Menopause Strength Training & Fitness | 40+ Fitness for Women

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...

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 ef...

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...

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 fo...

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 worki...

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,...

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 midlife How much you really need How to calculate your daily target What to look for in a good protein powder A...

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 train...

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, bu...

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 th...

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 results The ideal n...

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...

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 show J...

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 Lynn Send me your...

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 i...

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 recovery Why protein is essential (even on rest days!) How stress and...

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...

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...

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 suc...

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 g...

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 k...

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...

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 up The optimal time to start a calo...

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...

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...