We crunched the numbers and ...
YoU're a weight warrior!
You're the Weight Warrior— focused, robust, and resilient.
Your arena is the gym.
We applaud your love for the weight rack, pushing the limits, lifting heavy shit, hitting new PRs, and vibing in the empowering atmosphere of being under the barbell.
Weight Warrior...Strength is your superpower.
BUT HERE'S THE PROBLEM ...
You're still pushing yourself in the gym but - for some reason, the training that you've done for years seems to be less effective lately.
Somehow, despite all your efforts, it feels like you’re losing muscle mass, strength, and power. You’re feeling slower, more sluggish— like the spark has fizzled out.
You’re noticing more inflammation, it takes you longer to recover now, and you feel stiff— like one false move and you’ll throw your back out (again) or that annoying niggle will cross over and become a full-blown injury.
You’re also noticing that you get winded quicker and it takes longer to get your heart rate back down and you’re feeling limited by your cardio fitness and endurance which, sadly, has you feeling less confident and interferes with your ability to enjoy outdoor recreation and play.
You don't love the direction this is heading.
And even though your diet hasn’t changed significantly, it feels like you need to be doing more to manage your body composition and rising blood glucose and cholesterol levels.
It’s hard to not be frustrated by the fact that you’ve done so much to stay strong so you don’t age like your parents.
Yet somehow, it’s not amounting to be enough to age well and continue being active in all the ways you’d like.
here's what you need to know ...
It's very common for women to feel that the things they've always done to maintain their resilience, health, and body composition for decades suddenly stop being as effective in midlife.
It’s not all in your head. It’s true—your body IS changing.
In the years leading up to menopause, estrogen and progesterone levels fluctuate and, post menopause, they flatline.
And since these hormones do so much more than just regulate your menstrual cycles and reproduction, your body has to start to shift and adjust to a different hormone composition. Every system in the body is affected
But it's not the end of the world. It's simply time for a new approach—one that considers the natural, normal changes that occur as you age.
right now, you need...
Weight Warrior, since lifting heavy shit is already your jam (go you!)…
To get better results, we encourage you to make some room for the following in your training:
- 2-3 days/week of power training and plyometrics
- 1-2 days/week of high-intensity interval training (HIIT) or sprint interval training (SIT)
Here’s why:
Estrogen is your muscle-building hormone, so as you lose it, it becomes much more difficult to build and maintain muscle mass and you start to experience some missteps in muscle fiber recruitment.
But estrogen also plays a role in metabolic and cardiovascular health for heart disease and type 2 diabetes prevention.
- Estrogen regulates glucose metabolism and helps maintain insulin sensitivity, because when we have enough of it, less insulin is needed to get glucose out of your blood stream and into the cells of our tissues where it’s needed.
- Estrogen moderates the release of stored fatty acids into the bloodstream to be used as fuel. Too many free fatty acids circulating in your blood can lead to increases in cholesterol and triglyceride levels.
Changes in the levels of circulating estrogen then can lead to undesirable body composition changes, a loss of speed and power output, increases in baseline blood glucose levels, and an increased risk for cardiovascular disease— even in women (like you) who are already active.
Keep reading - because with a couple of key changes to your training, you can massively reduce the deterioration effect of these normal hormonal changes.
By adding plyometric exercises and power training, like explosive movements, bouncing, hopping, skipping, jumping, and bounding, you’ll see improvements in:
- fast-twitch muscle fiber development
- power output by increasing the amount of force your muscles can produce
- metabolic health and insulin sensitivity to prevent heart disease and diabetes
- multi-directional bone density and strength
Plus, when you include HIIT or SIT interval work to low rep, heavy weight strength training, you’ll boost the effects listed above and also see improvements in:
- cardiovascular function and health
- mitochondrial density and function for more muscular endurance and reduced fatigue
- lean muscle mass with reductions in deep abdominal fat to improve metabolic health
- balance and coordination for fall and fracture prevention
- anxiety symptoms and mood control
And finally, studies on women in midlife have shown…
Adding some HIIT or SIT intervals to your weekly training schedule (along with lifting heavy) improves body composition better than low or moderate intensity cardio alone.
Here'S how we can help you stay strong, fit and be happier...
Weight Warrior, we designed our Stronger365 program to give you the solid, progressive proven strength training plan with power, plyometrics, and high intensity or sprint interval training session built right in!
Picture this:
- 🔥 Your commitment to do what it takes to get strong AF is the match.
- 🔥 Our proven strength, power, and conditioning programming is the kindling.
- 🔥 Coaching from our top-notch team and community support from other amazing women just like you is the gasoline that keeps you blazing.
Together, we create a powerful 🔥FIRE🔥
With Stronger365 at your fingertips, you’ll:
- 💪 Improve your body composition and build muscle for the long haul.
- 💪 Better manage symptoms of perimenopause and menopause like hot flashes, sleep disturbances, brain fog, anxiety, and depression.
- 💪 Maintain or improve your cholesterol, glucose metabolism, and bone density to reduce risk factors for heart disease, type 2 diabetes, and osteoporosis.
- 💪 Become a stronger, more powerful, and more durable athlete.
- 💪 Learn to fuel your body properly and understand its changing needs.
You're busy as hell so we wouldn't dream of wasting your time.
In fact, Stronger365 gives you loads of time back by cutting out the fluff because it prescribes only what we know from research studies and our extensive fitness training experience to be most effective.
In fact, Stronger365 gives you loads of time back by cutting out the fluff because it prescribes only what we know from research studies and our extensive fitness training experience to be most effective.
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