You’re training hard – but your body’s not responding like it used to.
Menopause Strength was built for this exact moment: a hormone-aware strength program that respects where your body’s at and pushes what it’s capable of.
This isn’t a soft reset. It’s a powerful pivot. Smart strength. No burnout. Real results. Let’s get to know your new program.
How long is the program?
12 weeks of progressive, strength-first training – structured to challenge your body, support your recovery, and deliver results you can feel.
Who is Menopause Strength for?
Anyone navigating perimenopause or menopause who is done guessing, done plateauing, and ready to train with strategy.
If you’re lifting, showing up, and not seeing the payoff? This program was built for you.
What’s the training focus?
Performance that reflects your biology.
Full-body dumbbell strength – hypertrophy-based, tempo-led.
Strategic weekly plyo blocks to support bone health and power.
Optional cardio and mobility sessions to balance hormones, recovery, and energy.
Do I need to adjust my nutrition?
Your training is only part of the picture. Our Menopause Strength nutrition guide will help you fuel for strength, support your hormones, and train smarter without extremes or guesswork.
What equipment will you need?
Menopause Strength is designed to meet you where you are. Train at home with:
Your weekly training structure
Each week, you'll complete 3 key lifting workouts (lower-body, push, pull), with two optional workouts (1 x low-intensity cardio, 1 x mobility + core). Throughout the program, you’ll train in three distinct phases.
Foundation (Weeks 1-4): Prioritize form, consistency, and connection to movement – with moderate weights and controlled tempo to prep your joints and tendons for what’s ahead.
Build (Weeks 5-8): Load increases. Reps come down. Strength and complexity go up. This is where you start to feel the shift – in power, in form, in confidence.
Power (Weeks 9-12): Your strongest phase yet. Heavier weights, lower reps, and full-body compound lifts that move you with purpose and control.
How long are the workouts?
Strength: 35-45 mins
Cardio: 25-45 mins
Mobility: 15-25 mins
What results can you expect?
Muscle that shows, strength that lasts
Better recovery, energy, and hormonal balance
A training plan that finally matches what your body needs now
Ready to feel like yourself, stronger than before? Start Menopause Strength today.
