Menopause Strength Training & Fitness

185 episodes

#186: What equipment do you actually need to start strength training at home?
22/09/2026 | 27 mins.
Most women think they need a whole home gym to start strength training.
That belief holds more beginners back than almost anything else.
I started in my basement bedroom with a yoga mat and some dumbbells that had been gathering dust under my bed for years.
In this episode, I share what you actually need to get going:
The short list of equipment you need
The space requirements
How to choose your first dumbbells
Dumbbells that let you keep progressing

Enjoy the show!

Resources Mentioned:
My recommended equipment and dumbbells
Learn to Lift, my 10-week beginner program
Stronger with Lynn monthly membership

Send me your thoughts 😃
Support the show
REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here >
Learn to Lift with my 10-week program >
Join my strength training membership >
Get my free guide: How to Start Strength Training After 40 >>
Subscribe to my weekly newsletter>>
Let's connect!
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Facebook >
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My website >
#185: Why Switching Up Your Workouts Stalls Muscle Growth (The Myth of Muscle Confusion)
15/09/2026 | 14 mins.
There's a myth that you have to keep switching up your workouts or your muscles get used to them and stop growing. It's called muscle confusion.
It's not real. It came from people who needed you to keep buying the next workout video.
In fact, if you actually want to build muscle, you do the opposite: you repeat the same exercises for 8 to 10 weeks and get stronger at them.
In this episode, I explain:
Why constant switching actually stalls your progress,
Where variety belongs, and
Why soreness was never the goal.
Enjoy the show!

Resources Mentioned: Learn to Lift:
Membership:

Send me your thoughts 😃
Support the show
REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here >
Learn to Lift with my 10-week program >
Join my strength training membership >
Get my free guide: How to Start Strength Training After 40 >>
Subscribe to my weekly newsletter>>
Let's connect!
Instagram >
Facebook >
YouTube >
My website >
#184: Do You Need to Squat, Deadlift, and Bench Press to Get Strong?
08/09/2026 | 10 mins.
There's a myth that you have to be doing back squats, deadlifts, and barbell bench presses or you're not really strength training.
The reality is you don't need any of the three. You can get just as strong doing other things.
In this episode, I explain why, as a 55yo woman, I skip those lifts, and what I program instead.
Enjoy the show!

Resources Mentioned:
Lift-IT! (10-Day Strength Training Kickstart):

Send me your thoughts 😃
Support the show
REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here >
Learn to Lift with my 10-week program >
Join my strength training membership >
Get my free guide: How to Start Strength Training After 40 >>
Subscribe to my weekly newsletter>>
Let's connect!
Instagram >
Facebook >
YouTube >
My website >
#183: Elbows hurt from lifting? Here's why & 3 ways to avoid it
01/09/2026 | 18 mins.
Elbow pain is one of the most common things that people struggle with in their first year of strength training.
This is one of the things I really wish I'd known when I started.
I noticed elbow pain about 6 months in, ignored it for way too long, and it took months to clear.
In this episode, I share what I wish I'd known back then:
Why it's more common in midlife
The common mistakes that cause it
3 ways to avoid it

Enjoy the show!

Resources Mentioned:
My Versa Gripps and the rest of the gear I actually use
Lift-IT, my $27 strength training kickstart
Join the Membership
All my programs

Send me your thoughts 😃
Support the show
REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here >
Learn to Lift with my 10-week program >
Join my strength training membership >
Get my free guide: How to Start Strength Training After 40 >>
Subscribe to my weekly newsletter>>
Let's connect!
Instagram >
Facebook >
YouTube >
My website >
#182: Q&A: Creatine, Rest Between Sets, Training Frequency, Machines vs. Free Weights
25/08/2026 | 18 mins.
Here are some questions that hit my inbox all the time. Not big enough for their own episode, so I answered four in one go.
Do you actually need creatine, and if so, what kind?
Does resting between sets really matter?
Is twice a week honestly enough to see a change?
Machines, free weights, cables. Do they actually train you differently?
Do you have other questions you'd like answered? Send them to me - I'd love to hear from you.

Enjoy the show!

Resources Mentioned:
My protein episode
My strength training programs

Send me your thoughts 😃
Support the show
REGISTRATION IS OPEN for Lift-Off!🚀 My 10-day challenge starts Sept 29. Spots are limited. Grab yours here >
Learn to Lift with my 10-week program >
Join my strength training membership >
Get my free guide: How to Start Strength Training After 40 >>
Subscribe to my weekly newsletter>>
Let's connect!
Instagram >
Facebook >
YouTube >
My website >

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About Menopause Strength Training & Fitness | 40+ Fitness for Women

If you’re a woman in perimenopause or menopause and are noticing that you’ve lost muscle tone and strength, are gaining belly fat, and the workouts that used to work suddenly don’t anymore — this is the podcast for you.You’ll learn how to work with your changing body so you can build strength, look toned, feel amazing in your body again and prepare to age strong for the decades ahead.Each week, host Lynn Sederlöf-Airisto shares science-backed and realistic ways to:• Strength train effectively • Build muscle, strength, and bone density • Adapt your workouts and eating habits to your changing body • Exercise to prepare your body for the decades aheadKnown for her efficient, effective, and no-nonsense coaching style, Lynn helps you cut through the noise and focus on what actually works so you get results without wasting time. Lynn has helped thousands of women start strength training, get stronger, and transform their bodies into something they feel proud of.Lynn is a Certified Menopause Fitness Coach and personal trainer. She graduated from Dartmouth College, where she majored in biochemistry and molecular biology and played Division I varsity lacrosse. Now 54 and postmenopausal, she knows firsthand what it’s like to struggle with these same changes — and how to turn things around.

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