Strength Training for Menopause – 2 Days a Week

The Hard Way Fitness

Women's Training

Coach

Stephen Mooney

Our Promise

Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.

Who is this Programme for

This programme is designed for women experiencing menopause who want a simple, effective way to build strength, improve posture, and support long-term health without wasting hours in the gym. It’s ideal for those who want a practical and sustainable plan that fits into busy lives while respecting the realities of recovery, joint health, and energy during this stage of life.

About this Programme

This is a 12-week strength plan built around two sessions per week, each lasting 30–45 minutes. Every workout follows a clear structure of warm-up, strength training, accessory work, and a short cardio finisher. The sessions are progressive but joint-friendly, designed to strengthen the arms, shoulders, and core while protecting the neck and back. The programme also improves circulation, energy, and confidence with weights, while gradually increasing volume and control across the 12 weeks. The approach is straightforward — no gimmicks, no fads — just proven methods that deliver results without unnecessary complication.

What you Will Get Out of the Programme

By the end of 12 weeks, you’ll have built measurable strength in key areas, improved posture and joint health, and gained more energy and confidence in your training.

$49

Get Strength Training for Menopause – 2 Days a Week

Strength Built for Menopause

This plan focuses on movements that build lasting strength without overloading the joints or stressing the neck and back. Across 12 weeks you’ll progress steadily with safe, smart exercises that support bone health, muscle tone, and confidence. The result is real-world strength you can use every day.

Just Two Days a Week

No need to live in the gym. Each workout takes 30–45 minutes, twice a week. That’s it. Designed for busy women balancing work, family, and life, this schedule is realistic and sustainable. You can follow it consistently without feeling like training takes over your week.

Joint-Friendly and Safe

Every exercise is selected with posture and joint health in mind. The programme avoids risky movements that strain the neck or back, focusing instead on positions that support long-term mobility and comfort. You’ll train hard enough to make progress, but always with safety first.

Smart Progression System

This isn’t random workouts. It’s a structured 12-week journey: learn the movements, build your foundation, add weight steadily, and then increase volume for stronger, more resilient muscles. You’ll always know what to do next, with progress that feels natural, not forced.

Strength and Cardio Combined

Each session blends strength training with a short cardio finisher for energy, circulation, and weight management. Over time you’ll notice improved stamina, posture, and overall fitness — all without long hours of exhausting cardio. Stronger, fitter, and healthier in one plan.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Our coaches and team will push you harder, know you better, and keep you going longer, through an app.

Equipment

Required

Dumbbells (light to moderate pairs, 3–10kg range depending on st // Exercise bench (flat or adjustable incline) // Access to treadmill or stationary bike (for cardio finishers)

Recommended

Resistance bands (loop and long band for pull-aparts, pulldowns, // Mat (for floor-based core work and YTW) // Step or low box (optional alternative to lunges)

Sample Week

Week 1 of 12-week program

Sunday

Test Week Learn Movements

Cardio

1 x 5:00

Stretch

1 x 5:00

Walking Lunges

0:30, 0:35, 0:40

Push-Up

0:30, 0:25, 0:20

DB Bench Press

3 x 10

DB Chest Fly

3 x 10

Chest-Supported DB Row

3 x 10

DB Bicep Curls

3 x 10

Treadmill Work

1 x 10:00

Monday

Test Week Learn Movements

Cardio

1 x 5:00

Stretch

1 x 5:00

Walking Lunges

0:30, 0:35, 0:40

Push-Up

0:30, 0:25, 0:20

Incline DB Bench Press

3 x 10

YTW

3 x 10

Chest-Supported DB Row

3 x 10

Hammer Curl

3 x 10

Stationary Bike

1 x 10:00

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience with a history of helping women gain strength and power during menopause.

Do it the Hard Way

Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the results.

Get Strength Training for Menopause – 2 Days a Week

FAQs

Is 2 strength sessions enough weekly?

Yes. Two solid workouts a week can build strength and bone density during menopause. It’s sustainable, effective, and safer than burnout routines—consistent progress without wearing you down.

Will I bulk by lifting weights?

No. Women don’t have testosterone levels to bulk like men. Strength lifts build tone, posture, and confidence—not bulky muscles.

What if I’m new to lifting?

Start light and focus on form. Our 12-week block teaches movement before adding load. Learn the patterns, then build safely. That’s how confidence and strength are earned. The programme contains video demonstrations and guidance.

How heavy should I go?

Choose a weight that’s challenging by rep 8–12. The last rep should feel tough but safe. That’s where real strength lives.

Can this improve bone strength?

Yes. Menopause speeds bone loss, but weight-bearing and resistance training help maintain or increase density—protecting you long-term

Will it help with hot flashes?

Strength training may reduce hot flash frequency and intensity, while also supporting better sleep, mood, and circulation.

What about menopause fatigue?

Menopause can sap energy. This plan balances effort with rest, keeping workouts short (30–45 mins), manageable, and empowering—not exhausting.

Can I still do cardio?

Yes. Each session includes a short cardio finisher (treadmill or ERG bike). It improves circulation, energy, and calorie burn without long hours.

What if gym access is limited?

You only need dumbbells, a bench, and your body. Bands, a mat, or step are optional. You can complete the full program at home.

The Proof

Kasia

VP Global Bank

Verified Athlete

"With a demanding job and 3kids, I needed a training solution that was both effective and realistic. Hard Way Fitness is exactly that. The workouts are thoughtfully structured, easy to follow, and push me just the right amount. Stephen’s approach made strength training accessible and sustainable."

Małgorzata

Got my Fitness Back

Verified Athlete

"5 kids means time is of the essence for me when it comes to training. Hard Way Fitness analysed my week and found two spots for me to train and with a little bit of planning I was able to implement it, the accountability helped a lot. The Programme was exactly what I needed."

Katarzyna

Wojska Obrony Terytorialnej

Verified Athlete

"Wsparcie, cenne wskazówki i precyzyjnie opracowany plan treningowy od Hard Way Fitness pomogły mi w przygotowaniach do służby wojskowej i osiągnięciu zamierzonych celów. Łatwo było mi pogodzić pełnoetatową pracę, obowiązki rodzinne i przygotowania do dodatkowej roli w wojsku."

Agnieszka

Fitness Addict, Mother of 2

Verified Athlete

"I've used the Hard Way Fitness programme for several years now, including before, during and after both pregnancies. It's enabled me to train long term, stay injury free and keep fit. Can't recommend the Hard Way Fitness enough."