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Menopause Strength Training & Fitness | 40+ Fitness for Women: Daily Summaries Delivered
by Coach Lynn Sederlöf-Airisto
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.
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- 1 weeks ago14 min
#185: Why Switching Up Your Workouts Stalls Muscle Growth (The Myth of Muscle Confusion)
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&n...
- 2 weeks ago10 min
#184: Do You Need to Squat, Deadlift, and Bench Press to Get Strong?
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): Send me your thoughts 😃 Support the show Join my strength training membership &g...
- 3 weeks ago18 min
#183: Elbows hurt from lifting? Here's why & 3 ways to avoid it
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 midlifeThe common mistakes that cause it3 ways to avoid it Enjoy the show! Resources Mentioned: My Versa Gripps and th...
- 4 weeks ago19 min
#182: Q&A: Creatine, Rest Between Sets, Training Frequency, Machines vs. Free Weights
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 epis...
- Aug 18, 202644 min
#181: Peeing During Exercise Isn't Normal. What's Going On & How to Fix It
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...
- Aug 11, 202615 min
#180: Why Your Son Shouldn't Be Your Strength Coach
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! Resou...
- Aug 4, 202623 min
#179: Not Seeing Results? You're Probably Not Lifting Hard Enough
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 want...
- Jul 28, 202624 min
#178: What I'm doing at 55 to be Strong at 90
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. ...
About 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.
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