Menopause Strength Training & Fitness | 40+ Fitness for Women Thu, 06 Aug 2026 15:37:03 +0300 https://befitafter40.com en-us © 2026 LynnFit Oy yes Support this Podcast 56b8734c-83e6-589a-9a2c-f5e86bda20f7 Coach Lynn Sederlöf-Airisto episodic false 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.

]]> Buzzsprout (https://www.buzzsprout.com) lift weights, beginnner strength training, perimenopause, menopause, after 50 fitness, fit after 40, midlife podcast, podcast for women, healthy aging, menopause fitness, lose fat after 40, get stronger Coach Lynn Sederlöf-Airisto https://storage.buzzsprout.com/doebuzphcxfowm5bgbo3p0lj9nph?.jpg Menopause Strength Training & Fitness | 40+ Fitness for Women https://befitafter40.com Lynn Sederlöf-Airisto #179: Not Seeing Results? You're Probably Not Lifting Hard Enough #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 wants.

If you're doing the reps but not seeing the changes, this one's for you.

Enjoy the show!


Resources Mentioned:

Learn to Lift

Strength Training Membership:


Send me your thoughts 😃

Support the show

Let's connect!





]]> 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:

Learn to Lift

Strength Training Membership:


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19564276 Tue, 04 Aug 2026 04:00:00 +0300 1429 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 179 full false #178: What I'm doing at 55 to be Strong at 90 #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.

Enjoy the show!


Resources Mentioned:

Fat Loss Formula >

Learn to Lift (10-week strength training program) > 

Membership (monthly progressive programming) >


Send me your thoughts 😃

Support the show

Let's connect!





]]> 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:

Fat Loss Formula >

Learn to Lift (10-week strength training program) > 

Membership (monthly progressive programming) >


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19532205 Tue, 28 Jul 2026 04:00:00 +0300 1490 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 178 full false #177: How to Train Less & Keep Your Muscle During Vacation #177: How to Train Less & Keep Your Muscle During Vacation 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!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19515529 Tue, 21 Jul 2026 04:00:00 +0300 748 Strength training, vacation workouts, strength training tips, 1 177 full false #176: Why Muscle Loss After 50 Is So Dangerous & How to Fix It #176: Why Muscle Loss After 50 Is So Dangerous & How to Fix It 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 > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19482206 Tue, 14 Jul 2026 04:00:00 +0300 1114 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 176 full false #175: 5 Ways You're Sabotaging Your Results in the Weight Room #175: 5 Ways You're Sabotaging Your Results in the Weight Room 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:

Free workout tracker >

Strength Training Membership > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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:

Free workout tracker >

Strength Training Membership > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19440394 Tue, 07 Jul 2026 04:00:00 +0300 1033 tips for building muscle, strength training tips, fitness mistakes, menopause fitness, muscle after menopause 1 175 full false #174: 3 Things I Wish I'd Done Differently In My 40s #174: 3 Things I Wish I'd Done Differently In My 40s 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> 

Midlife Fat Loss Formula> 

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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> 

Midlife Fat Loss Formula> 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19413735 Tue, 30 Jun 2026 04:00:00 +0300 1396 fitness mistakes, follow-along programs, menopause symptoms, fat loss tips 1 174 full false #173: Is One Side of Your Body Stronger Than the Other? #173: Is One Side of Your Body Stronger Than the Other? 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 >

See all my programs > 


Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 >

See all my programs > 


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19343269 Tue, 23 Jun 2026 04:00:00 +0300 576 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 173 full false #172: 5 Tips to Finally Get Consistent with Lifting #172: 5 Tips to Finally Get Consistent with Lifting You know you should be strength training. You've maybe even started. And then life happens, and three weeks later, you realize you haven't picked up a dumbbell since.

I get it. 

This came up again in my group program just last week, and it's the thing I hear more than almost anything else.

So in this episode, I'm sharing the exact tips I gave one of my own members who was struggling to make it happen week after week. The same things that allow me to never miss a session, even with three kids and a calendar that made my head spin.

so if you've been struggling with this stop-start phenomenon or haven't even been able to get started, this is the episode for you.


Enjoy the show!


Resources mentioned:

Lift-Off! My free 7-day strength challenge >

Lift-IT! Your 10-Day Strength Training Kickstart >


Send me your thoughts 😃

Support the show

Let's connect!





]]> You know you should be strength training. You've maybe even started. And then life happens, and three weeks later, you realize you haven't picked up a dumbbell since.

I get it. 

This came up again in my group program just last week, and it's the thing I hear more than almost anything else.

So in this episode, I'm sharing the exact tips I gave one of my own members who was struggling to make it happen week after week. The same things that allow me to never miss a session, even with three kids and a calendar that made my head spin.

so if you've been struggling with this stop-start phenomenon or haven't even been able to get started, this is the episode for you.


Enjoy the show!


Resources mentioned:

Lift-Off! My free 7-day strength challenge >

Lift-IT! Your 10-Day Strength Training Kickstart >


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19340431 Tue, 16 Jun 2026 09:00:00 +0300 1101 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 172 full false #171: The Conversation I Keep Having in the Locker Room #171: The Conversation I Keep Having in the Locker Room Last week, I had a conversation in the locker room that I've had with so many women over the years.

I wonder... If I ran into you in the locker room, would I have the same conversation with you, too?

She's noticed her body changing. And she knows exactly what she should do about it (start strength training). She just keeps putting it off.

In this episode, I share exactly what I said to her to help lower the barrier to her finally getting started.

Enjoy the show!


Resources mentioned: 

Lift-IT 10-Day Strength Training Kickstart > 

Learn to Lift 10-week beginner program > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Last week, I had a conversation in the locker room that I've had with so many women over the years.

I wonder... If I ran into you in the locker room, would I have the same conversation with you, too?

She's noticed her body changing. And she knows exactly what she should do about it (start strength training). She just keeps putting it off.

In this episode, I share exactly what I said to her to help lower the barrier to her finally getting started.

Enjoy the show!


Resources mentioned: 

Lift-IT 10-Day Strength Training Kickstart > 

Learn to Lift 10-week beginner program > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19308178 Tue, 09 Jun 2026 02:00:00 +0300 824 full false #170: Is It Safe to Start Strength Training After 40? #170: Is It Safe to Start Strength Training After 40? If the idea of strength training makes you nervous, bad knees, old injuries, being told you need to lift heavy, this episode is going to change how you think about it.

I'm sharing some stories in this one. Mine, my dad's, and a few others that might surprise you. And I'm getting into the one thing about strength training that makes it fundamentally different from every other kind of exercise when it comes to safety.

By the end you'll understand why this is actually one of the safest things you can do for your body right now, at whatever age and in whatever condition you're starting from.


Enjoy the show!



Resources mentioned:

Lift-IT! 10-Day Strength Training Kickstart >


Send me your thoughts 😃

Support the show

Let's connect!





]]> If the idea of strength training makes you nervous, bad knees, old injuries, being told you need to lift heavy, this episode is going to change how you think about it.

I'm sharing some stories in this one. Mine, my dad's, and a few others that might surprise you. And I'm getting into the one thing about strength training that makes it fundamentally different from every other kind of exercise when it comes to safety.

By the end you'll understand why this is actually one of the safest things you can do for your body right now, at whatever age and in whatever condition you're starting from.


Enjoy the show!



Resources mentioned:

Lift-IT! 10-Day Strength Training Kickstart >


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19273807 Tue, 02 Jun 2026 04:00:00 +0300 1250 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 170 full false #169: Can You Build Muscle After Menopause? #169: Can You Build Muscle After Menopause? Can you actually build muscle after menopause? Or have you missed your window?

This is one of the most common questions I get. And I think it comes from a myth a lot of women still believe: that strength training is for younger people, and maybe even dangerous once you're in midlife. After helping hundreds of women get started lifting, this is a myth I really want to talk about.

In this episode I get into what the research really says about muscle and menopause, why so many women are doing the work and still seeing nothing change, and what your body actually needs from you now that it's not 20 anymore.

If you've been wondering whether it's too late for you, listen to this one.


Enjoy the show!


Resources Mentioned:

Learn to Lift 

Strength Training Membership 


Send me your thoughts 😃

Support the show

Let's connect!





]]> Can you actually build muscle after menopause? Or have you missed your window?

This is one of the most common questions I get. And I think it comes from a myth a lot of women still believe: that strength training is for younger people, and maybe even dangerous once you're in midlife. After helping hundreds of women get started lifting, this is a myth I really want to talk about.

In this episode I get into what the research really says about muscle and menopause, why so many women are doing the work and still seeing nothing change, and what your body actually needs from you now that it's not 20 anymore.

If you've been wondering whether it's too late for you, listen to this one.


Enjoy the show!


Resources Mentioned:

Learn to Lift 

Strength Training Membership 


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19232591 Tue, 26 May 2026 04:00:00 +0300 1029 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 169 full false #168: What Tracking Revealed to My Clients About Their Diets #168: What Tracking Revealed to My Clients About Their Diets What if dieting was actually easier than you thought?

When the women in my Summer Shape Up coaching group started tracking what they ate, every one of them spotted something they hadn't noticed before. One was already doing keto AND intermittent fasting, was already losing weight, and tracking STILL revealed something important about her diet she was missing.

In this short episode I share their real discoveries and why tracking might be the most useful thing you've never tried.


Enjoy the show!



Resources Mentioned:

Midlife Fat Loss Formula

POD167 | My Workouts Stopped Working at 49: Here's How I Fixed It

Monthly Membership

Lift-IT! 10-Day Beginner Intro to Strength Training ($27)


Send me your thoughts 😃

Support the show

Let's connect!





]]> What if dieting was actually easier than you thought?

When the women in my Summer Shape Up coaching group started tracking what they ate, every one of them spotted something they hadn't noticed before. One was already doing keto AND intermittent fasting, was already losing weight, and tracking STILL revealed something important about her diet she was missing.

In this short episode I share their real discoveries and why tracking might be the most useful thing you've never tried.


Enjoy the show!



Resources Mentioned:

Midlife Fat Loss Formula

POD167 | My Workouts Stopped Working at 49: Here's How I Fixed It

Monthly Membership

Lift-IT! 10-Day Beginner Intro to Strength Training ($27)


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19194665 Tue, 19 May 2026 04:00:00 +0300 440 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 168 full false #167: Why Your Workouts Aren't Working Anymore #167: Why Your Workouts Aren't Working Anymore Are the workouts that used to work not working anymore?

I've been there. At 49, my body changed. I didn't recognize myself anymore. My toned, lean, athletic physique suddenly turned blobby. And it was horrifying. 

I was not ready to give up though. I figured out how to turn things around. 

In this episode I'll explain how I changed my workouts and changed my body!


Enjoy the show!


Resources Mentioned:

POD165 - The Truth About Cortisol Belly Fat (And How to Fix It)

Adjustable Dumbbells I Recommend

Lift-IT! 10-Day Beginner Intro to Strength Training ($27)

Learn to Lift 10-Week Beginner Program

My Strength Training Membership



Send me your thoughts 😃

Support the show

Let's connect!





]]> Are the workouts that used to work not working anymore?

I've been there. At 49, my body changed. I didn't recognize myself anymore. My toned, lean, athletic physique suddenly turned blobby. And it was horrifying. 

I was not ready to give up though. I figured out how to turn things around. 

In this episode I'll explain how I changed my workouts and changed my body!


Enjoy the show!


Resources Mentioned:

POD165 - The Truth About Cortisol Belly Fat (And How to Fix It)

Adjustable Dumbbells I Recommend

Lift-IT! 10-Day Beginner Intro to Strength Training ($27)

Learn to Lift 10-Week Beginner Program

My Strength Training Membership



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19155138 Tue, 12 May 2026 04:00:00 +0300 1190 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 167 full false #166 | FAQs Nutrition & Weight Loss #166 | FAQs Nutrition & Weight Loss Spring is here, which means a lot of midlife women are thinking about losing a few pounds before bikini season.

In this Q&A I answer four of the most common weight loss questions I get from midlife women: 

  1. I've started eating more protein and lifting weights, but my weight is going UP. What's going on?
  2. I'm eating clean. Why am I not losing weight?
  3. How do I track meals like stews and soups when every serving has a different mix of ingredients?
  4. How do I choose a good protein powder, and how do I tell if it's actually high in protein?


Enjoy the show!


Resources mentioned:

Midlife Fat Loss Formula > 

Recommended protein powders > 

Episode #165: The Truth About Cortisol Belly Fat (And How to Fix It) > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Spring is here, which means a lot of midlife women are thinking about losing a few pounds before bikini season.

In this Q&A I answer four of the most common weight loss questions I get from midlife women: 

  1. I've started eating more protein and lifting weights, but my weight is going UP. What's going on?
  2. I'm eating clean. Why am I not losing weight?
  3. How do I track meals like stews and soups when every serving has a different mix of ingredients?
  4. How do I choose a good protein powder, and how do I tell if it's actually high in protein?


Enjoy the show!


Resources mentioned:

Midlife Fat Loss Formula > 

Recommended protein powders > 

Episode #165: The Truth About Cortisol Belly Fat (And How to Fix It) > 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19097357 Tue, 05 May 2026 04:00:00 +0300 1473 fat loss, weight loss, tracking calories, protein 1 166 full true #165: Cortisol Belly: What It Is & How to Fix It #165: Cortisol Belly: What It Is & How to Fix It You've probably heard the term 'cortisol belly' thrown around on social media. And more than likely, they are trying to sell you a tea or a supplement to fix it.

Here's the thing: cortisol belly is real. But no supplement or new ab exercise is going to fix it.

In this episode I explain what cortisol belly is, and why this kind of belly fat is worth paying attention to - because it's more than just a cosmetic problem.


You'll learn:

  1. Why you've grown a 'muffin top' (it's a combination of things)
  2. What visceral fat is, and why you want to get rid of it
  3. What cortisol belly is and how to fix it


Resources mentioned:

Episode #41: Stress: Why You Should NOT Ignore It in Menopause 

Episode #128: Simple Tips to Sleep Better 

Learn to Lift 10-week program


Enjoy the show!


Send me your thoughts 😃

Support the show

Let's connect!





]]> You've probably heard the term 'cortisol belly' thrown around on social media. And more than likely, they are trying to sell you a tea or a supplement to fix it.

Here's the thing: cortisol belly is real. But no supplement or new ab exercise is going to fix it.

In this episode I explain what cortisol belly is, and why this kind of belly fat is worth paying attention to - because it's more than just a cosmetic problem.


You'll learn:

  1. Why you've grown a 'muffin top' (it's a combination of things)
  2. What visceral fat is, and why you want to get rid of it
  3. What cortisol belly is and how to fix it


Resources mentioned:

Episode #41: Stress: Why You Should NOT Ignore It in Menopause 

Episode #128: Simple Tips to Sleep Better 

Learn to Lift 10-week program


Enjoy the show!


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19082044 Tue, 28 Apr 2026 04:00:00 +0300 1387 menopause fitness tips, perimenopause workout advice, how to get in sync with your body after 40, fitness for women over 40, menopause weight gain solutions, midlife health and wellness, strength training for menopause, how to balance hormones naturally, 1 165 full false #164: Will You Look Like Me If You Do My Program? #164: Will You Look Like Me If You Do My Program? Someone commented on my latest reel: "Show me your legs. I want to know if your program is going to get my legs in shape too."

That one comment opened up something I've been wanting to talk about for a long time.

Because fitness influencers everywhere are using their bodies as "proof" that their programs work. The implied promise is: 'Do this workout, look like me.' And most of them will never pull back the curtain on what's actually going on behind the scenes.

In this episode, I'm getting completely honest about what you can actually expect. I talk about the role of genetics, fat distribution, what those before-and-after photos aren't showing you, and why comparing your results to anyone else's is a trap.

I'm also sharing the honest truth about my own results and why my upper body is outpacing my legs.

If you've ever looked at a fit woman online and wondered, "Could I look like her?", this one is for you.


Enjoy the show!



Resources mentioned:

Learn to Lift

Strength Training Membership



Send me your thoughts 😃

Support the show

Let's connect!





]]> Someone commented on my latest reel: "Show me your legs. I want to know if your program is going to get my legs in shape too."

That one comment opened up something I've been wanting to talk about for a long time.

Because fitness influencers everywhere are using their bodies as "proof" that their programs work. The implied promise is: 'Do this workout, look like me.' And most of them will never pull back the curtain on what's actually going on behind the scenes.

In this episode, I'm getting completely honest about what you can actually expect. I talk about the role of genetics, fat distribution, what those before-and-after photos aren't showing you, and why comparing your results to anyone else's is a trap.

I'm also sharing the honest truth about my own results and why my upper body is outpacing my legs.

If you've ever looked at a fit woman online and wondered, "Could I look like her?", this one is for you.


Enjoy the show!



Resources mentioned:

Learn to Lift

Strength Training Membership



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19031725 Tue, 21 Apr 2026 04:00:00 +0300 1026 menopause fitness tips, perimenopause workout advice, how to get in sync with your body after 40, fitness for women over 40, menopause weight gain solutions, midlife health and wellness, strength training for menopause, how to balance hormones naturally, 1 164 full false #163: My Body Recomposition Journey - Unexpected Results at Age 55 #163: My Body Recomposition Journey - Unexpected Results at Age 55 I got my body composition measured this week for the first time in way too long.

Honestly? I walked in bracing for bad news. The scale is up, I've been eating out way more than I should, and I haven't been sleeping great. I figured I knew what I was going to hear.

I was wrong.

In this episode, I share my full body recomposition journey, from where I started to where I am now, including my latest InBody results. 

I also walk you through the different ways you can track body recomposition at home, no expensive equipment needed.

Enjoy the show!



Resources mentioned:

Simple way to take progress pics 

Summer Shape-Up

Midlife Fat Loss Formula

My strength training membership



Send me your thoughts 😃

Support the show

Let's connect!





]]> I got my body composition measured this week for the first time in way too long.

Honestly? I walked in bracing for bad news. The scale is up, I've been eating out way more than I should, and I haven't been sleeping great. I figured I knew what I was going to hear.

I was wrong.

In this episode, I share my full body recomposition journey, from where I started to where I am now, including my latest InBody results. 

I also walk you through the different ways you can track body recomposition at home, no expensive equipment needed.

Enjoy the show!



Resources mentioned:

Simple way to take progress pics 

Summer Shape-Up

Midlife Fat Loss Formula

My strength training membership



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-19006442 Tue, 14 Apr 2026 04:00:00 +0300 1343 1 163 full false #162: Lose Weight, Not Muscle - Why It Matters #162: Lose Weight, Not Muscle - Why It Matters As summer approaches, it's tempting to focus purely on the number on the scale. But losing weight and losing fat are not the same thing, and the difference matters.

Whether you're using a GLP-1 or counting calories, if you're not paying attention to your muscles, you could be setting yourself up for serious problems down the road.

In this episode, I share 5 reasons why muscle matters far beyond just looking toned, and why holding onto it as you diet might be the most important thing you do for your future self.


Enjoy the show!


Resources mentioned:

  1. Learn to Lift 10-week beginner program
  2. Strength Training Membership
  3. Summer Shape-Up: 8-week group coaching starts April 20

Send me your thoughts 😃

Support the show

Let's connect!





]]> As summer approaches, it's tempting to focus purely on the number on the scale. But losing weight and losing fat are not the same thing, and the difference matters.

Whether you're using a GLP-1 or counting calories, if you're not paying attention to your muscles, you could be setting yourself up for serious problems down the road.

In this episode, I share 5 reasons why muscle matters far beyond just looking toned, and why holding onto it as you diet might be the most important thing you do for your future self.


Enjoy the show!


Resources mentioned:

  1. Learn to Lift 10-week beginner program
  2. Strength Training Membership
  3. Summer Shape-Up: 8-week group coaching starts April 20

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18966971 Tue, 07 Apr 2026 04:00:00 +0300 986 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 162 full false #161: Build the Body You Want to Spend the Rest of Your Life In #161: Build the Body You Want to Spend the Rest of Your Life In Three years ago I got my body back. And that changed everything.

It was the spark that started this podcast in the first place. 

In this episode, I share the story of what drove me to transform my own body after menopause, and what I have learned about building a body that not only look and feel great now but will allow you to thrive in the decades ahead.

Because here is the thing: we cannot stop the wrinkles or stop our skin from getting looser with age. But there is a LOT we can do to stay strong and functional, and not get frail.

This is my story of how I built the body I want to spend the rest of my life in. Hopefully, it will provide some inspiration for building yours, too.


Enjoy the show!


Resources mentioned:

  1. Episode #139: Perimenopause & HRT - My Personal Story >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> Three years ago I got my body back. And that changed everything.

It was the spark that started this podcast in the first place. 

In this episode, I share the story of what drove me to transform my own body after menopause, and what I have learned about building a body that not only look and feel great now but will allow you to thrive in the decades ahead.

Because here is the thing: we cannot stop the wrinkles or stop our skin from getting looser with age. But there is a LOT we can do to stay strong and functional, and not get frail.

This is my story of how I built the body I want to spend the rest of my life in. Hopefully, it will provide some inspiration for building yours, too.


Enjoy the show!


Resources mentioned:

  1. Episode #139: Perimenopause & HRT - My Personal Story >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18917866 Tue, 31 Mar 2026 04:00:00 +0300 1321 menopause fitness tips, perimenopause workout advice, how to get in sync with your body after 40, fitness for women over 40, menopause weight gain solutions, midlife health and wellness, strength training for menopause, how to balance hormones naturally, 1 161 full false #160: Are Your Workouts Actually Strength Training? Try This and Find Out #160: Are Your Workouts Actually Strength Training? Try This and Find Out There are a lot of programs out there calling themselves strength training. If you're confused about what real strength training actually is, I'm not surprised - I was too.

Sometimes the best way to truly understand something is to experience it.

That's why I created Lift-IT! a 10-day introduction to proper strength training, and in honor of my 55th birthday, I'm giving it away for free! 🎈

Zero excuses, zero barrier. Just grab some dumbbells or a couple water bottles and come find out. Use code BIRTHDAY at checkout. 


Enjoy the show!


Resources mentioned:

  1. Lift-IT! (free thru April 30th with code BIRTHDAY):
  2. Episode #57: Cardio with Weights vs. Strength Training
  3. Episode #153: Why Follow-Along Programs Don't Build Muscle and Strength

Send me your thoughts 😃

Support the show

Let's connect!





]]> There are a lot of programs out there calling themselves strength training. If you're confused about what real strength training actually is, I'm not surprised - I was too.

Sometimes the best way to truly understand something is to experience it.

That's why I created Lift-IT! a 10-day introduction to proper strength training, and in honor of my 55th birthday, I'm giving it away for free! 🎈

Zero excuses, zero barrier. Just grab some dumbbells or a couple water bottles and come find out. Use code BIRTHDAY at checkout. 


Enjoy the show!


Resources mentioned:

  1. Lift-IT! (free thru April 30th with code BIRTHDAY):
  2. Episode #57: Cardio with Weights vs. Strength Training
  3. Episode #153: Why Follow-Along Programs Don't Build Muscle and Strength

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18891865 Tue, 24 Mar 2026 04:00:00 +0200 486 menopause fitness tips, perimenopause workout advice, how to get in sync with your body after 40, fitness for women over 40, menopause weight gain solutions, midlife health and wellness, strength training for menopause, how to balance hormones naturally, 1 160 full false #159: Do Women in Menopause Need Different Strength Training? #159: Do Women in Menopause Need Different Strength Training? If you're a woman in midlife and you’ve wondered whether you actually need a strength training program designed specifically for women in menopause this episode is for you.

There’s a big debate online right now about this. Some people say that programs for midlife women are just marketing and that women in menopause should simply train the same way as everyone else.

And after helping hundreds of women in midlife start strength training, and studying what actually works in this stage of life, I do think there is value in choosing a program designed with midlife women in mind. 

By the end of this episode, you’ll be able to make a more informed decision about whether following a program designed specifically for midlife women makes sense for you, or whether a generic program might work just as well.


Enjoy the show!



Send me your thoughts 😃

Support the show

Let's connect!





]]> If you're a woman in midlife and you’ve wondered whether you actually need a strength training program designed specifically for women in menopause this episode is for you.

There’s a big debate online right now about this. Some people say that programs for midlife women are just marketing and that women in menopause should simply train the same way as everyone else.

And after helping hundreds of women in midlife start strength training, and studying what actually works in this stage of life, I do think there is value in choosing a program designed with midlife women in mind. 

By the end of this episode, you’ll be able to make a more informed decision about whether following a program designed specifically for midlife women makes sense for you, or whether a generic program might work just as well.


Enjoy the show!



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18853579 Tue, 17 Mar 2026 04:00:00 +0200 1212 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 159 full false #158: Strength Training After 40 What to Expect in Your First 90 Days #158: Strength Training After 40 What to Expect in Your First 90 Days How long does it actually take to see results when you start strength training after 40?

In this episode, I walk through what I’ve seen happen over and over again after helping hundreds of women start lifting weights through my one-to-one coaching, group coaching, and my Learn to Lift program.

We look at what the first 90 days of strength training typically look like for women who are just getting started, including the kinds of changes many women begin to notice during those first 10–12 weeks.

You’ll get a clearer picture of what realistic progress can look like in the early stages of strength training and the signs that your training is working.

And if you’ve been working out with weights for a while but you’re not noticing these kinds of changes, this episode will also help you evaluate what you’re doing and whether something in your program might need to change.


Enjoy the show!


Resources Mentioned

  1. Lift-IT! 10-Day Intro to Strength Training
  2. Learn to Lift 10-week beginner strength training program
  3. Episode #114: Progressive Overload



Send me your thoughts 😃

Support the show

Let's connect!





]]> How long does it actually take to see results when you start strength training after 40?

In this episode, I walk through what I’ve seen happen over and over again after helping hundreds of women start lifting weights through my one-to-one coaching, group coaching, and my Learn to Lift program.

We look at what the first 90 days of strength training typically look like for women who are just getting started, including the kinds of changes many women begin to notice during those first 10–12 weeks.

You’ll get a clearer picture of what realistic progress can look like in the early stages of strength training and the signs that your training is working.

And if you’ve been working out with weights for a while but you’re not noticing these kinds of changes, this episode will also help you evaluate what you’re doing and whether something in your program might need to change.


Enjoy the show!


Resources Mentioned

  1. Lift-IT! 10-Day Intro to Strength Training
  2. Learn to Lift 10-week beginner strength training program
  3. Episode #114: Progressive Overload



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18814519 Tue, 10 Mar 2026 04:00:00 +0200 1184 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 158 full false #157: Why You Gain Belly Fat in Menopause & How to Reduce It #157: Why You Gain Belly Fat in Menopause & How to Reduce It If you’ve noticed your waistline changing in midlife and wondered whether this is “just menopause,” you’re not alone.

Belly fat is one of the most common and frustrating changes women experience in perimenopause and menopause. In this episode, I break down some of the key factors contributing to this and what you can realistically do about it.


We talk about:

  • How changing estrogen levels affect fat distribution
  • What’s really happening with your metabolism
  • The role of muscle loss
  • Why daily movement matters more than you think

By the end of this episode, you’ll understand why this is happening, stop blaming the wrong things, and have concrete steps you can start taking this week to turn it around.

---


Resources mentioned:

  1. Walkpad I use >
  2. Midlife Fat Loss Formula mini course >
  3. Podcast episode: Why You Can’t Exercise Your Way to Weight Loss Episode #51: Earning your food with exercise: why burning calories does not work.
  4. Lift IT! my 10-Day Introduction to Strength Training (use code PODCAST7 to get it for just $7)

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you’ve noticed your waistline changing in midlife and wondered whether this is “just menopause,” you’re not alone.

Belly fat is one of the most common and frustrating changes women experience in perimenopause and menopause. In this episode, I break down some of the key factors contributing to this and what you can realistically do about it.


We talk about:

  • How changing estrogen levels affect fat distribution
  • What’s really happening with your metabolism
  • The role of muscle loss
  • Why daily movement matters more than you think

By the end of this episode, you’ll understand why this is happening, stop blaming the wrong things, and have concrete steps you can start taking this week to turn it around.

---


Resources mentioned:

  1. Walkpad I use >
  2. Midlife Fat Loss Formula mini course >
  3. Podcast episode: Why You Can’t Exercise Your Way to Weight Loss Episode #51: Earning your food with exercise: why burning calories does not work.
  4. Lift IT! my 10-Day Introduction to Strength Training (use code PODCAST7 to get it for just $7)

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18772903 Tue, 03 Mar 2026 04:00:00 +0200 1277 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 157 full false #156: Strength Training Terms Explained: What Matters & What Doesn't #156: Strength Training Terms Explained: What Matters & What Doesn't If you’ve started strength training, you’ve probably seen terms like RPE, RIR, volume, frequency, training to failure, unilateral vs bilateral, lengthened position training, drop sets… and wondered:

Do I actually need to care about this?

In this episode, I walk you through the most common strength training terms you’ll see online and explain them in plain English. 

More importantly, I tell you which ones really matter if you're a woman in midlife whose goal is to build muscle, get stronger, improve your health, and prepare your body for the decades ahead.

If you’re in your first year or two of lifting, this will help you stop overthinking and focus on what actually moves the needle.


I cover:

  1. What a program really is and why it matters
  2. Sets, reps, rep ranges, and what “lifting heavy” actually means
  3. Training close to failure vs going to failure
  4. Frequency and volume
  5. RPE and reps in reserve
  6. Lengthened vs shortened training
  7. Unilateral vs bilateral training
  8. Partials and drop sets


And I’ll tell you what you need to care about, and what you can safely ignore for now.

If you want to lift in a way that builds real strength and muscle in midlife without getting lost in jargon, this episode is for you.



Send me your thoughts 😃

Support the show

Let's connect!





]]> If you’ve started strength training, you’ve probably seen terms like RPE, RIR, volume, frequency, training to failure, unilateral vs bilateral, lengthened position training, drop sets… and wondered:

Do I actually need to care about this?

In this episode, I walk you through the most common strength training terms you’ll see online and explain them in plain English. 

More importantly, I tell you which ones really matter if you're a woman in midlife whose goal is to build muscle, get stronger, improve your health, and prepare your body for the decades ahead.

If you’re in your first year or two of lifting, this will help you stop overthinking and focus on what actually moves the needle.


I cover:

  1. What a program really is and why it matters
  2. Sets, reps, rep ranges, and what “lifting heavy” actually means
  3. Training close to failure vs going to failure
  4. Frequency and volume
  5. RPE and reps in reserve
  6. Lengthened vs shortened training
  7. Unilateral vs bilateral training
  8. Partials and drop sets


And I’ll tell you what you need to care about, and what you can safely ignore for now.

If you want to lift in a way that builds real strength and muscle in midlife without getting lost in jargon, this episode is for you.



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18730085 Tue, 24 Feb 2026 04:00:00 +0200 1516 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 156 full false #155: Fitness Beliefs Keeping Women Over 40 Stuck #155: Fitness Beliefs Keeping Women Over 40 Stuck If you’re working out but feeling softer and looking less toned than you used to, this might be why.

In this episode, I unpack five widely held fitness beliefs that are keeping midlife women stuck. These are beliefs most women over 40 still live by. And it’s not your fault. It’s what the fitness industry has taught us. Up until a few years ago, I believed them too.

The problem is this: When you believe these things,

You choose workouts you think are effective but that don’t actually build strength and muscle.

You judge progress by the wrong signals.

You quit the right methods too early.

As a result, you slowly get weaker and lose muscle even though you’re working out.

If your body isn’t responding the way it used to, this episode will connect some dots.


Enjoy the show.

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you’re working out but feeling softer and looking less toned than you used to, this might be why.

In this episode, I unpack five widely held fitness beliefs that are keeping midlife women stuck. These are beliefs most women over 40 still live by. And it’s not your fault. It’s what the fitness industry has taught us. Up until a few years ago, I believed them too.

The problem is this: When you believe these things,

You choose workouts you think are effective but that don’t actually build strength and muscle.

You judge progress by the wrong signals.

You quit the right methods too early.

As a result, you slowly get weaker and lose muscle even though you’re working out.

If your body isn’t responding the way it used to, this episode will connect some dots.


Enjoy the show.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18691826 Tue, 17 Feb 2026 04:00:00 +0200 668 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 155 full false #154: My Midlife Identity Crisis & Choosing to Age Powerfully, Not Fade Away #154: My Midlife Identity Crisis & Choosing to Age Powerfully, Not Fade Away Have you ever heard that menopause is like a second puberty? I think that idea goes beyond the hormonal changes and into something deeper: our identity.

