#117: Factors That Impact Your Strength Training Results (Part 2: Lifestyle Choices that Matter)
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, build muscle, and feel better overall.You’ll learn:Why recovery time is when your muscles actually growHow much food and protein you really need to support your trainingThe truth about creatine, sleep, stress—and yes, even alcoholWhy training hard without supporting your body can actually backfireThese are simple, sustainable changes that make a big difference—not just for your training, but for how you feel every day as a woman in midlife.Enjoy the episode!Resources mentioned:Episode #116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)Episode #110: The Right Way to Recover After Strength Training (Rest, Fuel & Tips for Faster Recovery)Episode #32: How to get enough protein each day - practical tips for eating more proteinEpisode #63: Tips for Better Quality Sleep in MenopauseEpisode #41: Stress: Why you should NOT ignore it in menopauseSend me your thoughts 😃Support the show 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 >> Already lifting? Join my membership >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#116: Factors That Impact Your Strength Training Results (Part 1: Things you can & can't control)
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 that influence your results. Some are completely out of your control (like your age and muscle fiber type). But others - like how you train - make a huge difference.You’ll learn:The role genetics, age, and hormones play in your training outcomesWhat actually matters inside your workouts if you want to see change5 key training-related habits that give you the best chance at visible, lasting resultsHit play to learn what you should (and shouldn’t) be focusing on.Resources mentioned:Episode #114 – Progressive OverloadSend me your thoughts 😃Support the show 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 >> Already lifting? Join my membership >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#115: 7 Must-Haves for a Strength Training Program That Works (Without Wasting Time)
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 resultsThe ideal number of exercises, sets, and sessions per weekWhat to look for (and what to avoid) in free fitness programsThis episode will help you train smarter and make sure you’re following a program that actually supports your goals in midlife.Resources Mentioned:Episode #114: Progressive OverloadEpisode #22: Unilateral weight trainingMy membership >> Hit play to find out what makes a great weight training program - and how to spot the red flags.Send me your thoughts 😃Support the show 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 >> Already lifting? Join my membership >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#114: Progressive Overload: Build Muscle & Get Toned in Midlife (Step-by-Step Guide)
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 overload is the key. You’ll learn:What progressive overload really means (no, it’s not just “lift heavy”)Why random workouts and group fitness classes aren't great ways to build muscleHow to use reps, weights, and simple tracking to apply progressive overloadWhat to do when progress slows down (or life gets in the way)Whether your goal is to get stronger, feel more confident in a sleeveless top, or keep up with the grandkids - this is foundational information you need.Hit play and learn how to train smarter - not harder.Resources mentioned:https://befitafter40.com/train?utm_source=podcast&utm_medium=buzzsprout&utm_campaign=pod114Learn to Lift courses >> Free guide: How to Start Weight Training After 40 >> Send me your thoughts 😃Support the show 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 >> Already lifting? Join my membership >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
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#113: Tips for Working with an In-Person Personal Trainer (when starting weight training in midlife)
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 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 >> Already lifting? Join my membership >> Lose fat with The Midlife Fat Loss Formula >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Follow & chat with me on Instagram: befitafter40_withlynn/
Over 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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Netherlands