A 12-week home dumbbell program built around perimenopause physiology. Three 35-minute sessions a week. Designed to rebuild lean mass, protect bone density, and keep the pelvic floor in mind on every lift.
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Join 80+ women rebuilding strength in perimenopause
What's Inside
12 week-by-week session sheets — printable pages with sets, reps, load targets, and rest times for every session.
Perimenopause primer — the short, plain-English read on estrogen, lean mass, insulin resistance, and why training in your 40s is different.
Pelvic-floor cue card — the safety checklist for every hinge, squat, and press so you do not leak, bulge, or regret a lift.
Bone-loading progression chart — how to build the stimulus that matters most for bone density between 45 and 65.
Protein quick-reference card — daily targets, 30g meal anchors, and 14 sample plates built for women 40+.
Recovery-day walking schedule — a zone-2 aware walking plan that pairs with the lifts without burning you out.
Deload and travel protocol — a one-page plan for busy weeks, sick kids, and the 5-day hotel trip.
Form breakdown for 12 core lifts — squat, hinge, press, row, carry, bridge, and the beginner regressions for each.
12-week habit tracker — one printable page that keeps the streak visible without an app.
What-comes-next guide — two paths for weeks 13 and beyond (four-day split or keep the three-day rhythm).
How It Works
Teach your nervous system the six movement patterns. Keep loads intentionally light while connective tissue adapts. Two sets of 10 to 12 reps.
Same lifts, heavier loads. Three sets of 10. Visible changes in shoulders, glutes, and waist start appearing. Accessory work added.
Reps drop to 6 to 8 at your heaviest loads. Bone-loading stimulus peaks. This is the block that drives the bone density gains.
The program ends with a two-path continuation guide. Pick the 3-day rhythm you already know or move into a push-pull-legs split.
Who It's For
You are 40 or older and the workouts that used to work suddenly do not.
You want a program built around perimenopause physiology, not a 25 year old's routine rebranded.
You have dumbbells and 35 minutes three times a week, and you do not want to join a gym.
You care about bone density and pelvic floor, not just belly fat.
FAQ
12 weeks. Three sessions a week. A body that moves, lifts, and ages on your terms.
30-day money-back guarantee. No questions asked.
Pair it with
30-Day Home Workout Guide — ideal ramp-up if you want a lighter onboarding before week 1.
Free 4-Week Walking Plan — your recovery-day companion.