We’re no longer considered “young,” but identifying as “old” doesn’t sit right either. As women in midlife, many of us are coming into our power. After decades of raising kids, taking care of family, navigating marriage and career, we finally have time and energy to turn inward.

And we’re not done living.

In this episode, I share my own struggle with this identity shift and the conclusions I’ve come to for myself. My hope is that by sharing my story, it helps someone who’s wrestling with the same questions.


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Have you ever heard that menopause is like a second puberty? I think that idea goes beyond the hormonal changes and into something deeper: our identity.

We’re no longer considered “young,” but identifying as “old” doesn’t sit right either. As women in midlife, many of us are coming into our power. After decades of raising kids, taking care of family, navigating marriage and career, we finally have time and energy to turn inward.

And we’re not done living.

In this episode, I share my own struggle with this identity shift and the conclusions I’ve come to for myself. My hope is that by sharing my story, it helps someone who’s wrestling with the same questions.


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18635557 Tue, 10 Feb 2026 04:00:00 +0200 710 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 154 full false #153: Why follow-along programs don't work for building muscle & strength #153: Why follow-along programs don't work for building muscle & strength There are a lot of follow-along exercise programs out there that claim to be "strength training". And while they are better than doing nothing (ie, sitting on the couch or doing cardio-only), they will never be as efficient or effective at building strength and muscle as proper strength training. 

You'll build strength & muscle more slowly and no matter how many hours you put in, you'll never reach the results you could be getting.

In this episode, I break down why. 


Enjoy the show! x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> There are a lot of follow-along exercise programs out there that claim to be "strength training". And while they are better than doing nothing (ie, sitting on the couch or doing cardio-only), they will never be as efficient or effective at building strength and muscle as proper strength training. 

You'll build strength & muscle more slowly and no matter how many hours you put in, you'll never reach the results you could be getting.

In this episode, I break down why. 


Enjoy the show! x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18610010 Tue, 03 Feb 2026 04:00:00 +0200 832 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 153 full false #152: What Lifting Heavy Means and Should You Be Doing It #152: What Lifting Heavy Means and Should You Be Doing It "You need to lift heavy weights." "Put down the pink dumbbells." "Three reps of three exercises, three times per week."

Social media is filled with these messages for midlife women eager to keep their bodies strong and age well. 

But what does 'lifting heavy' mean? And is it right for you?

In this episode, I break down the two meanings of the term 'lifting heavy' and which one you should be doing now. 

Enjoy the show!


RESOURCES MENTIONED

Episode 148 | How Quickly Should You Increase Your Weights



Send me your thoughts 😃

Support the show

Let's connect!





]]> "You need to lift heavy weights." "Put down the pink dumbbells." "Three reps of three exercises, three times per week."

Social media is filled with these messages for midlife women eager to keep their bodies strong and age well. 

But what does 'lifting heavy' mean? And is it right for you?

In this episode, I break down the two meanings of the term 'lifting heavy' and which one you should be doing now. 

Enjoy the show!


RESOURCES MENTIONED

Episode 148 | How Quickly Should You Increase Your Weights



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18569938 Tue, 27 Jan 2026 04:00:00 +0200 1191 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 152 full false #151: What’s The Least You Can Strength Train and Still Get Strong and Build Muscle? #151: What’s The Least You Can Strength Train and Still Get Strong and Build Muscle? So, you want to start strength training because you want to stop getting weaker, build muscle, be healthier, and age well, but there's no way you're going to do it four days a week. 

But can training less frequently really be effective?

YES! 

I believe that whether you like lifting or hate it, you need to be doing it. Like brushing your teeth. 

In this episode, I share the minimum you can do and still get the benefits of lifting. 


You'll hear:

  1. How to get started without becoming a gym rat (including client examples!)
  2. How to fit strength training into your life without doing one-hour sessions
  3. How one cardio queen has incorporated lifting into her life with amazing results


If you have any questions about how to do it in your own situation, reach out to me through Instagram DMs. I would love to help.

💪Try Lift-IT! my 10-day Intro to strength training, which includes 4 mini-workouts for just $7 Check it out here >>


Enjoy the show!


Send me your thoughts 😃

Support the show

Let's connect!





]]> So, you want to start strength training because you want to stop getting weaker, build muscle, be healthier, and age well, but there's no way you're going to do it four days a week. 

But can training less frequently really be effective?

YES! 

I believe that whether you like lifting or hate it, you need to be doing it. Like brushing your teeth. 

In this episode, I share the minimum you can do and still get the benefits of lifting. 


You'll hear:

  1. How to get started without becoming a gym rat (including client examples!)
  2. How to fit strength training into your life without doing one-hour sessions
  3. How one cardio queen has incorporated lifting into her life with amazing results


If you have any questions about how to do it in your own situation, reach out to me through Instagram DMs. I would love to help.

💪Try Lift-IT! my 10-day Intro to strength training, which includes 4 mini-workouts for just $7 Check it out here >>


Enjoy the show!


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18532756 Tue, 20 Jan 2026 04:00:00 +0200 922 full false #150: 4 Unsexy Habits to transform Your Fitness in 2026 #150: 4 Unsexy Habits to transform Your Fitness in 2026 It's a new year, and a chance for a fresh start. 

I challenge you to capitalize on the new year's energy to add one of these four unsexy habits. 

Because these are the big rocks for mastering midlife. 

In this episode I share what these are, and how to more easily incorporate them into your life. 

Enjoy the show!


Resources mentioned on the show: 

Episode 100: Benefits of Lifting weights

Episode 128: Simple Tips to Sleep Better

Midlife Fat Loss Formula course >

Send me your thoughts 😃

Support the show

Let's connect!





]]> It's a new year, and a chance for a fresh start. 

I challenge you to capitalize on the new year's energy to add one of these four unsexy habits. 

Because these are the big rocks for mastering midlife. 

In this episode I share what these are, and how to more easily incorporate them into your life. 

Enjoy the show!


Resources mentioned on the show: 

Episode 100: Benefits of Lifting weights

Episode 128: Simple Tips to Sleep Better

Midlife Fat Loss Formula course >

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18493018 Tue, 13 Jan 2026 04:00:00 +0200 1564 Midlife Fitness, Women’s Strength Training, Healthy Habits for Women Over 40, Sustainable Fitness, Perimenopause & Menopause Health 1 150 full false #149: What to Do When You’re Stuck at the Same Weight #149: What to Do When You’re Stuck at the Same Weight If you’ve been lifting consistently and suddenly can’t increase your weights anymore, this episode will help you understand why and what to do next.

I explain why stalling is a normal part of the strength-building process and share four practical adjustments you can make to keep progressing.

P.S. If you missed the last two episodes in this series, I covered what progressive strength training is and the three ways to apply progressive overload, so check those out next: 


• Episode 147: What Progressive Strength Training Is and Why It’s So Effective After 40

• Episode 148: 3 Kinds of Progressive Overload and Practical Tips to Use Them


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you’ve been lifting consistently and suddenly can’t increase your weights anymore, this episode will help you understand why and what to do next.

I explain why stalling is a normal part of the strength-building process and share four practical adjustments you can make to keep progressing.

P.S. If you missed the last two episodes in this series, I covered what progressive strength training is and the three ways to apply progressive overload, so check those out next: 


• Episode 147: What Progressive Strength Training Is and Why It’s So Effective After 40

• Episode 148: 3 Kinds of Progressive Overload and Practical Tips to Use Them


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18342068 Tue, 16 Dec 2025 04:00:00 +0200 597 progressive overload tips, strength training for women over 40, women’s strength training tips, midlife fitness women, build muscle after 40, 1 149 full false #148: How Quickly Should You Increase Your Weights? #148: How Quickly Should You Increase Your Weights? If you want to get stronger, look toned again, improve your metabolic health, and age well, you need to be building muscle. And to build muscle, you have to keep challenging your body as it gets stronger. And one way to increase the challenge is to increase weights. 

But how fast should you be increasing your weights?


In this episode, I break down: 

• Why form always comes first

• When you’re actually ready to go up in weight (hint: it’s not every session) 

• Practical tips: fractional plates, slow eccentrics, and adding plates to weight stacks


P.S. In the last two episodes, I explained what progressive strength training is and the three ways you can apply progressive overload so check those out for more insights into getting the most out of the time you spend training.


Resources mentioned: 

• Fractional plates

• FlipStik phone mount for form videos

• Episode #146: What Progressive Strength Training Is and Why It's So Effective After 40 

• Episode #147: 3 Kinds of Progressive Overload and Practical Tips to Use Them

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you want to get stronger, look toned again, improve your metabolic health, and age well, you need to be building muscle. And to build muscle, you have to keep challenging your body as it gets stronger. And one way to increase the challenge is to increase weights. 

But how fast should you be increasing your weights?


In this episode, I break down: 

• Why form always comes first

• When you’re actually ready to go up in weight (hint: it’s not every session) 

• Practical tips: fractional plates, slow eccentrics, and adding plates to weight stacks


P.S. In the last two episodes, I explained what progressive strength training is and the three ways you can apply progressive overload so check those out for more insights into getting the most out of the time you spend training.


Resources mentioned: 

• Fractional plates

• FlipStik phone mount for form videos

• Episode #146: What Progressive Strength Training Is and Why It's So Effective After 40 

• Episode #147: 3 Kinds of Progressive Overload and Practical Tips to Use Them

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18305014 Tue, 09 Dec 2025 04:00:00 +0200 941 1 148 full false #147: 3 Kinds of Progressive Overload and Practical Tips to Use Them #147: 3 Kinds of Progressive Overload and Practical Tips to Use Them If you're a woman in midlife and you are looking to get your body back to start feeling strong, looking toned, and recognizing the woman in the mirror again, then you need to be doing progressive strength training.


Progressive strength training is a very systematic way of lifting weights where you apply progressive overload - one of the keys to building strength and muscle effectively. 


In this episode, I describe the 3 different ways that you can apply progressive overload and provide tips on how that looks in real life.


BTW - If you missed last week’s episode, listen to part 1 first, where I explain why this kind of systematic approach is the most effective way to get results from the time you're spending working out with weights.


Enjoy the show!

Resources mentioned: 

• How to choose your starting weight: 

• Fractional plates for small, manageable weight increases: 

• FlipStik phone mount for easy form videos in the gym or at home:

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you're a woman in midlife and you are looking to get your body back to start feeling strong, looking toned, and recognizing the woman in the mirror again, then you need to be doing progressive strength training.


Progressive strength training is a very systematic way of lifting weights where you apply progressive overload - one of the keys to building strength and muscle effectively. 


In this episode, I describe the 3 different ways that you can apply progressive overload and provide tips on how that looks in real life.


BTW - If you missed last week’s episode, listen to part 1 first, where I explain why this kind of systematic approach is the most effective way to get results from the time you're spending working out with weights.


Enjoy the show!

Resources mentioned: 

• How to choose your starting weight: 

• Fractional plates for small, manageable weight increases: 

• FlipStik phone mount for easy form videos in the gym or at home:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18262944 Tue, 02 Dec 2025 04:00:00 +0200 1093 progressive overload explained, how to progressive overload, progressive overload for women, strength training for women over 40, build muscle after 40, progressive strength training, women’s weight training tips, how to get toned after 40, midlife fitnes 1 147 full false #146: What Progressive Strength Training Is and Why It’s So Effective After 40 #146: What Progressive Strength Training Is and Why It’s So Effective After 40 If you want to get stronger, build muscle to look toned, and feel like yourself again, progressive strength training is the most effective method for women in perimenopause and menopause.


In this episode, I explain what progressive strength training is and how it’s different from the "strength training" workouts you may be doing.


You'll understand how it enables you to actually trigger muscle growth in midlife, when shifting hormones can make building strength harder than it used to be.


I also share three of the most common mistakes I see women make that keep them from getting the results they deserve from the time they’re already spending lifting weights.


This is part one of my progressive strength training deep dive series. Subscribe so you don’t miss the next episode!


Resources mentioned:

• My monthly membership

• My strength training tracker



Send me your thoughts 😃

Support the show

Let's connect!





]]> If you want to get stronger, build muscle to look toned, and feel like yourself again, progressive strength training is the most effective method for women in perimenopause and menopause.


In this episode, I explain what progressive strength training is and how it’s different from the "strength training" workouts you may be doing.


You'll understand how it enables you to actually trigger muscle growth in midlife, when shifting hormones can make building strength harder than it used to be.


I also share three of the most common mistakes I see women make that keep them from getting the results they deserve from the time they’re already spending lifting weights.


This is part one of my progressive strength training deep dive series. Subscribe so you don’t miss the next episode!


Resources mentioned:

• My monthly membership

• My strength training tracker



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18223803 Tue, 25 Nov 2025 04:00:00 +0200 985 strength training for women over 40, starting strength training at 50, fitness tips for midlife women, how to start lifting weights, muscle building for women over 50, strength training beginners midlifel, podcast for women, midlife podcast, 1 146 full true #145: How to use mindfulness and micro-resting to reset your energy during the day #145: How to use mindfulness and micro-resting to reset your energy during the day This is the second half of my conversation with yoga therapist Cheryl Gordon, where we move beyond yoga poses and talk about how mindfulness and small daily “micro-rests” can completely change how you feel in midlife.

You’ll learn simple, science-backed ways to restore your energy, regulate your hormones, and calm your nervous system - even on the busiest days.


You’ll learn:

  1. How short “micro-rests” can recharge your energy and focus
  2. Why slowing down isn’t laziness - it's essential for recovery
  3. How mindfulness helps with stress, cravings, and emotional balance
  4. Simple ways to weave restorative movement into your day
  5. How rest and relaxation directly support hormones, sleep, and metabolism


Enjoy the show!



Connect with Cheryl:

www.cherylgordonyt.com

youtube: https://www.youtube.com/channel/UCE5vzNEhrdYmDX8GYWLLaKw

Instagram: https://www.instagram.com/cherylgordonyt/

Facebook: https://www.facebook.com/cherylgordonyt


The Mindful Eating Guide provides the basics to anyone who would like to lose weight sustainably and without restrictions. 

The 5 Step Midlife Reset Masterclass 



Send me your thoughts 😃

Support the show

Let's connect!





]]> This is the second half of my conversation with yoga therapist Cheryl Gordon, where we move beyond yoga poses and talk about how mindfulness and small daily “micro-rests” can completely change how you feel in midlife.

You’ll learn simple, science-backed ways to restore your energy, regulate your hormones, and calm your nervous system - even on the busiest days.


You’ll learn:

  1. How short “micro-rests” can recharge your energy and focus
  2. Why slowing down isn’t laziness - it's essential for recovery
  3. How mindfulness helps with stress, cravings, and emotional balance
  4. Simple ways to weave restorative movement into your day
  5. How rest and relaxation directly support hormones, sleep, and metabolism


Enjoy the show!



Connect with Cheryl:

www.cherylgordonyt.com

youtube: https://www.youtube.com/channel/UCE5vzNEhrdYmDX8GYWLLaKw

Instagram: https://www.instagram.com/cherylgordonyt/

Facebook: https://www.facebook.com/cherylgordonyt


The Mindful Eating Guide provides the basics to anyone who would like to lose weight sustainably and without restrictions. 

The 5 Step Midlife Reset Masterclass 



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18149549 Tue, 18 Nov 2025 04:00:00 +0200 1039 yoga for menopause, yoga for women over 40, menopause yoga tips, yoga for perimenopause, yoga therapy for midlife women, yoga and hormonal changes, gentle yoga for menopause, yoga for joint pain relief, menopause exercise tips, yoga for strength and balan 1 145 full false #144: Yoga in menopause what helps and what to avoid #144: Yoga in menopause what helps and what to avoid Your body changes in midlife and that means how you approach yoga needs to change too.

In this episode, I talk with yoga therapist Cheryl Gordon about how to keep getting all the benefits of yoga in menopause without over-stretching, overheating, or causing unnecessary strain on your joints and connective tissues.


You’ll learn:

  • Why hormonal changes in midlife mean your yoga practice should evolve too
  • What to keep in mind to avoid overstretching and joint pain
  • Why hot yoga may do more harm than good
  • How to shift toward styles that support strength, mobility, and hormone balance
  • What “real yoga therapy” looks like and why it can help you stay strong, calm, and functional for decades ahead


Enjoy the show!


Connect with Cheryl:

www.cherylgordonyt.com

youtube: https://www.youtube.com/channel/UCE5vzNEhrdYmDX8GYWLLaKw

Instagram: https://www.instagram.com/cherylgordonyt/

Facebook: https://www.facebook.com/cherylgordonyt

The Mindful Eating Guide  provides the basics to anyone who would like to lose weight sustainably and without restrictions. 

The 5 Step Midlife Reset Masterclass 



Send me your thoughts 😃

Support the show

Let's connect!





]]> Your body changes in midlife and that means how you approach yoga needs to change too.

In this episode, I talk with yoga therapist Cheryl Gordon about how to keep getting all the benefits of yoga in menopause without over-stretching, overheating, or causing unnecessary strain on your joints and connective tissues.


You’ll learn:

  • Why hormonal changes in midlife mean your yoga practice should evolve too
  • What to keep in mind to avoid overstretching and joint pain
  • Why hot yoga may do more harm than good
  • How to shift toward styles that support strength, mobility, and hormone balance
  • What “real yoga therapy” looks like and why it can help you stay strong, calm, and functional for decades ahead


Enjoy the show!


Connect with Cheryl:

www.cherylgordonyt.com

youtube: https://www.youtube.com/channel/UCE5vzNEhrdYmDX8GYWLLaKw

Instagram: https://www.instagram.com/cherylgordonyt/

Facebook: https://www.facebook.com/cherylgordonyt

The Mindful Eating Guide  provides the basics to anyone who would like to lose weight sustainably and without restrictions. 

The 5 Step Midlife Reset Masterclass 



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18149038 Tue, 11 Nov 2025 04:00:00 +0200 1468 yoga for menopause, yoga for women over 40, menopause yoga tips, yoga for perimenopause, yoga therapy for midlife women, yoga and hormonal changes, gentle yoga for menopause, yoga for joint pain relief, menopause exercise tips, yoga for strength and balan 1 144 full false #143: Beginner strength training over 40 what you need to get started #143: Beginner strength training over 40 what you need to get started You want to start strength training, but where do you actually begin?

If you’ve found yourself asking this question (maybe in a Facebook group or while staring at some dumbbells), this episode is for you.

I break down the five essentials you need to start strength training successfully. This isn’t rocket science, but you do need to have the right pieces in place to get the results you're after.

Enjoy the show!


Resources mentioned:

 • Learn to Lift program

 • Lift-It mini course

Send me your thoughts 😃

Support the show

Let's connect!





]]> You want to start strength training, but where do you actually begin?

If you’ve found yourself asking this question (maybe in a Facebook group or while staring at some dumbbells), this episode is for you.

I break down the five essentials you need to start strength training successfully. This isn’t rocket science, but you do need to have the right pieces in place to get the results you're after.

Enjoy the show!


Resources mentioned:

 • Learn to Lift program

 • Lift-It mini course

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18110662 Tue, 04 Nov 2025 04:00:00 +0200 654 1 143 full false #142: How to Save Time in Your Strength Training Workouts #142: How to Save Time in Your Strength Training Workouts If you ever feel like your strength workouts take forever and wonder if there’s a faster way to get them done, this episode is for you.

I’m breaking down 8 practical ways to save time in your training sessions without cutting corners or compromising results. These small, strategic tweaks can make a big difference when you add them up - helping you get stronger, stay consistent, and make the most of every minute you train.


You’ll learn:

  • How to warm up efficiently - and no, it’s not 20mins on the treadmill
  • Why redundancy in your programming wastes both time and progress
  • How to superset exercises to save time without losing effectiveness


Resources mentioned:

• Learn to Lift Program

• Lift with Lynn Membership

• Free Strength Training Tracker


Send me your thoughts 😃

Support the show

Let's connect!





]]> If you ever feel like your strength workouts take forever and wonder if there’s a faster way to get them done, this episode is for you.

I’m breaking down 8 practical ways to save time in your training sessions without cutting corners or compromising results. These small, strategic tweaks can make a big difference when you add them up - helping you get stronger, stay consistent, and make the most of every minute you train.


You’ll learn:

  • How to warm up efficiently - and no, it’s not 20mins on the treadmill
  • Why redundancy in your programming wastes both time and progress
  • How to superset exercises to save time without losing effectiveness


Resources mentioned:

• Learn to Lift Program

• Lift with Lynn Membership

• Free Strength Training Tracker


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18067970 Tue, 28 Oct 2025 04:00:00 +0200 1285 time efficient strength training, quick workouts for busy women, strength training tips for women over 40, how to save time in workouts, superset training explained, efficient workout routines, smart workout tips for busy women, women’s fitness after 40, 1 142 full false #141: 5 Changes That Helped Me Get Back In Sync With My Body in Menopause #141: 5 Changes That Helped Me Get Back In Sync With My Body in Menopause If you feel like your body changed overnight - and your old playbook stopped working  - this episode is for you.

I’m sharing five fitness and lifestyle shifts that helped me feel steady and in control again. It's the high-level roadmap I wish I’d had.

You’ll hear:

  • The mindset shift I had to make to work with my body in this new stage of life.
  • How changing my fitness priorities transformed how I look and feel, and are preparing me for the decades ahead
  • The lifestyle priorities I focus on now - protein, sleep/recovery, smarter alcohol choices, and stress management - to thrive in this stage of life

If you're struggling to get a handle on your 'new' body, this is the episode for you.

Enjoy the show!


Resources mentioned:

• Episode 139: Perimenopause and HRT My Personal Story

• Episode 140: How HRT & Testosterone Changed my Life & Training

• Episode 119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough



Send me your thoughts 😃

Support the show

Let's connect!





]]> If you feel like your body changed overnight - and your old playbook stopped working  - this episode is for you.

I’m sharing five fitness and lifestyle shifts that helped me feel steady and in control again. It's the high-level roadmap I wish I’d had.

You’ll hear:

  • The mindset shift I had to make to work with my body in this new stage of life.
  • How changing my fitness priorities transformed how I look and feel, and are preparing me for the decades ahead
  • The lifestyle priorities I focus on now - protein, sleep/recovery, smarter alcohol choices, and stress management - to thrive in this stage of life

If you're struggling to get a handle on your 'new' body, this is the episode for you.

Enjoy the show!


Resources mentioned:

• Episode 139: Perimenopause and HRT My Personal Story

• Episode 140: How HRT & Testosterone Changed my Life & Training

• Episode 119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough



Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-18021713 Tue, 21 Oct 2025 04:00:00 +0300 1974 menopause fitness tips, perimenopause workout advice, how to get in sync with your body after 40, fitness for women over 40, menopause weight gain solutions, midlife health and wellness, strength training for menopause, how to balance hormones naturally, 1 141 full false #140: How HRT & Testosterone Changed my Life & Training #140: How HRT & Testosterone Changed my Life & Training In honor of Menopause Awareness Month, I’m sharing my personal story of perimenopause and hormone replacement therapy.

This is part two of my two-part series on HRT. If you haven’t yet listened to part one, Perimenopause and HRT my personal story (episode 139), please start there first.

In this episode, I talk about what it was really like — the symptoms I experienced, how life changed after starting treatment, and how hormones have affected my strength training, body composition, energy, motivation, and overall quality of life.

This isn’t a medical lecture, and I’m not selling anything. My hope is that if you’re struggling with similar symptoms, this helps you realize you’re not alone — and that there is light at the end of the tunnel.

You don’t have to just live with it or accept that “this is how life has to be.” There are options, there is help, and you can feel like yourself again.


Enjoy the episode

x Lynn


Send me your thoughts 😃

Support the show

Let's connect!





]]> In honor of Menopause Awareness Month, I’m sharing my personal story of perimenopause and hormone replacement therapy.

This is part two of my two-part series on HRT. If you haven’t yet listened to part one, Perimenopause and HRT my personal story (episode 139), please start there first.

In this episode, I talk about what it was really like — the symptoms I experienced, how life changed after starting treatment, and how hormones have affected my strength training, body composition, energy, motivation, and overall quality of life.

This isn’t a medical lecture, and I’m not selling anything. My hope is that if you’re struggling with similar symptoms, this helps you realize you’re not alone — and that there is light at the end of the tunnel.

You don’t have to just live with it or accept that “this is how life has to be.” There are options, there is help, and you can feel like yourself again.


Enjoy the episode

x Lynn


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17983039 Tue, 14 Oct 2025 04:00:00 +0300 1705 perimenopause story, menopause symptoms explained, hormone replacement therapy journey, HRT experience real talk, perimenopause awareness, menopause and mental health, midlife women hormones, natural vs HRT menopause, women over 40 health, menopause help 1 140 full false #139: Perimenopause and HRT My Personal Story #139: Perimenopause and HRT My Personal Story For years, I had no idea what was happening to me. I was falling apart, and had no idea why.

I thought this was just how life was when your marriage wasn’t great and you were juggling kids and a demanding job.

I knew I was going through menopause, but neither I, nor the doctors who were treating me, realized that my changing hormones were wreaking havoc on my life.

In this episode, I’m sharing my real story of how that unfolded: how I spent years in the dark, struggling with symptoms I didn’t understand, and how things finally began to turn around with HRT (though that did not always go so smoothly either!).

I’m sharing this in hopes that at least one person will recognize their own struggles in my story, and get help faster than I did.

Send me your thoughts 😃

Support the show

Let's connect!





]]> For years, I had no idea what was happening to me. I was falling apart, and had no idea why.

I thought this was just how life was when your marriage wasn’t great and you were juggling kids and a demanding job.

I knew I was going through menopause, but neither I, nor the doctors who were treating me, realized that my changing hormones were wreaking havoc on my life.

In this episode, I’m sharing my real story of how that unfolded: how I spent years in the dark, struggling with symptoms I didn’t understand, and how things finally began to turn around with HRT (though that did not always go so smoothly either!).

I’m sharing this in hopes that at least one person will recognize their own struggles in my story, and get help faster than I did.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17962910 Tue, 07 Oct 2025 04:00:00 +0300 2314 perimenopause story, menopause symptoms explained, hormone replacement therapy journey, HRT experience real talk, perimenopause awareness, menopause and mental health, midlife women hormones, natural vs HRT menopause, women over 40 health, menopause help 1 139 full false #138: FAQs Beginners Ask About Strength Training After 40 #138: FAQs Beginners Ask About Strength Training After 40 Starting strength training can feel confusing with so much conflicting advice online. In this episode, I answer the questions women most often ask when they’re just beginning their lifting journey after 40.


You’ll learn:

  • If women over 40 can build muscle without a calorie surplus
  • Whether one set of dumbbells is enough to get started
  • How often to switch exercises for real results
  • What to prioritize if you only have an hour to exercise


Resources mentioned: 

Progressive overload: Episode #114

Adjustable dumbbells I recommend

Send me your thoughts 😃

Support the show

Let's connect!





]]> Starting strength training can feel confusing with so much conflicting advice online. In this episode, I answer the questions women most often ask when they’re just beginning their lifting journey after 40.


You’ll learn:

  • If women over 40 can build muscle without a calorie surplus
  • Whether one set of dumbbells is enough to get started
  • How often to switch exercises for real results
  • What to prioritize if you only have an hour to exercise


Resources mentioned: 

Progressive overload: Episode #114

Adjustable dumbbells I recommend

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17910142 Tue, 30 Sep 2025 04:00:00 +0300 1679 full false #137: How to Start Strength Training Safely After 40 #137: How to Start Strength Training Safely After 40 Want to start strength training but worried about getting hurt? 

In this episode, I share my tips for starting safely. These are drawn from guiding women through my programs plus lessons from my own experience starting in menopause.

 The goal: get strong, stay safe, and keep making progress you can feel.

You’ll learn:

  • Why I recommend starting with 2–3 sessions per week
  • The exercises I wouldn’t program for a beginner
  • How to master form before you lift heavier
  • How to handle modifications and injuries without losing momentum


Resources mentioned: 


Send me your thoughts 😃

Support the show

Let's connect!





]]> Want to start strength training but worried about getting hurt? 

In this episode, I share my tips for starting safely. These are drawn from guiding women through my programs plus lessons from my own experience starting in menopause.

 The goal: get strong, stay safe, and keep making progress you can feel.

You’ll learn:

  • Why I recommend starting with 2–3 sessions per week
  • The exercises I wouldn’t program for a beginner
  • How to master form before you lift heavier
  • How to handle modifications and injuries without losing momentum


Resources mentioned: 


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17866378 Tue, 23 Sep 2025 04:00:00 +0300 1437 Strength training for women, How to Start Strength Training, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 137 full false #136: Strength Training Myths Holding Women Back #136: Strength Training Myths Holding Women Back This episode is a little different — I’m sharing a clip from one of my recent masterclasses where I busted some of the most common myths about strength training.

These myths hold so many women back from building the strength, muscle, and confidence they want in midlife. In this episode, I explain why they aren’t true — and what to do instead.


The 5 myths I bust in this episode:

  1. Soreness and “feeling the burn” mean you had a good workout
  2. Light weights and high reps will “tone” your muscles, while heavy weights make you bulky
  3. Combo moves give you more bang for your buck
  4. Constant variety is better than repeating the same exercises
  5. Any workout “with weights” builds muscle


Come listen to why these don’t hold up and the smarter ways to train instead.

If this helped you, share it with 2 friends:  that’s how the show grows!


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> This episode is a little different — I’m sharing a clip from one of my recent masterclasses where I busted some of the most common myths about strength training.

These myths hold so many women back from building the strength, muscle, and confidence they want in midlife. In this episode, I explain why they aren’t true — and what to do instead.


The 5 myths I bust in this episode:

  1. Soreness and “feeling the burn” mean you had a good workout
  2. Light weights and high reps will “tone” your muscles, while heavy weights make you bulky
  3. Combo moves give you more bang for your buck
  4. Constant variety is better than repeating the same exercises
  5. Any workout “with weights” builds muscle


Come listen to why these don’t hold up and the smarter ways to train instead.

If this helped you, share it with 2 friends:  that’s how the show grows!


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17844621 Tue, 16 Sep 2025 04:00:00 +0300 1872 Strength training for women, Strength Training Myths, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 136 full false #135: How to Tell if Your Workouts Are Actually Building Muscle & Strength #135: How to Tell if Your Workouts Are Actually Building Muscle & Strength Not all workouts build muscle even if they feel hard.

In this episode, I look at ways to tell if your training is actually helping you build muscle and strength or just making you sweat.


You’ll learn:

  • Why soreness, sweat, and ‘feeling the burn’ don’t mean you’re getting stronger
  • 4 real signs your workouts are building strength and muscle
  • How to track your workouts (and why that matters more than you think)
  • Red flags that your current routine might not be effective at building muscle & strength
  • What to change if you suspect your workout is not effective


If you're not seeing results — or you're wondering whether your strength training is actually working — this episode will help you know what to look for, and what to do next.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Not all workouts build muscle even if they feel hard.

In this episode, I look at ways to tell if your training is actually helping you build muscle and strength or just making you sweat.


You’ll learn:

  • Why soreness, sweat, and ‘feeling the burn’ don’t mean you’re getting stronger
  • 4 real signs your workouts are building strength and muscle
  • How to track your workouts (and why that matters more than you think)
  • Red flags that your current routine might not be effective at building muscle & strength
  • What to change if you suspect your workout is not effective


If you're not seeing results — or you're wondering whether your strength training is actually working — this episode will help you know what to look for, and what to do next.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17794386 Tue, 09 Sep 2025 04:00:00 +0300 1201 strength training for women over 40, starting strength training at 50, fitness tips for midlife women, how to start lifting weights, muscle building for women over 50, strength training beginners midlifel, podcast for women, midlife podcast, 1 135 full false #134: How I’d Start Strength Training If I Were 49 Again #134: How I’d Start Strength Training If I Were 49 Again If you’re a woman in your 40s or 50s thinking about starting strength training (or trying to figure out why it’s not working the way you hoped), this episode is for you.

At 49, I realized that the workouts I’d been doing for years - BodyPump, bootcamp, and follow-along "strength training" videos - weren’t enough to build real muscle or get the toned, athletic look I wanted.


In this episode, I share:

  • The biggest mistakes I made when I first tried to build muscle in midlife
  • What finally made a difference (and why my results came faster once I changed my approach)
  • How you can skip the trial-and-error and start seeing better results now


If you’re still stuck doing random workouts or not sure what “proper strength training” actually looks like, listen in — and then join my free Lift-Off! 🚀 challenge  to try it for yourself.



Resources mentioned:


Send me your thoughts 😃

Support the show

Let's connect!





