Research-Based · Coach-Led · 12 Weeks
The Fitness Program
That Menopause
Actually Demands
A 12-week progressive system combining strength training for muscle preservation with heart-healthy cardio — built on 14+ peer-reviewed studies and designed for your body's new reality.
Available in Gym, Bodyweight, or Dumbbell editions — train anywhere
I tried everything. More cardio. Less food. I only gained weight. Then I found Coach Jordan and this program — and everything changed.
S
Sara L.
Menopause Life Coach & Navigator
-20 lbs
Weight lost
3x
Strength gained
10x
Energy level
14+ Peer-Reviewed Studies
Menopause Certified Coach
10+ Years Coaching Women
Personal Coach Onboarding
Sound Familiar?
If any of this resonates, this program was built for you.
You're doing more cardio than ever and your body isn't changing — or it's getting worse
You've gained weight around your midsection and nothing you do seems to touch it
Your energy crashes in the afternoon and your sleep is constantly disrupted
You feel weaker than you used to and worry about bone loss or fracture risk
You've tried multiple programs and diets but none were designed for menopause
You know you should be strength training but don't know where to start or how much is enough
You're not broken. You just need a program that understands your body right now.
MenoStrong was built by a Menopause Certified Strength & Conditioning Coach specifically to address every one of these challenges — using the exact strategies that 14+ peer-reviewed studies say actually work.
Sara's Story
I was doing everything right — eating clean, doing my cardio, showing up every day. And I just kept gaining weight. I was exhausted all the time. I thought my body was done.
Sara is a menopause life coach and navigator who helps other women through this transition every day. But when it came to her own body, she was stuck. More cardio wasn't working. Eating less wasn't working. She'd tried every program and every approach — and the scale only went up. Then she started working with Coach Jordan and the MenoStrong program. Three days of progressive strength training. LISS cardio for heart health. Adequate protein. No extreme dieting. No exhausting workouts.
-20 lbs
Weight Lost
↑↑↑
Energy
↑↑↑
Strength
Visible
Definition
S
Sara Larson
Menopause Life Coach & Navigator
Why MenoStrong Is Different
Not Another Generic Program. This Was Built for Menopause.
Most fitness programs ignore the unique physiology of declining estrogen. MenoStrong addresses it directly.
🔬
Research-Based
Every exercise, rep range, volume target, and cardio protocol comes from peer-reviewed studies conducted specifically on menopausal and postmenopausal women. Full citation library included.
📈
Volume-Calibrated
Standard programs use 6–8 sets per muscle per week. Research shows postmenopausal women need 10–16+ sets to overcome anabolic resistance. MenoStrong builds to this threshold progressively.
🫀
Heart + Muscle
LISS cardio protects your cardiovascular system without the cortisol spikes that HIIT creates. Combined with strength training, this dual approach addresses every major risk factor of menopause.
👩🏫
Coach-Led
This isn't a download-and-forget PDF. Your coach personally reviews your intake, reaches out within 24 hours, and monitors your weekly check-ins throughout the program.
🔄
3-Phase Progressive
Foundation → Development → Peak. Each phase builds intensity and volume on the last, ensuring your body continually adapts without plateauing.
🏠
3 Editions
Gym, Bodyweight, or Dumbbell — choose the version that fits your life. All three follow the same 12-week, research-backed structure. The best edition is the one you'll actually do.
Brenda's Story
I walked into this program thinking I was too old to build muscle. Six weeks in, I was lifting more than I ever have in my life. My doctor noticed my resting heart rate had dropped. My husband noticed I was sleeping through the night again.
Brenda had been told by well-meaning friends to "take it easy" during menopause. Light walks. Gentle yoga. Nothing too strenuous. But she felt herself getting weaker, and she knew in her gut that "easy" wasn't the answer. MenoStrong gave her permission to train hard — and the science to do it safely.
2x
Squat Strength
↓8 bpm
Resting HR
Full
Night's Sleep
B
Brenda M.
MenoStrong Client
Choose Your Edition
Three Ways to Train. Same Research. Same Results.
Every edition follows the same 12-week, 3-phase structure. The only difference is the equipment.
🏋️
Gym Edition
Barbells, cables, and machines for maximum loading potential.
- Barbell squats, deadlifts, bench press
- Maximum bone-loading potential
- Cable/machine accessories included
- Best for: gym access 3x/week
Most Popular
🔩
Dumbbell Edition
Adjustable dumbbells + a chair. The home sweet spot.
- Real progressive overload at home
- Goblet squats, DB RDLs, floor press
- No gym membership needed
- Best for: home training with equipment
🏠
Bodyweight Edition
Zero equipment. Anywhere, anytime.
- No equipment whatsoever
- Tempo + leverage progressions
- Travel-friendly, zero barriers
- Best for: travel or no equipment
All three editions include the same LISS cardio protocols, nutrition guidelines, recovery strategies, and coach-led support.
