Strength Training for Menopause – 5 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 to build strength, protect their joints, and feel confident in their bodies, without spending hours in the gym. It’s for those who value structure and sustainability, who want to train smart rather than hard, and who appreciate a plan that respects energy, recovery, and real life. Best suited for those who are comfortable training in the gym, or have a well equipped home gym.

About this Programme

An 8-week plan with 5 sessions per week. Every session follows a clear structure day-to-day, week to week so you can steadily improve and track progress. Using a variety of equipment, dumbbells, kettlebells, barbells and bodyweight you'll work through compound and targeted exercises.

What you Will Get Out of the Programme

By the end of 8 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 – 5 Days a Week

Structured 5-Day Gym Split

Intermediate plan with a five-day rotation: Lower (squat + carry), Push (horizontal & vertical), Conditioning + Core, Lower (hinge + carry), Pull (horizontal & vertical). Days 6–7 are walk/recovery. Sessions run 45–60 min with warm-up, main lifts, assistance, and carries.

Progressive Strength Blocks

Loads and volume progress weekly across key lifts: squat patterns, deadlift/hinge, push and pull. Accessories target glutes, hamstrings, shoulders, and upper back. Clear sets/reps and rest; Week 4 includes a challenge, Week 8 a consolidation/celebration.

Muscle & Bone Density Support

Compound lifts (squats, deadlifts, hip thrusts, rows, pulldowns) plus carries provide mechanical loading to support muscle retention and bone health through menopause. Scale with machines, dumbbells, or barbells based on comfort.

Technique & Joint Care Built In

Each session begins with light cardio and mobility, ends with stretching. Exercise selection emphasizes joint-friendly ranges, posterior-chain balance, and scapular stability (face pulls, rows, Y-raises) to support shoulders, hips, and knees.

Conditioning Without Burnout

A dedicated conditioning + core day uses intervals, planks, and carries to raise heart rate while protecting joints. Walk days maintain daily activity targets without recovery debt, supporting consistency alongside strength work.

Features

Access to your coaches

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

Programming 5 days per week

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

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

Delivered through TrainHeroic

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

Equipment

Required

Dumbbells or adjustable DB set Cable machine or resistance band

Recommended

Barbell and plates for squat, deadlift, and hip thrust variation

Sample Week

Week 1 of 8-week program

Sunday

Foundation Week Day 1 (Lower – Squat + Carry)Day 1 (Lower – Squat + Carry)

Cardio

1 x 5:00

Stretch

1 x 5:00

Squats

3 x 12

Lunge

3 x 10

Glute Bridge

3 x 15

Step-Ups

3 x 24

Carries

Stretch

1 x 5:00

Monday

Foundation Week Day 2 (Push – H & V)Day 2 (Push – H & V)

Cardio

1 x 5:00

Stretch

1 x 5:00

Wall Push Up

3 x 12

Overhead Press

3 x 12

DB Lateral Raise

3 x 15

Seated Arnold DB Press

3 x 12

Push-Up

Stretch

1 x 5:00

Tuesday

Foundation Week Day 3 (Conditioning + Core)Day 3 (Conditioning + Core)

Cardio

1 x 5:00

Stretch

1 x 5:00

Cardio

Plank

Carries

Glute Bridge

Circuit

Beginner: 3 rounds – 10 Squats, 8 Push-ups, 12 Rows (band) Intermediate: Same with Dumbbells or Kettlebells Advanced: Same heavier/faster Remember: Pace steady, form first Rest: 60-90 seconds between rounds

Stretch

1 x 5:00

Wednesday

Foundation Week Day 4 (Lower – Hinge + Carry)Day 4 (Lower – Hinge + Carry)

Cardio

1 x 5:00

Stretch

1 x 5:00

Deadlift

3 x 12

Hip Thrust

3 x 12

Hamstring Curl on Slides

3 x 12

Split Squat

3 x 0:20

KB swings

Stretch

1 x 5:00

Thursday

Foundation Week Day 5

Cardio

1 x 5:00

Stretch

1 x 5:00

Barbell Row

3 x 12

Lat Pulldown

3 x 10

Cable Facepull

3 x 15

DB Bicep Curls

3 x 15

Suitcase Carry

Stretch

1 x 5:00

Friday

Active Recovery – Walk/Move

Walk

Saturday

Active Recovery – Walk/Move

Walk

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 – 5 Days a Week

FAQs

How many days a week is this programme?

This programme runs five days a week. Four strength and conditioning days plus one focused pull day. Two active recovery days with walking or light movement are also included.

How long do the workouts take to complete?

Each session takes around 45–60 minutes. This includes warm-up, main lifts, accessory work, carries, and stretching.

Do I need a gym to follow this plan?

Yes. The programme is designed for access to standard gym equipment such as dumbbells, barbells, cables, and benches.

Can I use machines instead of free weights?

Yes. Machines can replace most free-weight movements if preferred. The focus is on movement patterns and control, not specific equipment.

Is this suitable for beginners?

No. This plan is designed for intermediate-level lifters who are familiar with strength training and basic gym technique.

ow should I progress the weights used?

Increase load gradually when you can complete the top end of the rep range with good form. Small, steady progressions work best.

What if I miss a workout during the week?

Resume the next session in order. Avoid doubling up or skipping recovery days. Consistency matters more than perfection.

Can I repeat the programme after 8 weeks?

Yes. It can be repeated with slightly higher weights or adjusted tempo. Many lifters repeat it several times to build mastery and strength.

Is there cardio included in the plan?

Yes. One day per week includes conditioning or core-based intervals. There are also two walking or active recovery days.

What results can I expect after 8 weeks?

Improved strength, stability, and muscle tone. You’ll notice better posture, energy, and lifting confidence, provided you train consistently and recover properly.

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

"Got my Fitness Back5 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

Civil Servant & Reservist

Verified Athlete

"Support, valuable guidance, and a precisely structured training plan from Hard Way Fitness helped me prepare for military service and achieve my goals. It was easy to balance full-time work, family responsibilities, and preparation for my additional role in the military."

Agnieszka

Financial Services

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."