]]> If you’re a woman in your 40s or 50s thinking about starting strength training (or trying to figure out why it’s not working the way you hoped), this episode is for you.

At 49, I realized that the workouts I’d been doing for years - BodyPump, bootcamp, and follow-along "strength training" videos - weren’t enough to build real muscle or get the toned, athletic look I wanted.


In this episode, I share:

  • The biggest mistakes I made when I first tried to build muscle in midlife
  • What finally made a difference (and why my results came faster once I changed my approach)
  • How you can skip the trial-and-error and start seeing better results now


If you’re still stuck doing random workouts or not sure what “proper strength training” actually looks like, listen in — and then join my free Lift-Off! 🚀 challenge  to try it for yourself.



Resources mentioned:


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17754756 Tue, 02 Sep 2025 04:00:00 +0300 1289 full false #133: Aging Well Starts with These 3 Kinds of Exercise #133: Aging Well Starts with These 3 Kinds of Exercise If you want to stay active, independent, and thriving into your 50s, 60s, and beyond — the type of exercise you do matters.

In this episode, I walk you through the three types of exercise every woman should include in her routine: strength training, cardio, and balance.

These three types of movement work together to help you protect your body, keep you functional, and enjoy the lifestyle you want for the decades ahead.


You’ll learn:

  • Why having a “bank of muscle” is essential for aging well and staying independent
  • The simple sprint interval training formula
  • How to sneak in balance training without adding anything extra to your to-do list


Enjoy the show!


Resources mentioned:


Send me your thoughts 😃

Support the show

Let's connect!





]]> If you want to stay active, independent, and thriving into your 50s, 60s, and beyond — the type of exercise you do matters.

In this episode, I walk you through the three types of exercise every woman should include in her routine: strength training, cardio, and balance.

These three types of movement work together to help you protect your body, keep you functional, and enjoy the lifestyle you want for the decades ahead.


You’ll learn:

  • Why having a “bank of muscle” is essential for aging well and staying independent
  • The simple sprint interval training formula
  • How to sneak in balance training without adding anything extra to your to-do list


Enjoy the show!


Resources mentioned:


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17714574 Tue, 26 Aug 2025 04:00:00 +0300 1357 1 133 full false #132: Should You Be Lifting Heavy? What Midlife Women Need to Know #132: Should You Be Lifting Heavy? What Midlife Women Need to Know Feeling confused about what “lifting heavy” really means?

Social media is full of advice — one post says women in midlife must lift heavy. The next warns us not to. So… what’s the truth?

In this episode, I get personal and real about a question I hear all the time: How heavy do I actually need to lift?

I walk you through the three biggest factors that influence how much weight you should be using — and spoiler: it’s not about keeping up with what you see on Instagram.

You’ll hear:

  • Why it’s not useful to compare your strength to someone else’s (including mine!)
  • The difference your background and history with strength training can make
  • The role of genetics, body fat percentage, and lifestyle choices in how your results show up
  • My recommendation for when to go up in weights

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Feeling confused about what “lifting heavy” really means?

Social media is full of advice — one post says women in midlife must lift heavy. The next warns us not to. So… what’s the truth?

In this episode, I get personal and real about a question I hear all the time: How heavy do I actually need to lift?

I walk you through the three biggest factors that influence how much weight you should be using — and spoiler: it’s not about keeping up with what you see on Instagram.

You’ll hear:

  • Why it’s not useful to compare your strength to someone else’s (including mine!)
  • The difference your background and history with strength training can make
  • The role of genetics, body fat percentage, and lifestyle choices in how your results show up
  • My recommendation for when to go up in weights

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17670389 Tue, 19 Aug 2025 04:00:00 +0300 873 Strength training for women, midlife fitness, podcast for women, lifting heavy women, lifting weights midlife 1 132 full false #131: Training on Vacation: Stop, Switch, or Scale Back? (+ Tips for Coming Back After a Break) #131: Training on Vacation: Stop, Switch, or Scale Back? (+ Tips for Coming Back After a Break) Vacation season is here - and with the kids around and more fun things to do, you want to enjoy it all. But what should you do about strength training?

In this episode, I discuss your options:

1. Take a break from training

If you decide to take time off, I share tips for how to get back on track after your vacation ends - without guilt or overwhelm.

2. Scale back your workouts

Learn how to adjust your routine so you're still stimulating your muscles and maintaining momentum, even with a lighter schedule.

3. Train with resistance bands

If you’re traveling and don’t have access to weights, I explain how to use resistance bands to challenge your muscles effectively.

Whatever you do, remember that strength training is a long-term commitment, and learning to adapt your routine during life’s busy seasons is part of what makes it sustainable over the decades ahead.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Vacation season is here - and with the kids around and more fun things to do, you want to enjoy it all. But what should you do about strength training?

In this episode, I discuss your options:

1. Take a break from training

If you decide to take time off, I share tips for how to get back on track after your vacation ends - without guilt or overwhelm.

2. Scale back your workouts

Learn how to adjust your routine so you're still stimulating your muscles and maintaining momentum, even with a lighter schedule.

3. Train with resistance bands

If you’re traveling and don’t have access to weights, I explain how to use resistance bands to challenge your muscles effectively.

Whatever you do, remember that strength training is a long-term commitment, and learning to adapt your routine during life’s busy seasons is part of what makes it sustainable over the decades ahead.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17634032 Tue, 12 Aug 2025 04:00:00 +0300 1032 Fat loss in Women, midlife fitness, podcast for women, vacation fitness women, strength training in women 1 131 full false #130: FAT LOSS: 3 Things Midlife Women Still Get Wrong #130: FAT LOSS: 3 Things Midlife Women Still Get Wrong Trying to lose weight but not seeing the results you want?

In this episode, I’m breaking down three of the biggest mistakes that are still holding midlife women back when it comes to fat loss.

If you’ve been frustrated by your lack of progress, this will help you get clear on what actually matters.

Here’s what I cover:

  • Why cardio alone won’t do it - because you can’t out-run your fork!
  • Why simply losing weight won’t get you the results you’re after
  • Why “eating clean” isn’t enough - and what to do instead

If you’ve been frustrated despite all your efforts, this show will clarify what you need to do to finally lose that fat. To move from frustration to making steady, realistic progress.


Resources mentioned:


Send me your thoughts 😃

Support the show

Let's connect!





]]> Trying to lose weight but not seeing the results you want?

In this episode, I’m breaking down three of the biggest mistakes that are still holding midlife women back when it comes to fat loss.

If you’ve been frustrated by your lack of progress, this will help you get clear on what actually matters.

Here’s what I cover:

  • Why cardio alone won’t do it - because you can’t out-run your fork!
  • Why simply losing weight won’t get you the results you’re after
  • Why “eating clean” isn’t enough - and what to do instead

If you’ve been frustrated despite all your efforts, this show will clarify what you need to do to finally lose that fat. To move from frustration to making steady, realistic progress.


Resources mentioned:


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17591583 Tue, 05 Aug 2025 04:00:00 +0300 869 Fat loss in Women, midlife fitness, podcast for women, biggest mistakes, strength training in women 1 130 full false #129: FAQs: Training to Failure, Lifting Heavy, Rest Between Sets, Training with Arthritis & What About Cardio? #129: FAQs: Training to Failure, Lifting Heavy, Rest Between Sets, Training with Arthritis & What About Cardio? In this episode, I’m answering five frequently asked questions that come up again and again in my programs, my inbox, and my DMs.

These questions cover the nuances of strength training in midlife, and I share practical advice to help you train smarter — especially if you're new to lifting or have unique concerns like arthritis.

You'll hear my take on:

  • Do you really need to train to failure?
  • How to know if you’re lifting heavy enough
  • How long to rest between sets (and what not to do in your rest period)
  • How to train if you have arthritis or joint issues
  • Whether cardio is still necessary when you strength train

This episode is a great refresher for anyone wondering if they’re doing this “right” — or just looking to optimize their efforts.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this episode, I’m answering five frequently asked questions that come up again and again in my programs, my inbox, and my DMs.

These questions cover the nuances of strength training in midlife, and I share practical advice to help you train smarter — especially if you're new to lifting or have unique concerns like arthritis.

You'll hear my take on:

  • Do you really need to train to failure?
  • How to know if you’re lifting heavy enough
  • How long to rest between sets (and what not to do in your rest period)
  • How to train if you have arthritis or joint issues
  • Whether cardio is still necessary when you strength train

This episode is a great refresher for anyone wondering if they’re doing this “right” — or just looking to optimize their efforts.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17556140 Tue, 29 Jul 2025 04:00:00 +0300 1239 Training to Failure, Lifting Heavy, Rest Between Sets, Training with Arthritis, cardio exercise, cardio vs strength training, 40+ Fitness for women, Podcast for women, lifting weights women, strength training for women, 1 129 full false #128: Simple Tips to Sleep Better - to Boost Recovery, Energy & Strength #128: Simple Tips to Sleep Better - to Boost Recovery, Energy & Strength Struggling with poor sleep? You’re not alone — and it might be affecting more than you think.

When your sleep is off, everything is harder — from your mood and energy to your cravings, focus, and ability to recover from strength training. It doesn’t matter how dialed in your program is… if your recovery is poor, your results will be too.

In this episode, I’m walking you through:

  • Why sleep matters so much for your strength training progress
  • The biggest reasons midlife women struggle with sleep
  • How to build a better nighttime routine — without overhauling your life
  • Two simple sleep tricks to try tonight

If your sleep is a mess right now, this episode will give you both hope and practical tips you can use right away.


Send me your thoughts 😃

Support the show

Let's connect!





]]> Struggling with poor sleep? You’re not alone — and it might be affecting more than you think.

When your sleep is off, everything is harder — from your mood and energy to your cravings, focus, and ability to recover from strength training. It doesn’t matter how dialed in your program is… if your recovery is poor, your results will be too.

In this episode, I’m walking you through:

  • Why sleep matters so much for your strength training progress
  • The biggest reasons midlife women struggle with sleep
  • How to build a better nighttime routine — without overhauling your life
  • Two simple sleep tricks to try tonight

If your sleep is a mess right now, this episode will give you both hope and practical tips you can use right away.


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17521024 Tue, 22 Jul 2025 04:00:00 +0300 2063 Sleep, Sleep in midlife, Sleep better, Recovery, Midlife podcast, 40+ fitness, Tips for better sleep, Sleep problem, insomnia, 1 128 full false #127: 7 Things You Might Be Doing Wrong While Strength Training (which will hold you back!) #127: 7 Things You Might Be Doing Wrong While Strength Training (which will hold you back!) Full show notes here >>


Not seeing the results you want from strength training?

It might be something you're doing during your training session that's slowing down your progress in gaining strength and building muscle.

I’m sharing seven mistakes I see all the time, why they matter, and how to fix them:

  1. Not resting long enough
  2. Poor form
  3. Not controlling the eccentric
  4. Mini-rests between reps
  5. Combining exercises
  6. Not tracking
  7. Lack of stability

If you’re lifting but not seeing visible changes, or want to get the most out of the time you're spending - these training tweaks could be the key.

Enjoy the show!

Resources mentioned: 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Full show notes here >>


Not seeing the results you want from strength training?

It might be something you're doing during your training session that's slowing down your progress in gaining strength and building muscle.

I’m sharing seven mistakes I see all the time, why they matter, and how to fix them:

  1. Not resting long enough
  2. Poor form
  3. Not controlling the eccentric
  4. Mini-rests between reps
  5. Combining exercises
  6. Not tracking
  7. Lack of stability

If you’re lifting but not seeing visible changes, or want to get the most out of the time you're spending - these training tweaks could be the key.

Enjoy the show!

Resources mentioned: 

Send me your thoughts 😃

Support the show

Let's connect!





]]> https://befitafter40.com/post/7-strength-training-mistakes?utm_source=podcast&utm_medium=buzzsprout&utm_campaign=POD127 Coach Lynn Sederlöf-Airisto Buzzsprout-17484278 Tue, 15 Jul 2025 04:00:00 +0300 1942 tips, common mistakes, strength training, learn to lift weights, 40+ fitness, beginner strength training, build muscle, menopause fitness 1 127 full false #126: What You Really Need to Know About Pee Leaks, Prolapse & Your Pelvic Floor - with Jenn Lormand #126: What You Really Need to Know About Pee Leaks, Prolapse & Your Pelvic Floor - with Jenn Lormand Full show notes & Connect with Jenn here >>

If you’ve ever leaked a little when you laugh, sneeze, or lift something heavy — or felt pressure “down there,” this episode is for you.

Pelvic floor dysfunction affects over 52 million women in the U.S. alone. But most women don’t realize that’s what it is. They assume it’s just a normal part of getting older, or something that happens after kids or during workouts — and they quietly live with it. Pee pads get tossed in the shopping cart, and they try not to think about it.

But here’s the truth: Any kind of leakage is a red flag.

In this episode, I sit down with Jenn Lormand, a pelvic floor specialist, to discuss the symptoms of pelvic floor dysfunction and what to do about it.

What We Cover in This Episode:

  • What prolapse actually is — and how it develops over time
  • How perimenopause and menopause contribute to these problems
  • Why Kegels and core bracing are not the answer
  • Why leaking during workouts, sneezing, or laughing is not normal — and why you shouldn't ignore it
  • How some simple, targeted exercises can help retrain and strengthen your pelvic floor
  • BONUS: 5 tips to reduce your risk of bladder infections in midlife


Send me your thoughts 😃

Support the show

Let's connect!





]]> Full show notes & Connect with Jenn here >>

If you’ve ever leaked a little when you laugh, sneeze, or lift something heavy — or felt pressure “down there,” this episode is for you.

Pelvic floor dysfunction affects over 52 million women in the U.S. alone. But most women don’t realize that’s what it is. They assume it’s just a normal part of getting older, or something that happens after kids or during workouts — and they quietly live with it. Pee pads get tossed in the shopping cart, and they try not to think about it.

But here’s the truth: Any kind of leakage is a red flag.

In this episode, I sit down with Jenn Lormand, a pelvic floor specialist, to discuss the symptoms of pelvic floor dysfunction and what to do about it.

What We Cover in This Episode:

  • What prolapse actually is — and how it develops over time
  • How perimenopause and menopause contribute to these problems
  • Why Kegels and core bracing are not the answer
  • Why leaking during workouts, sneezing, or laughing is not normal — and why you shouldn't ignore it
  • How some simple, targeted exercises can help retrain and strengthen your pelvic floor
  • BONUS: 5 tips to reduce your risk of bladder infections in midlife


Send me your thoughts 😃

Support the show

Let's connect!





]]> https://befitafter40.com/126?utm_source=podcast&utm_medium=buzzsprout&utm_campaign=sharelink Coach Lynn Sederlöf-Airisto Buzzsprout-17442749 Tue, 08 Jul 2025 04:00:00 +0300 2641 pelvic floor dysfunction, pee leaks, pelvic floor, kegels, leakage, menopause issues 1 126 full false #125 - Lifting Weights but Not Seeing Results? 6 Programming Mistakes Holding You Back #125 - Lifting Weights but Not Seeing Results? 6 Programming Mistakes Holding You Back Are you lifting weights but not seeing results? 

There are so many moving parts when you're trying to get stronger — and sometimes it's not about effort, it's about how you're training.

This is part one of a three-part series on common mistakes that could be holding you back from getting the results you should be seeing. 

Because yes — there really are better and worse ways to strength train. And most women I work with have been doing it the hard way for years without even realizing it.

In this episode, I walk you through six programming mistakes that can slow — or completely stall — your progress.

Whether you’re following online workouts, doing your own thing at the gym, or just getting started with weights, this episode will help you spot what’s working against you so you can start training smarter.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Are you lifting weights but not seeing results? 

There are so many moving parts when you're trying to get stronger — and sometimes it's not about effort, it's about how you're training.

This is part one of a three-part series on common mistakes that could be holding you back from getting the results you should be seeing. 

Because yes — there really are better and worse ways to strength train. And most women I work with have been doing it the hard way for years without even realizing it.

In this episode, I walk you through six programming mistakes that can slow — or completely stall — your progress.

Whether you’re following online workouts, doing your own thing at the gym, or just getting started with weights, this episode will help you spot what’s working against you so you can start training smarter.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17403053 Tue, 01 Jul 2025 04:00:00 +0300 1829 strength training, learn to lift weights, 40+ fitness, beginner strength training, build muscle, menopause fitness 1 125 full false #124: Do Men & Women Need to Strength Train Differently? #124: Do Men & Women Need to Strength Train Differently? One of my listeners recently asked whether men and women should strength train differently — and in this episode, I’m breaking down what you really need to know.

We’re diving into what actually matters when it comes to building strength in midlife, and whether your workouts should look different from your son’s, your partner’s, or your younger self’s.

You’ll hear: 

  • What actually makes a program effective — regardless of gender 
  • Why programming can look different from person to person 
  • What to watch out for when training with men or younger family members 
  • Why a program designed for women in midlife might be worth considering — even if the exercises aren’t different

This episode is a reminder that strength training doesn’t need to be complicated to be effective.

Send me your thoughts 😃

Support the show

Let's connect!





]]> One of my listeners recently asked whether men and women should strength train differently — and in this episode, I’m breaking down what you really need to know.

We’re diving into what actually matters when it comes to building strength in midlife, and whether your workouts should look different from your son’s, your partner’s, or your younger self’s.

You’ll hear: 

  • What actually makes a program effective — regardless of gender 
  • Why programming can look different from person to person 
  • What to watch out for when training with men or younger family members 
  • Why a program designed for women in midlife might be worth considering — even if the exercises aren’t different

This episode is a reminder that strength training doesn’t need to be complicated to be effective.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17369163 Tue, 24 Jun 2025 04:00:00 +0300 1299 tips for building muscle, strength training tips, fitness mistakes, menopause fitness, muscle after menopause 1 124 full false #123: Bulking & Cutting - should you be doing it? #123: Bulking & Cutting - should you be doing it? Should you bulk to build muscle? And then go into a cut to get toned?

These phrases are everywhere online — but are they actually helpful for women in midlife?

In episode 123 of 40+ Fitness for Women, I explain what bulking and cutting are and explain why these bodybuilding tactics don't make sense for most women in their 40s, 50s, and beyond.

I also touch on something that’s been bothering me — the subtle promotion of GLP-1 microdosing by fitness influencers who should know better.


In this episode:

  • What bulking and cutting actually mean
  • Why “bulking” is probably going to leave you with results you don't like
  • What to do instead if your goal is muscle, strength, and long-term results
  • A quick word on GLP-1 micro dosing and online promotions that feel... off

If you’re tired of complicated trends and just want clear guidance on what works, this episode will help you cut through the noise and stay focused on what matters.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Should you bulk to build muscle? And then go into a cut to get toned?

These phrases are everywhere online — but are they actually helpful for women in midlife?

In episode 123 of 40+ Fitness for Women, I explain what bulking and cutting are and explain why these bodybuilding tactics don't make sense for most women in their 40s, 50s, and beyond.

I also touch on something that’s been bothering me — the subtle promotion of GLP-1 microdosing by fitness influencers who should know better.


In this episode:

  • What bulking and cutting actually mean
  • Why “bulking” is probably going to leave you with results you don't like
  • What to do instead if your goal is muscle, strength, and long-term results
  • A quick word on GLP-1 micro dosing and online promotions that feel... off

If you’re tired of complicated trends and just want clear guidance on what works, this episode will help you cut through the noise and stay focused on what matters.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17324790 Tue, 17 Jun 2025 04:00:00 +0300 1070 tips for building muscle, strength training tips, fitness mistakes, menopause fitness, bulking, cutting, dieting tips, muscle after menopause 1 123 full false #122: How to Combine Strength Training, Cardio, and Everything Else #122: How to Combine Strength Training, Cardio, and Everything Else Ever wonder how to fit strength training into your week — especially when you also want to include other types of exercise?

In this episode, I walk you through the key things to consider when building a weekly workout schedule that includes strength training and leaves room for the other things you love. This isn’t a one-size-fits-all formula — it’s about helping you create something that works for your goals, your energy levels, and your real life.

You'll hear:

  • Why Strength Training should be Your anchor
  • What to consider when adding cardio, walking, and recovery days
  • How stress, recovery, and life circumstances impact your schedule
  • How to decide what type of movement to pair together — and when to back off
  • Tips for designing a week of training that supports your long-term health and consistency


Resources mentioned:

Episode #67: Sprint Intercal Training

Send me your thoughts 😃

Support the show

Let's connect!





]]> Ever wonder how to fit strength training into your week — especially when you also want to include other types of exercise?

In this episode, I walk you through the key things to consider when building a weekly workout schedule that includes strength training and leaves room for the other things you love. This isn’t a one-size-fits-all formula — it’s about helping you create something that works for your goals, your energy levels, and your real life.

You'll hear:

  • Why Strength Training should be Your anchor
  • What to consider when adding cardio, walking, and recovery days
  • How stress, recovery, and life circumstances impact your schedule
  • How to decide what type of movement to pair together — and when to back off
  • Tips for designing a week of training that supports your long-term health and consistency


Resources mentioned:

Episode #67: Sprint Intercal Training

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17304298 Tue, 10 Jun 2025 04:00:00 +0300 1442 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 122 full false #121: Are You Strength Training or Just Working Out with Weights? #121: Are You Strength Training or Just Working Out with Weights? There’s a lot of noise out there about “strength training” — but are you really doing it?

If your workouts involve dumbbells, sweat, and a fast pace… you might just be doing cardio with weights. And if you’re not following certain key principles, you're missing out on the true benefits of strength training.

In this episode, I break down:

  • The key differences between strength training and working out with weights
  • What proper strength training looks like
  • Why workouts like BodyPump or random YouTube videos often miss the mark
  • How to tell if you're applying progressive overload (and why that matters)
  • The surprising truth about heart rate, rest periods, and combo moves


This one’s a must-listen if you’ve ever wondered whether what you’re doing “counts” - and what to change if you want stronger bones, better blood sugar control, more muscle, and greater independence in midlife and beyond.


Resources mentioned in this episode:


If you’re ready to stop spinning your wheels and actually get strong — this is where to start.

Send me your thoughts 😃

Support the show

Let's connect!





]]> There’s a lot of noise out there about “strength training” — but are you really doing it?

If your workouts involve dumbbells, sweat, and a fast pace… you might just be doing cardio with weights. And if you’re not following certain key principles, you're missing out on the true benefits of strength training.

In this episode, I break down:

  • The key differences between strength training and working out with weights
  • What proper strength training looks like
  • Why workouts like BodyPump or random YouTube videos often miss the mark
  • How to tell if you're applying progressive overload (and why that matters)
  • The surprising truth about heart rate, rest periods, and combo moves


This one’s a must-listen if you’ve ever wondered whether what you’re doing “counts” - and what to change if you want stronger bones, better blood sugar control, more muscle, and greater independence in midlife and beyond.


Resources mentioned in this episode:


If you’re ready to stop spinning your wheels and actually get strong — this is where to start.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17246476 Tue, 03 Jun 2025 04:00:00 +0300 1183 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 121 full false #120: What to Do When Your Strength Training Program Changes – and Why You Shouldn’t Just Jump In #120: What to Do When Your Strength Training Program Changes – and Why You Shouldn’t Just Jump In When it’s time to swap out an exercise in your program — whether to freshen things up or work your muscles in a new way — it’s easy to assume you can go just as hard as before.

But here’s the truth: even if you’re strong, your body needs time to adapt to a new movement. Especially in midlife, when old injuries and cranky joints are more common. Diving in too fast can set you back.

In episode 120, I walk you through:

  1. Why sticking with the same exercises for 8–12 weeks is key to progress
  2. How to safely introduce a new or returning movement (even if you’re strong!)
  3. My personal example of switching from leg presses to Bulgarian split squats
  4. The smart way I program swaps so you can keep progressing 

Enjoy the episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> When it’s time to swap out an exercise in your program — whether to freshen things up or work your muscles in a new way — it’s easy to assume you can go just as hard as before.

But here’s the truth: even if you’re strong, your body needs time to adapt to a new movement. Especially in midlife, when old injuries and cranky joints are more common. Diving in too fast can set you back.

In episode 120, I walk you through:

  1. Why sticking with the same exercises for 8–12 weeks is key to progress
  2. How to safely introduce a new or returning movement (even if you’re strong!)
  3. My personal example of switching from leg presses to Bulgarian split squats
  4. The smart way I program swaps so you can keep progressing 

Enjoy the episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17215264 Tue, 27 May 2025 04:00:00 +0300 607 strength training program changes, exercise progression tips, workout program transition, how to change your workout routine, strength training for women over 40, safe exercise modifications, midlife fitness tips, progressive overload explained, bulgarian 1 120 full false #119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough #119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough Struggling to get enough protein in your day? Most of us aren’t eating enough — and how do I know? Because it’s almost impossible to do without conscious effort and some level of meal planning.

So let’s talk about protein.

In this episode, I share:

  1. Why protein is especially important in midlife
  2. How much you really need
  3. How to calculate your daily target
  4. What to look for in a good protein powder
  5. A practical, real-life way to plan your meals to hit your protein goal without stress


P.S. If you have questions about protein, send them to me — I’d love to do a future episode answering your FAQs. Send me a message via Instagram >>

Enjoy the show!


Resources mentioned in the episode: 

– Protein powder recommendations >>  

– Midlife Fat Loss Formula >>


Send me your thoughts 😃

Support the show

Let's connect!





]]> Struggling to get enough protein in your day? Most of us aren’t eating enough — and how do I know? Because it’s almost impossible to do without conscious effort and some level of meal planning.

So let’s talk about protein.

In this episode, I share:

  1. Why protein is especially important in midlife
  2. How much you really need
  3. How to calculate your daily target
  4. What to look for in a good protein powder
  5. A practical, real-life way to plan your meals to hit your protein goal without stress


P.S. If you have questions about protein, send them to me — I’d love to do a future episode answering your FAQs. Send me a message via Instagram >>

Enjoy the show!


Resources mentioned in the episode: 

– Protein powder recommendations >>  

– Midlife Fat Loss Formula >>


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17174756 Tue, 20 May 2025 04:00:00 +0300 1341 1 119 full false #118: The Love-Hate Relationship We Have with Our Bodies (And What Helped Me Change It) #118: The Love-Hate Relationship We Have with Our Bodies (And What Helped Me Change It) This episode is a little more personal.

I’m talking about something so many of us carry quietly: the complicated relationship we’ve had with our bodies for decades. From pinching belly fat as a teen to being picked last in PE to trying to “fix” the things we don’t like… it’s a journey so many midlife women know all too well.

In this episode, I’m sharing my own story - how sports and strength training helped me shift from hating parts of my body to actually loving what it could do. Not just in the gym, but in everyday life. And why that shift matters more than ever now, as we age.

This is about more than aesthetics. It’s about seeing our bodies not as a problem to fix, but as a partner in the life we want to keep living - fully and actively - for decades to come.

If you’ve ever felt frustrated with your body but also proud of what it’s capable of, this one’s for you.

Send me your thoughts 😃

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]]> This episode is a little more personal.

I’m talking about something so many of us carry quietly: the complicated relationship we’ve had with our bodies for decades. From pinching belly fat as a teen to being picked last in PE to trying to “fix” the things we don’t like… it’s a journey so many midlife women know all too well.

In this episode, I’m sharing my own story - how sports and strength training helped me shift from hating parts of my body to actually loving what it could do. Not just in the gym, but in everyday life. And why that shift matters more than ever now, as we age.

This is about more than aesthetics. It’s about seeing our bodies not as a problem to fix, but as a partner in the life we want to keep living - fully and actively - for decades to come.

If you’ve ever felt frustrated with your body but also proud of what it’s capable of, this one’s for you.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17122093 Tue, 13 May 2025 04:00:00 +0300 995 body image, self-confidence, strength training, lift weights, 1 118 full false #117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter) #117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter) When it comes to seeing results from strength training, what you do outside of your workouts matters just as much as what happens during them—especially in midlife.

In part 2 of this series, I’m walking you through the lifestyle choices that either support or slow down your progress. These aren’t trendy hacks or extreme routines. They’re the kinds of everyday habits that help your body recover, build muscle, and feel better overall.

You’ll learn:

  • Why recovery time is when your muscles actually grow
  • How much food and protein you really need to support your training
  • The truth about creatine, sleep, stress—and yes, even alcohol
  • Why training hard without supporting your body can actually backfire

These are simple, sustainable changes that make a big difference—not just for your training, but for how you feel every day as a woman in midlife.

Enjoy the episode!


Resources mentioned:

  • Episode #116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)
  • Episode #110: The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery)
  • Episode #32: How to get enough protein each day - practical tips for eating more protein
  • Episode #63: Tips for Better Quality Sleep in Menopause
  • Episode #41: Stress: Why you should NOT ignore it in menopause

Send me your thoughts 😃

Support the show

Let's connect!





]]> When it comes to seeing results from strength training, what you do outside of your workouts matters just as much as what happens during them—especially in midlife.

In part 2 of this series, I’m walking you through the lifestyle choices that either support or slow down your progress. These aren’t trendy hacks or extreme routines. They’re the kinds of everyday habits that help your body recover, build muscle, and feel better overall.

You’ll learn:

  • Why recovery time is when your muscles actually grow
  • How much food and protein you really need to support your training
  • The truth about creatine, sleep, stress—and yes, even alcohol
  • Why training hard without supporting your body can actually backfire

These are simple, sustainable changes that make a big difference—not just for your training, but for how you feel every day as a woman in midlife.

Enjoy the episode!


Resources mentioned:

  • Episode #116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)
  • Episode #110: The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery)
  • Episode #32: How to get enough protein each day - practical tips for eating more protein
  • Episode #63: Tips for Better Quality Sleep in Menopause
  • Episode #41: Stress: Why you should NOT ignore it in menopause

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17055148 Tue, 06 May 2025 04:00:00 +0300 1212 1 117 full false #116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control) #116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control) When will I see results? And how can I get there faster?

These are questions everyone asks when starting strength training - and in this episode, we’re diving into the real answers. 

If you’ve been lifting weights and wondering whether it’s working (or why your progress isn’t matching someone else’s), this episode is for you.

In part 1 of this 2-part series, I'm looking at the real factors that influence your results. Some are completely out of your control (like your age and muscle fiber type). But others - like how you train - make a huge difference.


You’ll learn:

  1. The role genetics, age, and hormones play in your training outcomes
  2. What actually matters inside your workouts if you want to see change
  3. 5 key training-related habits that give you the best chance at visible, lasting results

Hit play to learn what you should (and shouldn’t) be focusing on.


Resources mentioned:

  1. Episode #114 – Progressive Overload

Send me your thoughts 😃

Support the show

Let's connect!





]]> When will I see results? And how can I get there faster?

These are questions everyone asks when starting strength training - and in this episode, we’re diving into the real answers. 

If you’ve been lifting weights and wondering whether it’s working (or why your progress isn’t matching someone else’s), this episode is for you.

In part 1 of this 2-part series, I'm looking at the real factors that influence your results. Some are completely out of your control (like your age and muscle fiber type). But others - like how you train - make a huge difference.


You’ll learn:

  1. The role genetics, age, and hormones play in your training outcomes
  2. What actually matters inside your workouts if you want to see change
  3. 5 key training-related habits that give you the best chance at visible, lasting results

Hit play to learn what you should (and shouldn’t) be focusing on.


Resources mentioned:

  1. Episode #114 – Progressive Overload

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-17027813 Tue, 29 Apr 2025 04:00:00 +0300 1463 1 116 full false #115: 7 Must-Haves for a Strength Training Program That Works (Without Wasting Time) #115: 7 Must-Haves for a Strength Training Program That Works (Without Wasting Time) You want to lift weights, build muscle, and feel stronger… but how do you know if the program you’re following is actually helping you get there?

In this episode, I’m giving you a simple 7-point checklist to evaluate any weight training program - whether it’s something you found online or one from your gym.


You’ll learn:

  • Why more exercises and longer sessions don’t equal better results
  • The ideal number of exercises, sets, and sessions per week
  • What to look for (and what to avoid) in free fitness programs


This episode will help you train smarter and make sure you’re following a program that actually supports your goals in midlife.


Resources Mentioned:

  • Episode #114: Progressive Overload
  • Episode #22: Unilateral weight training
  • My membership >> 

Hit play to find out what makes a great weight training program - and how to spot the red flags.


Send me your thoughts 😃

Support the show

Let's connect!





]]> You want to lift weights, build muscle, and feel stronger… but how do you know if the program you’re following is actually helping you get there?

