Menopause Workout Plan (Level 2): Swing Into Consistency

Dr. Jura Lasas

Reading time 8 min

Tikcing_biology_Menopause_Workout_Level_2_thumbnail_06-aspect-ratio-1506-906

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.

Low energy, wobbly motivation. This plan meets you there and helps you rebuild. Train three days a week, follow the four-level roadmap, and feel the difference in your mood, sleep, and daily strength.

If you’re past the warm-up phase – it’s time to turn it up a notch with Level 2 – Swing Into Consistency. This level keeps things joint-friendly but adds a touch more volume and control so your strength and confidence keep climbing.

Other levels include:

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

MENOPAUSE WORKOUT – LEVEL 2

How to use this plan?

SCHEDULE IT aiming for 3 non-consecutive days (e.g., Mon/Wed/Fri).

INTENSITY MATTERS – work at a moderate pace (you’re breathing a bit harder but can still talk).

PROGRESSION RULE – when a workout feels “easy” for 2 weeks in a row, add 1–2 reps per set or 1–2 minutes of time.

BAD DAY? Do the warm-up, pick one main exercise, then cool down. Consistency beats perfection.

MEDICAL NOTE: if you’re new to exercise or have health conditions, check with your clinician first.

This article is for subscribers only. Unlock step-by-step resources for the menopause transition, built to save time and move you forward now.

Get started now!

MONTHLY ACCESS

$25

- – Unlimited access to all content
- – Validated transition questionnaires
- – Smart symptom tracking tools
- – Evidence-based supplement navigator
- And more. Updated weekly.