During menopause, hormone levels drop over time — beginning in perimenopause and reaching their lowest point post-menopause. This can cause unexpected changes in how the body feels and responds to exercise, but the right training approach can help.

The MenoFit program is designed to help build lean muscle, strengthen bones and joints, and manage body fat without overtraining. Here’s a breakdown of what Day 1 looks like, including the flexible options built into each component.

1. The Warm-Up

Short and filmed separately, the warm-up is encouraged but optional on time-crunched days. As the body loses collagen and elastin over time, active stretching becomes increasingly valuable for protecting joints and muscle tissue.

2. Explosive Cardio / Tabata (Optional)

This HIIT/SIT (high intensity interval training / sprint interval training) component is optional — you may skip it if you’re focused on low-impact training or having a lower-energy day. Fluctuating hormone levels mean energy and recovery vary, so listening to your body matters. The tabata segment is equipment-free and approximately 4 minutes.

  • Box jumps
  • Side knee, side kick

3. Main Workout — Three Equipment Options

The strength session offers three tracks depending on what you have available:

Bodyweight (no equipment) Format: AMRAP each move, 3 rounds

Circuit 1: Hip thrusts, Step ups, Calf raises Circuit 2: Sumo squats, Hamstring walkouts

Props needed: elevated surface (couch, chair, or ottoman)

Home Equipment (dumbbells + basic props) Format: 8–12 reps per move, 3 rounds

Circuit 1: Hip thrusts, Step ups (8–12 each side), Calf raises Circuit 2: Sumo squats, Hamstring curls (AMRAP)

Equipment: dumbbells, elevated surface, hamstring curl option (exercise ball, long resistance band, or sliders)

Gym Equipment (heavier options) Includes access to dumbbells, barbell, and weight plates for additional loading options.

To increase difficulty at any level, add bonus rounds to any circuit. The program is designed to be used multiple times as your fitness and hormone levels evolve.

Source: MenoFit Program Day 1: A Look at the Lower Body Strength Workout