In this episode, I’m giving you a simple 7-point checklist to evaluate any weight training program - whether it’s something you found online or one from your gym.


You’ll learn:

  • Why more exercises and longer sessions don’t equal better results
  • The ideal number of exercises, sets, and sessions per week
  • What to look for (and what to avoid) in free fitness programs


This episode will help you train smarter and make sure you’re following a program that actually supports your goals in midlife.


Resources Mentioned:

  • Episode #114: Progressive Overload
  • Episode #22: Unilateral weight training
  • My membership >> 

Hit play to find out what makes a great weight training program - and how to spot the red flags.


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16995053 Tue, 22 Apr 2025 04:00:00 +0300 1589 strength training, learn to lift weights, weight training membership, 40+ fitness, beginner strength training, build muscle, menopause fitness 1 115 full false #114: Progressive Overload: Build Muscle & Get Toned in Midlife (Step-by-Step Guide) #114: Progressive Overload: Build Muscle & Get Toned in Midlife (Step-by-Step Guide) If you’ve been working out with weights but feel like your arms still jiggle and you're not looking more toned, then this episode is a must-listen.

In episode #114, I'm getting back to basics and covering one of the most important principles in strength training: progressive overload. 

If you want results - like better muscle tone, more strength, and a firmer, fitter body - progressive overload is the key. 


You’ll learn:

  • What progressive overload really means (no, it’s not just “lift heavy”)
  • Why random workouts and group fitness classes aren't great ways to build muscle
  • How to use reps, weights, and simple tracking to apply progressive overload
  • What to do when progress slows down (or life gets in the way)


Whether your goal is to get stronger, feel more confident in a sleeveless top, or keep up with the grandkids - this is foundational information you need.

Hit play and learn how to train smarter - not harder.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you’ve been working out with weights but feel like your arms still jiggle and you're not looking more toned, then this episode is a must-listen.

In episode #114, I'm getting back to basics and covering one of the most important principles in strength training: progressive overload. 

If you want results - like better muscle tone, more strength, and a firmer, fitter body - progressive overload is the key. 


You’ll learn:

  • What progressive overload really means (no, it’s not just “lift heavy”)
  • Why random workouts and group fitness classes aren't great ways to build muscle
  • How to use reps, weights, and simple tracking to apply progressive overload
  • What to do when progress slows down (or life gets in the way)


Whether your goal is to get stronger, feel more confident in a sleeveless top, or keep up with the grandkids - this is foundational information you need.

Hit play and learn how to train smarter - not harder.


Resources mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16957932 Tue, 15 Apr 2025 04:00:00 +0300 1436 tips for building muscle, strength training tips, fitness mistakes, menopause fitness, muscle after menopause 1 114 full false #113: Tips for Working with an In-Person Personal Trainer (when starting weight training in midlife) #113: Tips for Working with an In-Person Personal Trainer (when starting weight training in midlife) If you're hesitant about starting weight training on your own, then a session (or more) with an in-person personal trainer can be a great choice.

In this episode of the podcast I go over some tips for how to get the most out of that session with a personal trainer - so you can get start getting stronger and build muscle effectively. 

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you're hesitant about starting weight training on your own, then a session (or more) with an in-person personal trainer can be a great choice.

In this episode of the podcast I go over some tips for how to get the most out of that session with a personal trainer - so you can get start getting stronger and build muscle effectively. 

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16903924 Tue, 08 Apr 2025 04:00:00 +0300 397 weight training, beginner weight lifting, resistance training, midlife health and fitness 1 113 full false #112: Reflections on menopause, fitness & life on my 54th Birthday #112: Reflections on menopause, fitness & life on my 54th Birthday 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

Send me your thoughts 😃

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]]> 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16874671 Tue, 01 Apr 2025 04:00:00 +0300 1237 menopause, perimenopause, fitness journey, fat loss, weight training 1 112 full false #111: 6 Strength Training Mistakes Midlife Women Make at the Gym (and how to fix them) #111: 6 Strength Training Mistakes Midlife Women Make at the Gym (and how to fix them) Are you unknowingly sabotaging your strength training progress?

If you’ve started lifting weights, this episode is a must-listen. 

Over the years, I’ve seen some common mistakes women make in the weight room - most of them with the best intentions. 

But the truth is, these well-meaning habits could be slowing you down or holding you back.

In this episode I’m sharing 6 mistakes I see women making in the gym—and what to do instead so you can get better results in less time.

You'll learn: 

  • The biggest strength training mistakes I see women making 
  • Why more sets and more exercises don’t always lead to more results
  • How to get better results in less time by training smarter

Tune in to make sure you're not leaving results on the table! 

Resources mentioned in this episode: 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Are you unknowingly sabotaging your strength training progress?

If you’ve started lifting weights, this episode is a must-listen. 

Over the years, I’ve seen some common mistakes women make in the weight room - most of them with the best intentions. 

But the truth is, these well-meaning habits could be slowing you down or holding you back.

In this episode I’m sharing 6 mistakes I see women making in the gym—and what to do instead so you can get better results in less time.

You'll learn: 

  • The biggest strength training mistakes I see women making 
  • Why more sets and more exercises don’t always lead to more results
  • How to get better results in less time by training smarter

Tune in to make sure you're not leaving results on the table! 

Resources mentioned in this episode: 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16839442 Tue, 25 Mar 2025 04:00:00 +0200 1012 tips for building muscle, strength training tips, fitness mistakes, menopause fitness, muscle after menopause 1 111 full false #110 - The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery) #110 - The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery) 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16785388 Tue, 18 Mar 2025 04:00:00 +0200 1554 1 110 full true #109: Strength Training: How Quickly to Increase Your Weights? #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. 

In this episode, I break down the three phases of strength training, what to expect as you move through them, and how to know when it's time to go heavier. 

Plus, I share key tips to make steady, sustainable progress.

Resources Mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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. 

In this episode, I break down the three phases of strength training, what to expect as you move through them, and how to know when it's time to go heavier. 

Plus, I share key tips to make steady, sustainable progress.

Resources Mentioned:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16751024 Tue, 11 Mar 2025 04:00:00 +0200 1691 weight training, beginner weight lifting, resistance training, weight training vs cardio, building muscle, weight training tips, progressive overload, 1 109 full false #108: FAQs: Training Frequency, Supplements & Fat Loss after 40 #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 training 2x week enough? (or do you need more)
  • What supplements do I recommend - and use - in midlife? (and what I don't buy into)
  • Is fat loss possible in menopause? (or do we need to resign ourselves to being heavier)

Resources mentioned in this episode:

  • Join my Fat Loss Workshop >> 
  • Recommended episode #54: Perimenopause: what it is and how I survived it.

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 training 2x week enough? (or do you need more)
  • What supplements do I recommend - and use - in midlife? (and what I don't buy into)
  • Is fat loss possible in menopause? (or do we need to resign ourselves to being heavier)

Resources mentioned in this episode:

  • Join my Fat Loss Workshop >> 
  • Recommended episode #54: Perimenopause: what it is and how I survived it.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16709889 Tue, 04 Mar 2025 04:00:00 +0200 1678 1 108 full false #107: How to Warm Up to Lift Heavy Weights #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 else). 

But you know what I mean: when you get to the point where the idea of just grabbing your working weights and going for it feels like not such a good idea. 

If some Personal Trainer or fitness influencer told you that 15 minutes of cardio is the best way to warm up, I disagree. 

In this episode of the podcast, I share the best way to warm up to lift heavy - including some concrete examples of how to warm up for heavy sets. Use this method to get the most out of your training sessions and minimize the risk of injury.

Resources mentioned in the episode: 


Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 else). 

But you know what I mean: when you get to the point where the idea of just grabbing your working weights and going for it feels like not such a good idea. 

If some Personal Trainer or fitness influencer told you that 15 minutes of cardio is the best way to warm up, I disagree. 

In this episode of the podcast, I share the best way to warm up to lift heavy - including some concrete examples of how to warm up for heavy sets. Use this method to get the most out of your training sessions and minimize the risk of injury.

Resources mentioned in the episode: 


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16652916 Tue, 25 Feb 2025 04:00:00 +0200 1088 1 107 full false #106: How to improve your weight lifting using form videos #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 your form.

When your form isn’t right, you’re not only increasing your risk of injury, you might also be making exercises harder than they need to be (and not in a good way!).

The good news? A quick form check could make ALL the difference.

In this episode, I dive into:

  • The benefits of taking form videos
  • How to take form videos to improve your lifting technique
  • How to spot and fix form mistakes on your own

Resources mentioned in this episode:

🎥 Flip Stick >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 your form.

When your form isn’t right, you’re not only increasing your risk of injury, you might also be making exercises harder than they need to be (and not in a good way!).

The good news? A quick form check could make ALL the difference.

In this episode, I dive into:

  • The benefits of taking form videos
  • How to take form videos to improve your lifting technique
  • How to spot and fix form mistakes on your own

Resources mentioned in this episode:

🎥 Flip Stick >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16621999 Tue, 18 Feb 2025 04:00:00 +0200 837 1 106 full false #105: Is Lifting Weights Not Your Thing? Too boring? Doesn't work for you? Let's chat... #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, there are other forms of exercise, but none that build muscle & strength and confer the health benefits that weight training does. Plus those muscles are essential for keeping us out of the nursing home. 

In this episode, I address the common statements I hear from midlife women who don't lift. 

  • "Weight training is not my thing"
  • "I tried it and it doesn't work for me"
  • "Weight training is boring"


If any of those statements sound familiar - this is the episode for you. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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, there are other forms of exercise, but none that build muscle & strength and confer the health benefits that weight training does. Plus those muscles are essential for keeping us out of the nursing home. 

In this episode, I address the common statements I hear from midlife women who don't lift. 

  • "Weight training is not my thing"
  • "I tried it and it doesn't work for me"
  • "Weight training is boring"


If any of those statements sound familiar - this is the episode for you. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16580953 Tue, 11 Feb 2025 04:00:00 +0200 1287 1 105 full false #104: Your Metabolism in Midlife: Why It Slows Down & How to Fix It #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. your total daily energy expenditure (TDEE) - and how to tweak them to work in your favor. 

If you want to eat more without gaining weight, maintain (or boost!) your metabolism, and finally understand what’s really going on with your energy balance, this episode is for you!


Tune in to learn:

  • The four key components of your total daily energy expenditure (TDEE)
  • How to speed up your metabolism (yes, it's possible!)
  • How to increase how many calories you burn each day without extreme dieting or hours of cardio


Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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. your total daily energy expenditure (TDEE) - and how to tweak them to work in your favor. 

If you want to eat more without gaining weight, maintain (or boost!) your metabolism, and finally understand what’s really going on with your energy balance, this episode is for you!


Tune in to learn:

  • The four key components of your total daily energy expenditure (TDEE)
  • How to speed up your metabolism (yes, it's possible!)
  • How to increase how many calories you burn each day without extreme dieting or hours of cardio


Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16537457 Tue, 04 Feb 2025 04:00:00 +0200 1686 tdee, metabolism, boost metabolism, midlife podcast, weight loss tips, 1 104 full false #103: Get Toned for Summer 2025: A simple strategy to lose fat and build muscle #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 can do the same - without extreme diets or endless cardio.

In this episode, I cover:

  • My proven two-step strategy for toning up
  • The optimal time to start a calorie deficit
  • Steps to effectively prepare for fat loss 
  • Two must-dos to hold onto your muscle when you're dieting


Resources mentioned in this episode:

Enjoy the episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 can do the same - without extreme diets or endless cardio.

In this episode, I cover:

  • My proven two-step strategy for toning up
  • The optimal time to start a calorie deficit
  • Steps to effectively prepare for fat loss 
  • Two must-dos to hold onto your muscle when you're dieting


Resources mentioned in this episode:

Enjoy the episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16482671 Tue, 28 Jan 2025 04:00:00 +0200 1087 fat loss tips, weight loss tips, get toned, build muscle, body recomposition 1 103 full false #102: Combo vs. Compound Exercises: Which are better for building muscle in midlife? #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. 

In this episode of 40+ Fitness for Women podcast, I explain the difference between combo exercises and compound exercises - and why one is FAR SUPERIOR to the other when it comes to building and maintaining muscle. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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. 

In this episode of 40+ Fitness for Women podcast, I explain the difference between combo exercises and compound exercises - and why one is FAR SUPERIOR to the other when it comes to building and maintaining muscle. 

Send me your thoughts 😃

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]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16448009 Tue, 21 Jan 2025 04:00:00 +0200 937 strength training, learn to lift weights, 40+ fitness, beginner strength training, build muscle, menopause fitness 1 102 full false #101: 10 Reasons Muscle Matters for Women Over 40 (Benefits of having more muscle on your body) #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 it’s so important for women in perimenopause and menopause. 

Muscle plays a role in nearly every aspect of your health and quality of life, from boosting your metabolism to improving your balance and even helping you recover from illness.

Curious about how muscle can transform your body and your future? Tune in to learn more—and to get inspired to start building yours today!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 it’s so important for women in perimenopause and menopause. 

Muscle plays a role in nearly every aspect of your health and quality of life, from boosting your metabolism to improving your balance and even helping you recover from illness.

Curious about how muscle can transform your body and your future? Tune in to learn more—and to get inspired to start building yours today!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16412938 Tue, 14 Jan 2025 04:00:00 +0200 1722 Weight training, beginner weight training, fitness tips, weight lifting tips, menopause fitness, 40+ fitness, women's fitness tips 1 101 full false #100: 10 Reasons Weight Training Is Essential for Women Over 40 (Benefits of lifting weights) #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 over just some of the benefits of weight training (10 of them) Though lifting weights is beneficial to anyone at any age, I'm focusing on the reasons that strength training is especially important for women in perimenopause and beyond. 

The benefits of weight training in midlife that I talk about include:

  • How weight training affects body composition
  • How weight training strengthens muscles
  • How weight training strengthens tendons & ligaments
  • How to increase your bone density by lifting weights
  • How weight prevents frailty and functional decline
  • How weight training reverses mitochondrial aging
  • The mental health benefits of weight training


Enjoy the show - and please share with your friends so that they can learn more about what's going on with their bodies in midlife too!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 over just some of the benefits of weight training (10 of them) Though lifting weights is beneficial to anyone at any age, I'm focusing on the reasons that strength training is especially important for women in perimenopause and beyond. 

The benefits of weight training in midlife that I talk about include:

  • How weight training affects body composition
  • How weight training strengthens muscles
  • How weight training strengthens tendons & ligaments
  • How to increase your bone density by lifting weights
  • How weight prevents frailty and functional decline
  • How weight training reverses mitochondrial aging
  • The mental health benefits of weight training


Enjoy the show - and please share with your friends so that they can learn more about what's going on with their bodies in midlife too!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16369908 Tue, 07 Jan 2025 04:00:00 +0200 1913 1 100 full false #99: 6 Realistic New Year’s Resolutions for Fitness & Health in Perimenopause & Beyond #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 into the trap of quick-fix diets or juice cleanses.

These resolutions are tailored to work with your body at this stage of life, focusing on lifestyle changes that are practical, achievable, and designed to help you thrive in perimenopause and beyond.

Here are the 6 resolutions I discuss:

  1. Get better sleep 
  2. Increase your daily movement
  3. Start strength training at least twice a week
  4. Eat more protein 
  5. Reduce your stress 
  6. Add sprint interval training to your routine

Tune in to hear why each one is so important and how to make these lifestyle changes work for you. 

No juice cleanses, no crash diets—just realistic habits to help you build a strong, healthy, and vibrant body for the decades ahead.


Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 into the trap of quick-fix diets or juice cleanses.

These resolutions are tailored to work with your body at this stage of life, focusing on lifestyle changes that are practical, achievable, and designed to help you thrive in perimenopause and beyond.

Here are the 6 resolutions I discuss:

  1. Get better sleep 
  2. Increase your daily movement
  3. Start strength training at least twice a week
  4. Eat more protein 
  5. Reduce your stress 
  6. Add sprint interval training to your routine

Tune in to hear why each one is so important and how to make these lifestyle changes work for you. 

No juice cleanses, no crash diets—just realistic habits to help you build a strong, healthy, and vibrant body for the decades ahead.


Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16343983 Tue, 31 Dec 2024 04:00:00 +0200 1652 1 99 full false #98: Q&A: Training after Illness, Lifting Straps, Boredom with Weight Training, and My HRT Journey #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:

  1. How to get back into training after being sick?
  2. Do I use lifting straps, and when would I recommend them?
  3. How can weight training sessions be made less boring?
  4. Am I on hormone replacement therapy (HRT), and what’s my experience with it?

Do you have a question you’d like me to answer in a future episode? Drop me a DM on Instagram - I’d love to hear from you!


Send me your thoughts 😃

Support the show

Let's connect!





]]> 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:

  1. How to get back into training after being sick?
  2. Do I use lifting straps, and when would I recommend them?
  3. How can weight training sessions be made less boring?
  4. Am I on hormone replacement therapy (HRT), and what’s my experience with it?

Do you have a question you’d like me to answer in a future episode? Drop me a DM on Instagram - I’d love to hear from you!


Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16314253 Tue, 24 Dec 2024 04:00:00 +0200 1994 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 98 full false #97: 6 Things I've Changed My Mind About as a Menopause Fitness Coach #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 — have completely transformed my thinking.

In this episode, I share six things I’ve changed my mind about:

  1. My definition of being in “good shape”
  2. Tracking calories burned during a workout
  3. The importance of sleep
  4. Weight training
  5. Aging
  6. Tracking what you eat

Listen to the episode to hear what I’ve learned—it might change the way you think about your own health, fitness, and aging journey too!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 — have completely transformed my thinking.

In this episode, I share six things I’ve changed my mind about:

  1. My definition of being in “good shape”
  2. Tracking calories burned during a workout
  3. The importance of sleep
  4. Weight training
  5. Aging
  6. Tracking what you eat

Listen to the episode to hear what I’ve learned—it might change the way you think about your own health, fitness, and aging journey too!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16266289 Tue, 17 Dec 2024 04:00:00 +0200 1493 1 97 full false #96: My Best Tips for Staying on Track During the Holidays #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?

In this episode of 40+ Fitness for Women, I share:

  • How to balance indulgence with consistency during the holidays
  • Practical tips for eating at parties, handling buffets, and staying on track
  • Why it’s okay to adjust your workouts—and how to plan realistically
  • The key habits that make it easier to stay in control without feeling deprived

This episode is all about finding that happy medium so you can enjoy the season without starting over come January.


Resources mentioned in this episode:

  • Listen to Episode 89 to learn more about using a calorie budget

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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?

In this episode of 40+ Fitness for Women, I share:

  • How to balance indulgence with consistency during the holidays
  • Practical tips for eating at parties, handling buffets, and staying on track
  • Why it’s okay to adjust your workouts—and how to plan realistically
  • The key habits that make it easier to stay in control without feeling deprived

This episode is all about finding that happy medium so you can enjoy the season without starting over come January.


Resources mentioned in this episode:

  • Listen to Episode 89 to learn more about using a calorie budget

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16226146 Tue, 10 Dec 2024 04:00:00 +0200 1590 diet tips, weight training tips, holiday fitness tips, avoid weight gain, avoid losing gains 1 96 full false #94: Overwhelmed by midlife fitness tips? Here's what to focus on & what to ignore #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 strong, healthy, and confident. It’s time to cut through the noise and focus on what really works.


In this episode, I:

  • Review the most common (and confusing) fitness and health messages for women in midlife
  • Clear up misconceptions about cortisol, belly fat, cardio, and more
  • Provide a practical, no-nonsense list of what to focus on for your health and fitness in midlife



Resources mentioned in the episode: 

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 strong, healthy, and confident. It’s time to cut through the noise and focus on what really works.


In this episode, I:

  • Review the most common (and confusing) fitness and health messages for women in midlife
  • Clear up misconceptions about cortisol, belly fat, cardio, and more
  • Provide a practical, no-nonsense list of what to focus on for your health and fitness in midlife



Resources mentioned in the episode: 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16152764 Tue, 26 Nov 2024 04:00:00 +0200 2100 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 94 full false #93: 3 ways to build grip strength to keep progressing your lifts #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 weak grip hold you back!


You’ll learn:

  • 3 strategies to increase grip strength without slowing your progress
  • How poor grip strength can lead to elbow pain and how to avoid it
  • The importance of balancing grip support tools with grip-building exercises


Additional resources mentioned in this episode include:

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 weak grip hold you back!


You’ll learn:

  • 3 strategies to increase grip strength without slowing your progress
  • How poor grip strength can lead to elbow pain and how to avoid it
  • The importance of balancing grip support tools with grip-building exercises


Additional resources mentioned in this episode include:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16097420 Tue, 19 Nov 2024 00:00:00 +0200 1016 learn to lift weights, strength training tips, grip strength, 1 93 full false #92: The Roadmap to Lifting Heavy in Menopause #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 - so you can get stronger while avoiding injury.

I’ll walk you through:

  • How heavy lifting with shorter sets is recommended in midlife
  • The importance of mastering technique before increasing weight
  • The role of intensity and “working to failure” in building muscle
  • Practical tips on adjusting your rep ranges and weights as your body adapts

If you’re ready to start lifting heavier but want to do it safely and sustainably, this episode offers a step-by-step guide to help you progress with confidence. 

Tune in to learn how to set yourself up for strength, resilience, and long-term success!

🎧 Listen now and begin your journey to lifting heavy the right way.

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 - so you can get stronger while avoiding injury.

I’ll walk you through:

  • How heavy lifting with shorter sets is recommended in midlife
  • The importance of mastering technique before increasing weight
  • The role of intensity and “working to failure” in building muscle
  • Practical tips on adjusting your rep ranges and weights as your body adapts

If you’re ready to start lifting heavier but want to do it safely and sustainably, this episode offers a step-by-step guide to help you progress with confidence. 

Tune in to learn how to set yourself up for strength, resilience, and long-term success!

🎧 Listen now and begin your journey to lifting heavy the right way.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16069237 Tue, 12 Nov 2024 04:00:00 +0200 1274 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 92 full false #91: Back to Heavy Lifting with a Cranky Knee – My Story #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 knee limitations and slowly building back strength and range of motion - without risking further damage.

Tune in as I discuss:

  • The step-by-step approach I used to train safely with an aging, worn-down knee
  • Exercises and modifications that kept my muscles strong while protecting my knee
  • How listening to your body and making careful adjustments can help you progress, even with setbacks


If you’ve been wondering how to balance building strength with a sensitive joint or old injury, I hope my story can inspire you to keep moving forward safely and effectively!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 knee limitations and slowly building back strength and range of motion - without risking further damage.

Tune in as I discuss:

  • The step-by-step approach I used to train safely with an aging, worn-down knee
  • Exercises and modifications that kept my muscles strong while protecting my knee
  • How listening to your body and making careful adjustments can help you progress, even with setbacks


If you’ve been wondering how to balance building strength with a sensitive joint or old injury, I hope my story can inspire you to keep moving forward safely and effectively!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-16016780 Tue, 05 Nov 2024 04:00:00 +0200 1444 weight training tips, menopause fitness, strength training 1 91 full false #90: Balance: Use it or Lose it! #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 how you can improve it without adding extra hours to your week.

Tune in as I share:

  • Easy ways to incorporate balance exercises into your daily routine
  • How small tweaks to everyday activities can help challenge and improve your balance
  • Three levels of balance exercises, from beginner to advanced, that you can start doing today
  • How practicing balance now can prevent falls and improve your quality of life as you age

You don’t have to spend hours in balance classes—learn how to keep your balance in check with small, easy-to-do changes in your daily life.

Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 how you can improve it without adding extra hours to your week.

Tune in as I share:

  • Easy ways to incorporate balance exercises into your daily routine
  • How small tweaks to everyday activities can help challenge and improve your balance
  • Three levels of balance exercises, from beginner to advanced, that you can start doing today
  • How practicing balance now can prevent falls and improve your quality of life as you age

You don’t have to spend hours in balance classes—learn how to keep your balance in check with small, easy-to-do changes in your daily life.

Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-15974633 Tue, 29 Oct 2024 04:00:00 +0200 733 Menopause fitness, balance, fit for life 1 90 full false #89: Why 1200 calorie/day diets & cheat days don’t work & what to do instead #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!

In this episode of 40+ Fitness for Women, I break down why super low-calorie diets and cheat days aren’t as effective as you think—especially for women in perimenopause and menopause.

Tune in as I discuss:

  • Why 1200-calorie per day diets leave you feeling exhausted and frustrated
  • How cheat days often undo all your hard work
  • Why you should think of your calories like a budget—and how to manage them better
  • A smarter, more sustainable approach to fat loss
  • My own experience with tracking and managing calories for consistent results

If you’ve been dieting and feel stuck, this episode will help you rethink your strategy for better, more sustainable progress.

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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!

In this episode of 40+ Fitness for Women, I break down why super low-calorie diets and cheat days aren’t as effective as you think—especially for women in perimenopause and menopause.

Tune in as I discuss:

  • Why 1200-calorie per day diets leave you feeling exhausted and frustrated
  • How cheat days often undo all your hard work
  • Why you should think of your calories like a budget—and how to manage them better
  • A smarter, more sustainable approach to fat loss
  • My own experience with tracking and managing calories for consistent results

If you’ve been dieting and feel stuck, this episode will help you rethink your strategy for better, more sustainable progress.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-15941893 Tue, 22 Oct 2024 04:00:00 +0300 950 weight loss tips, menopause weight gain, diet plans, calories, how to lose fat, 1 89 full false #88: Why I don't recommend BodyPump, F45 and Orangetheory for women in menopause #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 be the best choice for women in perimenopause and menopause who want to regain or maintain muscle. 💪

Tune in as I discuss:

  • Why so many women (myself included) mistakenly believe these classes will 'take care of' our muscles
  • The difference between training your muscles for endurance vs. strength
  • How to adjust your fitness routine for more effective muscle-building results
  • Why systematic strength training with progressive overload is key 🔑
  • When and how these classes can still play a role in your fitness journey

If you’ve been putting in the effort but not seeing the results you want, this episode may provide some clues as to why.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 be the best choice for women in perimenopause and menopause who want to regain or maintain muscle. 💪

Tune in as I discuss:

  • Why so many women (myself included) mistakenly believe these classes will 'take care of' our muscles
  • The difference between training your muscles for endurance vs. strength
  • How to adjust your fitness routine for more effective muscle-building results
  • Why systematic strength training with progressive overload is key 🔑
  • When and how these classes can still play a role in your fitness journey

If you’ve been putting in the effort but not seeing the results you want, this episode may provide some clues as to why.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-15907997 Tue, 15 Oct 2024 04:00:00 +0300 1077 menopause fitness, how to build muscle, effective workouts, fitness tips for women, midlife fitness 1 88 full false #87: My Fit After 50 Journey Update #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 and lifestyle have evolved over the last few years. 

Plus, if you’re new to my show, you’ll get to know a bit more about my background, my journey, and how strength training has truly transformed my life after 50.


Tune in as I share:

  • The ups and downs of my fitness journey over the past few years
  • How I went from feeling “fluffy” and losing muscle tone to being leaner, stronger, and healthier than ever
  • My approach to sustainable weight training, nutrition, and making movement a lifestyle
  • The changes that made the biggest impact—not just on my body, but on my confidence and health
  • How to create habits that help you stay fit without diets or extremes 


If you’re wondering what’s possible for you, or just want some inspiration to kick off (or continue!) your own fitness journey, I hope my story will inspire you to take those next steps!


Resources mentioned in the episode:   

My strength training programs >>
My walkpad >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 and lifestyle have evolved over the last few years. 

Plus, if you’re new to my show, you’ll get to know a bit more about my background, my journey, and how strength training has truly transformed my life after 50.


Tune in as I share:

  • The ups and downs of my fitness journey over the past few years
  • How I went from feeling “fluffy” and losing muscle tone to being leaner, stronger, and healthier than ever
  • My approach to sustainable weight training, nutrition, and making movement a lifestyle
  • The changes that made the biggest impact—not just on my body, but on my confidence and health
  • How to create habits that help you stay fit without diets or extremes 


If you’re wondering what’s possible for you, or just want some inspiration to kick off (or continue!) your own fitness journey, I hope my story will inspire you to take those next steps!


Resources mentioned in the episode:   

My strength training programs >>
My walkpad >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-15862228 Tue, 08 Oct 2024 04:00:00 +0300 1454 fitness journey, weight loss journey, get fit after 50, strength training in menopause, menopause fitness tips, 1 87 full false #86: What Dumbbells Do You Need to Start Strength Training at Home? #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 training journey—even if you're new to lifting.

In this episode, I cover:

  • How to choose the right weights based on your current strength level
  • Why starting with just two pairs (one light and one heavier) is often enough
  • Tips for finding affordable dumbbells, including adjustable options and secondhand sources

If you've been holding back on starting strength training because you’re unsure about weights, this episode will give you the confidence to get started—without overthinking it!

Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 training journey—even if you're new to lifting.

In this episode, I cover:

  • How to choose the right weights based on your current strength level
  • Why starting with just two pairs (one light and one heavier) is often enough
  • Tips for finding affordable dumbbells, including adjustable options and secondhand sources

If you've been holding back on starting strength training because you’re unsure about weights, this episode will give you the confidence to get started—without overthinking it!

Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-15826614 Tue, 01 Oct 2024 04:00:00 +0300 437 weight training, beginner weight lifting, resistance training, midlife health and fitness, strength training, how to lift weights, how to start strength training, home workouts 1 86 full false #85: How Often Should You Strength Train? (and what's the benefit of lifting more often) #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 fits best with your lifestyle and goals.

In this episode, I cover:

  • The benefits of training at different frequencies
  • How to effectively schedule each option into your week
  • What extra results you can expect from training more frequently
  • Why two days a week is more than enough to see progress

Whether you’re just getting started or are looking to fine-tune your routine, this episode will help you figure out how to balance your workouts with your busy life and still get results.

Resources mentioned in this episode:

  • Not lifting yet? Check out my Learn to Lift Courses for structured programs designed for midlife women.
  • Need help building your training routine? Explore my Monthly Membership for done-for-you programming.

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 fits best with your lifestyle and goals.

In this episode, I cover:

  • The benefits of training at different frequencies
  • How to effectively schedule each option into your week
  • What extra results you can expect from training more frequently
  • Why two days a week is more than enough to see progress

Whether you’re just getting started or are looking to fine-tune your routine, this episode will help you figure out how to balance your workouts with your busy life and still get results.

Resources mentioned in this episode:

  • Not lifting yet? Check out my Learn to Lift Courses for structured programs designed for midlife women.
  • Need help building your training routine? Explore my Monthly Membership for done-for-you programming.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Coach Lynn Sederlöf-Airisto Buzzsprout-15785534 Tue, 24 Sep 2024 04:00:00 +0300 942 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 85 full false #84: 5 Reasons Your Muscles Aren't Growing (and how to fix it) #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 effort.
 
Whether you’re in perimenopause, menopause, or beyond, these common pitfalls can stand in the way of your muscle-building goals.

In this episode, I cover:

  1. Mixing cardio with weight training
  2. Switching programs too often
  3. Not eating enough protein
  4. Skimping on sleep
  5. Lacking patience with the process

If you’ve been frustrated with your progress, this episode is packed with actionable tips that will help you get back on track and start seeing the muscle gains you deserve.

Resources mentioned in this episode: 

  • Struggling with sleep? Check out episode #63 for tips on improving your rest 
  • Having trouble getting enough protein? Check out episode #32

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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 effort.
 
Whether you’re in perimenopause, menopause, or beyond, these common pitfalls can stand in the way of your muscle-building goals.

In this episode, I cover:

  1. Mixing cardio with weight training
  2. Switching programs too often
  3. Not eating enough protein
  4. Skimping on sleep
  5. Lacking patience with the process

If you’ve been frustrated with your progress, this episode is packed with actionable tips that will help you get back on track and start seeing the muscle gains you deserve.

Resources mentioned in this episode: 

  • Struggling with sleep? Check out episode #63 for tips on improving your rest 
  • Having trouble getting enough protein? Check out episode #32

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15746189 Tue, 17 Sep 2024 04:00:00 +0300 671 1 84 full false #83: Are you Exercising or Training? Why It Matters in Midlife Fitness #83: Are you Exercising or Training? Why It Matters in Midlife Fitness Ever wonder why all those hours in group fitness classes, spinning, or yoga aren't delivering the toned, strong look you used to have?

In this episode of 40+ Fitness for Women, we're diving deep into the crucial difference between exercising and training—and why it matters more than ever for women in perimenopause and menopause.

