Resistance Training Routine

Resistance Training Routine

Recommended Frequency:

Every week on Monday, Wednesday, Friday

Menopause and Exercise: Strategies for Optimal Health with Dr. Stacy Sims
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Mobility and Movement Learning

Mobility and Movement Learning

11:00 AM
30m

Begin by learning proper movement patterns and mobility exercises to prepare for resistance training. This will help prevent injury and ensure good form.

Simple Task
Simple Task
Heavy Resistance Training

Heavy Resistance Training

12:00 PM
60m

Lift heavy weights with compound exercises like squats, deadlifts, presses, and rows. Focus on low reps to failure to maximally fatigue the muscles and stimulate growth. Rest adequately between sets.

Choose from 5 Options
Barbell Back Squat ,
Barbell Deadlift ,
Barbell Bench Press ,
Barbell Overhead Press ,
Barbell Bent-Over Row
Simple Task

Rest 2-3 minutes between sets

Timed Activities - 3m
Enter a Number
Enter a Number
What You'll Get
  • 💪
    Improved mobility
    Increases range of motion and flexibility, reducing risk of injury during resistance training.
  • 💪
    Proper form
    Learning correct movement patterns helps ensure good form when adding weight, maximizing effectiveness and safety.
  • 💪
    Build muscle mass
    Heavy resistance training stimulates muscle growth, helping counteract the loss of lean mass common during menopause.
  • 💪
    Increase strength
    Lifting heavy weights improves overall strength and the ability to perform daily activities.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
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