What's Included
Everything You Need. Nothing You Don't.
12-Week Progressive Program
3 phases, 3 training days per week. Every exercise, set, rep, tempo, and rest period prescribed.
LISS Cardio Protocols
4 session templates with HR zone charts by age. Zone 2 training for heart health.
Nutrition & Bone Health
Protein targets, calcium & Vitamin D, omega-3 guidelines, and blood sugar strategies.
Progress Tracking System
Strength logs, measurements, RHR, energy/symptoms, photos. Beyond-the-scale metrics.
Personal Coach Onboarding
Intake form on purchase. Coach outreach within 24 hours. Weekly check-in reviews.
Research Citation Library
14+ studies. Share with your physician. Verify every recommendation.
The Three Phases
Progressive by Design. Powerful by Week 12.
Weeks 1–4
Foundation
65–70% 1RM- Movement patterns & form
- 3 sets, 10–12 reps
- Baseline volume capacity
- Neural strength gains begin
Weeks 5–8
Development
72–78% 1RM- 4 sets, heavier loads
- Unilateral work added
- Research-optimal volume
- Visible hypertrophy begins
Weeks 9–12
Peak
78–85% 1RM- Heaviest loading
- 6–8 reps, max stimulus
- Maximum bone loading
- Power movements added
Jamie's Story
I was terrified of heavy weights. I thought they were for young people. Coach Jordan showed me that heavy lifting isn't just safe during menopause — it's the most important thing I can do for my bones and my future.
Jamie started the program as a complete beginner using the Dumbbell Edition at home. She'd never touched a barbell in her life and was nervous about whether she could even do the exercises. By Week 4, she was looking forward to her training days. By Week 8, she was texting her daughter about her deadlift numbers. By Week 12, her physician told her it was the most improvement in functional strength she'd seen in a patient in years.
Beginner
to Confident
DB Only
At Home
MD
Approved Results
J
Jamie R.
MenoStrong Client — Dumbbell Edition
Coach Jordan Davies
Complete Performance MN
10+ Years Coaching Women
Your Coach
Built by a Coach Who Specializes in Menopause Fitness
MenoStrong was designed by Coach Jordan Davies, founder of Complete Performance MN and one of a select number of coaches nationally certified in menopause-specific strength and conditioning. With over a decade of coaching women through this transition, Jordan builds programs on what the research actually says — not trends, not opinions, not generic advice.
Menopause Certified Strength & Conditioning Coach
10+ Years Coaching Women Exclusively
14+ Peer-Reviewed Studies Inform Every Protocol
14+
Peer-Reviewed Studies
~4%
Muscle Volume in 15 Wks
0
Non-Responders Found
3
Editions to Fit Your Life
Questions
Frequently Asked
Absolutely. The Foundation Phase (Weeks 1–4) starts at moderate intensity specifically to build form and confidence. Multiple studies in the research base used beginners and reported zero injuries. Jamie started as a complete beginner using the Dumbbell Edition at home — and by Week 12, her physician praised her improvement.
Gym Edition if you have gym access and want maximum loading. Dumbbell Edition if you prefer training at home with real external resistance (our most popular). Bodyweight Edition if you travel frequently or want zero equipment barriers. All three follow the same structure and deliver the same results.
It's the ideal time. The ERMA Study showed muscle loss accelerates during perimenopause — before periods stop. Starting earlier builds a stronger baseline before the most significant hormonal shifts occur.
During menopause, cortisol is already elevated. HIIT spikes it further, which is catabolic to muscle. LISS provides all the cardiovascular benefits — reduced inflammation, improved heart function, better blood pressure — without the cortisol cost and without interfering with muscle recovery.
No modifications needed. RT and HRT are complementary — combining them produces the most optimal bone density outcomes. Women on HRT may see somewhat better hypertrophy responses, but the program stays the same.
Strength gains: 4–6 weeks. Visible muscle changes: 8–12+ weeks. Cardiovascular improvements: ~3 months. Bone density: 6–9+ months. Sara noticed increased energy within the first two weeks. Brenda's resting heart rate dropped within six weeks.
Immediately: you'll receive an intake form and an account activation email. Within 24 hours: Coach Jordan will personally review your intake and reach out. Within 48 hours: your full program is assigned. This week: you start training.
Your Body Isn't Broken.
It Just Needs the
Right Program.
12 weeks of research-backed, coach-led training designed for the specific physiology of menopause. Three editions. Personal onboarding. Weekly check-ins. Start this week.
One-time payment · Secure checkout · Coach outreach within 24 hours
"Down 20 lbs with more energy than I've had in years."
S
Sara L.
Menopause Coach
"My doctor noticed my resting heart rate had dropped."
B
Brenda M.
MenoStrong Client
"My physician said it was the most improvement she'd seen."
J
Jamie R.
Dumbbell Edition