By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
Hi, I’m Will Duru, and for over a decade, I’ve dedicated my career to helping people transform their lives through strength training. While I’ve worked with a diverse range of clients, some of my most rewarding experiences have come from training women navigating the complexities of menopause. It’s a topic that’s often misunderstood, and I’m here to share my insights and a practical plan to help you not just survive, but thrive during this new chapter.
My Experience: Training Women Through Menopause
I’ve had the privilege of training hundreds of women going through perimenopause and menopause, and I’ve learned that it’s about so much more than just exercise. It’s about creating a supportive and comfortable environment where you can feel strong and empowered. Many of my clients initially come to me feeling frustrated and disheartened. They’re dealing with hot flushes, night sweats, fatigue, and a sense that their bodies are no longer their own. The idea of exercise can feel daunting, if not impossible.
One of the first things I tell my clients is to be kind to themselves. Your body is going through a significant hormonal shift, and it’s crucial to listen to its signals. We start by creating a training environment that works for you, not against you. This means:
- Cooling Down: We always train in a well-ventilated space, preferably next to an air conditioner. Keeping your skin cool is essential for managing hot flushes and staying comfortable throughout your workout.
- Hydration is Key: I can’t stress this enough – have a bottle of water with you at all times. Sip on it between sets to stay hydrated and help regulate your body temperature.
- Dress for Success: Opt for light, soft, and airy clothing. Breathable fabrics will help keep your skin cool and prevent irritation.
- Rest and Recover: I always encourage my clients to take their full rest periods between sets. This isn’t about being lazy; it’s about preventing dizziness and head rushes, which can be more common during menopause. Avoid high-intensity exercises that can leave you feeling drained and instead focus on controlled, deliberate movements.
Why Strength Training is Your Superpower During Menopause
Menopause can bring a host of challenges, from bone density loss to muscle mass decline and a slower metabolism. The good news is that strength training is a powerful tool to combat these changes. It’s not about becoming a bodybuilder; it’s about building a resilient and functional body that will support you for years to come.
Here’s why I’m so passionate about strength training for menopausal women:
- Boosts Metabolism: As we age, our metabolism naturally slows down. Strength training helps build lean muscle mass, which in turn revs up your metabolism and helps you maintain a healthy weight.
- Strengthens Bones: Oestrogen plays a vital role in bone health, and its decline during menopause can increase the risk of osteoporosis. Strength training puts stress on your bones, signaling them to become stronger and denser.
- Improves Mood and Reduces Stress: Exercise is a natural mood booster. It releases endorphins, which have mood-lifting effects, and it can also help reduce stress and anxiety.
- Enhances Body Confidence: Feeling strong and capable in your body is incredibly empowering. Strength training can help you regain a sense of control and build confidence from the inside out.
Your 12-Week Strength Training Plan
I’ve designed a 12-week strength training program specifically for women going through menopause. This plan focuses on a push/pull/legs/core split, which is a fantastic way to work all your major muscle groups without overdoing it. We’ll be using a combination of kettlebells, dumbbells, bodyweight exercises, machines, and mini resistance bands. I’ve intentionally avoided complex exercises to ensure that this program is accessible and safe for everyone.
