Menopause Strength Training & Fitness | 40+ Fitness for Women

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: 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 Midlife Fat Loss Formula >Find the right one for you >How to Start Strength Training After 40 >>Subscribe to my weekly newsletter>>Let's connect! Instagram >Facebook >YouTube >My website >

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: 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 Find the right one for you >How to Start Strength Training After 40 >>Subscribe to my weekly newsletter>>Let's connect! Instagram >Facebook >YouTube >My website >

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 BIRTHDAYLift-IT! My 10-day Intro to Strength Training >>How to Start Strength Training After 40 >>Subscribe to my weekly newsletter>>

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 BIRTHDAYLift-IT! My 10-day Intro to Strength Training >>Join Summer Shape-Up to lose fat & build muscle for summer >> (We start April 20. 20% early bird discount + bonus now avail. so hurry!!)How to Start Strength Training After 40 >>Subscribe to my weekly newsletter>>

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: Learn to LiftStrength Training MembershipSummer Shape-UpSend me your thoughts 😃 Support the show BIRTHDAYLift-IT! My 10-day Intro to Strength Training >>Join Summer Shape-Up to lose fat & build muscle for summer >> (We start April 20. 20% early bird discount + bonus now avail. so hurry!!)How to Start Strength Training After 40 >>Subscribe to my weekly newsletter>>

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: Shape Up for Summer group coaching waitlist:Lift-IT 10-day introduction to strength training:Learn to Lift 10-week beginner program:Episode #139: Perimenopause & HRT - My Personal Story: Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Lift-IT! My 10-day Intro to Strength Training >>Learn to Lift with my 10-week beginner program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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: Lift-IT! (free thru April 30th with code BIRTHDAY)Episode #57: Cardio with Weights vs. Strength TrainingEpisode #153: Why Follow-Along Programs Don't Build Muscle and StrengthSend me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Lift-IT! My 10-day Intro to Strength Training >>Learn to Lift with my 10-week beginner program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Lift-IT! My 10-day Intro to Strength Training >>Learn to Lift with my 10-week beginner program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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 Lift-IT! 10-Day Intro to Strength TrainingLearn to Lift 10-week beginner strength training programEpisode #114: Progressive Overload Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Lift-IT! My 10-day Intro to Strength Training >>Learn to Lift with my 10-week beginner program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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: 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: Walkpad I use:Midlife Fat Loss Formula mini course#51: Earning your food with exercise: why burning calories does not work.Lift IT! my 10-Day Introduction to Strength Training Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Learn to Lift at home or gym in 2-4 days/week >>strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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: 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 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Learn to Lift at home or gym in 2-4 days/week >>strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Learn to Lift at home or gym in 2-4 days/week >>strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Learn to Lift at home or gym in 2-4 days/week >>strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Support the show Learn to Lift at home or gym in 2-4 days/week >>strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

"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 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Support the show Learn to Lift at home or gym in 2-4 days/week >>strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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: 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. Enjoy the show! 💪 Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Support the show LIMITED TIME OFFER on Learn to Lift >>strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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 Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! Support the show strength training program >>working with your menopausal body >>Subscribe to my weekly newsletter>>Buy me a coffee >>

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 Sign up >> Learn to Lift program here >>monthly membership here >>working with your menopausal body >>Subscribe to my weekly newsletter>>befitafter40_withlynn/

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 November Offer💫 15% OFF my membership! Join here >> Learn to Lift program here >>working with your menopausal body >>Subscribe to my weekly newsletter>>befitafter40_withlynn/

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 November Offer💫 15% OFF my membership! Join here >> Learn to Lift program here >>working with your menopausal body >>Subscribe to my weekly newsletter>>befitafter40_withlynn/