In this episode of 40+ Fitness for Women, I dive into why maintaining your balance is crucial and ...
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Season 1
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Episode 90
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12:06
#89: Why 1200 calorie/day diets & cheat days don’t work & what to do instead
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!...
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Season 1
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Episode 89
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15:43
#88: Why I don't recommend BodyPump, F45 and Orangetheory for women in menopause
Are popular group fitness classes like BodyPump, F45, and Orangetheory really helping you build and maintain muscle as you age? 🤔 In this episode of 40+ Fitness for Women, I’m diving into why these trendy workouts might not...
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Season 1
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Episode 88
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17:50
#87: My Fit After 50 Journey Update
A lot has happened since I started my journey into strength training and fitness after menopause! 💪 In this special episode of *40+ Fitness for Women*, I’m catching up with you on where I am now, what’s changed, and how my fitness a...
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Season 1
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Episode 87
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24:07
#86: What Dumbbells Do You Need to Start Strength Training at Home?
Thinking about starting weight training at home but not sure what size weights to buy? In this episode of 40+ Fitness for Women, I break down everything you need to know to pick the right dumbbells and start your strength t...
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Season 1
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Episode 86
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7:11
#85: How Often Should You Strength Train? (and what's the benefit of lifting more often)
Are you wondering how often you really need to train to build muscle and stay fit?In this episode of 40+ Fitness for Women, I break down the pros and cons of training two, three, or four days per week—so you can decide what fit...
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Season 1
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Episode 85
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15:35
#84: 5 Reasons Your Muscles Aren't Growing (and how to fix it)
Are you working out hard but still not seeing the muscle growth you expected? In this episode of 40+ Fitness for Women, I’m breaking down the top five reasons why your muscles might not be growing, even if you're putting in the...
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Season 1
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Episode 84
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11:04