Menopause Strength Training & Fitness | 40+ Fitness for Women
This podcast is designed for women in perimenopause or menopause who are experiencing loss of muscle tone, strength, and unwanted belly fat. Host Lynn Sederlöf-Airisto, a Certified Menopause Fitness Coach, provides science-backed advice on strength training, building muscle and bone density, and adapting workouts and eating habits to a changing body. Each episode offers efficient, no-nonsense strategies to help women get stronger and feel proud of their bodies. Lynn has helped thousands of women start strength training and transform their fitness.
Episodes
#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
#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
#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
#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
#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!Resourc
#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: I've started eating more protein and lifting weights, but my weight is going UP. What's going on?I'm eating clean. Why am I not losing weight?How do I track meals like stews and
#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 i
#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.&apos
#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 l
#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
#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
#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 f
#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 o
#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 s
#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 di
#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
#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 beli
#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
#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,
#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
#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
#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 weightsEpisode
#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
#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
#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
#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 trigge
#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:How short “micro-rests” c
#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
#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.
#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
#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 l
#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 startin
#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 rea
#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 surplusWhether one set of dumbbells is enough to get startedHow often to switch exercises for real resultsWhat to prioritize if y
#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 weekThe exercises I wouldn’t program
#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:Soreness and “feeling
#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 stronger4 real signs your workouts are building strength and muscleHow to track your workouts (and why that matters more than you th
#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
#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 fo
#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 — a
#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 trainingIf 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 workoutsLearn how to adjust your
#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 losin
#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?
#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
#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:Not resting long enoughPoor formNot controlling the eccentricMini-rests between reps
#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 kid
#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 str
#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 effec
#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 —
#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
#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
#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
#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:Why protein is especially important in midlifeHow much you really needHow to calculate your daily targetWhat to look for in a good protein powderA practic
#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 trainin
#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, bui
#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
#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 resultsThe ideal numbe
#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 ove
#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 showJoin m
#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 LynnSend me your th
#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 th
#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 recoveryWhy protein is essential (even on rest days!)How stress and slee
#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 sh
#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 ours
#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
#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
#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 keep
#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 m
#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 upThe optimal time to start a calorie d
#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 bui
#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
#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
#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
#98: Q&A: Training after Illness, Lifting Straps, Boredom with Weight Training, and My HRT Journey
In this episode of 40+ Fitness for Women, I’m answering questions submitted by my followers about training, equipment, and hormone replacement therapy.I answer these questions:How to get back into training after being sick?Do I use lifting straps, and when would I recommend them?How can weight training sessions be made less boring?Am I on hormone replacement therapy (HRT), and what’s my experience
#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:My definition of being in “good shape”Tracking calor
#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 holidaysPractical tips for eating at parties, handling buffets, and stay
#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 mess
#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 progressHow poor grip strength can lead to elbow pain and how to a
#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 midlifeThe importance of mastering technique bef
#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 ag
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