Training After Menopause — Small Switches, Big Wins (30–45 Minutes)
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If Part 1 was the why, this is the how: a 30–45-minute strength plan that works with midlife hormones so you actually enjoy training again.
When I stopped fighting my body and changed the setup, training became doable and fun again. Here’s exactly what worked.
The framework
3–4 days/week. 30–45 minutes.
One main lift. Two accessories. Tiny finisher. Done.
1) Fewer reps, heavier sets
3–4 sets of 6-8 reps on big lifts
2–3 minutes rest between heavy sets
2) Shorter sessions, more intent
3 x 40 minute full body days. Workout/Rest/Workout/Rest/Workout/Rest
3) Recovery on purpose
3 strength days + 1 optional conditioning (short SIT or brisk incline walk)
Walks and mobility on the others
Protect sleep like it’s part of the program—because it is
4) Protein first (make it enjoyable)
Aim 30–35g protein per eating window so muscle repair isn’t guesswork.
I keep it effortless (and delicious) adding in HelloAmino pancakes, muffins or a latte/creamer in between my animal protein forward meals.
5) Track how you feel
Log sleep, mood, energy
If the “feel” trend dips for a week, pull back volume before you quit the plan
A simple week that fits real life
Day A: Squat • Push • Row • Carry/Core
Day B: Hinge • Pull-down/Chin-assist • Press • Core
Day C: Single-leg (split squat/lunge) • Horizontal Row • Hip-thrust/Glutes • Carry/Core
Why this works now
Full-body days give you more stimulus per minute, fewer warm-ups, and plenty of recovery between.
Heavier sets + lower reps keep strength climbing without cooking your nervous system.
If sleep/hormones are messy, keep the main lift + one pattern and call it. Consistency wins.
On the “off” days: 20–30 min brisk walk or mobility. Optional short SIT once a week if you’re recovering well.
Quick checklist for this week
Cap workouts at 45 minutes
Lift heavier, use lower reps, rest longer
Schedule recovery
Hit 30–35 g protein per meal/snack
Adjust volume based on sleep/mood/energy
Missed the why? Read Part 1: Why Your Midlife Workouts Suddenly Feel Heavy for the hormone context and advocacy checklist that make this plan click.
xo Aelie
