Description
Feel strong, steady and like yourself again
If your body has started to feel different, you are not imagining it. As oestrogen falls through perimenopause and menopause, we lose muscle and bone more quickly, energy dips, and confidence can wobble. The good news? Strength training is the single most powerful thing you can do about it, and it is never too late to start.
The Menopause Strength Starter Pack is a simple, beautiful, do-it-at-home programme that takes you from “I know I should” to actually doing it, whether you have never picked up a weight or you are finding your way back after years away.
What’s inside your pack
- 18 foundational strength moves, with a clear form cue for each
- 3 cardio moves to lift your heart, energy and mood
- Easier and harder options for every single move, so it always fits your body
- A simple, done-for-you 4-week plan (three short, sharp sessions a week)
- Full warm-up and cool-down routines
- A printable progress tracker
- A demo link for every exercise
What it does for you
- Stronger bones, with the weight-bearing moves that help protect against osteoporosis
- More muscle and energy, rebuilding the strength and metabolism that dip in midlife
- Better balance and confidence, for independence in the years to come
- A calmer, stronger you, with movement that lifts mood and sleep
Who it’s for
Women in perimenopause, menopause and beyond who want to build strength at home, in their own time, with no intimidating gym and no one-size-fits-all plan. Complete beginners are very welcome. Everything can be done at home with a pair of dumbbells (or water bottles), a band, a chair and a mat.
How it works
Three short full-body sessions a week, each finished with a burst of cardio, building gently over four weeks. It takes around 30 minutes a session. Follow the plan, tick off the tracker, and watch yourself get stronger.
Instant download
Your pack is a beautifully designed PDF you can read on your phone, tablet or laptop, or print at home. You will get your download straight after checkout.
A note of care: this pack is general guidance, not personal medical advice. If you are new to exercise, pregnant, recovering from injury or surgery, or living with a health condition, please check with your GP before you begin.
From WILD Fitness Studio
Created by Becky at WILD Fitness Studio, a women’s space for strength, movement and support through every stage of the change. When you are ready for more, we would love to help you in person or one to one.
FAQ
Is this suitable for a complete beginner? Absolutely. Every move has an easier option, and Week 1 is all about learning gently or you can hit the ground running. If you can stand up from a chair, you can start this pack.
Do I need a gym or lots of equipment? No. You can do everything at home with a pair of dumbbells (or filled water bottles), a resistance band, a sturdy chair or step, and a mat.
How long are the workouts? Around 30 minutes, three times a week.
Is it just for menopause? It is designed around women’s bodies in perimenopause and menopause, but the moves are brilliant strength foundations at any age and fitness level.
What do I actually receive? An instant-download PDF (12 pages) you can keep on your phone, tablet or laptop, or print. With links to video examples of every movement.
Can you help me in person? Yes. WILD offers one-to-one PT, small group women’s sessions, mindset and life coaching, and hypnotherapy. Details are in the pack.
