Stronger Through Perimenopause — The 12-Week Program (PDF)

You know you should be building strength, but don't know where to start? This guide gives you a clear 12-week program designed for women in perimenopause who are new to strength training: 2 to 3 sessions of 30 minutes, at home or at the gym, even if you've never picked up a dumbbell.

It follows the benchmarks of French public health authorities: strength training several times a week, building up gradually.

What you get

• The guide as a PDF in English (21 pages, 8 chapters)
• 8 basic moves explained step by step, each with a diagram, the most common mistake, an easier and a harder version
• A simple method to choose the right load and progress without getting hurt
• The week-by-week program, with 2 or 3 sessions, at home or at the gym
• Solutions for the bad days: a rough night, hot flashes, painful joints
• 5 printable tools: starting and finishing tests, the 8 moves on one page, a 12-week training log, a planner, the pain traffic light

Contents

1. What you need to know, simply
2. Taking stock before you start
3. The 8 basic moves
4. Getting the dose right
5. Your 12-week program
6. Keeping going when life and hormones get in the way
7. Around your sessions: move, eat, sleep
8. What comes after the 12 weeks?

Who is it for?

Women aged 40 to 55 who are going through or approaching perimenopause and are new to strength training. You don't need expensive equipment to start.

Important

This guide is an information tool. It does not replace advice from a doctor or physical therapist. If you have heart disease, osteoporosis, joint pain or any other health condition, talk to your doctor before you start. No result is guaranteed, and this program does not promise any weight loss.

Frequently asked questions

How do I get the guide?
Right after payment, you receive an email with your download link.

Do I need equipment?
To start, a sturdy chair, a mat and some water bottles are enough. The guide tells you when to move on to bands and dumbbells.

Can I read it on my phone?
Yes. It's a PDF: it opens on phones, tablets and computers, and the tools can be printed.

Is there a bundle?
Yes: with Menopause Made Clear, in the Menopause Bundle at €24.90 instead of €29.80 for both guides bought separately.

What if the file doesn't work?
Write to us through the Contact page: we'll replace it or refund you. The conditions are set out in our refund policy.