Menopause Workout Plan (Level 3): Strength You Can Feel

Dr. Jura Lasas

Reading time 8 min

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.

You do not need a perfect week, you need a clear plan. Three focused sessions, four progressive levels, and guidance that respects changing hormones and recovery. Show up and watch your energy return.

If Level 2 felt solid and you’re recovering well, Level 3 turns the dial up with more strength, slightly longer sessions, and optional light dumbbells for rows and progression.

Other levels include:

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

MENOPAUSE WORKOUT – LEVEL 3

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.

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