  • Learn why losing muscle mass is a natural part of aging—and how to counter it with the right approach.
  • Discover the importance of having a goal-oriented training plan to build muscle and improve your health, beyond just exercising.
  • Get insights on tracking your workouts, applying progressive overload, and the basics of supporting your training with enough protein intake and rest.

It's time to move beyond just exercising and start training with purpose. If you're ready to build the body you want to live in as you age, this episode is for you!

Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Ever wonder why all those hours in group fitness classes, spinning, or yoga aren't delivering the toned, strong look you used to have?

In this episode of 40+ Fitness for Women, we're diving deep into the crucial difference between exercising and training—and why it matters more than ever for women in perimenopause and menopause.

  • Learn why losing muscle mass is a natural part of aging—and how to counter it with the right approach.
  • Discover the importance of having a goal-oriented training plan to build muscle and improve your health, beyond just exercising.
  • Get insights on tracking your workouts, applying progressive overload, and the basics of supporting your training with enough protein intake and rest.

It's time to move beyond just exercising and start training with purpose. If you're ready to build the body you want to live in as you age, this episode is for you!

Resources mentioned in this episode:

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15700466 Tue, 10 Sep 2024 04:00:00 +0300 756 weight training, beginner weight lifting, resistance training, midlife health and fitness 1 83 full false #82: Client Interview: Brandon's Midlife Fitness Transformation #82: Client Interview: Brandon's Midlife Fitness Transformation Struggling to see results from your usual workout routines? Feeling frustrated with your body as you navigate perimenopause or menopause? You’re not alone! 

In this episode of 40+ Fitness for Women, I sit down with my client Brandon, a 46-year-old mom of two, who shares her inspiring journey from cardio queen to confident weightlifter. 

Discover how she overcame her fears, embraced strength training, and transformed her fitness routine and her life.


In this episode, you'll hear:

  • How to start weight training safely—even if you've never lifted before
  • The importance of muscle mass and bone density for women over 40
  •  How to fit workouts into a busy schedule (because who has time for hours at the gym?)
  •  Real-life tips for overcoming gym intimidation and building confidence


Plus, Brandon reveals:

  • Her biggest struggles and how she overcame them
  • How focusing on strength instead of cardio changed her mindset and results
  • Practical advice for busy moms and working women who feel like there's no time to work out


Resources mentioned in this episode:


Ready to take control of your fitness journey and feel strong and empowered at any age? Listen in and get inspired!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Struggling to see results from your usual workout routines? Feeling frustrated with your body as you navigate perimenopause or menopause? You’re not alone! 

In this episode of 40+ Fitness for Women, I sit down with my client Brandon, a 46-year-old mom of two, who shares her inspiring journey from cardio queen to confident weightlifter. 

Discover how she overcame her fears, embraced strength training, and transformed her fitness routine and her life.


In this episode, you'll hear:

  • How to start weight training safely—even if you've never lifted before
  • The importance of muscle mass and bone density for women over 40
  •  How to fit workouts into a busy schedule (because who has time for hours at the gym?)
  •  Real-life tips for overcoming gym intimidation and building confidence


Plus, Brandon reveals:

  • Her biggest struggles and how she overcame them
  • How focusing on strength instead of cardio changed her mindset and results
  • Practical advice for busy moms and working women who feel like there's no time to work out


Resources mentioned in this episode:


Ready to take control of your fitness journey and feel strong and empowered at any age? Listen in and get inspired!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15661736 Tue, 03 Sep 2024 04:00:00 +0300 2166 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 82 full false #81: Learn to Lift Beginner-Friendly Programs for Home and Gym #81: Learn to Lift Beginner-Friendly Programs for Home and Gym In this episode of 40+ Fitness for Women, I’m pulling back the curtain on my strength training programs and how they’re designed to help women in midlife build real, lasting strength. 

Whether you’re just starting out or looking to refine your routine, I share how my approach makes it easy to fit strength training into your busy life—whether you train at home or in the gym.

In this episode, you’ll learn:

  • Why real strength training—not the watered-down versions often marketed to women—is key to staying strong and healthy as you age
  • How I make strength training accessible with flexible options: home or gym, 2, 3, or 4 days per week
  • My focus on choosing effective, no-nonsense exercises that deliver results
  • What the difference are between my self-study course, group program & 1-to-1 coaching


Interested in working with me? Here are three ways to get started:


If you’ve been searching for a straightforward, effective way to start strength training, this episode gives you a peek into how you can get started today—no matter how busy your life is. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this episode of 40+ Fitness for Women, I’m pulling back the curtain on my strength training programs and how they’re designed to help women in midlife build real, lasting strength. 

Whether you’re just starting out or looking to refine your routine, I share how my approach makes it easy to fit strength training into your busy life—whether you train at home or in the gym.

In this episode, you’ll learn:

  • Why real strength training—not the watered-down versions often marketed to women—is key to staying strong and healthy as you age
  • How I make strength training accessible with flexible options: home or gym, 2, 3, or 4 days per week
  • My focus on choosing effective, no-nonsense exercises that deliver results
  • What the difference are between my self-study course, group program & 1-to-1 coaching


Interested in working with me? Here are three ways to get started:


If you’ve been searching for a straightforward, effective way to start strength training, this episode gives you a peek into how you can get started today—no matter how busy your life is. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15623164 Tue, 27 Aug 2024 04:00:00 +0300 1261 weight training, beginner weight lifting, resistance training, weight training vs cardio, building muscle, weight training tips 1 81 full false #80: Are you training with enough INTENSITY? #80: Are you training with enough INTENSITY? How hard you train matters. If you're not training close to your maximal, you may be leaving results on the table. 


In this episode, I share: 

  • Three myths about what builds muscle
  • How to ensure you're training with enough intensity
  • A couple of exercises you can see what going to failure feels like
  • Tips for beginner weight trainers
  • Tips for more advanced lifters who are training to failure
  • What training to failure looks like in practice


Link to video showing involuntary slowdown >> 
Link to video showing training to failure >>

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> How hard you train matters. If you're not training close to your maximal, you may be leaving results on the table. 


In this episode, I share: 

  • Three myths about what builds muscle
  • How to ensure you're training with enough intensity
  • A couple of exercises you can see what going to failure feels like
  • Tips for beginner weight trainers
  • Tips for more advanced lifters who are training to failure
  • What training to failure looks like in practice


Link to video showing involuntary slowdown >> 
Link to video showing training to failure >>

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15592482 Tue, 20 Aug 2024 04:00:00 +0300 1114 weight training, beginner weight lifting, resistance training, midlife health and fitness 1 80 full false #79 - Lifting Heavy: What it means to lift heavy & Why you need to do it #79 - Lifting Heavy: What it means to lift heavy & Why you need to do it Are you intimidated by the idea of lifting heavy weights? Think you might get injured or that it's just not for you? In this episode of the podcast, we’re busting myths and breaking barriers about what lifting heavy really means for women in midlife.

In this episode, I discuss:

  • What "lifting heavy" truly means for women in midlife
  • The importance of lifting heavy for your unique strength level
  • How to avoid the comparison game and focus on your own progress
  • The surprising benefits of lifting heavy for everyday activities
  • Real-life examples of progressing from light to heavy weights


Resources mentioned in the episode:

  • Episode 49: Why You Need to Lift Heavy – Quick Lesson in Muscle Biology
  • Episode 57: Why Cardio with Weights is Not the Same as Strength Training


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Are you intimidated by the idea of lifting heavy weights? Think you might get injured or that it's just not for you? In this episode of the podcast, we’re busting myths and breaking barriers about what lifting heavy really means for women in midlife.

In this episode, I discuss:

  • What "lifting heavy" truly means for women in midlife
  • The importance of lifting heavy for your unique strength level
  • How to avoid the comparison game and focus on your own progress
  • The surprising benefits of lifting heavy for everyday activities
  • Real-life examples of progressing from light to heavy weights


Resources mentioned in the episode:

  • Episode 49: Why You Need to Lift Heavy – Quick Lesson in Muscle Biology
  • Episode 57: Why Cardio with Weights is Not the Same as Strength Training


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15550418 Tue, 13 Aug 2024 04:00:00 +0300 1033 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 79 full false #78: How Tracking Your Strength Training Sessions Speeds Up Results #78: How Tracking Your Strength Training Sessions Speeds Up Results Are you tracking your lifts? 🤔

If not, there are some good reasons why you should. I go through them in this episode of the podcast. 

📝 You can use paper and pen or a fancy app - it's up to you (I prefer pen and paper myself). 

And if you don't have a tracker yet, download a copy of my free Google-sheets based tracker here >>

Enjoy the show!
x Lynn


Send me your thoughts 😃

Support the show

Let's connect!





]]> Are you tracking your lifts? 🤔

If not, there are some good reasons why you should. I go through them in this episode of the podcast. 

📝 You can use paper and pen or a fancy app - it's up to you (I prefer pen and paper myself). 

And if you don't have a tracker yet, download a copy of my free Google-sheets based tracker here >>

Enjoy the show!
x Lynn


Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15519251 Tue, 06 Aug 2024 04:00:00 +0300 1107 weight training, beginner weight lifting, resistance training, weight training vs cardio, building muscle, weight training tips 1 78 full false #77- FAQs: Protein, macros, 'forbidden' foods & maintaining weight loss #77- FAQs: Protein, macros, 'forbidden' foods & maintaining weight loss I recently asked my followers what questions they want answered, and in this episode, I answer some questions I received about protein, macros, 'forbidden' foods, and weight loss. 


In this episode, I answer the following questions:

⭐ How can I get enough protein without gaining weight?

⭐ What should my macros be?

⭐ Are there any foods that are off-limits during this perimenopause?

⭐ How can I keep the weight off once I've lost it?


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> I recently asked my followers what questions they want answered, and in this episode, I answer some questions I received about protein, macros, 'forbidden' foods, and weight loss. 


In this episode, I answer the following questions:

⭐ How can I get enough protein without gaining weight?

⭐ What should my macros be?

⭐ Are there any foods that are off-limits during this perimenopause?

⭐ How can I keep the weight off once I've lost it?


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15473119 Tue, 30 Jul 2024 04:00:00 +0300 1434 protein, macros, weight loss, protein and fitness, fitness tips, 1 77 full false #76: How to Lose Belly Fat in perimenopause and menopause #76: How to Lose Belly Fat in perimenopause and menopause Have you noticed increased fat around your waist as you go through menopause?

If so, you are not alone: this was the TOP question I was asked when women could ask me anything.

 In this episode, I tell you how you're going to be able to get rid of that belly fat and keep it off! 


You'll learn: 

✅ What causes the accumulation of belly fat in women in perimenopause

✅ How to get rid of belly fat

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Have you noticed increased fat around your waist as you go through menopause?

If so, you are not alone: this was the TOP question I was asked when women could ask me anything.

 In this episode, I tell you how you're going to be able to get rid of that belly fat and keep it off! 


You'll learn: 

✅ What causes the accumulation of belly fat in women in perimenopause

✅ How to get rid of belly fat

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15434116 Tue, 23 Jul 2024 04:00:00 +0300 827 fat loss, weight loss, lose fat, diet tips, how to get rid of belly fat, lose belly fat, lose fat 1 76 full false #75: Tips for Starting & Maintaining your Fitness Habits - with Dr. Peggy Malone #75: Tips for Starting & Maintaining your Fitness Habits - with Dr. Peggy Malone Have you had trouble getting started with weight training or in staying consistent with your training?

If so, this episode is for you!

In this episode, I talk with Life Coach Peggy Malone who works with midlife women about different strategies which can help you to start and stay consistent with your fitness habits. 

We discuss many different ways to build and maintain good habits (because one size does not fit all!) They include: 

  1. Connecting the habit you want to build with your values
  2. Tapping into the wisdom of your future self
  3. The All-or-something vs. all-or-nothing mentality
  4. The "do it for 5 minutes" rule
  5. Habit stacking
  6. Changing your identity
  7. Building systems to get you to your goals
  8. The need for accountability

Enjoy the show!

Connect with Dr. Peggy: 

  • Her website: https://drpeggymalone.com/
  • On Instagram: https://www.instagram.com/drpeggymalone/
  • On Facebook: https://www.facebook.com/DoctorPeggyMalone/

Send me your thoughts 😃

Support the show

Let's connect!





]]> Have you had trouble getting started with weight training or in staying consistent with your training?

If so, this episode is for you!

In this episode, I talk with Life Coach Peggy Malone who works with midlife women about different strategies which can help you to start and stay consistent with your fitness habits. 

We discuss many different ways to build and maintain good habits (because one size does not fit all!) They include: 

  1. Connecting the habit you want to build with your values
  2. Tapping into the wisdom of your future self
  3. The All-or-something vs. all-or-nothing mentality
  4. The "do it for 5 minutes" rule
  5. Habit stacking
  6. Changing your identity
  7. Building systems to get you to your goals
  8. The need for accountability

Enjoy the show!

Connect with Dr. Peggy: 

  • Her website: https://drpeggymalone.com/
  • On Instagram: https://www.instagram.com/drpeggymalone/
  • On Facebook: https://www.facebook.com/DoctorPeggyMalone/

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15397107 Tue, 16 Jul 2024 04:00:00 +0300 2568 habits, fitness habits, habit stacking, all-or-nothing, all-or-something, accountability, fitness journey, creating habits 1 75 full false #74: Rep Ranges: How to work with them & the best rep range for you #74: Rep Ranges: How to work with them & the best rep range for you Did you know that a prevailing myth in fitness is that to get 'toned', you should work with low weights and high reps? That's just not true. 

So how many reps should you be doing? 

Well, it depends...


In episode #74 of 40+ Fitness for Women, I discuss: 

✔️ The pros and cons of working in low vs. high rep ranges, 

✔️ The recommended rep ranges for women in perimenopause and post-menopause

✔️ My recommendation for women over 40 who are just getting started

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Did you know that a prevailing myth in fitness is that to get 'toned', you should work with low weights and high reps? That's just not true. 

So how many reps should you be doing? 

Well, it depends...


In episode #74 of 40+ Fitness for Women, I discuss: 

✔️ The pros and cons of working in low vs. high rep ranges, 

✔️ The recommended rep ranges for women in perimenopause and post-menopause

✔️ My recommendation for women over 40 who are just getting started

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15354709 Tue, 09 Jul 2024 04:00:00 +0300 1258 weight training, beginner weight lifting, resistance training, building muscle, weight training tips 1 74 full false #73: Vacation & How to Stay on Track with your Training #73: Vacation & How to Stay on Track with your Training Are you thinking of putting your fitness on pause for the summer? 👇

Vacation season is here, and the temptation to put your fitness goals on hold till fall is huge. 😎

But as women in perimenopause and post-menopause, getting back in shape in the fall is no longer a matter of couple weeks of discipline because our bodies don't respond the way they used to. 

Taking the whole summer off from training means losing the precious strength and muscle tissue you've built, and getting it back will take time and work. 

So, how about avoiding the decline?

You CAN hold on to your muscle and still enjoy the summer - and this episode explains how. 

Plus, you'll get some tips on how to avoid the summer weight gain.

Enjoy the show!

Mentioned in the show: check out my latest Instagram post for some exercises you can do while on vacation >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> Are you thinking of putting your fitness on pause for the summer? 👇

Vacation season is here, and the temptation to put your fitness goals on hold till fall is huge. 😎

But as women in perimenopause and post-menopause, getting back in shape in the fall is no longer a matter of couple weeks of discipline because our bodies don't respond the way they used to. 

Taking the whole summer off from training means losing the precious strength and muscle tissue you've built, and getting it back will take time and work. 

So, how about avoiding the decline?

You CAN hold on to your muscle and still enjoy the summer - and this episode explains how. 

Plus, you'll get some tips on how to avoid the summer weight gain.

Enjoy the show!

Mentioned in the show: check out my latest Instagram post for some exercises you can do while on vacation >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15326207 Tue, 02 Jul 2024 04:00:00 +0300 2059 weight training tips, beginner weight lifting, resistance training, maintaining muscle, training on vacation, fitness journey 1 73 full false #72: Lifting with Injuries & Age-Related Issues #72: Lifting with Injuries & Age-Related Issues We're not 20 anymore. 

Our bodies have been through LIFE, and that means that most of us have some area of our bodies that don't work quite so perfectly anymore.

😬 Maybe it's a cranky knee. 

😬 Maybe you have arthritis in your joints. 

😬 Or maybe you've got a recent injury.


Those do not need to stop you from lifting weights and keeping your body strong and fit. 

In episode #72, I share what training with injuries and age-related wear-and-tear is like, and how you can modify your training to accommodate your limitations so you can keep lifting.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> We're not 20 anymore. 

Our bodies have been through LIFE, and that means that most of us have some area of our bodies that don't work quite so perfectly anymore.

😬 Maybe it's a cranky knee. 

😬 Maybe you have arthritis in your joints. 

😬 Or maybe you've got a recent injury.


Those do not need to stop you from lifting weights and keeping your body strong and fit. 

In episode #72, I share what training with injuries and age-related wear-and-tear is like, and how you can modify your training to accommodate your limitations so you can keep lifting.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15282451 Tue, 25 Jun 2024 04:00:00 +0300 1110 1 72 full false #71: Weight Loss Drugs #71: Weight Loss Drugs Weight loss drugs like Ozempic, Wegovy, and Mounjaro are becoming mainstream in the USA. The shots are being offered not only to those who need to lose weight for health reasons but also to normal-weight people who are looking for an easy way to get skinny. Women especially are hopping on board the weight loss bus. 

But as with any drug, there are downsides too. 

In this episode of the podcast, I share my thoughts on using weight loss drugs. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Weight loss drugs like Ozempic, Wegovy, and Mounjaro are becoming mainstream in the USA. The shots are being offered not only to those who need to lose weight for health reasons but also to normal-weight people who are looking for an easy way to get skinny. Women especially are hopping on board the weight loss bus. 

But as with any drug, there are downsides too. 

In this episode of the podcast, I share my thoughts on using weight loss drugs. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15248941 Tue, 18 Jun 2024 04:00:00 +0300 1012 weight loss, ozempic, semaglutide, fat loss, diet tips 1 71 full false #70: Why You'll Build More Muscle with a Structured Weight Training Program #70: Why You'll Build More Muscle with a Structured Weight Training Program If you've noticed the loss of muscle tone that so many women in their 40s, 50s or 60s wake up to, and you are working out regularly, then this episode is for you. 

One of the biggest misconceptions in the fitness industry is that any workout with weights will 'tone you up' (ie. build muscle) but that's just not true. 

I used to believe that too, and I was devastated when despite going to my beloved Pump and Bootcamp classes, and working my tail off, my muscle tone disappeared. 😭

There is a science to building muscle. 💪

When we're younger, our bodies respond better to less 'optimal' training, but as our estrogen levels decline in menopause, we need to train more effectively - and a structured weight training program will allow you to do just that.

In episode #70 of 40+ Fitness for Women, I discuss why you'll build more muscle with a structured weight training program. 

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you've noticed the loss of muscle tone that so many women in their 40s, 50s or 60s wake up to, and you are working out regularly, then this episode is for you. 

One of the biggest misconceptions in the fitness industry is that any workout with weights will 'tone you up' (ie. build muscle) but that's just not true. 

I used to believe that too, and I was devastated when despite going to my beloved Pump and Bootcamp classes, and working my tail off, my muscle tone disappeared. 😭

There is a science to building muscle. 💪

When we're younger, our bodies respond better to less 'optimal' training, but as our estrogen levels decline in menopause, we need to train more effectively - and a structured weight training program will allow you to do just that.

In episode #70 of 40+ Fitness for Women, I discuss why you'll build more muscle with a structured weight training program. 

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15189363 Tue, 11 Jun 2024 04:00:00 +0300 1610 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 70 full false #69: Balancing your Hormones - What it Means & How to Do It #69: Balancing your Hormones - What it Means & How to Do It Balancing your hormones is one of the latest buzzwords in fitness, but what does that mean? What hormones need "balancing", and how is it best to balance them? 🤔

In this episode, I take a look at some of the key hormones affecting 40+ women and share my thoughts and experiences on "balancing" them. 

So, if you're looking for a decidedly low-hype discussion of the topic, this is the episode for you. 😉

(Spoiler alert: I am not pushing any supplements or pills!)

Send me your thoughts 😃

Support the show

Let's connect!





]]> Balancing your hormones is one of the latest buzzwords in fitness, but what does that mean? What hormones need "balancing", and how is it best to balance them? 🤔

In this episode, I take a look at some of the key hormones affecting 40+ women and share my thoughts and experiences on "balancing" them. 

So, if you're looking for a decidedly low-hype discussion of the topic, this is the episode for you. 😉

(Spoiler alert: I am not pushing any supplements or pills!)

Send me your thoughts 😃

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]]> Lynn Sederlöf-Airisto Buzzsprout-15168884 Tue, 04 Jun 2024 04:00:00 +0300 1418 balancing hormones, hormones, estrogen, progesterone, testosterone, melatonin, menopause health, stress management, hormone replacement therapy, HRT 1 69 full false #68: 8 Mistakes Stopping You from Getting 'Toned' #68: 8 Mistakes Stopping You from Getting 'Toned' 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!

Send me your thoughts 😃

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]]> 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!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15122690 Tue, 28 May 2024 04:00:00 +0300 1832 weight training, beginner weight lifting, resistance training, weight training vs cardio, building muscle, weight training tips 1 68 full false #67: Sprint Interval Training aka SIT #67: Sprint Interval Training aka SIT What is the best kind of cardio to be doing as a woman in perimenopause or post-menopause? Is it zone 2 cardio? HIIT sessions? Or should you be doing long steady-state sessions? 

The answer may surprise you: the recommendation for women in perimenopause and menopause is to do maximal high-intensity cardio called Sprint Interval Training (SIT). 

In this episode of 40+ Fitness for Women podcast, you'll learn: 

🏃‍♀️ What Sprint Interval Training is

🏃‍♀️ What the benefits of Spring Interval Training are

🏃‍♀️ How to start doing Sprint Interval Training

🏃‍♀️ How to fit Sprint Interval Training into your week alongside your weight training

x Lynn 

Send me your thoughts 😃

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]]> What is the best kind of cardio to be doing as a woman in perimenopause or post-menopause? Is it zone 2 cardio? HIIT sessions? Or should you be doing long steady-state sessions? 

The answer may surprise you: the recommendation for women in perimenopause and menopause is to do maximal high-intensity cardio called Sprint Interval Training (SIT). 

In this episode of 40+ Fitness for Women podcast, you'll learn: 

🏃‍♀️ What Sprint Interval Training is

🏃‍♀️ What the benefits of Spring Interval Training are

🏃‍♀️ How to start doing Sprint Interval Training

🏃‍♀️ How to fit Sprint Interval Training into your week alongside your weight training

x Lynn 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15085105 Tue, 21 May 2024 04:00:00 +0300 1813 SIT, HIIT, cardio, sprint interval training, cardio in midlife, midlife fitness tips 1 67 full false #66: How Women's Bodies Change in Menopause #66: How Women's Bodies Change in Menopause 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.

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15039343 Tue, 14 May 2024 04:00:00 +0300 1297 menopause, perimenopause, menopause fitness, estrogen, weight loss, weight gain, midlife fitness tips 1 66 full false #65: How to STOP your metabolism from slowing down in midlife #65: How to STOP your metabolism from slowing down in midlife 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

Send me your thoughts 😃

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]]> 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-15003330 Tue, 07 May 2024 04:00:00 +0300 1475 metabolism, weight loss, fat loss, midlife weight gain, menopause, fitness myths 1 65 full false #64: How to Warm-Up and Cool-Down for Weight Lifting #64: How to Warm-Up and Cool-Down for Weight Lifting 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) >>

Send me your thoughts 😃

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]]> 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) >>

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14954020 Tue, 30 Apr 2024 04:00:00 +0300 1412 full false #63: Tips for Better Quality Sleep in Menopause #63: Tips for Better Quality Sleep in Menopause Are you getting good sleep? Sleep is one of the cornerstones to thriving in midlife, and one of the biggest challenges for many women.😣

That's why I devoted episode #63 of the podcast to this topic. 

In it, you'll learn: 

✅ What the 3 stages of sleep are and why each is important

✅ How to plan your training to support good sleep

✅ Tips on eating & drinking to sleep better

✅ Preparing your body for sleep

✅ How to optimize your sleep environment

✅ Supplements & medications to help with sleep

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Are you getting good sleep? Sleep is one of the cornerstones to thriving in midlife, and one of the biggest challenges for many women.😣

That's why I devoted episode #63 of the podcast to this topic. 

In it, you'll learn: 

✅ What the 3 stages of sleep are and why each is important

✅ How to plan your training to support good sleep

✅ Tips on eating & drinking to sleep better

✅ Preparing your body for sleep

✅ How to optimize your sleep environment

✅ Supplements & medications to help with sleep

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14917374 Tue, 23 Apr 2024 04:00:00 +0300 2023 full false #62: The Benefits of Tracking What You Eat #62: The Benefits of Tracking What You Eat In this episode, I share why I believe tracking what you eat can be extremely useful if you want to eat healthier and/or manage your weight. 

Enjoy the show!

 


Send me your thoughts 😃

Support the show

Let's connect!





]]> In this episode, I share why I believe tracking what you eat can be extremely useful if you want to eat healthier and/or manage your weight. 

Enjoy the show!

 


Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14875804 Tue, 16 Apr 2024 04:00:00 +0300 1320 weight loss tips, tracking macros, protein tips, weight management 1 62 full false #61: How to Safely Start Weight Training After Age 40 #61: How to Safely Start Weight Training After Age 40 Resources mentioned in the episode: 


One of the biggest concerns women have about starting weight training is safety. Understandably, they don't want to get hurt when lifting heavy things. 

In this episode, I discuss the things that you should keep in mind when getting started with weights when you are in midlife - even if you have been an active exerciser: 

  • Some exercises that I would avoid
  • How to get your body used to this new form of exercise
  • What to do about pre-existing injuries
  • Listening to your body - what's normal and not

Weight training is one of the BEST things you can do for yourself to keep your body strong and functional as you age. 🤗

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 


One of the biggest concerns women have about starting weight training is safety. Understandably, they don't want to get hurt when lifting heavy things. 

In this episode, I discuss the things that you should keep in mind when getting started with weights when you are in midlife - even if you have been an active exerciser: 

  • Some exercises that I would avoid
  • How to get your body used to this new form of exercise
  • What to do about pre-existing injuries
  • Listening to your body - what's normal and not

Weight training is one of the BEST things you can do for yourself to keep your body strong and functional as you age. 🤗

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14832151 Tue, 09 Apr 2024 07:00:00 +0300 1256 1 61 full false #60: How to Lose 10 lbs by Summer: My 6-point formula for fat loss #60: How to Lose 10 lbs by Summer: My 6-point formula for fat loss Resources mentioned in the episode: 


It's spring, and as our thoughts turn to summer, many women are thinking about how to look and feel their best in more revealing summer clothing. Many will start trying to burn more calories by for example running, or restrict calories by starting a diet. 

In this episode, I share what I would do if I were looking to lose 10 lbs by summer. It's a proven 6-step system that can not only enable you to get the weight off, but teach you new habits which enable you to keep the weight off. 

Enjoy the show. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 


It's spring, and as our thoughts turn to summer, many women are thinking about how to look and feel their best in more revealing summer clothing. Many will start trying to burn more calories by for example running, or restrict calories by starting a diet. 

In this episode, I share what I would do if I were looking to lose 10 lbs by summer. It's a proven 6-step system that can not only enable you to get the weight off, but teach you new habits which enable you to keep the weight off. 

Enjoy the show. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14784162 Tue, 02 Apr 2024 04:00:00 +0300 1887 weight loss, get in shape for summer, lose weight, diet tips, how to lose weight, fat loss, lose fat not muscle. 1 60 full false #59: What it's Like to Work with a Personal Trainer & How to Choose the Perfect One for You #59: What it's Like to Work with a Personal Trainer & How to Choose the Perfect One for You Resources mentioned in the show:

About 5 years ago, a personal trainer who I was friends with asked me why I did not have a coach. At the time, I was very surprised by the question thinking why on earth would I need one?

Fast forward 5 years, and I wish I had gotten one back then. 

But not just any coach. I wish I had had a coach who understood the changes my body was going through in menopause. It would have saved me a lot of time and disappointment. 

In this episode of the podcast I share: 

  • What it's like to work with an in-person personal trainer
  • What it's like to work with an online personal trainer/fitness coach
  • The benefits of having a personal trainer/fitness coach
  • Examples of how I'm working with three of my clients
  • How to choose the perfect personal trainer/coach for you. 


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the show:

About 5 years ago, a personal trainer who I was friends with asked me why I did not have a coach. At the time, I was very surprised by the question thinking why on earth would I need one?

Fast forward 5 years, and I wish I had gotten one back then. 

But not just any coach. I wish I had had a coach who understood the changes my body was going through in menopause. It would have saved me a lot of time and disappointment. 

In this episode of the podcast I share: 

  • What it's like to work with an in-person personal trainer
  • What it's like to work with an online personal trainer/fitness coach
  • The benefits of having a personal trainer/fitness coach
  • Examples of how I'm working with three of my clients
  • How to choose the perfect personal trainer/coach for you. 


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14736704 Tue, 26 Mar 2024 04:00:00 +0200 2227 personal trainer, fitness coach, menopause coach, menopause fitness, benefits of coach, weight training, strength training, getting fit 1 59 full false #58: How Often to Change Your Weight Training Program #58: How Often to Change Your Weight Training Program Resources mentioned in the episode: 

So you've gotten yourself started weight training with a nice program that hits all your muscles and it's feeling good. But how long should you continue to follow that program? 

Or maybe it's better to do something different every week?

Opinions vary on this one, and in this episode of the podcast, I share my thoughts on how often you should change what you're doing in your strength training sessions. 


I go over:

1️⃣ What is progressive overload

2️⃣ Considerations for Beginners

3️⃣ My recommended approach to changing the exercises you are doing

4️⃣ 4 reasons why changing your program makes sense

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 

So you've gotten yourself started weight training with a nice program that hits all your muscles and it's feeling good. But how long should you continue to follow that program? 

Or maybe it's better to do something different every week?

Opinions vary on this one, and in this episode of the podcast, I share my thoughts on how often you should change what you're doing in your strength training sessions. 


I go over:

1️⃣ What is progressive overload

2️⃣ Considerations for Beginners

3️⃣ My recommended approach to changing the exercises you are doing

4️⃣ 4 reasons why changing your program makes sense

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14690050 Tue, 19 Mar 2024 04:00:00 +0200 1670 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40, toning your muscles 1 58 full false #57: Cardio with Weights vs. Strength Training Why they are NOT the same! #57: Cardio with Weights vs. Strength Training Why they are NOT the same! One of the biggest mistakes I made with my fitness in my 30s and 40s was believing that my gym's classes with weights would take care of my muscles. 

Boy was I wrong!

When menopause hit, I lost ALL my muscle tone and started just looking 'blobby' - and it seemed to happen overnight!

If only I'd realized that not all workouts with weights are created equal. 


In this episode of the podcast, I explain the three fundamental differences between what I've termed 'cardio with weights' and the kind of strength training that will not only maintain your lean muscle mass but allow you to increase it.


Those differences are: 

1️⃣  How challenging the weights are

2️⃣  Ability to apply progressive overload

3️⃣  Ability to recover between sets


Enjoy the episode!

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> One of the biggest mistakes I made with my fitness in my 30s and 40s was believing that my gym's classes with weights would take care of my muscles. 

Boy was I wrong!

When menopause hit, I lost ALL my muscle tone and started just looking 'blobby' - and it seemed to happen overnight!

If only I'd realized that not all workouts with weights are created equal. 


In this episode of the podcast, I explain the three fundamental differences between what I've termed 'cardio with weights' and the kind of strength training that will not only maintain your lean muscle mass but allow you to increase it.


Those differences are: 

1️⃣  How challenging the weights are

2️⃣  Ability to apply progressive overload

3️⃣  Ability to recover between sets


Enjoy the episode!

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14652339 Tue, 12 Mar 2024 04:00:00 +0200 1487 beginner weight training, start lifting weights, 40+ fitness, 50+ fitness, get strong after 40, menopause fitness, build muscle, maintain muscle 1 57 full false #56: The 6 Biggest Fitness Mistakes Women over 40 Make #56: The 6 Biggest Fitness Mistakes Women over 40 Make As we go through menopause our bodies change in a significant way. That's why our favorite diet and exercise regimens stop working for us. 

But there is too little information out there about what women should be doing INSTEAD of all the cardio that they've been told to do all their lives. 

