Research-Based Fitness Program
A science-driven program from Complete Performance MN combining resistance training for muscle preservation with low-intensity cardio for cardiovascular health — designed specifically for your body during this transition.
Program at a Glance
Understanding the Transition
Menopause isn't just hot flashes and mood swings. It's a fundamental shift in your endocrine system that accelerates muscle loss, weakens bones, and elevates cardiovascular risk. The training that worked in your 30s won't protect you through this transition.
Every exercise, rep range, and protocol is grounded in peer-reviewed research conducted specifically with menopausal and postmenopausal women.
Strength training preserves your muscle and bones. LISS cardio protects your heart. Together, they address every major risk factor of menopause.
Progressive heavy compound movements designed to preserve and build muscle mass, strengthen bones, and boost metabolism through the menopause transition.
Low-intensity steady-state cardiovascular training that protects your heart, reduces inflammation, supports recovery, and manages cortisol.
Every element is calibrated for the specific physiology of menopause.
Each phase builds on the last, progressively increasing intensity and volume to match your growing strength.
The ERMA Study followed 234 women aged 47–55 and found that menopausal status was a stronger predictor of muscle loss than age or activity level alone. That's why a targeted resistance training program isn't optional — it's essential.
Training is the primary driver. Nutrition amplifies the results.
A research-backed strength and cardiovascular training system designed specifically for women navigating perimenopause, menopause, and postmenopause. Built by a certified coach, grounded in 14+ peer-reviewed studies, and structured to address the unique physiological challenges of declining estrogen.
Foundation → Development → Peak. Three training days per week with complete exercise prescriptions, sets, reps, intensity targets, tempo cues, and coaching notes for every movement across all 12 weeks.
Four session templates (walking, cycling, swimming, rowing) with heart rate zone charts by age and Zone 2 guidelines — designed to reduce inflammation and protect cardiovascular health without spiking cortisol.
Volume, intensity, rest periods, and progression models calibrated for the anabolic resistance of menopausal physiology. Standard programs aren't enough — this one is built for YOUR body's current needs.
Protein targets (1.2–1.6g/kg/day), calcium & Vitamin D guidelines, omega-3 recommendations, deload scheduling, sleep optimization, and stress management strategies.
Strength logs, body measurements, resting heart rate, energy/symptom tracking, and progress photos — because the scale lies during menopause. Track the metrics that actually matter.
This isn't a download-and-forget PDF. Upon purchase, you'll receive an intake form and your coach will personally reach out within 24 hours to get you started on the right foot.
This program is for educational purposes. Always consult your physician before beginning any exercise program.