This Menopause Workout Plan is a 12-week, 12-page printable strength program for women over 40 in perimenopause or menopause. You get a warm-up, two strength workouts, bone-loading moves, a core and posture routine and a weekly tracker, all designed to follow at home with bodyweight or light dumbbells.
At a glance
| Price | $3.59 on Etsy (sale price; regular $5.99) |
| Format | Instant digital download, 2 PDF files |
| Pages | 12 pages |
| Sizes | A4 and US Letter |
| Length | 12 weeks, 2 to 3 strength days a week |
| Equipment | None required; light dumbbells or a band optional |
What’s inside
- 12 printable pages in a calm, easy-to-read layout
- 1 twelve-week schedule that tells you which session to do each week
- 1 warm-up and mobility routine to prepare hips, shoulders and spine
- 2 strength workouts: Strength A (lower body and core) and Strength B
- 1 page of bone-loading moves such as step-ups and squats
- 1 core and posture page plus a “move safely and protect your spine” guide
- 1 weekly tracker to tick off sessions and note how you feel
- 2 paper sizes (A4 and US Letter)
Who it’s for
- Women aged roughly 40 to 55 who want a clear, structured strength plan through perimenopause and menopause
- Beginners, or women returning to exercise, who prefer to train at home
- Anyone who likes a printed plan and a tracker to stay consistent for 12 weeks
Who it’s not for
- Experienced lifters looking for heavy barbell programming
- Anyone wanting a meal plan, supplement advice or medical treatment for symptoms
- People recovering from surgery, a fracture or an injury who have not yet been cleared by their doctor or physiotherapist
How it works
- Buy the plan on Etsy and download both PDFs from your Purchases page.
- Print the A4 or US Letter version, or open it on a tablet.
- Start week one: warm up, follow the session for the week and tick it off in the tracker.
Product photos
Read the guide
Want to know how the 12 weeks fit together, how often to train and which moves support bone health? Read Strength Training for Women Over 40: A 12-Week Menopause Workout Plan.
Frequently asked questions
Is this menopause workout plan suitable for complete beginners?
Yes. Week one starts with bodyweight versions of each move, short sessions and plenty of rest days, so you can learn the movements before adding any weight. If you have not exercised for a long time, or have a heart, joint or bone condition, check with your doctor before you start.
Do I need a gym or dumbbells?
No gym is needed. Every workout can be done at home with a chair, a wall and a mat. A pair of light dumbbells or a resistance band helps you progress in later weeks, but filled water bottles or a backpack with books also work while you build up.
How long does each workout take?
Most sessions take about 30 to 45 minutes, including the warm-up. The plan uses two or three strength days a week, so it fits around work and family. On busy days you can do the warm-up and the bone-loading moves alone in roughly 15 minutes.
What file do I get and how do I print it?
You get two PDF files, one sized A4 and one sized US Letter, each with the same 12 pages. Download them from your Etsy purchases page right after checkout, then print at home, at a print shop, or keep the PDF on a tablet or phone.
Can this plan help with menopause symptoms?
Regular strength work supports muscle, bone health, sleep and mood, which many women find helpful during perimenopause and menopause. It is not a treatment for symptoms, though. This plan is general fitness guidance, so speak to your doctor about symptoms, medication or hormone therapy.
Is a physical copy shipped?
No. This is an instant digital download and nothing is posted to you. Because the files are delivered straight away, Etsy digital sales are final, so read the details on the listing first and message the shop if you have any question before buying.
This plan is for general fitness and information only and is not medical advice. Talk to your doctor before starting a new exercise or health routine.
