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 😃 Support the show LIMITED TIME OFFER - Learn to Lift VIP Edition: It's my proven VIP course but with additional coaching from me and a cohort of women to get started with. Learn more here >> TRY MY MEMBERSHIP: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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#122: How to Combine Strength Training, Cardio, and Everything Else
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 😃 Support the show LIMITED TIME OFFER - Learn to Lift VIP Edition: It's my proven VIP course but with additional coaching from me and a cohort of women to get started with. Learn more here >> TRY MY MEMBERSHIP: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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#121: Are You Strength Training - or Just Working Out with Weights?
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 😃 Support the show LIMITED TIME OFFER - Learn to Lift VIP Edition: It's my proven VIP course but with additional coaching from me and a cohort of women to get started with. Learn more here >> TRY MY MEMBERSHIP: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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20:36
#120: What to Do When Your Strength Training Program Changes – and Why You Shouldn’t Just Jump In
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 😃 Support the show LIMITED TIME OFFER - Learn to Lift VIP Edition: It's my proven VIP course but with additional coaching from me and a cohort of women to get started with. Learn more here >> TRY MY MEMBERSHIP: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
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#119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough
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 😃 Support the show LIMITED TIME OFFER - Learn to Lift VIP Edition: It's my proven VIP course but with additional coaching from me and a cohort of women to get started with. Learn more here >> TRY MY MEMBERSHIP: Already strength training? Test out my Strength Training Membership. Save 20% on your first 2 months with coupon code POD20 (apply at checkout). Check out the membership here >> Kick-start your lifting with my easy-to-follow Learn to Lift programs: Learn to Lift at HOME (dumbbells-only) >> Learn to Lift at the GYM >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> ...
Su 40+ Fitness for Women: Strength training in perimenopause & menopause
If you are a woman over 40 and are looking for practical information on how to keep your body strong and functional in perimenopause, menopause, and post-menopause, this is the show for you!- Do you want to learn how to exercise in a way to increase muscle and lose fat so you look and feel great today while preparing your body for the decades ahead? - Do you want to start lifting weights?- Do you want to understand the hormonal changes that are going on in your body during menopause (estrogen, progesterone, testosterone, and cortisol) and how those affect how you should be working out?Lynn has you covered!40+ Fitness for Women Podcast is THE fitness podcast for women over 40. It is focused on practical, concrete tips and strategies for getting strong and fit today and maintaining your quality of life in the decades ahead. Host Lynn Sederlöf-Airisto is a Certified Menopause Fitness Coach. And, as a 54-year-old post-menopausal woman, she knows first-hand what going through the menopause transition is like.She has struggled with the hormonal changes including a rollercoaster ride through perimenopause and changes to her body composition that seemed to happen almost overnight!Lynn has been there and found the path forward - and is here to share that with you. Midlife can be the best part of life - if you learn how to work with your body.
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