40+ Fitness for Women: Strength Training, Health & Weight Loss for Women in menopause & perimenopause

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 differentThis episode is a reminder that strength training doesn't need to be complicated to be effective.Send me your thoughts

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 meanWhy “bulking” is probably going to leave you with results you don't likeWhat to do instead if your goal is muscle, strength, and long-term resultsA quick word on GLP-1 micro dosing and online promotions that feel... offIf 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:Learn to Lift – VIP Edition > (Join now for live coaching with me this June)Midlife Fat Loss Formula > (Mini course for sustainable fat loss in midlife)Send me your thoughts

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 anchorWhat to consider when adding cardio, walking, and recovery daysHow stress, recovery, and life circumstances impact your scheduleHow to decide what type of movement to pair together — and when to back offTips for designing a week of training that supports your long-term health and consistencyResources mentioned:Episode #67: Sprint Intercal TrainingSend me your thoughts

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 weightsWhat proper strength training looks likeWhy workouts like BodyPump or random YouTube videos often miss the markHow to tell if you're applying progressive overload (and why that matters)The surprising truth about heart rate, rest periods, and combo movesThis 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:My free 10-day Lift Off strength training challenge >>Learn to Lift programs >>Strength training membership >>If you're ready to stop spinning your wheels and actually get strong — this is where to start.Send me your thoughts

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:Why sticking with the same exercises for 8–12 weeks is key to progressHow to safely introduce a new or returning movement (even if you're strong!)My personal example of switching from leg presses to Bulgarian split squatsThe smart way I program swaps so you can keep progressing Enjoy the episode!Send me your thoughts

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 practical, real-life way to plan your meals to hit your protein goal without stressP.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

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

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 growHow much food and protein you really need to support your trainingThe truth about creatine, sleep, stress—and yes, even alcoholWhy training hard without supporting your body can actually backfireThese 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 proteinEpisode #63: Tips for Better Quality Sleep in MenopauseEpisode #41: Stress: Why you should NOT ignore it in menopauseSend me your thoughts

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:The role genetics, age, and hormones play in your training outcomesWhat actually matters inside your workouts if you want to see change5 key training-related habits that give you the best chance at visible, lasting resultsHit play to learn what you should (and shouldn't) be focusing on.Resources mentioned:Episode #114 – Progressive OverloadSend me your thoughts

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 number of exercises, sets, and sessions per weekWhat to look for (and what to avoid) in free fitness programsThis 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 OverloadEpisode #22: Unilateral weight trainingMy membership >> Hit play to find out what makes a great weight training program - and how to spot the red flags.Send me your thoughts

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 muscleHow to use reps, weights, and simple tracking to apply progressive overloadWhat 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:https://befitafter40.com/train?utm_source=podcast&utm_medium=buzzsprout&utm_campaign=pod114Learn to Lift courses >> Free guide: How to Start Weight Training After 40 >> Send me your thoughts

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

I'm turning 54 on the day that this episode is being released

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 resultsHow to get better results in less time by training smarterTune in to make sure you're not leaving results on the table! Resources mentioned in this episode: Sign up for the next Midlife Fat Loss Blueprint Workshop >> Learn more about my Lift with Lynn Membership >> Send me your thoughts

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.

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

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

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

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:

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

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 cardioResources mentioned in this episode:Learn about my favorite walkpad here >>Episode #103: How to Get Toned for SummerWant to start strength training? Check out my DIY programs >> Send me your thoughts

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 deficitSteps to effectively prepare for fat loss Two must-dos to hold onto your muscle when you're dietingResources mentioned in this episode:Sign up for my Fat Loss Workshop >>Start weight training with my Learn to Lift programs >>Listen to Episode #102: The benefits of muscleEnjoy the episode!Send me your thoughts

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

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

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 compositionHow weight training strengthens musclesHow weight training strengthens tendons & ligamentsHow to increase your bone density by lifting weightsHow weight prevents frailty and functional declineHow weight training reverses mitochondrial agingThe mental health benefits of weight trainingEnjoy 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

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:Get better sleep Increase your daily movementStart strength training at least twice a weekEat more protein Reduce your stress Add sprint interval training to your routineTune 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:Download my free tracker to monitor your progressCheck out my walkpad to easily increase daily movementListen to Episode #41: Managing Stress During MenopauseSend me your thoughts

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 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

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 calories burned during a workoutThe importance of sleepWeight trainingAgingTracking what you eatListen 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

The holiday season is here, and with it comes the parties, festive meals, and all those tempting treats!

Why Diets Fail and What Works InsteadHave you tried every diet out there, only to gain the weight back? Or feel like you're spending your life counting calories and restricting yourself with no lasting results?

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 midlifeClear up misconceptions about cortisol, belly fat, cardio, and moreProvide a practical, no-nonsense list of what to focus on for your health and fitness in midlifeResources mentioned in the episode: The viral reel >>My free guide to turning things around >>Episode #92: The Roadmap to Lifting HeavyEpisode #67: Sprint Interval TrainingEpisode #63: Tips for Better Quality SleepSend me your thoughts

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 avoid itThe importance of balancing grip support tools with grip-building exercisesAdditional resources mentioned in this episode include:My video explaining how to do a dead hangMy video explaining how to use gripsMy favorite grips >The farmer's carry challengeSend me your thoughts

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 before increasing weightThe role of intensity and “working to failure” in building musclePractical tips on adjusting your rep ranges and weights as your body adaptsIf 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!

