Why your 40s are a good time to start
Falling estrogen at menopause is linked to losses of muscle mass, strength and bone density.[2] The US guidelines say progressive muscle-strengthening work preserves or increases muscle mass and strength in adults of any age, increases bone strength, and that regular activity can slow the drop in bone density with age.[1]
Starting now, while you have years of perimenopause ahead, gives you time to learn the movements at light weights. If you're over 50 or returning after a long break, the over-50 guide starts with five bodyweight moves and a chair.
Six movements that cover the whole body
Each row is one movement pattern. Do one exercise from each row per session.
| Movement | Main exercise | Easier | Harder |
|---|---|---|---|
| Squat | Goblet squat with a dumbbell at your chest | Sit down to a chair and stand | Heavier dumbbell, or a pause at the bottom |
| Hinge | Romanian deadlift with two dumbbells | Glute bridge on the floor | Single-leg version, holding a wall |
| Push | Incline push-up on a counter or bench | Push-up against a wall | Push-up from the floor |
| Pull | One-arm dumbbell row, hand on a bench | Band row anchored at a door | Heavier dumbbell, 3-second lowering |
| Press | Seated dumbbell shoulder press | One arm at a time, lighter | Standing press |
| Carry | Walk 30 to 40 steps with a dumbbell in each hand | Lighter weights, fewer steps | One heavier dumbbell on one side only |
Keep your back flat on the hinge and row, and lower every weight more slowly than you lift it. A plank of 20 to 30 seconds at the end is a good finish if you have two spare minutes.
A week that fits around work
2 full-body sessions a week meet the guideline, and the guidelines note that more days a week builds more strength.[1] This plan leaves a day between them.
| Day | Two-session week | Three-session week |
|---|---|---|
| Monday | Strength, about 35 minutes | Strength |
| Tuesday | Brisk walk | Brisk walk |
| Wednesday | Rest or walk | Strength |
| Thursday | Strength | Brisk walk |
| Saturday | Long walk | Strength |
The walks count toward the 150 to 300 minutes of moderate activity the guidelines ask for as well.[1]
How heavy, and how many reps?
The guidelines say to work each exercise to the point where another repetition would be hard.[1] Your form should stay clean all the way there.
- Start: 1 set of 8 at a weight where reps 7 and 8 are hard.
- Each week: try 1 or 2 more repetitions, up to 12.
- At 12: add a second set. This plan rests 1 to 2 minutes between sets.
- Two sets of 12 feel easy: go to the next weight and drop back to 8.
Write down the weight and reps for each exercise, because "a bit heavier than last time" is hard to remember a week later.
Training through perimenopause
Some weeks bring broken sleep or low energy. On those days, this plan keeps the session and makes it smaller: 1 set instead of 2, or the easier column of the table. The guidelines say to choose activity that fits your current fitness and health, and adults with chronic conditions should be under a health care provider's care, so talk to your doctor before starting if you have a heart condition, osteoporosis or a recent injury.[1] Chest pain that doesn't go away, or chest pain with sweating, nausea, light-headedness or shortness of breath, needs emergency help (911 in the US).[3]
In the app
Her Good Days has strength programs with bodyweight, dumbbells and bands, with an easier version of every exercise on screen. Each one starts at a gentle level and moves up after three sessions you rate "just right" or "too easy". You can also log walks and activity goals, and sleep and energy sit beside them. See how programs work, or take the free weight routines quiz to see the movement routine the app would set up for your week.