40+ Fitness for Women: Strength Training, Fat Loss Tips & Healthy Aging for Women over 40 in perimenopause & menopause

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 midlife
• The importance of mastering technique before increasing weight
• The role of intensity and “working to failure” in building muscle
• Practical tips on adjusting your rep ranges and weights as your body adapts

If 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!

🎧 Listen now and begin your journey to lifting heavy the right way.

Send me your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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 knee
• Exercises and modifications that kept my muscles strong while protecting my knee
• How listening to your body and making careful adjustments can help you progress, even with setbacks

If 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 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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

In this episode of 40+ Fitness for Women, I dive into why maintaining your balance is crucial and how you can improve it without adding extra hours to your week.

Tune in as I share:

• Easy ways to incorporate balance exercises into your daily routine
• How small tweaks to everyday activities can help challenge and improve your balance
• Three levels of balance exercises, from beginner to advanced, that you can start doing today
• How practicing balance now can prevent falls and improve your quality of life as you age

You don’t have to spend hours in balance classes—learn how to keep your balance in check with small, easy-to-do changes in your daily life.

Resources mentioned in this episode:

• Want to see some of my favorite balance exercises? Check out my Instagram reels this week for inspiration >>
• Check out my lower body warm-up, which includes balance exercises >>

Send me your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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 frustrated
• How cheat days often undo all your hard work
• Why you should think of your calories like a budget—and how to manage them better
• A smarter, more sustainable approach to fat loss
• My own experience with tracking and managing calories for consistent results

If you’ve been dieting and feel stuck, this episode will help you rethink your strategy for better, more sustainable progress.

Send me your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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

In this episode of 40+ Fitness for Women, I’m diving into why these trendy workouts might not be the best choice for women in perimenopause and menopause who want to regain or maintain muscle. 💪

Tune in as I discuss:

• Why so many women (myself included) mistakenly believe these classes will 'take care of' our muscles
• The difference between training your muscles for endurance vs. strength
• How to adjust your fitness routine for more effective muscle-building results
• Why systematic strength training with progressive overload is key 🔑
• When and how these classes can still play a role in your fitness journey

If you’ve been putting in the effort but not seeing the results you want, this episode may provide some clues as to why.

Enjoy the show!

Send me your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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

In this special episode of *40+ Fitness for Women*, I’m catching up with you on where I am now, what’s changed, and how my fitness and lifestyle have evolved over the last few years. 

Plus, if you’re new to my show, you’ll get to know a bit more about my background, my journey, and how strength training has truly transformed my life after 50.

Tune in as I share:

• The ups and downs of my fitness journey over the past few years
• How I went from feeling “fluffy” and losing muscle tone to being leaner, stronger, and healthier than ever
• My approach to sustainable weight training, nutrition, and making movement a lifestyle
• The changes that made the biggest impact—not just on my body, but on my confidence and health
• How to create habits that help you stay fit without diets or extremes 

If you’re wondering what’s possible for you, or just want some inspiration to kick off (or continue!) your own fitness journey, I hope my story will inspire you to take those next steps!

Resources mentioned in the episode:   

My strength training programs >>
My walkpad >>

Send me your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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 level
• Why starting with just two pairs (one light and one heavier) is often enough
• Tips for finding affordable dumbbells, including adjustable options and secondhand sources

If 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 your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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 frequencies
• How to effectively schedule each option into your week
• What extra results you can expect from training more frequently
• Why two days a week is more than enough to see progress

Whether 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 your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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:

1. Mixing cardio with weight training
2. Switching programs too often
3. Not eating enough protein
4. Skimping on sleep
5. Lacking patience with the process

If 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 #32

Send me your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕

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 your thoughts 😃

Support the show

Looking for a strength training program that follows the principles shared on the show? Join my Monthly Membership >>

Ready to start strength training? Check out my Learn to Lift courses >>

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 ☕