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 kneeExercises and modifications that kept my muscles strong while protecting my kneeHow listening to your body and making careful adjustments can help you progress, even with setbacksIf 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

Balance isn't just something you need for yoga—it's a key component of staying safe, functional, and independent as we age.

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 frustratedHow cheat days often undo all your hard workWhy you should think of your calories like a budget—and how to manage them betterA smarter, more sustainable approach to fat lossMy own experience with tracking and managing calories for consistent resultsIf you've been dieting and feel stuck, this episode will help you rethink your strategy for better, more sustainable progress.Send me your thoughts

Are popular group fitness classes like BodyPump, F45, and Orangetheory really helping you build and maintain muscle as you age?

A lot has happened since I started my journey into strength training and fitness after menopause!

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 levelWhy starting with just two pairs (one light and one heavier) is often enoughTips for finding affordable dumbbells, including adjustable options and secondhand sourcesIf 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:Adjustable Dumbbell Recommendations to help you find the right fit for your needs >>My Beginner Home Training Program, that uses just a few weights and your body weight to get you started on your strength journey >>Send me a message

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 frequenciesHow to effectively schedule each option into your weekWhat extra results you can expect from training more frequentlyWhy two days a week is more than enough to see progressWhether 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 a message

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:Mixing cardio with weight trainingSwitching programs too oftenNot eating enough proteinSkimping on sleepLacking patience with the processIf 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 #32Send me a message

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:Free Training Tracker to help you monitor your progress >>Learn to Lift Courses for guidance on starting weight training >>Monthly Membership for those who know how to lift >>Send me a message

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 beforeThe 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 confidencePlus, Brandon reveals:Her biggest struggles and how she overcame themHow focusing on strength instead of cardio changed her mindset and resultsPractical advice for busy moms and working women who feel like there's no time to work outResources mentioned in this episode:Learn to Lift with Lynn group program: Looking for a supportive group to start your own journey? My next group program kicks off September 17th. Learn more and get on the waitlist >>1:1 Coaching with Lynn:  Need more personalized guidance? Learn more about 1:1 coaching with me >>Ready to take control of your fitness journey and feel strong and empowered at any age? Listen in and get inspired!Send me a message

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 ageHow I make strength training accessible with flexible options: home or gym, 2, 3, or 4 days per weekMy focus on choosing effective, no-nonsense exercises that deliver resultsWhat the difference are between my self-study course, group program & 1-to-1 coachingInterested in working with me? Here are three ways to get started:Learn to Lift Self-Study Course (now 30% OFF with code SCHOOL) >>Small Group Coaching Programs >>1:1 Coaching Details >>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 a message

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 muscleHow to ensure you're training with enough intensityA couple of exercises you can see what going to failure feels likeTips for beginner weight trainersTips for more advanced lifters who are training to failureWhat training to failure looks like in practiceLink to video showing involuntary slowdown >>  Link to video showing training to failure >>Enjoy the show!Send me a message

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 midlifeThe importance of lifting heavy for your unique strength levelHow to avoid the comparison game and focus on your own progressThe surprising benefits of lifting heavy for everyday activitiesReal-life examples of progressing from light to heavy weightsResources mentioned in the episode:Episode 49: Why You Need to Lift Heavy – Quick Lesson in Muscle BiologyEpisode 57: Why Cardio with Weights is Not the Same as Strength TrainingEnjoy the show!Send me a message

Are you tracking your lifts?

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 a message

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 fatEnjoy the show!Send me a message

Send us a Text Message.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: Connecting the habit you want to build with your valuesTapping into the wisdom of your future selfThe All-or-something vs. all-or-nothing mentalityThe "do it for 5 minutes" ruleHabit stackingChanging your identityBuilding systems to get you to your goalsThe need for accountabilityEnjoy 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/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.✨ DOORS ARE OPEN to my small group program - learn more & sign up >> ✨ Other ways to work with me: Get started with my Learn to Lift Programs (at home OR gym versions) >> Apply for 1:1 coaching with me >> For weekly tips to your inbox: subscribe to my newsletter>>Follow & chat with me on Instagram: befitafter40_withlynn/Support the show: Buy Me A Coffee ☕Looking for dumbbells or a walkpad? Here are my recommendations >

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 startedEnjoy the show!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.✨ DOORS ARE OPEN to my small group program - learn more & sign up >> ✨ Other ways to work with me: Get started with my Learn to Lift Programs (at home OR gym versions) >> Apply for 1:1 coaching with me >> For weekly tips to your inbox: subscribe to my newsletter>>Follow & chat with me on Instagram: befitafter40_withlynn/Support the show: Buy Me A Coffee ☕Looking for dumbbells or a walkpad? Here are my recommendations >