The 5-Move Menopause Muscle Protocol

Five movements. Your own home. No gym. On one page you can print and put on the fridge.

From Dr. K, a board-certified general surgeon and former fitness center owner.

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What's on the page

  • All five movements: goblet squat, Romanian deadlift, single-arm row, incline push-up, farmer's carry.
  • The sets and reps for each one, and the 30-second rule that makes the carry different.
  • The tempo and the rest: three seconds down on every rep, ninety seconds between sets.
  • How often to train, and why never two days in a row.
  • How to know when it's time to go heavier, and the one movement where you don't add weight at all.
  • One form cue per movement, including the mistake that quietly makes the row useless.

One page. Print it, put it on the fridge, and you never have to remember any of it again.

Why this isn't another bootcamp

Most programs written for women over 40 are either a gym membership in disguise or a workout that leaves you sore for three days and no stronger. This is neither.

Five movements, done slowly and with control, two or three times a week. The load does the work, not the sweat and not the hour. Every exercise on the page can be done at a kitchen counter with one pair of dumbbells.

Through menopause your body stops defending its muscle the way it used to. Lifting is the signal that tells it to keep building. That's the whole idea, and five movements is enough to send it.

Dr. K's Smart Strength, strength training for women over 40.

General education, not a prescription. Talk to your doctor before starting any new exercise program, particularly with a heart condition, osteoporosis, joint or back problems, or after a long stretch of being inactive. Stop anything that causes pain.