40+ Fitness for Women: Strength Training, Health & Weight Loss for Women in menopause & perimenopause

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Fitness #58

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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Recent Episodes
  • #109: Strength Training: How Quickly to Increase Your Weights?
    Mar 11, 2025 – 28:04
  • #108: FAQs: Training Frequency, Supplements & Fat Loss after 40
    Mar 4, 2025 – 27:51
  • #107: How to Warm Up to Lift Heavy Weights
    Feb 25, 2025 – 18:01
  • #106: How to improve your weight lifting using form videos
    Feb 18, 2025 – 13:50
  • #105: Is Lifting Weights Not Your Thing? Too boring? Doesn't work for you? Let's chat...
    Feb 11, 2025 – 21:20
  • #104: Your Metabolism in Midlife: Why It Slows Down & How to Fix It
    Feb 4, 2025 – 27:59
  • #103: Get Toned for Summer 2025: A simple strategy to lose fat and build muscle
    Jan 28, 2025 – 18:00
  • #102: Combo vs. Compound Exercises: Which are better for building muscle in midlife?
    Jan 21, 2025 – 15:31
  • #101: 10 Reasons Muscle Matters for Women Over 40 (Benefits of having more muscle on your body)
    Jan 14, 2025 – 28:35
  • #100: 10 Reasons Weight Training Is Essential for Women Over 40 (Benefits of lifting weights)
    Jan 7, 2025 – 31:46
  • #99: 6 Realistic New Year’s Resolutions for Fitness & Health in Perimenopause & Beyond
    Dec 31, 2024 – 27:25
  • #98: Q&A: Training after Illness, Lifting Straps, Boredom with Weight Training, and My HRT Journey
    Dec 24, 2024 – 33:07
  • #97: 6 Things I've Changed My Mind About as a Menopause Fitness Coach
    Dec 17, 2024 – 24:46
  • #96: My Best Tips for Staying on Track During the Holidays
    Dec 10, 2024 – 26:23
  • #94: Overwhelmed by midlife fitness tips? Here's what to focus on & what to ignore
    Nov 26, 2024 – 34:53
  • #93: 3 ways to build grip strength to keep progressing your lifts
    Nov 19, 2024 – 16:50
  • #92: The Roadmap to Lifting Heavy in Menopause
    Nov 12, 2024 – 21:07
  • #91: Back to Heavy Lifting with a Cranky Knee – My Story
    Nov 5, 2024 – 23:57
  • #90: Balance: Use it or Lose it!
    Oct 29, 2024 – 12:06
  • #89: Why 1200 calorie/day diets & cheat days don’t work & what to do instead
    Oct 22, 2024 – 15:43
  • #88: Why I don't recommend BodyPump, F45 and Orangetheory for women in menopause
    Oct 15, 2024 – 17:50
  • #87: My Fit After 50 Journey Update
    Oct 8, 2024 – 24:07
  • #86: What Dumbbells Do You Need to Start Strength Training at Home?
    Oct 1, 2024 – 07:11
  • #85: How Often Should You Strength Train? (and what's the benefit of lifting more often)
    Sep 24, 2024 – 15:35
  • #84: 5 Reasons Your Muscles Aren't Growing (and how to fix it)
    Sep 17, 2024 – 11:04
  • #83: Are you Exercising or Training? Why It Matters in Midlife Fitness
    Sep 10, 2024 – 12:29
  • #82: Client Interview: Brandon's Midlife Fitness Transformation
    Sep 3, 2024 – 35:59
  • #81: Learn to Lift - The easiest way to get started weight training at home or at the gym
    Aug 27, 2024 – 20:54
  • #80: Are you training with enough INTENSITY?