This episode discusses the 6 biggest mistakes women make with their fitness: 

1️⃣ Allowing perfection to stand in the way of getting started

2️⃣Dieting without strength training 

3️⃣ Chasing quick fixes rather than lifestyle changes

4️⃣ Avoiding strength training like the plague

5️⃣ Doing random workouts expecting to get toned up

6️⃣ Wanting strength training to be more entertaining


You'll learn: 

✨ Why strength training is essential even if you're NOT interested in building muscle

✨ Why staying on the diet rollercoaster is harming your body composition

✨ How long it realistically takes to transform your fitness lifestyle


Enjoy the show!

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> As we go through menopause our bodies change in a significant way. That's why our favorite diet and exercise regimens stop working for us. 

But there is too little information out there about what women should be doing INSTEAD of all the cardio that they've been told to do all their lives. 

This episode discusses the 6 biggest mistakes women make with their fitness: 

1️⃣ Allowing perfection to stand in the way of getting started

2️⃣Dieting without strength training 

3️⃣ Chasing quick fixes rather than lifestyle changes

4️⃣ Avoiding strength training like the plague

5️⃣ Doing random workouts expecting to get toned up

6️⃣ Wanting strength training to be more entertaining


You'll learn: 

✨ Why strength training is essential even if you're NOT interested in building muscle

✨ Why staying on the diet rollercoaster is harming your body composition

✨ How long it realistically takes to transform your fitness lifestyle


Enjoy the show!

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14606948 Tue, 05 Mar 2024 04:00:00 +0200 1972 fitness mistakes, menopause fitness, aging well, healthy aging, maintaining muscle, dieting tips, weightloss tips, learn to lift weights, strength training, podcast for women over 40 1 56 full false #55: How to Stop Gaining Weight and Losing Muscle in Midlife #55: How to Stop Gaining Weight and Losing Muscle in Midlife Start your transformation: 


About this episode:
I launched the podcast a year ago and never imagined it would be so well received. Clearly, there are a lot of women out there who are looking for answers to how to keep their bodies looking and feeling good in midlife and beyond. 

Many women over the age of 40 notice changes in their bodies: weight gain, fat redistribution (belly fat), and that their muscle tone is disappearing. 

And their immediate instinct when their tried-and-true diet and exercise routines fail them is to double down: increase the cardio and cut calories even further. 

But our bodies have changed, so doubling-down is not the answer. 😕

In this episode, I share the cornerstones of working with your 'new' body. 

The goal is: 

  1.  to learn how to work with your body, 
  2. to maintain your weight, muscle and fitness long-term: to get off the diet rollercoaster for good. 

Enjoy the episode. 

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Start your transformation: 


About this episode:
I launched the podcast a year ago and never imagined it would be so well received. Clearly, there are a lot of women out there who are looking for answers to how to keep their bodies looking and feeling good in midlife and beyond. 

Many women over the age of 40 notice changes in their bodies: weight gain, fat redistribution (belly fat), and that their muscle tone is disappearing. 

And their immediate instinct when their tried-and-true diet and exercise routines fail them is to double down: increase the cardio and cut calories even further. 

But our bodies have changed, so doubling-down is not the answer. 😕

In this episode, I share the cornerstones of working with your 'new' body. 

The goal is: 

  1.  to learn how to work with your body, 
  2. to maintain your weight, muscle and fitness long-term: to get off the diet rollercoaster for good. 

Enjoy the episode. 

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14552817 Tue, 27 Feb 2024 04:00:00 +0200 1404 40+ Fitness tips for women, learn to lift weights after 40, midlife fitness for women, menopause fitness, weight loss after age 40, lose weight in menopause, weight loss tips, get toned, build muscle 1 55 full false #54: Perimenopause: What It Is & How I Survived It #54: Perimenopause: What It Is & How I Survived It I get so many messages from women thanking me for increasing their awareness of perimenopause and I realized I've never really done an episode specifically on perimenopause. So here it is.

In this episode, I go through what every woman should know about perimenopause. I also share my own crazy journey, and how I survived it.

I hope this episode reaches you before you need it. 

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> I get so many messages from women thanking me for increasing their awareness of perimenopause and I realized I've never really done an episode specifically on perimenopause. So here it is.

In this episode, I go through what every woman should know about perimenopause. I also share my own crazy journey, and how I survived it.

I hope this episode reaches you before you need it. 

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14513826 Tue, 20 Feb 2024 04:00:00 +0200 2136 perimenopause, menopause, menopause fitness, fit after 50, menopause fitness tips, menopause symptoms, menopause story 1 54 full false #53: Aging on Your Own Terms: How to Stay Functional and Fierce #53: Aging on Your Own Terms: How to Stay Functional and Fierce One of the things that happens to a lot of us when we hit our 40s (and latest in our 50s) is that we start to realize that we're not going to be here forever, and we start to notice we are aging. 

And it can feel really scary. 😬

I asked my followers what they fear most about aging, and here are some of the things they said: 

😕 "Lack of mobility & being dependent"

😕 "Scared of issues arising in my health due to aging."

😕 "Not being able to live my life like I am used to. Also Alzheimer"


In this episode the podcast, I talk about how important it is not to bury your head in the sand. Instead, think about what you want to be able to do when you're 60, 70, 80 or 90 years old, and then do what you can to maintain your body so that you can enjoy those years.

Enjoy the episode!

x Lynn


#healthyaging #aginggracefully #liftforlife #fitafter50 #fitafter60 #podcastbywomenforwomen #podcaster #onlinefitnesscoach #learntoliftweightsafter40 #menopausefitness #menopausecoach

Send me your thoughts 😃

Support the show

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]]> One of the things that happens to a lot of us when we hit our 40s (and latest in our 50s) is that we start to realize that we're not going to be here forever, and we start to notice we are aging. 

And it can feel really scary. 😬

I asked my followers what they fear most about aging, and here are some of the things they said: 

😕 "Lack of mobility & being dependent"

😕 "Scared of issues arising in my health due to aging."

😕 "Not being able to live my life like I am used to. Also Alzheimer"


In this episode the podcast, I talk about how important it is not to bury your head in the sand. Instead, think about what you want to be able to do when you're 60, 70, 80 or 90 years old, and then do what you can to maintain your body so that you can enjoy those years.

Enjoy the episode!

x Lynn


#healthyaging #aginggracefully #liftforlife #fitafter50 #fitafter60 #podcastbywomenforwomen #podcaster #onlinefitnesscoach #learntoliftweightsafter40 #menopausefitness #menopausecoach

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14470637 Tue, 13 Feb 2024 04:00:00 +0200 1380 aging, aging well, staying fit after 40, healthy aging, 1 53 full false #52: How to Lose Weight Without Exercising More (6 keys to successful fat loss) #52: How to Lose Weight Without Exercising More (6 keys to successful fat loss) 🏃‍♀️ You may have heard the expression that you can't outrun your fork. 

It's true. 

As I covered in the previous episode, burning calories to 'earn' your meals is not a strategy that works very well. 😬

I have a different approach - one which does NOT require you to exercise more to burn more calories.  

In this episode, I explain how this approach to fat loss works. 

I share my top 6 tips for losing fat (not muscle): 

  1. Have a WEEKLY calorie target, and hit that
  2. Track EVERYTHING that passes your lips
  3. Prioritize protein - aiming for 1g/lb of ideal body weight per day
  4. Plan your meals
  5. Lift weights - to save your muscle!
  6. Maintain your non-exercise activity (NEAT) levels

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> 🏃‍♀️ You may have heard the expression that you can't outrun your fork. 

It's true. 

As I covered in the previous episode, burning calories to 'earn' your meals is not a strategy that works very well. 😬

I have a different approach - one which does NOT require you to exercise more to burn more calories.  

In this episode, I explain how this approach to fat loss works. 

I share my top 6 tips for losing fat (not muscle): 

  1. Have a WEEKLY calorie target, and hit that
  2. Track EVERYTHING that passes your lips
  3. Prioritize protein - aiming for 1g/lb of ideal body weight per day
  4. Plan your meals
  5. Lift weights - to save your muscle!
  6. Maintain your non-exercise activity (NEAT) levels

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14426490 Tue, 06 Feb 2024 04:00:00 +0200 1588 weight loss tips, body recomposition, fat loss after 40, fat loss tips, menopause fatloss, menopause weight gain, weight loss tips, diet tips, how to lose weight, 1 52 full false #51: Earning your food with exercise - why burning calories does not work #51: Earning your food with exercise - why burning calories does not work If you've been counting the calories you burn in your exercise activities and giving yourself permission to eat more or less based on that, then this episode is for you!

Because more than likely, that method is not serving you - if maintaining a healthy bodyweight or losing weight is your goal. 

In this episode, Igo through the flaws of this type of strategy, and how harmful it can be to your relationship with food and exercise.


You'll get answers to questions such as: 

🔅 Are sports watches and exercise machines reporting calories accurately?

🔅 How your body reacts when you do a lot of cardio

🔅 Why burning calories to earn your meals is a bad idea

Enjoy the episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you've been counting the calories you burn in your exercise activities and giving yourself permission to eat more or less based on that, then this episode is for you!

Because more than likely, that method is not serving you - if maintaining a healthy bodyweight or losing weight is your goal. 

In this episode, Igo through the flaws of this type of strategy, and how harmful it can be to your relationship with food and exercise.


You'll get answers to questions such as: 

🔅 Are sports watches and exercise machines reporting calories accurately?

🔅 How your body reacts when you do a lot of cardio

🔅 Why burning calories to earn your meals is a bad idea

Enjoy the episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14381791 Tue, 30 Jan 2024 04:00:00 +0200 1061 weightloss tips, burning calories, menopause fitness tips, healthy eating, relationship with food 1 51 full false #50: How to lift weights without getting "BULKY" #50: How to lift weights without getting "BULKY" A common concern I hear from Gen X women who are thinking about starting to lift weights is how to avoid getting bulky. 

And all over social media, all you hear is that 'Lifting weights won't make you bulky'. 

I disagree. 

Maybe it's a generational thing, but as a Gen Xer, I am more interested in looking firm, toned, and athletic rather than like a gym rat. 

No offense to those who want to maximize their muscle growth and who like that bodybuilder aesthetic. It's just that we're not all after the same thing. 

It  IS super important for women over 40 to lift weights - for all the health benefits it brings. Weight training keeps our bodies functioning properly so that we can enjoy a long independent life. 

In this episode of the 40+ Fitness for Women podcast, I dive into how you can avoid getting "bulky". 

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> A common concern I hear from Gen X women who are thinking about starting to lift weights is how to avoid getting bulky. 

And all over social media, all you hear is that 'Lifting weights won't make you bulky'. 

I disagree. 

Maybe it's a generational thing, but as a Gen Xer, I am more interested in looking firm, toned, and athletic rather than like a gym rat. 

No offense to those who want to maximize their muscle growth and who like that bodybuilder aesthetic. It's just that we're not all after the same thing. 

It  IS super important for women over 40 to lift weights - for all the health benefits it brings. Weight training keeps our bodies functioning properly so that we can enjoy a long independent life. 

In this episode of the 40+ Fitness for Women podcast, I dive into how you can avoid getting "bulky". 

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14339313 Tue, 23 Jan 2024 04:00:00 +0200 1159 weight training, beginner weight lifting, resistance training, get toned, resistance training tips, avoid getting bulky, lift to get lean, building muscle, weight training tips 1 50 full false #49: Why you need to lift HEAVY to build muscle & get toned - especially in perimenopause & menopause #49: Why you need to lift HEAVY to build muscle & get toned - especially in perimenopause & menopause Resources mentioned in this episode: 

Simply lifting weights is not enough to get the benefits of resistance training. What?!? That's right. You need to be lifting heavy (for you). In this episode, I explain why.  

I cover the basics of muscle biology that everyone should know - if you're interested in getting and staying fit and strong for life:

🍁 How we lose muscle as we age, 

🍁 How to prevent and even reverse muscle loss

🍁 The role of estrogen in supporting muscle, and what that means for women in perimenopause and menopause

🍁 The difference between type I and type II muscle fibers and why you need to care about your type II muscle fibers


You'll get answers to the following questions (and more):

🔹 Why do people get weaker as they age and is there anything I can do about it?

🔹 Why does my body composition seem to be changing as I get older?

🔹 Why am I not seeing the same results as that fitness influencer though I'm doing the same exercises?

🔹 How heavy do I need to lift to build muscle and increase my strength?

🔹 How does menopause affect my strength and ability to build muscle?

🔹 Is it a good idea to swap up my weight training exercises often?


So, if you're interested in understanding how to get strong and stay strong in midlife and beyond, you'll want to hear this one. Let's get started!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in this episode: 

Simply lifting weights is not enough to get the benefits of resistance training. What?!? That's right. You need to be lifting heavy (for you). In this episode, I explain why.  

I cover the basics of muscle biology that everyone should know - if you're interested in getting and staying fit and strong for life:

🍁 How we lose muscle as we age, 

🍁 How to prevent and even reverse muscle loss

🍁 The role of estrogen in supporting muscle, and what that means for women in perimenopause and menopause

🍁 The difference between type I and type II muscle fibers and why you need to care about your type II muscle fibers


You'll get answers to the following questions (and more):

🔹 Why do people get weaker as they age and is there anything I can do about it?

🔹 Why does my body composition seem to be changing as I get older?

🔹 Why am I not seeing the same results as that fitness influencer though I'm doing the same exercises?

🔹 How heavy do I need to lift to build muscle and increase my strength?

🔹 How does menopause affect my strength and ability to build muscle?

🔹 Is it a good idea to swap up my weight training exercises often?


So, if you're interested in understanding how to get strong and stay strong in midlife and beyond, you'll want to hear this one. Let's get started!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14311402 Tue, 16 Jan 2024 04:00:00 +0200 1513 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 49 full false #48: Benefits of Weight training in perimenopause and menopause #48: Benefits of Weight training in perimenopause and menopause 🤔 Have you heard that weight training is only for "younger" people? 

Well, it's just not true. Weight training is for everyone! 

And if you're a woman in perimenopause or menopause, it's especially good for you! 😀

In this episode, I go over the benefits of weight training from the point of view of women in perimenopause and beyond. 


You'll learn about: 

  • The health benefits of weight training
  • How lifting heavy can reverse aging in your body (I know it sounds like click-bait, but it's true!)
  • How weight training improves your quality of life - and it does not take long to start noticing the changes in your daily life
  • How weight training has transformed my body after menopause - and how it can do that for you too! 

Enjoy the episode!
x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> 🤔 Have you heard that weight training is only for "younger" people? 

Well, it's just not true. Weight training is for everyone! 

And if you're a woman in perimenopause or menopause, it's especially good for you! 😀

In this episode, I go over the benefits of weight training from the point of view of women in perimenopause and beyond. 


You'll learn about: 

  • The health benefits of weight training
  • How lifting heavy can reverse aging in your body (I know it sounds like click-bait, but it's true!)
  • How weight training improves your quality of life - and it does not take long to start noticing the changes in your daily life
  • How weight training has transformed my body after menopause - and how it can do that for you too! 

Enjoy the episode!
x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14252549 Tue, 09 Jan 2024 04:00:00 +0200 1667 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 48 full false #47: 5 Best Fitness Resolutions for Women Over 40 #47: 5 Best Fitness Resolutions for Women Over 40 Resources mentioned in episode: 


About this episode:

🥳 The new year is here! It's the perfect time to make start making some changes to your fitness habits - a clean slate. 

In this episode, I share my thoughts on the things that women in perimenopause and menopause should be focusing on in 2024 to take care of their bodies and feel better in them. 

Our bodies change in the menopause transition, and to keep feeling (and looking) good, we need to change what we're doing. 

Warning: there are no 'sexy' fad diets mentioned here! Just realistic lifestyle changes that you can make. 

Enjoy the show!

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in episode: 


About this episode:

🥳 The new year is here! It's the perfect time to make start making some changes to your fitness habits - a clean slate. 

In this episode, I share my thoughts on the things that women in perimenopause and menopause should be focusing on in 2024 to take care of their bodies and feel better in them. 

Our bodies change in the menopause transition, and to keep feeling (and looking) good, we need to change what we're doing. 

Warning: there are no 'sexy' fad diets mentioned here! Just realistic lifestyle changes that you can make. 

Enjoy the show!

x Lynn

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14218034 Tue, 02 Jan 2024 04:00:00 +0200 1757 learn to lift weights, lift weights after 40, menopause fitness, menopause fitness, perimenopause fitness, fitness habits, how to get fit after 40 1 47 full false #46: How to start lifting weights at home #46: How to start lifting weights at home Resources mentioned in the episode: 

One of the questions I hear a lot is: can you really start lifting weights at home and get results? The answer is a resounding 'YES!'

In fact, about 90% of my clients lift weights at home, and it's also how I started my midlife weight training journey.


In this episode, I discuss lifting at home in more detail: 

  • The benefits of starting to weight train at home
  • Some downsides (don't worry there are not many!)
  • The minimum equipment you need
  • Some other equipment you might get too


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 

One of the questions I hear a lot is: can you really start lifting weights at home and get results? The answer is a resounding 'YES!'

In fact, about 90% of my clients lift weights at home, and it's also how I started my midlife weight training journey.


In this episode, I discuss lifting at home in more detail: 

  • The benefits of starting to weight train at home
  • Some downsides (don't worry there are not many!)
  • The minimum equipment you need
  • Some other equipment you might get too


Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14172815 Tue, 26 Dec 2023 04:00:00 +0200 1251 home workouts, start lifting weights, how to start lifting weights after 40, weight training tips, dumbbell workouts, healthy aging, midlife podcast, learn to lift weights 1 46 full false #45: Getting in shape for summer starts NOW! (and how to do it using my 2-phased approach) #45: Getting in shape for summer starts NOW! (and how to do it using my 2-phased approach) Resources mentioned in the podcast:


After over-indulging for the final weeks of the year, many plan to start the new year with a newfound determination to get in shape. 

While your first instinct may be to start a new diet and begin burning crazy amounts of calories, I have a different idea: one that will better move you towards that "toned" look that you aspire to. 

In this episode, I share my strategy for getting your body looking and feeling more firm and athletic by summer. It's a 2-phased approach, and there is no new diet or additional cardio needed. 

Instead, you'll be focusing on doing the two things that you need to do to look more 'toned':

  1. Increasing your lean muscle mass
  2. Decreasing your body fat

In other words, by following my approach, you will achieve body recomposition. 

Take a listen for the details of how it all happens, and get started now so that as winter turns into spring turns into summer and you start shedding clothing, you'll be excited to show off your more fit body. 

Enjoy the episode! 

#newyearsresolution #getfit2024 #fitness2024 #fitafter40 #bodyrecomposition #buildmuscleburnfat #buildmuscle #losefat #fitafter50 #onlinefitnesscoach #onlinept #fitpro


Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the podcast:


After over-indulging for the final weeks of the year, many plan to start the new year with a newfound determination to get in shape. 

While your first instinct may be to start a new diet and begin burning crazy amounts of calories, I have a different idea: one that will better move you towards that "toned" look that you aspire to. 

In this episode, I share my strategy for getting your body looking and feeling more firm and athletic by summer. It's a 2-phased approach, and there is no new diet or additional cardio needed. 

Instead, you'll be focusing on doing the two things that you need to do to look more 'toned':

  1. Increasing your lean muscle mass
  2. Decreasing your body fat

In other words, by following my approach, you will achieve body recomposition. 

Take a listen for the details of how it all happens, and get started now so that as winter turns into spring turns into summer and you start shedding clothing, you'll be excited to show off your more fit body. 

Enjoy the episode! 

#newyearsresolution #getfit2024 #fitness2024 #fitafter40 #bodyrecomposition #buildmuscleburnfat #buildmuscle #losefat #fitafter50 #onlinefitnesscoach #onlinept #fitpro


Send me your thoughts 😃

Support the show

Let's connect!





]]> Buzzsprout-14149153 Tue, 19 Dec 2023 04:00:00 +0200 980 build muscle lose fat, body recomposition tips, fitness journey, get toned, start lifting weights, fit after 40, lifting after 50, beginner weight training, menopause fitness 1 45 full false #44: Staying on Track During the Holidays: Tips for avoiding holiday weight gain & losing progress with your weight training #44: Staying on Track During the Holidays: Tips for avoiding holiday weight gain & losing progress with your weight training Mentioned in this episode: 


In this episode:
The holidays are here, and holiday parties, concerts, family events and just plain getting ready can really throw your daily habits and timetables into a tailspin. 


Two questions on many people's minds are: 

🔅 How can I avoid putting on weight during the holidays?

🔅 How can I stay on track with my weight training when I have less time?


In this episode, I go through my top tips for dealing with food during the holidays, and what to focus on with your fitness program. 

Take a listen - hope these help you to have a more peaceful (and less stressful) holiday season. You've got this!



#holidayweightgain #holidayfitness #weightlosstips #stopgainingweight #eatingduringholidays #fitnesstips #fitnessbreaks

Send me your thoughts 😃

Support the show

Let's connect!





]]> Mentioned in this episode: 


In this episode:
The holidays are here, and holiday parties, concerts, family events and just plain getting ready can really throw your daily habits and timetables into a tailspin. 


Two questions on many people's minds are: 

🔅 How can I avoid putting on weight during the holidays?

🔅 How can I stay on track with my weight training when I have less time?


In this episode, I go through my top tips for dealing with food during the holidays, and what to focus on with your fitness program. 

Take a listen - hope these help you to have a more peaceful (and less stressful) holiday season. You've got this!



#holidayweightgain #holidayfitness #weightlosstips #stopgainingweight #eatingduringholidays #fitnesstips #fitnessbreaks

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14111695 Tue, 12 Dec 2023 04:00:00 +0200 1131 weight training tips, avoiding weight gain, holiday stress, quick workouts, holiday fitness, weight loss tips, 1 44 full false #43: 3 Fitness Questions Women Over 40 Ask Most #43: 3 Fitness Questions Women Over 40 Ask Most Resources mentioned in the episode: 


In this episode, I answer some frequently asked questions about menopause, weight training and counting steps. These are:

1️⃣  What is post-menopause?

2️⃣  How do I know if I'm making progress with my weight training? 

3️⃣  What should I include in my daily step count? 


Happy listening!

#10000steps #postmenopause #estrogen #progressiveoverload #buildingmuscle #fitafter40 #podcastforwomen #menopausepodcast #onlinefitnesscoach

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 


In this episode, I answer some frequently asked questions about menopause, weight training and counting steps. These are:

1️⃣  What is post-menopause?

2️⃣  How do I know if I'm making progress with my weight training? 

3️⃣  What should I include in my daily step count? 


Happy listening!

#10000steps #postmenopause #estrogen #progressiveoverload #buildingmuscle #fitafter40 #podcastforwomen #menopausepodcast #onlinefitnesscoach

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14085100 Tue, 05 Dec 2023 04:00:00 +0200 847 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips, daily step count, post menopause, menopause, estrogen 1 43 full false #42: 5 ways to save time in your weight training sessions #42: 5 ways to save time in your weight training sessions Resources mentioned in the episode:


I know how it can be: you're super busy, and sometimes you just don't have the luxury of taking all the time in the world at the gym. 

I get it - I live that life too! 😅

So I wanted to share five tips for saving time in your weight training sessions:

  1. Do an efficient warm-up: light mobility + warm up with your first exercise.
  2. Come with a program: ie. the list of exercises you're going to do that day
  3. Use a tracker: so you know what weight/reps you are doing that day.
  4. Use supersets: this minimizes your wait time between sets
  5. Be flexible: Be willing to switch the order of exercises if equipment is being used.

You'll get answers to questions like: 

  • How can I save time in the weight room?
  • How should I warm up before lifting weights?
  • Do I need to do 20 minutes of cardio before weight training?
  • What kinds of mobility exercises are good to do before lifting weights?
  • Where can I get a tracker for my weight training?
  • What are supersets and what exercises can I superset with one another?
  • What order should I do my exercises in - does it matter?
  • What happens when I change the order I do my exercises in?

Enjoy the show!
x Lynn 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode:


I know how it can be: you're super busy, and sometimes you just don't have the luxury of taking all the time in the world at the gym. 

I get it - I live that life too! 😅

So I wanted to share five tips for saving time in your weight training sessions:

  1. Do an efficient warm-up: light mobility + warm up with your first exercise.
  2. Come with a program: ie. the list of exercises you're going to do that day
  3. Use a tracker: so you know what weight/reps you are doing that day.
  4. Use supersets: this minimizes your wait time between sets
  5. Be flexible: Be willing to switch the order of exercises if equipment is being used.

You'll get answers to questions like: 

  • How can I save time in the weight room?
  • How should I warm up before lifting weights?
  • Do I need to do 20 minutes of cardio before weight training?
  • What kinds of mobility exercises are good to do before lifting weights?
  • Where can I get a tracker for my weight training?
  • What are supersets and what exercises can I superset with one another?
  • What order should I do my exercises in - does it matter?
  • What happens when I change the order I do my exercises in?

Enjoy the show!
x Lynn 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-14042703 Tue, 28 Nov 2023 04:00:00 +0200 1533 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips, supersets, warming up before lifting weights, tracking your training sessions, mobility exercises 1 42 full false #41: Stress - why you should NOT ignore it in perimenopause & menopause #41: Stress - why you should NOT ignore it in perimenopause & menopause 🙄 You hear it ALL the time: you should manage your stress. 

Everyone is saying it. But nobody ever tells you WHY. 🤔

In this episode of the podcast, I break it down for you: 

  • Why you may feel extra stressed in perimenopause & menopause
  • How our capacity to handle stress changes in midlife
  • Why chronic stress is bad idea in perimenopause & menopause
  • How stress affects our health, body composition and quality of life!
  • Practical ways to manage stress - including some which are super easy to implement

Send me your thoughts 😃

Support the show

Let's connect!





]]> 🙄 You hear it ALL the time: you should manage your stress. 

Everyone is saying it. But nobody ever tells you WHY. 🤔

In this episode of the podcast, I break it down for you: 

  • Why you may feel extra stressed in perimenopause & menopause
  • How our capacity to handle stress changes in midlife
  • Why chronic stress is bad idea in perimenopause & menopause
  • How stress affects our health, body composition and quality of life!
  • Practical ways to manage stress - including some which are super easy to implement

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13998906 Tue, 21 Nov 2023 04:00:00 +0200 1947 menopause stress, managing stress, effects of stress on health, chronic stress, how to manage stress, stress bucket, meditation, mindfulness, stress management tips 1 41 full false #40: Meal Prepping 101 (Benefits & how to get started) #40: Meal Prepping 101 (Benefits & how to get started) Resources mentioned in the episode:
Self-study courses: Learn to Lift at Home & Learn to Lift at the Gym >>

Meal prep is not just for people who want to lose weight (Though it's great for that!) it can really be good for anyone who has goals for improving their nutrition (eg. eating more protein or more fiber). And it can save a lot of time and stress during your busy week. 


In this week's episode, I go through: 

✔ What is meal prep

✔ Benefits of prepping your meals

✔ How to do it

✔ Some easy steps to get started with meal prepping.


#mealprep #proteingoals #proteinformuscle #weightlosstips #healthylifestyle #easymeals #mealplanning #makelifeeasy #Fitafter40 #onlinepersonaltrainer 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode:
Self-study courses: Learn to Lift at Home & Learn to Lift at the Gym >>

Meal prep is not just for people who want to lose weight (Though it's great for that!) it can really be good for anyone who has goals for improving their nutrition (eg. eating more protein or more fiber). And it can save a lot of time and stress during your busy week. 


In this week's episode, I go through: 

✔ What is meal prep

✔ Benefits of prepping your meals

✔ How to do it

✔ Some easy steps to get started with meal prepping.


#mealprep #proteingoals #proteinformuscle #weightlosstips #healthylifestyle #easymeals #mealplanning #makelifeeasy #Fitafter40 #onlinepersonaltrainer 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Buzzsprout-13959537 Tue, 14 Nov 2023 04:00:00 +0200 1463 meal prepping, meal preparation, weight loss tips, healthy eating tips, fit after 40, menopause fitness 1 40 full false #39: How to start lifting weights after 40 (& fit it into your busy life) #39: How to start lifting weights after 40 (& fit it into your busy life) Resources mentioned in the episode: 

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. 

Lifting weight really is the fountain of youth as it keeps your body functioning properly so you can increase your healthspan. 💫

And, it's never too late to start weight training and reap the countless benefits it offers. 

In this episode, I dive into:

🤔 Considerations before you start weight training after 40

🏋️‍♀️ Scenarios on how to fit weight training into your week

🤯 What to expect when you get started with weight training

x Lynn

40+ Fitness Coach for Women


#WeightTrainingAfter40 #FitnessOver40 #StrengthTraining #FitOver50 #fitafter40 #fitafter50 #AgeIsJustANumber #LiftForLife #AgeGracefully #HealthyAging #StrongAtAnyAge #FitnessAfter50 #WomensHealth #ForeverFit #liftingweight #weighttraining #onlinefitnesscoach #podcastforwomen #fitnesspodcast

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 

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. 

Lifting weight really is the fountain of youth as it keeps your body functioning properly so you can increase your healthspan. 💫

And, it's never too late to start weight training and reap the countless benefits it offers. 

In this episode, I dive into:

🤔 Considerations before you start weight training after 40

🏋️‍♀️ Scenarios on how to fit weight training into your week

🤯 What to expect when you get started with weight training

x Lynn

40+ Fitness Coach for Women


#WeightTrainingAfter40 #FitnessOver40 #StrengthTraining #FitOver50 #fitafter40 #fitafter50 #AgeIsJustANumber #LiftForLife #AgeGracefully #HealthyAging #StrongAtAnyAge #FitnessAfter50 #WomensHealth #ForeverFit #liftingweight #weighttraining #onlinefitnesscoach #podcastforwomen #fitnesspodcast

Send me your thoughts 😃

Support the show

Let's connect!





]]> Buzzsprout-13910285 Tue, 07 Nov 2023 04:00:00 +0200 1534 weight training, beginner weight lifting, resistance training, building muscle, weight training tips, lift weights after 40, start lifting weights, podcast for women 1 39 full false #38: Mindset Shifts - the key to long-lasting results in weight loss & fitness #38: Mindset Shifts - the key to long-lasting results in weight loss & fitness Resources mentioned in the episode: 


About the episode:

✨Studies of weight loss show that most people who lose weight gain it back within 1-3 years. 😬

So how can you maintain your weight over the long term?

👉Well, when they've studied why people have been able to maintain the weight loss, it's because they've made an identity shift.

And that's what I talk about in this episode. 

I cover:

  • Why most people gain back the weight they've lost
  • What you can do to maintain your fitness progress over time
  • How to build sustainable fitness habits
  • Why an all-or-nothing mentality does not work. 

Enjoy the episode!

x Lynn
40+ Fitness Coach for Women

.

#fitafter40 #fitnessmindset #sustainableresults #loseweight #healthyweight #fatloss #buildinghabits #fitnesshabits #fitforlife #onlinefitnesscoach #podcastforwomen #fitnesspodcast #menopausefitness #fitafter50

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 


About the episode:

✨Studies of weight loss show that most people who lose weight gain it back within 1-3 years. 😬

So how can you maintain your weight over the long term?

👉Well, when they've studied why people have been able to maintain the weight loss, it's because they've made an identity shift.

And that's what I talk about in this episode. 

I cover:

  • Why most people gain back the weight they've lost
  • What you can do to maintain your fitness progress over time
  • How to build sustainable fitness habits
  • Why an all-or-nothing mentality does not work. 

Enjoy the episode!

x Lynn
40+ Fitness Coach for Women

.

#fitafter40 #fitnessmindset #sustainableresults #loseweight #healthyweight #fatloss #buildinghabits #fitnesshabits #fitforlife #onlinefitnesscoach #podcastforwomen #fitnesspodcast #menopausefitness #fitafter50

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13821546 Tue, 31 Oct 2023 04:00:00 +0200 1253 fit after 40, midlife fitness, fitness mindset, sustainable weight loss, lose weight, dieting, healthy weight, fatloss, fitness habits, online fitness coach, podcast for women, fitness podcast, menopause fitness 1 38 full false #37: Menopause 101 - What every woman should know about perimenopause & menopause #37: Menopause 101 - What every woman should know about perimenopause & menopause Resources mentioned: 

Start weight training today with my self-study courses >>
Connect with me on Instagram >>

In this episode:

🌸 Menopause happens around age 50. That's what I knew about menopause when I was in my 40s. And unfortunately, that's all too typical. 

🌸The fact is that perimenopause can start over 10 years BEFORE menopause, and can bring with it a whole host of unpleasant symptoms. 

