If you want to get stronger, build muscle, and feel more powerful in your body as you move through perimenopause or postmenopause, progressive overload is the principle you need to understand. It’s how your body adapts, grows, and continues getting stronger over time.

But when you're training at home without access to heavier weights… how do you actually do it?

In today’s video, I’m breaking down five simple, effective ways to progressively overload your workouts at home — no fancy equipment or gym membership required. You’ll learn how to make your exercises more challenging, how to keep your muscles responding, and which tweaks give you the biggest bang for your strength-building buck.

We’ll also talk about the bonus method I recommend every 4–6 weeks, why single-leg work is such a secret weapon, and yes… I’m telling my solar energy joke because it absolutely deserved its moment. 🌞😉

Interested in seeing if Fit After 40: Small-Group Personal Training is a good fit for you? Shoot me an email at [email protected], and lets set up a complimentary consult call to find out!

In the meantime, get started with the FREE Beginner's Guide To Strength Training in Menopause - complete with 6 at-home workouts.

It's a big day for the future of Women's Health as the FDA approves the removal of black box warnings on hormone therapies for menopause, but as always, nothing in the world of health is ever as black and white as we wish it could be.

In today's episode we talk about:

The sources covered in today's conversation:

1. Dr. Stephanie Estima's Podcast deep diving into the issues with the Women's Health Initiative.

2. Erin Holt's conversations with Dr. Deanna Minich challenging the HRT or BUST narrative.

3. The Mother Jone's Article addressing the issues with the FDA's announcements.

As always, I would love to hear what you think, ideas for future podcasts, or hear stories from your own life!

Please feel free to reach out at [email protected] or reach out on instagram at @kinsey.does.the.fitness, and feel free to join our Free Fit After 40 Newsletter!

So you’re ready to hire a personal trainer…but how do you know if they’re actually qualified to help you — especially during perimenopause, menopause, or beyond?

In this episode, Kinsey dives deep into what to look for (and what to run from) when choosing a personal trainer. From certifications that actually mean something, to questions you must ask before handing over your hard-earned cash, this episode will help you feel confident hiring someone who truly supports your goals, your body, and your stage of life.

You’ll learn:

Whether you’re brand new to fitness or getting back into it after years away, this episode will help you find a trainer who sees you, listens to you, and helps you move like the total badass you are.

👉 Connect with Kinsey on Instagram @kinsey.does.the.fitness or email [email protected]

Today is a Listener's Question Episode!

And I am sooo pumped to dive in, but FIRST!

Fit After 40: Small-Group Personal Training November Cohorts are OPEN to the public until November 2nd!

As for today's listener questions!

We're talking:

Does Pilates Build Muscle?

Can I start Strength Training with Low Back Pain? (or any chronic injury)

Today we take the guesswork out of HOW to get started with Resistance Training (aka start to lay the foundations of muscle building and retention through Perimenopause and beyond) by teaching you the 3 S's.

Strong Core.

Stabilization & Balance.

Solid Foundations.

You'll walk away with tons of action steps to get started with today, BUT if you are looking for a deeper dive?

Tuesday Oct 28th. 7pm EST/4pm PST. On Zoom.

We talk 30,000 foot view of menopause, how to prioritize healthy behavior changes during your transition and beyond, the importance of muscle as we age, the RNR of muscle build, the 3 S's of getting started, what doesn't build muscle, and more action steps and resources for you to take out the guess work once and for all, and build the solid foundation your body and brain deserve. 

Plus! We finish with a Q&A for all your fitness and health questions. 

You won't wanna miss this!

Welcome to what was probably hardest list I have had to nail down.

Turns out the internet is FULL of A LOT of misinformation when it comes to both fitness and nutrition, so picking JUST 5 Fitness Myths? It was a task!

Feel inspired to share your fav fitness myths? Or wondering if something IS a myth?

Claim your spot in the FREE Menopause & Muscle Webinar!

Episodes to Deep Dive:

Happy Officially Fall Vibes!

Today we talk all things getting started with Upper Body Strength THE RIGHT WAY!!!

From fixing our posture, to combating osteoporosis, to learning how to plank THE RIGHT WAY (spoiler...most people don't) - a strong beginning to upper body strength is critical.

And in the meantime: download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!

Have an idea for the podcast or a follow up question?

Big moves in today's podcast.

1. We changed the name? Welcome to Fit After 40: the Women's Fitness & Health Revolution Podcast. 

2!? We are talking my Top 5 FAVORITE leg exercises for beginner's or folks newly back.

You get a sneak peek into how I program for our very own Fit After 40: Small-Group Personal Training Program, and how to apply it for yourself!

Feeling inspired to level up your fitness and kick things off the right way without wasting your time or injuring out of movement all together?

Jump on the commitment-free waitlist for our November 2025 cohorts of Fit After 40: Small-Group Personal Training. Spots are already starting to fill and spaces are limited!

Want to get started right away? Download the Free Beginner's Guide to Strength Training in Perimenopause & Beyond!

We're tryin it again!

There was a file error in the original release of this podcast, so we rerecorded it, baby! ENJOY!

In this episode of the Women’s Fitness and Health Revolution Podcast, Kinsey takes on a big question so many women ask: How do I get my family to join me in my healthy lifestyle?

Whether it’s workouts, food choices, or trading screen time for more movement, it can feel isolating and overwhelming when your loved ones aren’t moving in the same direction.

Kinsey shares her own journey, from early struggles to build consistency to eventually inspiring her own family, and offers perspective on why change looks different for everyone. She lays out practical strategies for making meals that work for the whole household, ways to invite family members into movement without pressure, and how to model the behaviors you want to see without nagging or burnout.

And if your family still isn’t ready? Kinsey gives you tools for staying motivated, finding support outside your home, and surrounding yourself with people who share your goals—so you can keep showing up for yourself no matter what.

This episode is about encouragement, perspective, and a little bit of tough love: because while we can’t control anyone else’s choices, we can absolutely create an environment that supports our own growth and sets the stage for those around us to join when they’re ready.

Resources:

Fit After 40 Newsletter

Fit After 40: Small-Group Personal Training Waitlist (Online & in person Twin Cities)

6 Easy Tricks for Getting More Protein 

Hacks to Make Eating Veggies Suck Less

In this episode of the Women’s Fitness and Health Revolution Podcast, Kinsey takes on a big question so many women ask: How do I get my family to join me in my healthy lifestyle?

Whether it’s workouts, food choices, or trading screen time for more movement, it can feel isolating and overwhelming when your loved ones aren’t moving in the same direction.

Kinsey shares her own journey, from early struggles to build consistency to eventually inspiring her own family, and offers perspective on why change looks different for everyone. She lays out practical strategies for making meals that work for the whole household, ways to invite family members into movement without pressure, and how to model the behaviors you want to see without nagging or burnout.

And if your family still isn’t ready? Kinsey gives you tools for staying motivated, finding support outside your home, and surrounding yourself with people who share your goals—so you can keep showing up for yourself no matter what.

This episode is about encouragement, perspective, and a little bit of tough love: because while we can’t control anyone else’s choices, we can absolutely create an environment that supports our own growth and sets the stage for those around us to join when they’re ready.

Resources:

Fit After 40 Newsletter

Fit After 40: Small-Group Personal Training Waitlist (Online & in person Twin Cities)

6 Easy Tricks for Getting More Protein 

Hacks to Make Eating Veggies Suck Less