    Aug 20, 2024 – 18:27
  • #79 - Lifting Heavy: What it means to lift heavy & Why you need to do it
    Aug 13, 2024 – 17:06
  • #78: How Tracking Your Strength Training Sessions Speeds Up Results
    Aug 6, 2024 – 18:20
  • #77- FAQs: Protein, macros, 'forbidden' foods & maintaining weight loss
    Jul 30, 2024 – 23:47
  • #76: How to Lose Belly Fat in perimenopause and menopause
    Jul 23, 2024 – 13:40
  • #75: Tips for Starting & Maintaining your Fitness Habits - with Dr. Peggy Malone
    Jul 16, 2024 – 42:41
  • #74: Rep Ranges: How to work with them & the best rep range for you
    Jul 9, 2024 – 20:51
  • #73: Vacation & How to Stay on Track with your Training
    Jul 2, 2024 – 34:12
  • #72: Lifting with Injuries & Age-Related Issues
    Jun 25, 2024 – 18:23
  • #71: Weight Loss Drugs
    Jun 18, 2024 – 16:45
  • #70: Why You'll Build More Muscle with a Structured Weight Training Program
    Jun 11, 2024 – 26:43
  • #69: Balancing your Hormones - What it Means & How to Do It
    Jun 4, 2024 – 23:31
  • #68: 8 Mistakes Stopping You from Getting 'Toned'
    May 28, 2024 – 30:25
  • #67: Sprint Interval Training (SIT) | What it is & why it’s recommended for women over 40
    May 21, 2024 – 30:06
  • #66: How Our Bodies Change Fundamentally in Menopause
    May 14, 2024 – 21:30
  • #65: How to STOP your metabolism from slowing down in midlife
    May 7, 2024 – 24:29
  • #64: How to Warm-Up and Cool-Down for Weight Lifting
    Apr 30, 2024 – 23:25
  • #63: Tips for Better Quality Sleep in Menopause
    Apr 23, 2024 – 33:37
  • #62: The Benefits of Tracking What You Eat
    Apr 16, 2024 – 21:53
  • #61: How to Safely Start Weight Training After Age 40
    Apr 9, 2024 – 20:49
  • #60: How to Lose 10 lbs by Summer: My 6-point formula for fat loss
    Apr 2, 2024 – 31:21
  • #59: What it's Like to Work with a Personal Trainer & How to Choose the Perfect One for You
    Mar 26, 2024 – 37:00
Recent Reviews
  • Sunflor
    Clarity
    Finally! Lynn explains why and how the fitness routines that were fine for us a decade or two ago, do not work anymore when menopause is in the room. So much clarity. 🙏
  • Jaf_7
    Explains things plainly and clearly
    Glad to have discovered this podcast! This podcast was the turning point for me to finally dial down the cardio classes and dial up focused weightlifting with progressive overload. Thank you, Lynn, for explaining the science and also giving tips and tricks. Would love more tips and tricks (especially high protein ideas)
  • Mbrohms
    Helpful information
    I really like this podcast a lot! I found myself at such a loss as to why I wasn’t gaining muscle. This podcast helped to to understand better what I needed to do (progressive overload, more protein, etc.). I’m starting to have results now. I’m starting to feel like a younger 56 year old!
  • StrengthLA
    WONDERFUL!!
    I can’t believe my ears, how much this podcast speaks to me! It’s exactly what I have been wishing to find. On target and professional, yet clear & simple information. Easy to understand, normal/relatable and great sound quality! Love it!
  • sara bee sara
    63 year old starting strength training
    I am now one month in thanks to Lynn, and the changes are enormous already! Getting the protein in has become easy(protein drinks, tuna, ground turkey) and I am doing this all from home with 5, 10, and 15 lb dumbbells so far! My clothes fit so much better after 4 weeks. Progressive overload is really making me stronger already!
  • Jmcgann
    Wonderful and informative podcast!
    I appreciate the first hand knowledge and calm discussion style that Lynn conveys with her podcast. I’m slowly making my way through all of her episodes and feel inspired and empowered to move into strength training properly!
  • kd19
    Snooze
    Couldn’t listen past one episode. Nothing unique or different from any other fitness layperson. She also sounds like she’s talking to a first grade class which was killing me. Just because you can, not everyone should do a pod cast.
  • Getupsidedidntworkforme
    Re-learning how to stay fit! 5/5 stars!
    Listening and learning from Lynn has been a wonderful way to get acquainted with fitness for someone in perimenopause. My last workout routine was carried over from my 20s and no longer serving my body. This podcast has been so incredibly helpful and motivating. From weight training to health, Lynn breaks things down simply and I love her presentaion!
  • Jeanne3wishes
    Great info!
    I love the info presented by Lynn. It’s explained simply and has me absolutely convinced of the importance of weight training. I’ve come to understand how weights and progressively working up and keeping track will help me lose the 15-20 pounds I’ve been hoping for. I’m 55 and ready to start, but haven’t lifted weights in about 7-8 years and feel like a beginner again. Thank you, Lynn for all the info and motivation!
  • toplaylist
    Finally
    A podcast for women over 50 who need basics. So very often things are labeled beginner but they start in the middle. Or they start with the assumption of knowledge people don’t already have. Progressive weight lifting — People say it, but don’t explain what it means, you did, thank you. How do I know when to go up in weights? You explained that too. Please keep explaining for those of us who need a bit more beginner information.
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