🌸Women who are not up-to-speed on the facts of menopause can suffer for years and not even realize that the issues stem from the hormonal changes going on. 

🌸In this episode, I go over the basics that every woman should know. 

🙏 Please share this one with all the women you know who are over the age of 30 - it's never too early to start preparing. 


🤗 Enjoy the episode!

x Lynn

40+ Fitness Coach for Women


#menopause #perimenopause #postmenopause #estrogen #menopausesymptoms #menopausefitness #brainfog #midlifedepression #menobelly 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned: 

Start weight training today with my self-study courses >>
Connect with me on Instagram >>

In this episode:

🌸 Menopause happens around age 50. That's what I knew about menopause when I was in my 40s. And unfortunately, that's all too typical. 

🌸The fact is that perimenopause can start over 10 years BEFORE menopause, and can bring with it a whole host of unpleasant symptoms. 

🌸Women who are not up-to-speed on the facts of menopause can suffer for years and not even realize that the issues stem from the hormonal changes going on. 

🌸In this episode, I go over the basics that every woman should know. 

🙏 Please share this one with all the women you know who are over the age of 30 - it's never too early to start preparing. 


🤗 Enjoy the episode!

x Lynn

40+ Fitness Coach for Women


#menopause #perimenopause #postmenopause #estrogen #menopausesymptoms #menopausefitness #brainfog #midlifedepression #menobelly 

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]]> Lynn Sederlöf-Airisto Buzzsprout-13821524 Tue, 24 Oct 2023 04:00:00 +0300 1134 menopause, perimenopause, menopause fitness, post-menopause, estrogen, menopause symptoms, brain fog, depression, menopause weight gain, menopause fitness coach 1 37 full false #36: 8 Common Mistakes in Weight Training | Part 2 (get results from your training!) #36: 8 Common Mistakes in Weight Training | Part 2 (get results from your training!) Resources mentioned in the episode:


✨ If you're going to spend the time in the weight room lifting weights, you want to see results. 

Of course, results do take time, but they also take doing things right. 

In this episode, I go over 4 common mistakes that people make with their weight training, and I provide tips on how to do things correctly. This episode is PART 2 of a 2-part series going over 8 common mistakes. 


In this episode, I cover the following weight-training mistakes:

  1. Poor form (aka technique) and how to correct that
  2. Doing too many exercises, and what the optimal number is
  3. Not allowing for recovery between sets
  4. Unstable exercises

Enjoy the show!

x Lynn


#weighttraining #fitafter40 #liftingafter40 #progressiveoverload #trainingtofailure #liftheavyshit #onlinefitnesscoach #menopausefitenss #gymmistakes #weighttrainingtips #fitafter50 #menopause #fitnessforwomen

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode:


✨ If you're going to spend the time in the weight room lifting weights, you want to see results. 

Of course, results do take time, but they also take doing things right. 

In this episode, I go over 4 common mistakes that people make with their weight training, and I provide tips on how to do things correctly. This episode is PART 2 of a 2-part series going over 8 common mistakes. 


In this episode, I cover the following weight-training mistakes:

  1. Poor form (aka technique) and how to correct that
  2. Doing too many exercises, and what the optimal number is
  3. Not allowing for recovery between sets
  4. Unstable exercises

Enjoy the show!

x Lynn


#weighttraining #fitafter40 #liftingafter40 #progressiveoverload #trainingtofailure #liftheavyshit #onlinefitnesscoach #menopausefitenss #gymmistakes #weighttrainingtips #fitafter50 #menopause #fitnessforwomen

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13738059 Tue, 17 Oct 2023 04:00:00 +0300 1098 weight training, beginner weight lifting, resistance training, weight training vs cardio, building muscle, weight training tips 1 36 full false #35: 8 Common Mistakes in Weight Training | Part 1 (tips for lifting weights effectively) #35: 8 Common Mistakes in Weight Training | Part 1 (tips for lifting weights effectively) Resources mentioned in the episode: 

About this episode:

Seeing results in the weight room does not happen overnight. It takes time – especially if you’re in perimenopause or menopause. So, it’s important for you to be doing the right things, and doing them right. 

In episode #35 of 40+ Fitness for Women, I look at four key reasons why you might not be seeing results in the weight room. I explain why these are important and how you can fix them. 

They are: 

  1. Exercise selection
  2. Swapping exercises too frequently
  3. Not applying progressive overload
  4. Too low intensity in your training

Enjoy the show!
x Lynn


#weighttraining #fitafter40 #liftingafter40 #progressiveoverload #trainingtofailure #liftheavyshit #onlinefitnesscoach #menopausefitenss #gymmistakes #weighttrainingtips #fitafter50 #menopause #fitnessforwomen

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 

About this episode:

Seeing results in the weight room does not happen overnight. It takes time – especially if you’re in perimenopause or menopause. So, it’s important for you to be doing the right things, and doing them right. 

In episode #35 of 40+ Fitness for Women, I look at four key reasons why you might not be seeing results in the weight room. I explain why these are important and how you can fix them. 

They are: 

  1. Exercise selection
  2. Swapping exercises too frequently
  3. Not applying progressive overload
  4. Too low intensity in your training

Enjoy the show!
x Lynn


#weighttraining #fitafter40 #liftingafter40 #progressiveoverload #trainingtofailure #liftheavyshit #onlinefitnesscoach #menopausefitenss #gymmistakes #weighttrainingtips #fitafter50 #menopause #fitnessforwomen

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13737213 Tue, 10 Oct 2023 04:00:00 +0300 1001 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips, lifting after 40, menopause fitness, lifting after 50 1 35 full false #34: Why weight training is a MUST in perimenopause and menopause (benefits of lifting weights) #34: Why weight training is a MUST in perimenopause and menopause (benefits of lifting weights) 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: 

  1. How weight training counteracts the deterioration of our bodies that comes with age and loss of estrogen
  2. How weight training improves our quality of life – after all, we’re not dying at age 50!
  3. How lifting heavy helps us decrease visceral fat (get rid of "menobelly")
  4. How weight training enables us to stop our metabolisms from slowing down
  5. 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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: 

  1. How weight training counteracts the deterioration of our bodies that comes with age and loss of estrogen
  2. How weight training improves our quality of life – after all, we’re not dying at age 50!
  3. How lifting heavy helps us decrease visceral fat (get rid of "menobelly")
  4. How weight training enables us to stop our metabolisms from slowing down
  5. 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13689576 Tue, 03 Oct 2023 04:00:00 +0300 1728 menopause, perimenopause, menopause fitness, estrogen loss, benefits of strength training in menopause, menopause health, beginner weight training, start lifting after 40, 1 34 full false #33: My body recomposition journey - year one (and tips for retaining muscle while losing fat) #33: My body recomposition journey - year one (and tips for retaining muscle while losing fat) Resources mentioned in the episode: 

As women in midlife  (I'm 52), we are NOT doomed to get fatter. We CAN do something about that - and that is to train in a way that improves our body composition. 

Body composition means how much fat and muscle you have in your body relative to one another. As a rule, the more muscle  relative to fat you have, the better (of course, going to extremes is not good!)

In this episode, I review how I managed significant body recomposition in 1 year and share tips on how you can do the same. 

I share: 

  • My results - how much body weight, fat and visceral fat I lost
  • How I achieved body recomposition with a combination of weight training and a 10-week calorie deficit
  • How you can do it too - I share my tips. 


You'll learn: 

  • What is visceral fat, why you should care, and how weight training helps reduce it
  • How to minimize loss of muscle when dieting
  • How to take progress pictures
  • My strategy for body recomposition.


Enjoy the episode!
x Lynn


#buildmusclelosefat #bodyrecomposition #visceralfat #reducevisceralfat #startliftingweights #caloriedeficit #diettips #gettoned #toneup #fitafter40 #fitafter50 #fitnesstips #strongafter50 #onlinefitnesscoach #menopausecoach

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 

As women in midlife  (I'm 52), we are NOT doomed to get fatter. We CAN do something about that - and that is to train in a way that improves our body composition. 

Body composition means how much fat and muscle you have in your body relative to one another. As a rule, the more muscle  relative to fat you have, the better (of course, going to extremes is not good!)

In this episode, I review how I managed significant body recomposition in 1 year and share tips on how you can do the same. 

I share: 

  • My results - how much body weight, fat and visceral fat I lost
  • How I achieved body recomposition with a combination of weight training and a 10-week calorie deficit
  • How you can do it too - I share my tips. 


You'll learn: 

  • What is visceral fat, why you should care, and how weight training helps reduce it
  • How to minimize loss of muscle when dieting
  • How to take progress pictures
  • My strategy for body recomposition.


Enjoy the episode!
x Lynn


#buildmusclelosefat #bodyrecomposition #visceralfat #reducevisceralfat #startliftingweights #caloriedeficit #diettips #gettoned #toneup #fitafter40 #fitafter50 #fitnesstips #strongafter50 #onlinefitnesscoach #menopausecoach

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13646678 Tue, 26 Sep 2023 04:00:00 +0300 1488 build muscle lose fat, body recomposition tips, fitness journey, visceral fat, get toned, start lifting weights, fit after 40, lifting after 50, beginner weight training, menopause fitness 1 33 full false #32: How to get enough protein each day - practical tips for eating more protein #32: How to get enough protein each day - practical tips for eating more protein Resources mentioned in the episode: 

About episode #32:
"How do you manage to eat 140g of protein each day?" That's a question that I get asked a lot by clients and followers when I post about my protein goals. 

In this episode, I explain how. It's actually not that hard if you use my method, so I go through it step-by-step. 

Protein is a very important macro - especially for women in perimenopause and menopause. I explain the benefits of protein too. 

You'll get answers to these questions:

✨What are the benefits of eating protein?

✨How much protein should I eat each day?

✨How much protein do I need after a workout?

✨How can I make sure I'm getting enough protein?

Enjoy this short episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 

About episode #32:
"How do you manage to eat 140g of protein each day?" That's a question that I get asked a lot by clients and followers when I post about my protein goals. 

In this episode, I explain how. It's actually not that hard if you use my method, so I go through it step-by-step. 

Protein is a very important macro - especially for women in perimenopause and menopause. I explain the benefits of protein too. 

You'll get answers to these questions:

✨What are the benefits of eating protein?

✨How much protein should I eat each day?

✨How much protein do I need after a workout?

✨How can I make sure I'm getting enough protein?

Enjoy this short episode!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13606170 Tue, 19 Sep 2023 04:00:00 +0300 966 protein, protein for building muscle, protein in midlife, protein recommendations, protein and fitness, fitness tips, 1 32 full false #31: Scheduling your weight training and cardio & how to warm up for lifting weights #31: Scheduling your weight training and cardio & how to warm up for lifting weights Resources mentioned in this episode: 

About this episode:

One of the big questions I see from women who lift weights and want to optimize how they're doing things is how to fit in cardio, and whether they should warm up with 20 minutes of cardio before their weight training session. 

In this episode, I dive into:

🔅 How to schedule cardio with your weight training

🔅 Whether to warm up for your weight training session with 20 minutes of cardio

🔅 How to best warm up for weight training.

Enjoy the show!


Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in this episode: 

About this episode:

One of the big questions I see from women who lift weights and want to optimize how they're doing things is how to fit in cardio, and whether they should warm up with 20 minutes of cardio before their weight training session. 

In this episode, I dive into:

🔅 How to schedule cardio with your weight training

🔅 Whether to warm up for your weight training session with 20 minutes of cardio

🔅 How to best warm up for weight training.

Enjoy the show!


Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13570090 Tue, 12 Sep 2023 04:00:00 +0300 1215 weight training, beginner weight lifting, resistance training, weight training vs cardio, building muscle, weight training tips, how to warm-up 1 31 full false #30: Why 'combo exercises' are a waste of time (and what to do instead to build muscle and strength) #30: Why 'combo exercises' are a waste of time (and what to do instead to build muscle and strength) Resources mentioned in the episode:

✅ Learn to Lift with Lynn - 10-week GROUP beginner weight training program >
✅ Training tracker >
✅ For more information on progressive overload listen to episode #18

One of the big misunderstandings that I see out there is the belief that 'combo exercises' are effective for toning and building muscle. That simply is not the case.

In this episode, I go over: 

🎇 What is a combo exercise?
🎇 Why are combo exercises not ideal for building and maintaining muscle or toning up🎇 What you should do instead of combo exercises for better results


#fitafter40 #fitafter50 #fit4life #beginnerweighttraining #weighttrainingjourney #buildmuscleburnfat #fabulousafter50 #midlifefitness #progressiveoverload #bodyrecomposition #onlinefitnesstrainer #midlifefitness #menopausefitness #fitnesstips #weighttrainingtips #fitnessjourney #fullbodyworkout #comboexercises #fitnessmyths 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode:

✅ Learn to Lift with Lynn - 10-week GROUP beginner weight training program >
✅ Training tracker >
✅ For more information on progressive overload listen to episode #18

One of the big misunderstandings that I see out there is the belief that 'combo exercises' are effective for toning and building muscle. That simply is not the case.

In this episode, I go over: 

🎇 What is a combo exercise?
🎇 Why are combo exercises not ideal for building and maintaining muscle or toning up🎇 What you should do instead of combo exercises for better results


#fitafter40 #fitafter50 #fit4life #beginnerweighttraining #weighttrainingjourney #buildmuscleburnfat #fabulousafter50 #midlifefitness #progressiveoverload #bodyrecomposition #onlinefitnesstrainer #midlifefitness #menopausefitness #fitnesstips #weighttrainingtips #fitnessjourney #fullbodyworkout #comboexercises #fitnessmyths 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13519456 Tue, 05 Sep 2023 04:00:00 +0300 1051 40+ fitness, start lifting weights after 40, combo exercises, full-body workouts, weight training, beginner weight lifting, resistance training, building muscle, weight training tips 1 30 full false #29: The anti-aging effects of lifting weights (How weight training prepares our bodies for the NEXT 40 years) #29: The anti-aging effects of lifting weights (How weight training prepares our bodies for the NEXT 40 years) Many younger people start lifting weights in their teens and 20s for aesthetic benefits or to support their performance in a sport. 

But the fact is that weight training is a superior way to keep your body functioning properly throughout your lifetime. This is especially true for women because of the fact that we go through the menopause transition.

When we go through menopause (ie. through perimenopause and into post-menopause), the level of estrogen in our bodies declines and all but disappears. Estrogen has played an important role in keeping our bodies working properly. Without it, our bodies start to decline.

Fortunately, we can do something about it - we can work to keep our bodies functioning: lifting weights can make up for some of the gaps left by the loss of estrogen. 

In this episode, I talk about the anti-aging effects of lifting weights. After hearing the facts, you'll hopefully agree that weight training is the best thing you can do to fitness-wise to maintain your quality of life in your 40s, 50s, and beyond. 

I discuss:

  • The role of estrogen in keeping our bodies in good working order
  • What happens when estrogen declines in perimenopause and post-menopause
  • How weight training can turn back the hands of time - it's anti-aging effects.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Many younger people start lifting weights in their teens and 20s for aesthetic benefits or to support their performance in a sport. 

But the fact is that weight training is a superior way to keep your body functioning properly throughout your lifetime. This is especially true for women because of the fact that we go through the menopause transition.

When we go through menopause (ie. through perimenopause and into post-menopause), the level of estrogen in our bodies declines and all but disappears. Estrogen has played an important role in keeping our bodies working properly. Without it, our bodies start to decline.

Fortunately, we can do something about it - we can work to keep our bodies functioning: lifting weights can make up for some of the gaps left by the loss of estrogen. 

In this episode, I talk about the anti-aging effects of lifting weights. After hearing the facts, you'll hopefully agree that weight training is the best thing you can do to fitness-wise to maintain your quality of life in your 40s, 50s, and beyond. 

I discuss:

  • The role of estrogen in keeping our bodies in good working order
  • What happens when estrogen declines in perimenopause and post-menopause
  • How weight training can turn back the hands of time - it's anti-aging effects.

Enjoy the show!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13484878 Tue, 29 Aug 2023 04:00:00 +0300 1479 health and fitness, benefits of weight training, lifting weights after 40, menopause health, perimenopause health, estrogen and weight training, weight lifting for women 1 29 full false #28: The big rocks for 40+ Fitness (top tips for feeling great in perimenopause and menopause) #28: The big rocks for 40+ Fitness (top tips for feeling great in perimenopause and menopause) Resources mentioned in the episode: 


About this episode:
✨Are you a woman in her 40s or 50s looking to improve your health and fitness but don't know where to get started? 

There is sooo much information out there about how to feel better in perimenopause and menopause, but what are the most important places to start?

 In this episode, I look at the 4 big rocks to improving your health and fitness in midlfe. 

If you get these 4 things under control, you're going to be ahead of 98% of women and I promise you are going to feel much better than you do today. 

The four big rocks for 40+ fitness are: 

 1️⃣ Sleep:  I know. Boring but sooo essential. And without good sleep everything else is just sooo much harder. I discuss the sleep issues 40+ women face and why and share tips on how to improve your quality of sleep. 

2️⃣ Steps:  We are too sedentary and it's killing our bodies. I share how many steps you should be aiming for (no, the magic number is not 10 000), and tips on how to get there. 

3️⃣ Strength training: Probably no big surprise to anyone who has followed me that strength training is going to be on my list of top things to do. The benefits are real! (check out episode #2 for more about the benefits)

4️⃣ Protein: I discuss the benefits, how much protein to aim for, and share my strategy for getting in enough protein in the day.


#fitafter40 #podcastforwomen #protein #10000steps #strongafter40 #strongafter50 #getbettersleep #menopausesleep #hrt #melatonin #sleepissues #sleepbetter #sleeptips #postmenopausefitness  #gettingintoshape #fitnessmood #feelhealthier #onlinehealthcoach #workoutprogram #midlifewomen #fitover50 #thisis51 #agepositive #over50andfabulous #healthylifestyle #weightraining #aginggracefully #weighttraining101 #gettingintoshape #personaltrainerforwomen #ptforwomen #onlinefitnesscoach #menopausecoach #perimenopause #menopause

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 


About this episode:
✨Are you a woman in her 40s or 50s looking to improve your health and fitness but don't know where to get started? 

There is sooo much information out there about how to feel better in perimenopause and menopause, but what are the most important places to start?

 In this episode, I look at the 4 big rocks to improving your health and fitness in midlfe. 

If you get these 4 things under control, you're going to be ahead of 98% of women and I promise you are going to feel much better than you do today. 

The four big rocks for 40+ fitness are: 

 1️⃣ Sleep:  I know. Boring but sooo essential. And without good sleep everything else is just sooo much harder. I discuss the sleep issues 40+ women face and why and share tips on how to improve your quality of sleep. 

2️⃣ Steps:  We are too sedentary and it's killing our bodies. I share how many steps you should be aiming for (no, the magic number is not 10 000), and tips on how to get there. 

3️⃣ Strength training: Probably no big surprise to anyone who has followed me that strength training is going to be on my list of top things to do. The benefits are real! (check out episode #2 for more about the benefits)

4️⃣ Protein: I discuss the benefits, how much protein to aim for, and share my strategy for getting in enough protein in the day.


#fitafter40 #podcastforwomen #protein #10000steps #strongafter40 #strongafter50 #getbettersleep #menopausesleep #hrt #melatonin #sleepissues #sleepbetter #sleeptips #postmenopausefitness  #gettingintoshape #fitnessmood #feelhealthier #onlinehealthcoach #workoutprogram #midlifewomen #fitover50 #thisis51 #agepositive #over50andfabulous #healthylifestyle #weightraining #aginggracefully #weighttraining101 #gettingintoshape #personaltrainerforwomen #ptforwomen #onlinefitnesscoach #menopausecoach #perimenopause #menopause

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13444743 Tue, 22 Aug 2023 04:00:00 +0300 1873 beginner weight training, 40+ fitness tips, get fit after 40, menopause fitness, menopause health, start lifting weights, tips for better sleep, daily step count, protein, how much protein 1 28 full false #27: The 5 Biggest Fitness Mistakes 40+ Women Make #27: The 5 Biggest Fitness Mistakes 40+ Women Make In this week's episode, I discuss five of the biggest fitness mistakes I see 40+ women making with their workouts. This is the stuff they're doing IN their workouts. Many of them are due to misinformation and the messages we've been fed growing up about how to exercise, and about what is effective. 

I want to clear up those misconceptions so that you can get more out of your training!

Links from the episode: 

#cardioqueen #fitnessmistakes #weighttrainingtips #fitafter40 #menopausefitness #perimenopause #buildmuscleaftermenopause

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this week's episode, I discuss five of the biggest fitness mistakes I see 40+ women making with their workouts. This is the stuff they're doing IN their workouts. Many of them are due to misinformation and the messages we've been fed growing up about how to exercise, and about what is effective. 

I want to clear up those misconceptions so that you can get more out of your training!

Links from the episode: 

#cardioqueen #fitnessmistakes #weighttrainingtips #fitafter40 #menopausefitness #perimenopause #buildmuscleaftermenopause

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13401741 Tue, 15 Aug 2023 04:00:00 +0300 2064 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips, fitness mistakes, menopause fitness, build muscle after menopause 1 27 full false #26: Training muscles in lengthened vs. shortened position (weight training terminology) #26: Training muscles in lengthened vs. shortened position (weight training terminology) Things I mentioned in the show: 

This week's topic is training muscles in the lengthened vs. shortened position. This is something that you may have heard of in social media, but maybe you're wondering what it means in practice. I go over:

  • What does training in the lengthened or shortened position mean?
  • Which is more effective?
  • How you can target the shortened or lengthened position with various equipment.
  • How important is it in the grand scheme of things?

As always, I'd love to hear what you thought of the show - just hop on Instagram and reach out to me in my DMs!


#weighttrainingtips #buildmuscle #barbells #dumbbells #weighttraining #weighttrainingtips #fitnesspodcast #menopausepodcast #menopausefitness #buildingmuscle #musclebuilding #musclegain #momstrong #strongnotskinny #learntolift #fitafterforty

Send me your thoughts 😃

Support the show

Let's connect!





]]> Things I mentioned in the show: 

This week's topic is training muscles in the lengthened vs. shortened position. This is something that you may have heard of in social media, but maybe you're wondering what it means in practice. I go over:

  • What does training in the lengthened or shortened position mean?
  • Which is more effective?
  • How you can target the shortened or lengthened position with various equipment.
  • How important is it in the grand scheme of things?

As always, I'd love to hear what you thought of the show - just hop on Instagram and reach out to me in my DMs!


#weighttrainingtips #buildmuscle #barbells #dumbbells #weighttraining #weighttrainingtips #fitnesspodcast #menopausepodcast #menopausefitness #buildingmuscle #musclebuilding #musclegain #momstrong #strongnotskinny #learntolift #fitafterforty

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13350312 Tue, 08 Aug 2023 04:00:00 +0300 1216 weight training, beginner weight lifting, resistance training, effective weight training, how to build muscle, weight lifting tips, resistance training tips 1 26 full false #25: FAQs | Weight training tips | What sized weights to buy, how to get toned, isolation vs. compound exercises, how to maintain your balance and more! #25: FAQs | Weight training tips | What sized weights to buy, how to get toned, isolation vs. compound exercises, how to maintain your balance and more! Resources mentioned in this episode: 

This week, I delve into five of the most frequently asked questions, and some poorly understood concepts that keep cropping up in my DMs. They are: 

1️⃣ What sized weights should I but to weight train at home?

2️⃣ How can I get toned rather than bulky?

3️⃣ How many reps should I be doing?

4️⃣ Are isolation or compound exercises better?

5️⃣ Tips for maintaining your balance when weight training and how to train your balance.

#beginnerweighttraining #menopausefitness #howtolift #startweightlifting #resistancetraining #gettingtoned #toningup #weighttrainingtips

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in this episode: 

This week, I delve into five of the most frequently asked questions, and some poorly understood concepts that keep cropping up in my DMs. They are: 

1️⃣ What sized weights should I but to weight train at home?

2️⃣ How can I get toned rather than bulky?

3️⃣ How many reps should I be doing?

4️⃣ Are isolation or compound exercises better?

5️⃣ Tips for maintaining your balance when weight training and how to train your balance.

#beginnerweighttraining #menopausefitness #howtolift #startweightlifting #resistancetraining #gettingtoned #toningup #weighttrainingtips

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]]> Lynn Sederlöf-Airisto Buzzsprout-13319775 Tue, 01 Aug 2023 04:00:00 +0300 1533 weight training, beginner weight lifting, resistance training, weight training equipment, building muscle, weight training tips 1 25 full false #24: What equipment is best for weight training? (building muscle in midlife) #24: What equipment is best for weight training? (building muscle in midlife) Mentioned in this episode:

There are a lot of equipment choices out there when it comes to building muscle. There are barbells, dumbbells, cables, various machines, and rubber bands (including "booty bands"). In addition, there are those who use mainly bodyweight exercises to get strong (calisthenics). So, which one is best for building and maintaining muscles?

I dive into the pros and cons of each of these types of equipment and also discuss the most important thing to keep in mind in order to get results.

You'll get answers to questions like: 

  • Can you build muscle with gym equipment?
  • Are machines better than free weights?
  • What are the top things to build muscle?


Send me your thoughts 😃

Support the show

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]]> Mentioned in this episode:

There are a lot of equipment choices out there when it comes to building muscle. There are barbells, dumbbells, cables, various machines, and rubber bands (including "booty bands"). In addition, there are those who use mainly bodyweight exercises to get strong (calisthenics). So, which one is best for building and maintaining muscles?

I dive into the pros and cons of each of these types of equipment and also discuss the most important thing to keep in mind in order to get results.

You'll get answers to questions like: 

  • Can you build muscle with gym equipment?
  • Are machines better than free weights?
  • What are the top things to build muscle?


Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13267324 Tue, 25 Jul 2023 04:00:00 +0300 2125 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 24 full false #23: How many exercises do you need to do? (weight training tips for beginners) #23: How many exercises do you need to do? (weight training tips for beginners) Links & other episodes mentioned in this episode: 

Join waitlist for my Jan 2024 group training program >
Progressive overload - listen to episode # 18 to learn more about it.


✨In this week's episode, I get into a question that almost every person starting out weight training asks, and that is: how many exercises should I be doing? 🤔

😨The number of options out there seems endless, and you can feel a lot of pressure to have to do EVERYTHING in order to make progress. 

😃But that's not true. 

😃In this episode, I share my recommendation for how many exercises to start out with when you start lifting weights & why I made that recommendation. 

😀I also dive into three of the biggest myths driving people to keep swapping up exercises. 

😀Finally, I discuss 5 reasons why it does make sense to switch up your exercises periodically (and periodically does not mean weekly!!)

#weighttraining101 #fitafter40 #fitafter50 #fitforlife #fitmom #buildmuscleafter40 #antiaging #healthspan #fitover40 #fitafter50 #fitnesscoach #midlifefitnesscoach #menopausefitness #menopausehealth #midlife #fitnesstransformation #bodypositivity #everybodycanbeafitbody #yougotthis #fitnessgoals #fitnessfaq #exerciseselection

Send me your thoughts 😃

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]]> Links & other episodes mentioned in this episode: 

Join waitlist for my Jan 2024 group training program >
Progressive overload - listen to episode # 18 to learn more about it.


✨In this week's episode, I get into a question that almost every person starting out weight training asks, and that is: how many exercises should I be doing? 🤔

😨The number of options out there seems endless, and you can feel a lot of pressure to have to do EVERYTHING in order to make progress. 

😃But that's not true. 

😃In this episode, I share my recommendation for how many exercises to start out with when you start lifting weights & why I made that recommendation. 

😀I also dive into three of the biggest myths driving people to keep swapping up exercises. 

😀Finally, I discuss 5 reasons why it does make sense to switch up your exercises periodically (and periodically does not mean weekly!!)

#weighttraining101 #fitafter40 #fitafter50 #fitforlife #fitmom #buildmuscleafter40 #antiaging #healthspan #fitover40 #fitafter50 #fitnesscoach #midlifefitnesscoach #menopausefitness #menopausehealth #midlife #fitnesstransformation #bodypositivity #everybodycanbeafitbody #yougotthis #fitnessgoals #fitnessfaq #exerciseselection

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13223791 Tue, 18 Jul 2023 01:00:00 +0300 1648 weight training, beginner weight lifting, resistance training, exercise selection 1 23 full false #22: Unilateral weight training: Tips for avoiding & correcting muscle imbalances #22: Unilateral weight training: Tips for avoiding & correcting muscle imbalances 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> 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

Send me your thoughts 😃

Support the show

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]]> Lynn Sederlöf-Airisto Buzzsprout-13187528 Tue, 11 Jul 2023 04:00:00 +0300 1265 weight training, beginner weight lifting, resistance training, unilateral training, muscle imbalances, building muscle, weight training tips 1 22 full false #21: Body recomposition in midlife through strength training, diet and healthy habits #21: Body recomposition in midlife through strength training, diet and healthy habits Resources mentioned in the episode: 

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: 

  1. Weight training in maintenance
  2. 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> Resources mentioned in the episode: 

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: 

  1. Weight training in maintenance
  2. 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

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-13146314 Tue, 04 Jul 2023 04:00:00 +0300 2420 weight loss tips, body recomposition, fat loss after 40, fat loss tips, 1 21 full false #20: How often to lift weights (beginner weight lifting tips) #20: How often to lift weights (beginner weight lifting tips) So you know you want to start weight training to get stronger and prepare your body for the decades ahead, but what does that mean in practice? How many sessions will you need to schedule into your week, and is more better? 

This short and sweet episode goes through what the minimum would be and what advantages there are to being able to train more often. 

You'll get the answers to questions such as:

✨ What's the minimum number of times I should lift weight each week?

✨ Are there benefits to lifting more often?

✨ Should I mix up what I do each session?


Link to training tracker>> 

#weighttrainingtips #trainingfrequency #howoftentolift #weighttraining101 #beginnerweighttraining #learntoliftweights #fitafter40 #fitafter50 #fitforlife #strongafter50 #liftheavyshit

Send me your thoughts 😃

Support the show

Let's connect!





]]> So you know you want to start weight training to get stronger and prepare your body for the decades ahead, but what does that mean in practice? How many sessions will you need to schedule into your week, and is more better? 

This short and sweet episode goes through what the minimum would be and what advantages there are to being able to train more often. 

You'll get the answers to questions such as:

✨ What's the minimum number of times I should lift weight each week?

✨ Are there benefits to lifting more often?

✨ Should I mix up what I do each session?


Link to training tracker>> 

#weighttrainingtips #trainingfrequency #howoftentolift #weighttraining101 #beginnerweighttraining #learntoliftweights #fitafter40 #fitafter50 #fitforlife #strongafter50 #liftheavyshit

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12972029 Tue, 27 Jun 2023 04:00:00 +0300 1112 weight training, beginner weight lifting, resistance training, midlife health and fitness 1 20 full false #19: How to know if you are getting results from your weight training (8 ways to track progress) #19: How to know if you are getting results from your weight training (8 ways to track progress) Building muscle is a slow process so it's not unusual for people to question whether they are actually getting anywhere as they continue to show up and lift. 

In this episode, I go over 8 ways to track whether you are actually making progress: 

1️⃣ Take progress pictures

2️⃣ Take measurements with a tape measure

3️⃣ Take body composition measurements

4️⃣ Track your training sessions' weights and reps

5️⃣ Watch for changes in your everyday life

6️⃣ Feel yourself

7️⃣ Look for signs of increasing muscle definition

8️⃣ How clothes fit

For each of these, I go through them with some real-life examples so that you can more easily apply some or all of these methods!

IF you are NOT seeing progress and you've been doing this for a while, please go back to episodes #12 and #13 which go over all the factors which affect how quickly you'll see results, and make sure you're not missing some critical piece!

If you want help to figure it out, I'll be glad to help  - reach out to me.

LINK to the training tracker that you can download and use >>
LINK to join the waitlist if a group training program interests you >>

#weightlifting #trainingtracker #setsandreps #progresspictures #fitnessjourney #dexascan #inbodyscan #bodycomposition #progressiveoverload #weighttrainingtips #learntoliftweights #beginnerweighttraining #fitforlife #strongover40 #strongover50


Send me your thoughts 😃

Support the show

Let's connect!





]]> Building muscle is a slow process so it's not unusual for people to question whether they are actually getting anywhere as they continue to show up and lift. 