Here’s a breakdown of the 12-week plan:
Week 1-4: Foundation Phase
Day 1: Push Workout
Exercise | Sets | Reps | Rest Period | Equipment |
Dumbbell Chest Press (on bench or floor) | 3 | 10-12 | 90 seconds | Dumbbell |
Seated Dumbbell Shoulder Press | 3 | 10-12 | 90 seconds | Dumbbell |
Chest Press Machine | 3 | 10-12 | 90 seconds | Machine |
Tricep Dips (assisted or on bench) | 3 | 8-10 | 90 seconds | Bodyweight |
Mini Band Chest Fly | 3 | 12-15 | 60 seconds | Mini Resistance Band |
Day 2: Pull Workout
Exercise | Sets | Reps | Rest Period | Equipment |
Lat Pulldown Machine | 3 | 10-12 | 90 seconds | Machine |
Seated Cable Row | 3 | 10-12 | 90 seconds | Machine |
Dumbbell Single Arm Row | 3 | 10-12 each arm | 90 seconds | Dumbbell |
Mini Band Pull Aparts | 3 | 15-20 | 60 seconds | Mini Resistance Band |
Bicep Curls with Dumbbells | 3 | 10-12 | 90 seconds | Dumbbell |
Week 5-8: Building Phase
Day 1: Legs Workout
Exercise | Sets | Reps | Rest Period | Equipment |
Goblet Squat | 3 | 10-12 | 90 seconds | Kettlebell or Dumbbell |
Leg Press Machine | 3 | 10-12 | 90 seconds | Machine |
Dumbbell Romanian Deadlift | 3 | 10-12 | 90 seconds | Dumbbell |
Leg Curl Machine | 3 | 10-12 | 90 seconds | Machine |
Mini Band Glute Bridges | 3 | 12-15 | 60 seconds | Mini Resistance Band |
Day 2: Core Workout
Exercise | Sets | Reps | Rest Period | Equipment |
Plank Hold | 3 | 20-30 seconds | 60 seconds | Bodyweight |
Dead Bug | 3 | 10-12 each side | 60 seconds | Bodyweight |
Pallof Press (cable or band) | 3 | 10-12 each side | 60 seconds | Mini Resistance Band |
Bird Dog | 3 | 10-12 each side | 60 seconds | Bodyweight |
Seated Russian Twist | 3 | 12-15 each side | 60 seconds | Dumbbell or Bodyweight |
Week 9-12: Strength Phase
Day 1: Push Workout
Exercise | Sets | Reps | Rest Period | Equipment |
Dumbbell Chest Press | 4 | 8-10 | 2 minutes | Dumbbell |
Kettlebell Overhead Press | 4 | 8-10 | 2 minutes | Kettlebell |
Chest Press Machine | 3 | 10-12 | 90 seconds | Machine |
Dumbbell Tricep Extension | 3 | 10-12 | 90 seconds | Dumbbell |
Mini Band Lateral Raises | 3 | 12-15 | 60 seconds | Mini Resistance Band |
Day 2: Pull Workout
Exercise | Sets | Reps | Rest Period | Equipment |
Lat Pulldown Machine | 4 | 8-10 | 2 minutes | Machine |
Dumbbell Bent Over Row | 4 | 8-10 | 2 minutes | Dumbbell |
Face Pulls with Band | 3 | 12-15 | 60 seconds | Mini Resistance Band |
Hammer Curls | 3 | 10-12 | 90 seconds | Dumbbell |
Seated Cable Row | 3 | 10-12 | 90 seconds | Machine |
Additional Weeks – Rotate Through All Four Workouts
Continue rotating through Push, Pull, Legs, and Core workouts twice per week. For example:
- Week 9: Monday (Push), Thursday (Pull)
- Week 10: Monday (Legs), Thursday (Core)
- Week 11: Monday (Push), Thursday (Pull)
- Week 12: Monday (Legs), Thursday (Core)
Your Ultimate Training Partner: The 12Reps App
I know that starting a new fitness routine can be overwhelming, which is why I’m a huge advocate for the 12Reps app. It’s like having a personal trainer in your pocket, and it’s the perfect companion for this 12-week program. Here’s why I recommend it to all my clients:
- Build Your Routine: You can easily build this entire workout program in the app by navigating to ‘Build Your Routine’ and selecting the exercises from our extensive library.
- Track Your Progress: The app’s workout tracker is a game-changer. You can log your weights, reps, and sets, and watch your progress over time. This is a fantastic way to stay motivated and see how far you’ve come.
- Time Your Rest: Remember how I said rest is crucial? The app has a built-in stopwatch to help you monitor your rest periods and ensure you’re getting the recovery you need.
- Expert-Designed Content: You’ll get unlimited access to a wealth of expert-designed routines and content, including over 1,500 exercise demos from a certified personal trainer (that’s me!).
- Share Your Wins: Celebrate your achievements! The app has features to share your personal bests (1RM) on social media, so you can inspire others with your journey.
Your Strongest Chapter Yet
Menopause is not the end; it’s a new beginning. It’s a time to prioritise your health and well-being, and strength training is one of the most powerful ways to do that. With the right plan, a supportive environment, and a little help from the 12Reps app, you can build a body that’s strong, resilient, and ready to take on whatever comes next.
Ready to get started? Download the 12Reps app for free and start your journey to a stronger, healthier you. Let’s make this your strongest chapter yet.
