40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
Coach Lynn Sederlöf-Airisto
If you are a woman over 40 and are looking for practical information on how to keep your body strong and functional in perimenopause, menopause, and post-menopa...
#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 sleep impact muscle growthHow to speed up recovery so you can train harder, soonerPlus, 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 #41Send me your thoughts 😃Support the show REGISTRATION IS OPEN for my Fat Loss Workshop April 24th >> Kick-start your lifting with my Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Already lifting? Join my membership >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#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:Learn to Lift with Lynn – My beginner-friendly strength training programs >>Podcast on Form Videos – Check out episode #106Send me your thoughts 😃Support the show REGISTRATION IS OPEN for my Fat Loss Workshop April 24th >> Kick-start your lifting with my Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Already lifting? Join my membership >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#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 REGISTRATION IS OPEN for my Fat Loss Workshop April 24th >> Kick-start your lifting with my Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Already lifting? Join my membership >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#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: My mobility warm-up for upper body >>My mobility warm-up for lower body >>Send me your thoughts 😃Support the show REGISTRATION IS OPEN for my Fat Loss Workshop April 24th >> Kick-start your lifting with my Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Already lifting? Join my membership >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#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 videosHow to take form videos to improve your lifting techniqueHow to spot and fix form mistakes on your ownResources mentioned in this episode:🎥 Flip Stick >>Send me your thoughts 😃Support the show REGISTRATION IS OPEN for my Fat Loss Workshop April 24th >> Kick-start your lifting with my Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Already lifting? Join my membership >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
About 40+ Fitness: Weight training, fitness & weight loss tips for Women in perimenopause & menopause
If you are a woman over 40 and are looking for practical information on how to keep your body strong and functional in perimenopause, menopause, and post-menopause, this is the show for you!- Do you want to learn how to exercise in a way to increase muscle and lose fat so you look and feel great today while preparing your body for the decades ahead? - Do you want to start lifting weights?- Do you want to understand the hormonal changes that are going on in your body during menopause (estrogen, progesterone, testosterone, and cortisol) and how those affect how you should be working out?Lynn has you covered!40+ Fitness for Women Podcast is THE fitness podcast for women over 40. It is focused on practical, concrete tips and strategies for getting strong and fit today and maintaining your quality of life in the decades ahead. Host Lynn Sederlöf-Airisto is a Certified Menopause Fitness Coach. And, as a 53-year-old post-menopausal woman, she knows first-hand what going through the menopause transition is like.She has struggled with the hormonal changes including a rollercoaster ride through perimenopause and changes to her body composition that seemed to happen almost overnight!Lynn has been there and found the path forward - and is here to share that with you. Midlife can be the best part of life - if you learn how to work with your body.
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