In this episode, I go over 8 ways to track whether you are actually making progress: 

1️⃣ Take progress pictures

2️⃣ Take measurements with a tape measure

3️⃣ Take body composition measurements

4️⃣ Track your training sessions' weights and reps

5️⃣ Watch for changes in your everyday life

6️⃣ Feel yourself

7️⃣ Look for signs of increasing muscle definition

8️⃣ How clothes fit

For each of these, I go through them with some real-life examples so that you can more easily apply some or all of these methods!

IF you are NOT seeing progress and you've been doing this for a while, please go back to episodes #12 and #13 which go over all the factors which affect how quickly you'll see results, and make sure you're not missing some critical piece!

If you want help to figure it out, I'll be glad to help  - reach out to me.

LINK to the training tracker that you can download and use >>
LINK to join the waitlist if a group training program interests you >>

#weightlifting #trainingtracker #setsandreps #progresspictures #fitnessjourney #dexascan #inbodyscan #bodycomposition #progressiveoverload #weighttrainingtips #learntoliftweights #beginnerweighttraining #fitforlife #strongover40 #strongover50


Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12970617 Tue, 20 Jun 2023 04:00:00 +0300 1431 weight training, beginner weight lifting, resistance training, measuring progress, progress pictures, fitness journey 1 19 full false #18: Progressive overload: what it is & how to apply it to your weight training #18: Progressive overload: what it is & how to apply it to your weight training Progressive overload is one of the most important concepts in building strength and muscle. If you're not applying progressive overload, you are unlikely to see much progress. For that reason, I thought it important to devote a whole episode to reviewing what it is and how to apply it to your weight training. 

It is really hard to ensure you're applying progressive overload if you are not tracking. For that reason, I'm offering a free tracker that you are welcome to use: Download my free tracker from www.befitafter40.com/tracker. 

In this episode I'll answer the following questions: 

✨ What is progressive overload and why does it matter?

✨ How can I apply progressive overload in my weight training workouts?

✨ How often should I increase the weight I am using

✨ Does progressive overload work for all rep ranges?

✨ How much weight should I add when I increase the weight?

✨ Can you apply progressive overload in a group fitness class?

✨ Can you apply progressive overload when doing bodyweight exercises?

Take a listen and make sure you're applying progressive overload too!


#progressiveoverload #weighttrainingtips #resistancetraining #bodyweightexercises #repranges #whentoincreaseweights #weightlifting #trainingtracker #setsandreps  #fitnessjourney #learntoliftweights #beginnerweighttraining #fitforlife #strongover40 #strongover50 #onlinefitnesscoach #personaltrainer #befitafter40 #fitforlife

Send me your thoughts 😃

Support the show

Let's connect!





]]> Progressive overload is one of the most important concepts in building strength and muscle. If you're not applying progressive overload, you are unlikely to see much progress. For that reason, I thought it important to devote a whole episode to reviewing what it is and how to apply it to your weight training. 

It is really hard to ensure you're applying progressive overload if you are not tracking. For that reason, I'm offering a free tracker that you are welcome to use: Download my free tracker from www.befitafter40.com/tracker. 

In this episode I'll answer the following questions: 

✨ What is progressive overload and why does it matter?

✨ How can I apply progressive overload in my weight training workouts?

✨ How often should I increase the weight I am using

✨ Does progressive overload work for all rep ranges?

✨ How much weight should I add when I increase the weight?

✨ Can you apply progressive overload in a group fitness class?

✨ Can you apply progressive overload when doing bodyweight exercises?

Take a listen and make sure you're applying progressive overload too!


#progressiveoverload #weighttrainingtips #resistancetraining #bodyweightexercises #repranges #whentoincreaseweights #weightlifting #trainingtracker #setsandreps  #fitnessjourney #learntoliftweights #beginnerweighttraining #fitforlife #strongover40 #strongover50 #onlinefitnesscoach #personaltrainer #befitafter40 #fitforlife

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12970611 Tue, 13 Jun 2023 04:00:00 +0300 1730 weight training tips, progressive overload, build muscle, build strength, beginner weight training, personal trainer, fitness tips 1 18 full false #17: Lifting weights after 50 - what it's like to start weight training in midlife #17: Lifting weights after 50 - what it's like to start weight training in midlife I started weight training at age 50 when I noticed that my muscle tone had decreased radically. I've done weight training before - back in my 20s and 30s, and this was different. I wanted to share my journey in hopes that it will inspire women in midlife to put aside their concerns about weight training, and start lifting!

In the episode, I describe:

  • What finally got me to start again
  • What I tried first (which did NOT work)
  • Training at home and at the gym
  • What level of body recomposition I've been able to achieve

I refer to the following episodes that I recommend you listen to if you're interested in learning more about the factors that will effect how quickly you see results: POD #12 & #13 - How quickly you'll see results (factors affecting results)

Questions? Comments? Reach out to me in my Instagram DMs - I'd love to hear from you!

#fitafter40 #fitafter50 #fit4life #beginnerweighttraining #weighttrainingjourney #buildmuscleburnfat #fabulousafter50 #midlifefitness #progressiveoverload #bodyrecomposition #onlinefitnesstrainer #midlifefitness #menopausefitness #fitnesstips #weighttrainingtips #fitnessjourney

Send me your thoughts 😃

Support the show

Let's connect!





]]> I started weight training at age 50 when I noticed that my muscle tone had decreased radically. I've done weight training before - back in my 20s and 30s, and this was different. I wanted to share my journey in hopes that it will inspire women in midlife to put aside their concerns about weight training, and start lifting!

In the episode, I describe:

  • What finally got me to start again
  • What I tried first (which did NOT work)
  • Training at home and at the gym
  • What level of body recomposition I've been able to achieve

I refer to the following episodes that I recommend you listen to if you're interested in learning more about the factors that will effect how quickly you see results: POD #12 & #13 - How quickly you'll see results (factors affecting results)

Questions? Comments? Reach out to me in my Instagram DMs - I'd love to hear from you!

#fitafter40 #fitafter50 #fit4life #beginnerweighttraining #weighttrainingjourney #buildmuscleburnfat #fabulousafter50 #midlifefitness #progressiveoverload #bodyrecomposition #onlinefitnesstrainer #midlifefitness #menopausefitness #fitnesstips #weighttrainingtips #fitnessjourney

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12970607 Tue, 06 Jun 2023 04:00:00 +0300 1353 weight lifting after 40, beginner weight training, body composition, midlife fitness, fitness journey, building muscle after menopause 1 17 full false #16: My fat loss journey: how it's going & tips for successful weight loss (lose fat, not muscle) #16: My fat loss journey: how it's going & tips for successful weight loss (lose fat, not muscle) After over a year of training consistently in the weight room 4 times a week to build muscle, I'm ready to start revealing some of the fruits of my labor - ie. to lose some of the fat on my body so you can see the muscle underneath.

I am 9 weeks into my 12-week fat loss journey, and wanted to share what I've been doing, how it's felt, and what kinds of results I've achieved so far. 

In this episode, you'll hear:

  • My 7-point plan to make fat loss (living in a calorie deficit) as easy and effective as possible
  • How I am structuring my meals to minimize hunger
  • What I am doing to avoid losing muscle (and direct my body to burn fat instead)
  • My weightloss tips from what I've learned
  • The ups and downs I've encountered along the way
  • How I have managed social events and alcohol
  • My results so far

Remember to subscribe to the podcast to hear the final result later this summer!


#fatloss #fitnessjourney #losefatnotmuscle #bodyrecomposition #maintainmuscle #fitnesstransformation #weightlossjourney #bodypositivity #bodyconfidence #fitover50 #itsnevertoolate #everybodycanbeafitbody #fitnessgoals #macros #yougotthis #weightlosstransformation #menopauseweightloss #menopauseandmuscles #fatlosshelp #fatlossprogram #fitmomlife #proteingoals #midlifewellness #weightlossforwomen #weightlossadvice #diettips #tonebody

Send me your thoughts 😃

Support the show

Let's connect!





]]> After over a year of training consistently in the weight room 4 times a week to build muscle, I'm ready to start revealing some of the fruits of my labor - ie. to lose some of the fat on my body so you can see the muscle underneath.

I am 9 weeks into my 12-week fat loss journey, and wanted to share what I've been doing, how it's felt, and what kinds of results I've achieved so far. 

In this episode, you'll hear:

  • My 7-point plan to make fat loss (living in a calorie deficit) as easy and effective as possible
  • How I am structuring my meals to minimize hunger
  • What I am doing to avoid losing muscle (and direct my body to burn fat instead)
  • My weightloss tips from what I've learned
  • The ups and downs I've encountered along the way
  • How I have managed social events and alcohol
  • My results so far

Remember to subscribe to the podcast to hear the final result later this summer!


#fatloss #fitnessjourney #losefatnotmuscle #bodyrecomposition #maintainmuscle #fitnesstransformation #weightlossjourney #bodypositivity #bodyconfidence #fitover50 #itsnevertoolate #everybodycanbeafitbody #fitnessgoals #macros #yougotthis #weightlosstransformation #menopauseweightloss #menopauseandmuscles #fatlosshelp #fatlossprogram #fitmomlife #proteingoals #midlifewellness #weightlossforwomen #weightlossadvice #diettips #tonebody

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12930018 Tue, 30 May 2023 04:00:00 +0300 2685 fat loss, fitness journey, lose fat not muscle, body recomposition, weight loss journey, menopause weight loss, diet tips, toned body, fit over 50, macros 1 16 full false #15: Maximizing your Fitness: Dispelling fitness myths & embracing mindset shifts #15: Maximizing your Fitness: Dispelling fitness myths & embracing mindset shifts ✨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 

Send me your thoughts 😃

Support the show

Let's connect!





]]> ✨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 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12884367 Tue, 23 May 2023 04:00:00 +0300 2158 weight training tips, 40+ fitness, choosing workouts, how to get toned, beginner weight training, 50+ fitness for women, menopause fitness 1 15 full false #14: Menopause, hormones & aging: how strength training counteracts hormonal changes & improves healthspan #14: Menopause, hormones & aging: how strength training counteracts hormonal changes & improves healthspan In this week's episode, I dive into what is going on with women's bodies in perimenopause and menopause and how strength training is really the key to keeping our bodies functioning properly and serving us well through the rest of our lives. 

In menopause, our estrogen levels change dramatically. I review all the ways that loss of estrogen negatively impacts the condition of our bodies and the vital role that weight training plays in counteracting it. If you're a woman in her 30s, 40s or 50s, you won't want to miss this one!


I discuss: 

  • What are perimenopause, menopause & post-menopause?
  • What are the most common symptoms of menopause?
  • What age do people hit menopause?
  • How long does perimenopause last?
  • What's going on with our hormones in menopause?
  • What's the role of estrogen, and what happens when there is less of it?
  • How to maintain and increase your strength
  • How to improve bone density
  • What kind of weight training is effective to counteract the changes
  • and more!

#menopause #perimenopause #menopausehealth #hrt #menopausefitness #fabulousafter50 #fitafter40 #weighttrainingbenefits #whateverywomanneedstoknow

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this week's episode, I dive into what is going on with women's bodies in perimenopause and menopause and how strength training is really the key to keeping our bodies functioning properly and serving us well through the rest of our lives. 

In menopause, our estrogen levels change dramatically. I review all the ways that loss of estrogen negatively impacts the condition of our bodies and the vital role that weight training plays in counteracting it. If you're a woman in her 30s, 40s or 50s, you won't want to miss this one!


I discuss: 

  • What are perimenopause, menopause & post-menopause?
  • What are the most common symptoms of menopause?
  • What age do people hit menopause?
  • How long does perimenopause last?
  • What's going on with our hormones in menopause?
  • What's the role of estrogen, and what happens when there is less of it?
  • How to maintain and increase your strength
  • How to improve bone density
  • What kind of weight training is effective to counteract the changes
  • and more!

#menopause #perimenopause #menopausehealth #hrt #menopausefitness #fabulousafter50 #fitafter40 #weighttrainingbenefits #whateverywomanneedstoknow

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]]> Lynn Sederlöf-Airisto Buzzsprout-12844247 Tue, 16 May 2023 04:00:00 +0300 2045 menopause, perimenopause, menopause fitness, hormone balance, estrogen loss, benefits of strength training in menopause, menopause health, HRT, hormone replacement therapy 1 14 full false #13: How quickly will you see results from your weight training? (factors affecting results) - PART 2 #13: How quickly will you see results from your weight training? (factors affecting results) - PART 2 You've probably seen before and after pictures online that show an incredible transformation, and are wondering whether you can get the same kinds of results from your weight training. The short answer is: 'It depends.' It depends on a LOT of factors - some which you can control and others which are more out of your control. 


This week, we pick up where we left off last week - by looking at more factors affecting the results you'll see from your weight training. 

In this week's episode I'll discuss the factors beyond the weight room - some of which you may not have realized can have a real impact on how well you can build and maintain muscle. 


I discuss:

✨ The role of recovery in building muscle and strength

✨ The importance of sleep and tips on how to get better sleep

✨ The challenges of being on a diet (aka. calorie deficit)

✨ The role of protein in building and maintaining muscle

✨ The importance of managing stress & cortisol levels in menopause.


For more information about protein, check out episode #10: PROTEIN: What you need to know to boost strength and fitness


#weighttrainingtips 

Send me your thoughts 😃

Support the show

Let's connect!





]]> You've probably seen before and after pictures online that show an incredible transformation, and are wondering whether you can get the same kinds of results from your weight training. The short answer is: 'It depends.' It depends on a LOT of factors - some which you can control and others which are more out of your control. 


This week, we pick up where we left off last week - by looking at more factors affecting the results you'll see from your weight training. 

In this week's episode I'll discuss the factors beyond the weight room - some of which you may not have realized can have a real impact on how well you can build and maintain muscle. 


I discuss:

✨ The role of recovery in building muscle and strength

✨ The importance of sleep and tips on how to get better sleep

✨ The challenges of being on a diet (aka. calorie deficit)

✨ The role of protein in building and maintaining muscle

✨ The importance of managing stress & cortisol levels in menopause.


For more information about protein, check out episode #10: PROTEIN: What you need to know to boost strength and fitness


#weighttrainingtips 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12791588 Tue, 09 May 2023 05:00:00 +0300 1215 weight training, beginner weight lifting, resistance training, building muscle, weight training tips, menopause fitness tips, 1 13 full false #12: How quickly will you see results from weight training? Factors affecting your results - PART 1 #12: How quickly will you see results from weight training? Factors affecting your results - PART 1 You've probably seen before and after pictures online that show an incredible transformation, and are wondering whether you can get the same kinds of results from your weight training. 

The short answer is: 'It depends.' It depends on a LOT of factors - some which you can control and others which are more out of your control. 

In this week's episode I'll discuss: 

  1. Factors that are beyond your control: genetics & age
  2. The effect of HOW you train on the speed and level of your results. 

I'll also offer tips to help you to get the most out of the time you spend resistance training.

Next week, we'll look at factors outside of your training sessions that can affect your results. Subscribe so that you don't miss it!

-----------------
For more information about the role of genetics on how quickly and what kinds of results you can get, check out episode #4: Muscles in Midlife:  A quick lesson in muscle biology.

For more information on progressive overload and training close to failure (or to failure), check out episode #5: 5 Things you need to do to build muscle

#weighttrainingtips 

Send me your thoughts 😃

Support the show

Let's connect!





]]> You've probably seen before and after pictures online that show an incredible transformation, and are wondering whether you can get the same kinds of results from your weight training. 

The short answer is: 'It depends.' It depends on a LOT of factors - some which you can control and others which are more out of your control. 

In this week's episode I'll discuss: 

  1. Factors that are beyond your control: genetics & age
  2. The effect of HOW you train on the speed and level of your results. 

I'll also offer tips to help you to get the most out of the time you spend resistance training.

Next week, we'll look at factors outside of your training sessions that can affect your results. Subscribe so that you don't miss it!

-----------------
For more information about the role of genetics on how quickly and what kinds of results you can get, check out episode #4: Muscles in Midlife:  A quick lesson in muscle biology.

For more information on progressive overload and training close to failure (or to failure), check out episode #5: 5 Things you need to do to build muscle

#weighttrainingtips 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12759370 Tue, 02 May 2023 04:00:00 +0300 1662 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 12 full false #11: How to choose your starting weight & when to increase the weight you're lifting (& how to apply progressive overload) #11: How to choose your starting weight & when to increase the weight you're lifting (& how to apply progressive overload) One of the top questions that people new to weight training struggle with is how much weight should they actually be lifting. In this episode, I go over how to choose your starting weight for a new exercise and when to progress to a higher weight. I am using rep ranges as a tool here as I feel it is the easiest to understand and follow for those who are starting out weight training. 

In addition, I review the concept of progressive overload and why you should apply progressive overload and how to do it in practice. 

So you'll get answers to the following questions:

  • What weight should I start with?
  • When should I increase the weight I'm lifting?
  • What is progressive overload?
  • How do I apply progressive overload in practice?
  • How do I work with rep ranges?

Happy lifting!


#weighttraining101 #startliftingweights #howtolift #progressiveoverload #repranges #howtoliftweights

Send me your thoughts 😃

Support the show

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]]> One of the top questions that people new to weight training struggle with is how much weight should they actually be lifting. In this episode, I go over how to choose your starting weight for a new exercise and when to progress to a higher weight. I am using rep ranges as a tool here as I feel it is the easiest to understand and follow for those who are starting out weight training. 

In addition, I review the concept of progressive overload and why you should apply progressive overload and how to do it in practice. 

So you'll get answers to the following questions:

  • What weight should I start with?
  • When should I increase the weight I'm lifting?
  • What is progressive overload?
  • How do I apply progressive overload in practice?
  • How do I work with rep ranges?

Happy lifting!


#weighttraining101 #startliftingweights #howtolift #progressiveoverload #repranges #howtoliftweights

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12704562 Tue, 25 Apr 2023 02:00:00 +0300 790 how heavy to lift, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 11 full false #10 - PROTEIN: What you need to know to boost strength and fitness (& how to make sure you're getting enough protein) #10 - PROTEIN: What you need to know to boost strength and fitness (& how to make sure you're getting enough protein) In this episode I dive into the things you should know about protein to enable you to maintain and build muscle in middle age. I also discuss how to determine whether you are getting enough protein each day (I bet you're not), and go through how I've structured my meals to ensure I'm getting enough protein. 

You'll get answers to these questions (and more):

  • What are the benefits of eating protein?
  • How much protein should I eat each day?
  • What are the best sources of protein?
  • Does protein help with weight loss?
  • How does protein affect muscle growth?
  • How much protein do I need after a workout?
  • How do I know how much protein I am getting now?
  • How can I make sure I'm getting enough protein?


#protein #benefitsofprotein #proteinsources #proteinmusclegrowth #proteinandmuscle #leucine

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this episode I dive into the things you should know about protein to enable you to maintain and build muscle in middle age. I also discuss how to determine whether you are getting enough protein each day (I bet you're not), and go through how I've structured my meals to ensure I'm getting enough protein. 

You'll get answers to these questions (and more):

  • What are the benefits of eating protein?
  • How much protein should I eat each day?
  • What are the best sources of protein?
  • Does protein help with weight loss?
  • How does protein affect muscle growth?
  • How much protein do I need after a workout?
  • How do I know how much protein I am getting now?
  • How can I make sure I'm getting enough protein?


#protein #benefitsofprotein #proteinsources #proteinmusclegrowth #proteinandmuscle #leucine

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12653981 Tue, 18 Apr 2023 05:00:00 +0300 1752 protein, protein for building muscle, protein in midlife, protein recommendations, protein and fitness, fitness tips, 1 10 full false #9: What to expect when you first start weight training (and tips on how to get started weight lifting) #9: What to expect when you first start weight training (and tips on how to get started weight lifting) If you've been focusing on cardio or group fitness classes, weight training may feel like a whole new world for you. 

In this episode, I discuss: 

✨ The main differences between cardio and weight training (the things that may feel really weird to you the first time in the weight room)

✨ The 3 stages of your weight training journey


You'll get answers to questions like:

🤔 What is it like in the weight room?

🤔 What can I expect on my first visit to the weight room?

🤔 What are neurological adaptations in weight training?

🤔 How does weight training differ from cardio?

🤔 How often should I switch what exercises I'm doing weight lifting?

Send me your thoughts 😃

Support the show

Let's connect!





]]> If you've been focusing on cardio or group fitness classes, weight training may feel like a whole new world for you. 

In this episode, I discuss: 

✨ The main differences between cardio and weight training (the things that may feel really weird to you the first time in the weight room)

✨ The 3 stages of your weight training journey


You'll get answers to questions like:

🤔 What is it like in the weight room?

🤔 What can I expect on my first visit to the weight room?

🤔 What are neurological adaptations in weight training?

🤔 How does weight training differ from cardio?

🤔 How often should I switch what exercises I'm doing weight lifting?

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12615032 Tue, 11 Apr 2023 01:00:00 +0300 835 weight training, beginner weight lifting, resistance training, weight training vs cardio, building muscle, weight training tips 1 9 full false #8: Tips for staying motivated with weight training #8: Tips for staying motivated with weight training One of the questions I get asked a lot is how I stay motivated to keep weight training. In this episode, I'll share some tips to help you stay committed and consistent with your weight training. 

Do you struggle to stay committed to your weight training program? Do you find it difficult to find time for your workouts? Or do you want to put in place habits to help you to stay consistent in your weight training? If so, then this podcast will have some tips for you.

Send me your thoughts 😃

Support the show

Let's connect!





]]> One of the questions I get asked a lot is how I stay motivated to keep weight training. In this episode, I'll share some tips to help you stay committed and consistent with your weight training. 

Do you struggle to stay committed to your weight training program? Do you find it difficult to find time for your workouts? Or do you want to put in place habits to help you to stay consistent in your weight training? If so, then this podcast will have some tips for you.

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12567379 Tue, 04 Apr 2023 01:00:00 +0300 920 motivation for weight training, how to stay consistent with weight training, overcoming gym fatigue, workout motivation, finding workout inspiration, 1 8 full false #7: Total Daily Energy Expenditure (TDEE) - What it is and Tips to Boost Yours #7: Total Daily Energy Expenditure (TDEE) - What it is and Tips to Boost Yours You've maybe heard of the Total Daily Energy Expenditure (TDEE) or related terms such as NEAT or BMR, but maybe you're not quite clear on what they are and why you should care.

In this episode, I introduce you to the concept of TDEE, and its components, and share simple ways that you can make sustainable lifestyle changes to boost your TDEE. These strategies have health benefits too!

You'll get answers to common questions such as:

  • What is TDEE and how is it calculated?
  • How does TDEE affect weight loss and weight gain?
  • What factors influence TDEE?
  • How can I increase my TDEE?
  • How does exercise affect TDEE?

Happy listening!

Send me your thoughts 😃

Support the show

Let's connect!





]]> You've maybe heard of the Total Daily Energy Expenditure (TDEE) or related terms such as NEAT or BMR, but maybe you're not quite clear on what they are and why you should care.

In this episode, I introduce you to the concept of TDEE, and its components, and share simple ways that you can make sustainable lifestyle changes to boost your TDEE. These strategies have health benefits too!

You'll get answers to common questions such as:

  • What is TDEE and how is it calculated?
  • How does TDEE affect weight loss and weight gain?
  • What factors influence TDEE?
  • How can I increase my TDEE?
  • How does exercise affect TDEE?

Happy listening!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12516554 Tue, 28 Mar 2023 01:00:00 +0300 1591 health and fitness, weight training, 1 7 full false #6: Weightlifting and fat loss (why you should never diet without weight training) #6: Weightlifting and fat loss (why you should never diet without weight training) This episode is for anyone who is planning to go on a diet (ie. calorie deficit) to get ready for summer. 

Many women use the strategy of cutting calories and increasing cardio to burn as many calories as possible. But, is this the best strategy? I don't think so. 

in this short (but I think really important) episode:

  • I challenge you to think about what your goal really is: is it weight loss or fat loss?
  • I discuss how to diet in a way that promotes fat loss
  • I also discuss the problem with yo-yo dieting for your long-term health.


If you're ready to get started, check out my free guide: www.befitafter40.com/how-to-start-weight-training 


#dietingtips #weightloss #losefatnotmuscle #weighttrainingbenefits


 

Send me your thoughts 😃

Support the show

Let's connect!





]]> This episode is for anyone who is planning to go on a diet (ie. calorie deficit) to get ready for summer. 

Many women use the strategy of cutting calories and increasing cardio to burn as many calories as possible. But, is this the best strategy? I don't think so. 

in this short (but I think really important) episode:

  • I challenge you to think about what your goal really is: is it weight loss or fat loss?
  • I discuss how to diet in a way that promotes fat loss
  • I also discuss the problem with yo-yo dieting for your long-term health.


If you're ready to get started, check out my free guide: www.befitafter40.com/how-to-start-weight-training 


#dietingtips #weightloss #losefatnotmuscle #weighttrainingbenefits


 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12477238 Tue, 21 Mar 2023 01:00:00 +0200 499 1 6 full false #5: 5 Things you Need to Do to Build Muscle (weight training tips) #5: 5 Things you Need to Do to Build Muscle (weight training tips) In this episode, I go over five very important things you need to be doing to build muscle efficiently. If you're not seeing results with your weight training, then one of these is usually the culprit. 

They are:

  1. Apply progressive overload
  2. Training close to failure (or to failure)
  3. Choosing exercises that actually stimulate muscle growth
  4. Getting enough recovery - since that's when muscle growth actually happens
  5. The role of nutrition: are you eating enough calories and are you getting enough protein

All of these key things are also summarized in my freebie which you can download at www.befitafter40.com/build-muscle.

As always, I would love to hear from you. You can reach out to me in my DMs on Instagram, or email me. 


Time stamps: 

0:19 Progressive Overload

4:15 Training close to failure (or to failure)

8:00 Choosing exercises that actually stimulate muscle growth

11:09 Recovery

13:10 Nutrition

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this episode, I go over five very important things you need to be doing to build muscle efficiently. If you're not seeing results with your weight training, then one of these is usually the culprit. 

They are:

  1. Apply progressive overload
  2. Training close to failure (or to failure)
  3. Choosing exercises that actually stimulate muscle growth
  4. Getting enough recovery - since that's when muscle growth actually happens
  5. The role of nutrition: are you eating enough calories and are you getting enough protein

All of these key things are also summarized in my freebie which you can download at www.befitafter40.com/build-muscle.

As always, I would love to hear from you. You can reach out to me in my DMs on Instagram, or email me. 


Time stamps: 

0:19 Progressive Overload

4:15 Training close to failure (or to failure)

8:00 Choosing exercises that actually stimulate muscle growth

11:09 Recovery

13:10 Nutrition

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12419841 Tue, 14 Mar 2023 01:00:00 +0200 1223 weight training, beginner weight lifting, resistance training, progressive overload, building muscle, weight training tips 1 5 full false #4: Muscles in Midlife: a quick lesson in muscle biology (how to build and maintain muscle) #4: Muscles in Midlife: a quick lesson in muscle biology (how to build and maintain muscle) In this episode, I explain the basics of muscle biology that everyone should know - if you're interested in getting and staying fit and strong for life. 

I discuss:

  • the loss of muscle as we age, and how we can prevent it
  • the role of estrogen in supporting muscle, and what that means for women in perimenopause and menopause
  • the difference between type I and type II muscle fibers and why you should care 
  • the role of your central nervous system in weight training.


You'll get answers to the following questions (and more):

  • Why do people get weaker as they age and is there anything I can do about it?
  • Why does my body composition seem to be changing as I get older?
  • Why am I not seeing the same results as that fitness influencer though I'm doing the same exercises?
  • How heavy do I need to lift to build muscle and increase my strength?
  • How does menopause affect my strength and ability to build muscle?
  • Is it a good idea to swap up my weight training exercises often?


So, if you're interested in understanding how to get strong and stay strong in midlife and beyond, you'll want to hear this one. 

Let's get started!

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this episode, I explain the basics of muscle biology that everyone should know - if you're interested in getting and staying fit and strong for life. 

I discuss:

  • the loss of muscle as we age, and how we can prevent it
  • the role of estrogen in supporting muscle, and what that means for women in perimenopause and menopause
  • the difference between type I and type II muscle fibers and why you should care 
  • the role of your central nervous system in weight training.


You'll get answers to the following questions (and more):

  • Why do people get weaker as they age and is there anything I can do about it?
  • Why does my body composition seem to be changing as I get older?
  • Why am I not seeing the same results as that fitness influencer though I'm doing the same exercises?
  • How heavy do I need to lift to build muscle and increase my strength?
  • How does menopause affect my strength and ability to build muscle?
  • Is it a good idea to swap up my weight training exercises often?


So, if you're interested in understanding how to get strong and stay strong in midlife and beyond, you'll want to hear this one. 

Let's get started!

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12384245 Tue, 07 Mar 2023 01:00:00 +0200 1091 1 4 full false #3: Tips for starting weight training in midlife #3: Tips for starting weight training in midlife In this episode, I discuss some of the things to keep in mind when starting to lift weights in midlife. These include: 

  • Choosing a good program
  • The importance of consistency
  • Apply progressive overload
  • Setting a realistic training schedule that you can adhere to
  • The role of rest and recovery
  • The importance of protein


Are you in your 40s or 50s and thinking about starting weight training? Or are you a beginner to weight lifting who has already made your first trips to the weight room, or using weights at home -  but want to understand more about what you should be doing there? Then this is the podcast for you!

If you have not yet listened to the previous episode on the benefits of weight training - check out episode #2. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> In this episode, I discuss some of the things to keep in mind when starting to lift weights in midlife. These include: 

  • Choosing a good program
  • The importance of consistency
  • Apply progressive overload
  • Setting a realistic training schedule that you can adhere to
  • The role of rest and recovery
  • The importance of protein


Are you in your 40s or 50s and thinking about starting weight training? Or are you a beginner to weight lifting who has already made your first trips to the weight room, or using weights at home -  but want to understand more about what you should be doing there? Then this is the podcast for you!

If you have not yet listened to the previous episode on the benefits of weight training - check out episode #2. 

Send me your thoughts 😃

Support the show

Let's connect!





]]> Buzzsprout-12329161 Tue, 28 Feb 2023 01:00:00 +0200 1153 1 3 full false #2: Why should women start weight training after 40? (benefits of weight lifting) #2: Why should women start weight training after 40? (benefits of weight lifting) 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. Lifting weight really is the fountain of youth! 

In this episode, I go over just SOME of the benefits of weight training and how weight training actually triggers those benefits. 

The benefits of weight training in middle age include:

  • How weight training stops and can reverse the loss of muscle as we age and what that means for us now and in the decades ahead
  • How weight training strengthens muscles
  • How weight training strengthens tendons
  • How to increase your metabolism by lifting weights
  • Using weight training for body recomposition
  • Mental health benefits of weight training


Send me your thoughts 😃

Support the show

Let's connect!





]]> 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. Lifting weight really is the fountain of youth! 

In this episode, I go over just SOME of the benefits of weight training and how weight training actually triggers those benefits. 

The benefits of weight training in middle age include:

  • How weight training stops and can reverse the loss of muscle as we age and what that means for us now and in the decades ahead
  • How weight training strengthens muscles
  • How weight training strengthens tendons
  • How to increase your metabolism by lifting weights
  • Using weight training for body recomposition
  • Mental health benefits of weight training


Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn Sederlöf-Airisto Buzzsprout-12283044 Tue, 21 Feb 2023 12:00:00 +0200 1128 1 2 full false #1: Welcome to 40+ Fitness for Women Podcast #1: Welcome to 40+ Fitness for Women Podcast Welcome!

In this episode, I introduce the motivation behind starting this podcast geared at helping women in perimenopause and menopause get fit now and prepare their bodies for the decades ahead of us. 
I share my own fitness journey and about how in midlife I suddenly noticed that the things that had always worked for me were no longer working, and how I found a formula that works for me at this stage in life. 

I hope you enjoy the episode - reach out if you have any questions or comments.

x Lynn
Certified Menopause Fitness Coach

Send me your thoughts 😃

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]]> Welcome!

In this episode, I introduce the motivation behind starting this podcast geared at helping women in perimenopause and menopause get fit now and prepare their bodies for the decades ahead of us. 
I share my own fitness journey and about how in midlife I suddenly noticed that the things that had always worked for me were no longer working, and how I found a formula that works for me at this stage in life. 

I hope you enjoy the episode - reach out if you have any questions or comments.

x Lynn
Certified Menopause Fitness Coach

Send me your thoughts 😃

Support the show

Let's connect!





]]> Lynn-Marie Sederlöf-Airisto Buzzsprout-12282785 Sun, 19 Feb 2023 17:00:00 +0200 998 1 1 full false