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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 thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

"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 Your Weights Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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: How to get started without becoming a gym rat (including client examples!)How to fit strength training into your life without doing one-hour sessionsHow one cardio queen has incorporated lifting into her life with amazing results If you have any questions about how to do it in your own situation, reach out to me through Instagram DMs. I would love to help. 💪Try Lift-IT! my 10-day Intro to strength training, which includes 4 mini-workouts for just $7 Check it out here >> Enjoy the show! Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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 Formula course > Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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 Effective After 40 • Episode 148: 3 Kinds of Progressive Overload and Practical Tips to Use Them Enjoy the show! Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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 plates, slow eccentrics, and adding plates to weight stacks P.S. In the last two episodes, I explained what progressive strength training is and the three ways you can apply progressive overload so check those out for more insights into getting the most out of the time you spend training. Resources mentioned:  • Fractional plates • FlipStik phone mount for form videos • Episode #146: What Progressive Strength Training Is and Why It's So Effective After 40  • Episode #147: 3 Kinds of Progressive Overload and Practical Tips to Use Them Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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. BTW - If you missed last week’s episode, listen to part 1 first, where I explain why this kind of systematic approach is the most effective way to get results from the time you're spending working out with weights. Enjoy the show! Resources mentioned:  • How to choose your starting weight:  • Fractional plates for small, manageable weight increases:  • FlipStik phone mount for easy form videos in the gym or at home: Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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 the most common mistakes I see women make that keep them from getting the results they deserve from the time they’re already spending lifting weights. This is part one of my progressive strength training deep dive series. Subscribe so you don’t miss the next episode! Resources mentioned: • My monthly membership • My strength training tracker Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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: How short “micro-rests” can recharge your energy and focusWhy slowing down isn’t laziness - it's essential for recoveryHow mindfulness helps with stress, cravings, and emotional balanceSimple ways to weave restorative movement into your dayHow rest and relaxation directly support hormones, sleep, and metabolism Enjoy the show! Connect with Cheryl: www.cherylgordonyt.com youtube: https://www.youtube.com/channel/UCE5vzNEhrdYmDX8GYWLLaKw Instagram: https://www.instagram.com/cherylgordonyt/ Facebook: https://www.facebook.com/cherylgordonyt The Mindful Eating Guide provides the basics to anyone who would like to lose weight sustainably and without restrictions.  The 5 Step Midlife Reset Masterclass  Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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: Why hormonal changes in midlife mean your yoga practice should evolve tooWhat to keep in mind to avoid overstretching and joint painWhy hot yoga may do more harm than goodHow to shift toward styles that support strength, mobility, and hormone balanceWhat “real yoga therapy” looks like and why it can help you stay strong, calm, and functional for decades ahead Enjoy the show! Connect with Cheryl: www.cherylgordonyt.com youtube: https://www.youtube.com/channel/UCE5vzNEhrdYmDX8GYWLLaKw Instagram: https://www.instagram.com/cherylgordonyt/ Facebook: https://www.facebook.com/cherylgordonyt The Mindful Eating Guide  provides the basics to anyone who would like to lose weight sustainably and without restrictions.  The 5 Step Midlife Reset Masterclass  Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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 Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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: How to warm up efficiently - and no, it’s not 20mins on the treadmillWhy redundancy in your programming wastes both time and progressHow to superset exercises to save time without losing effectiveness Resources mentioned: • Learn to Lift Program • Lift with Lynn Membership • Free Strength Training Tracker Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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: The mindset shift I had to make to work with my body in this new stage of life.How changing my fitness priorities transformed how I look and feel, and are preparing me for the decades aheadThe lifestyle priorities I focus on now - protein, sleep/recovery, smarter alcohol choices, and stress management - to thrive in this stage of lifeIf you're struggling to get a handle on your 'new' body, this is the episode for you. Enjoy the show! Resources mentioned: • Episode 139: Perimenopause and HRT My Personal Story • Episode 140: How HRT & Testosterone Changed my Life & Training • Episode 119: Protein: Why It Matters, How Much You Need, and Practical Tips to Eat Enough Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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 selling anything. My hope is that if you’re struggling with similar symptoms, this helps you realize you’re not alone — and that there is light at the end of the tunnel. You don’t have to just live with it or accept that “this is how life has to be.” There are options, there is help, and you can feel like yourself again. Enjoy the episode x Lynn Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>

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 symptoms I didn’t understand, and how things finally began to turn around with HRT (though that did not always go so smoothly either!). I’m sharing this in hopes that at least one person will recognize their own struggles in my story, and get help faster than I did. Send me your thoughts 😃 If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes!  Learn to Lift at home or gym in 2-4 days/week >> Join my strength training program >> Download my free guide to working with your menopausal body >> Subscribe to my weekly newsletter>> Support the show: Buy me a coffee >>