Lose fat. Keep your muscle. Feel strong in your changing body.
An evidence-informed 8-week strength and nutrition programme for women in perimenopause, without extreme diets, endless cardio or starting over every Monday.
80-page PDF · Instant download · One-time payment
The advice didn’t stop working. Your body changed.
Same training. Same food. Different result. It isn’t willpower, and your metabolism hasn’t collapsed. As oestrogen falls, muscle responds less to both training and protein. Physiologists call it anabolic resistance.
That’s why the answer isn’t more punishment. It’s more precision: loads heavy enough to matter, protein in doses large enough to count, and recovery treated as part of the plan.
The four things that matter most
Lift heavy, twice a week
Two full-body sessions built on four movement patterns, with loads that climb in small, planned steps.
25–35 g of protein, 3–4 times a day
How you spread it matters as much as the daily total. Most women fall short before lunch.
Walk most days, protect your sleep
The two quiet inputs that decide how much of your training you actually keep.
Judge yourself in weeks, not days
One session, one meal or one bad night never undid eight weeks of consistency.
A complete system, not a list of tips
Eighty illustrated pages covering the reasoning, the programme, and the tools you’ll keep using long after week eight.
The complete 8-week programme
Every week scripted: one clear goal, the nutrition focus, the sessions, a short checklist and a reflection prompt.
Strength programme
Four movement patterns, two sessions a week, sets and reps specified, and a clear rule for when to add weight.
Nutrition guidance
Your protein target from bodyweight, anchor meals, post-workout refuelling and twelve 30-gram meal combinations.
Printable trackers
Strength log, nutrition and habit log, measurements and progress photo log, with spare copies included.
Exercise library
An easy-to-harder ladder for every movement, plus core work. Home or gym, bands or barbell.
The long-term toolkit
Handling a stall, planning a lighter week, travel and illness, and how to keep going after week eight.
Three bonus printables
Strength Log
Track date, exercise, weight, reps and notes so you can see your strength grow over time.
Protein Starter Guide
A simple daily starting point, meal-by-meal distribution and 12 high-protein meal ideas.
The Fridge Card
A quick-reference card with the four key principles, right where you’ll see it every day.
Three phases. Each one earns the next.
Foundation
Settle the basics: regular meals, short sessions, and honest starting numbers you can build on.
Build strength
Add weight and protein with intent. Progress starts showing up in your numbers, not just the mirror.
Consolidate
Hold the gains and make the habits yours, so week nine looks after itself.
For women who’d rather understand their body than fight it
You don’t need a training background. Whether you’ve never lifted a weight or you’re coming back after years away, the eight weeks meet you where you are.
- You’re noticing changes in your strength or body shape
- You’re tired of generic advice that ignores your life stage
- You want structure, not another list of tips
- You’ll commit to eight weeks and aren’t chasing overnight results
- You want a plan that fits around a full life
Strong Through Perimenopause
$19.97
- 80-page illustrated PDF with the full 8-week structure
- Strength programme and exercise library
- Nutrition and protein guidance
- 3 bonus printables: Strength Log, Protein Guide, Fridge Card
Instant PDF download · Read on any device · Refund policy
Before you decide
What happens right after I buy?
You get your download link straight away, on screen and by email. The full 80-page PDF is yours to keep: no waiting and no subscription. Read it on a phone, tablet or laptop, and print the trackers as often as you like.
Is this a meal plan?
No. It gives you a daily protein target based on your bodyweight, a way to hit it using two or three meals you already enjoy, and twelve ready-made combinations that land in the right range. There’s nothing to weigh and no foods removed.
I’ve never strength trained. Is this too advanced?
No. Week one is spent finding your starting loads rather than training hard, and every movement has an easier version to begin on. Beginners also tend to progress fastest in the early weeks.
Do I need a gym?
No. Bodyweight and resistance-band versions exist for all four movement patterns, and the exercise library gives you a full ladder for each one. Home or gym, the progression rule works the same way.
How much time does it take each week?
Two strength sessions of roughly 35–45 minutes including the warm-up, plus daily walking you mostly fold into your existing day. It’s built around a full life, not an empty calendar.
Can I use this after menopause?
Yes. Muscle and bone keep responding to strength training for the rest of your life. There’s a section on what changes after the transition and what stays the same.
Is this medical advice?
No. The book is educational material based on established principles of strength training and nutrition. It isn’t a substitute for advice from a doctor who knows your history. Speak to your doctor before starting any new exercise or nutrition programme, especially if you have a health condition or injury.
Start with page one, not with perfection.
Strength in this decade isn’t built by one big effort. It’s built by ordinary weeks handled consistently.
Get the 8-week plan — $19.97