Menopause Workout Plan (Level 1): Start Where You Are

Ladies, navigating the menopause transition is no small feat. Between hot flashes, mood shifts, and a metabolism that suddenly feels on strike, it’s easy to feel overwhelmed. This plan is here to make movement feel doable again.

It’s a 3-days-a-week program with 4 total levels, designed for perimenopausal and postmenopausal women and grounded in solid exercise science. Start where you are, build at your pace, and graduate to the next level when you’re ready.

Think of this as your roadmap to strength, steady energy, and confidence (bonus: better biceps). We’ll begin with Level 1 – gentle and easy to stick with.

Other levels when you’re ready:

• Menopause Workout Plan (Level 1): Start Where You Are (You’re here)
• Menopause Workout Plan (Level 2): Swing Into Consistency
• Menopause Workout Plan (Level 3): Strength You Can Feel
• Menopause Workout Plan (Level 4): Power Up With Dumbbells

Starting Out (Finding Your Groove)

Haven’t worked out since high-school? No judgment. We’ll keep it short and confidence-building. Quick form basics: 

• Posture: tall chest, soft ribs, shoulders down, eyes forward.
• Core brace: gently tighten your lower belly like you’re zipping jeans.
• Tempo: move slow and confident.
• Breathing: exhale on effort (standing up/pushing); inhale on the easier phase.
• Pain rule: slight discomfort in working muscles is okay; sharp/joint pain = stop or modify.