Menopause Strength Training & Fitness | 40+ Fitness for Women

Every time I go to the gym, I see it: women who are showing up, putting in the time, and quietly sabotaging their own results without knowing it.

Today I wanted to share five things I see over and over again that are stopping women from getting the results they could be getting from the time they're putting in.

If you're already lifting and you want more results, you want to get even stronger and build more muscle, make sure you're NOT doing one of these.

Enjoy the show!

<...

If I could go back and have a chat with my 40-year-old self, oh boy, would I have a lot to say.

There are three big things I really wish I'd done differently. Mistakes that cost me real time and real progress. 

In this episode, I'm telling you what they were - and what I'd do differently if I could go back.

Take a listen & learn from my mistakes!

Enjoy the show!

Resources mentioned in this episode: 

Lift-IT!, my 10-day strength training ki...

Have you noticed that one side of your body is stronger than the other? Maybe your right arm pushes the dumbbell up a little easier than your left.

It's more common than you think.

In this episode I share two strategies for evening things out, including the clever one I'm using right now on my own legs, because yes, the gap got bigger than I'd like to admit. I'll tell you how I let that happen, even while trying my best not to.

If one side has been quietly running the show, this...

You know you should be strength training. You've maybe even started. And then life happens, and three weeks later, you realize you haven't picked up a dumbbell since.

I get it. 

This came up again in my group program just last week, and it's the thing I hear more than almost anything else.

So in this episode, I'm sharing the exact tips I gave one of my own members who was struggling to make it happen week after week. The same things that allow me to never miss a session, even with three k...

Last week, I had a conversation in the locker room that I've had with so many women over the years.

I wonder... If I ran into you in the locker room, would I have the same conversation with you, too?

She's noticed her body changing. And she knows exactly what she should do about it (start strength training). She just keeps putting it off.

In this episode, I share exactly what I said to her to help lower the barrier to her finally getting started.

Enjoy the show!

<...

If the idea of strength training makes you nervous, bad knees, old injuries, being told you need to lift heavy, this episode is going to change how you think about it.

I'm sharing some stories in this one. Mine, my dad's, and a few others that might surprise you. And I'm getting into the one thing about strength training that makes it fundamentally different from every other kind of exercise when it comes to safety.

By the end you'll understand why this is actually one of the safest things you can do for your body...

Can you actually build muscle after menopause? Or have you missed your window?

This is one of the most common questions I get. And I think it comes from a myth a lot of women still believe: that strength training is for younger people, and maybe even dangerous once you're in midlife. After helping hundreds of women get started lifting, this is a myth I really want to talk about.

In this episode I get into what the research really says about muscle and menopause, why so many women are doing the work and still...

What if dieting was actually easier than you thought?

When the women in my Summer Shape Up coaching group started tracking what they ate, every one of them spotted something they hadn't noticed before. One was already doing keto AND intermittent fasting, was already losing weight, and tracking STILL revealed something important about her diet she was missing.

In this short episode I share their real discoveries and why tracking might be the most useful thing you've never tried.

Enjoy the show!

<...

Are the workouts that used to work not working anymore?

I've been there. At 49, my body changed. I didn't recognize myself anymore. My toned, lean, athletic physique suddenly turned blobby. And it was horrifying. 

I was not ready to give up though. I figured out how to turn things around. 

In this episode I'll explain how I changed my workouts and changed my body!

Enjoy the show!

Resources Mentioned:

POD165 - The Truth About Cortisol Belly Fat (And How to...

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: 

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:

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...

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 b...

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.

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 w...

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. 

Enjo...

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 desi...

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 progre...

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 episo...

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 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 musc...

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 conclu...

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 th...

"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 Yo...

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:

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

Midlife Fat Loss Formu...

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 Effe...

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 pl...

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.

If you want to get stronger, build muscle to look toned, and feel like yourself again, progressive strength training is the most effective method for women in perimenopause and menopause.

In this episode, I explain what progressive strength training is and how it’s different from the "strength training" workouts you may be doing.

You'll understand how it enables you to actually trigger muscle growth in midlife, when shifting hormones can make building strength harder than it used to be.

I also share three of...

This is the second half of my conversation with yoga therapist Cheryl Gordon, where we move beyond yoga poses and talk about how mindfulness and small daily “micro-rests” can completely change how you feel in midlife.

You’ll learn simple, science-backed ways to restore your energy, regulate your hormones, and calm your nervous system - even on the busiest days.

You’ll learn:

Your body changes in midlife and that means how you approach yoga needs to change too.

In this episode, I talk with yoga therapist Cheryl Gordon about how to keep getting all the benefits of yoga in menopause without over-stretching, overheating, or causing unnecessary strain on your joints and connective tissues.

You’ll learn:

You want to start strength training, but where do you actually begin?

If you’ve found yourself asking this question (maybe in a Facebook group or while staring at some dumbbells), this episode is for you.

I break down the five essentials you need to start strength training successfully. This isn’t rocket science, but you do need to have the right pieces in place to get the results you're after.

Enjoy the show!

Resources mentioned:

 • Learn to Lift program

 • Lift-It mini course

If you ever feel like your strength workouts take forever and wonder if there’s a faster way to get them done, this episode is for you.

I’m breaking down 8 practical ways to save time in your training sessions without cutting corners or compromising results. These small, strategic tweaks can make a big difference when you add them up - helping you get stronger, stay consistent, and make the most of every minute you train.

You’ll learn:

If you feel like your body changed overnight - and your old playbook stopped working  - this episode is for you.

I’m sharing five fitness and lifestyle shifts that helped me feel steady and in control again. It's the high-level roadmap I wish I’d had.

You’ll hear:

In honor of Menopause Awareness Month, I’m sharing my personal story of perimenopause and hormone replacement therapy.

This is part two of my two-part series on HRT. If you haven’t yet listened to part one, Perimenopause and HRT my personal story (episode 139), please start there first.

In this episode, I talk about what it was really like — the symptoms I experienced, how life changed after starting treatment, and how hormones have affected my strength training, body composition, energy, motivation, and overall quality of life.

This isn’t a medical lecture, and I’m not...

For years, I had no idea what was happening to me. I was falling apart, and had no idea why.

I thought this was just how life was when your marriage wasn’t great and you were juggling kids and a demanding job.

I knew I was going through menopause, but neither I, nor the doctors who were treating me, realized that my changing hormones were wreaking havoc on my life.

In this episode, I’m sharing my real story of how that unfolded: how I spent years in the dark, struggling with symp...

Starting strength training can feel confusing with so much conflicting advice online. In this episode, I answer the questions women most often ask when they’re just beginning their lifting journey after 40.

You’ll learn:

Resources mentioned: 

Progressive overload: Episode #114

Adjustable dumbbells I recommend

Sen...

Want to start strength training but worried about getting hurt? 

In this episode, I share my tips for starting safely. These are drawn from guiding women through my programs plus lessons from my own experience starting in menopause.

 The goal: get strong, stay safe, and keep making progress you can feel.

You’ll learn:

Resources mentioned: 

This episode is a little different — I’m sharing a clip from one of my recent masterclasses where I busted some of the most common myths about strength training.

These myths hold so many women back from building the strength, muscle, and confidence they want in midlife. In this episode, I explain why they aren’t true — and what to do instead.

The 5 myths I bust in this episode: