Organise strength sessions, protein targets and recovery decisions with editable defaults. The planner scales today's suggested session to your sleep, energy and soreness, while keeping medical and dietetic decisions with qualified professionals.
Not sure where your routine is letting you down? Run the free 40+ Readiness Check — no email, fully private.
They expect the same output every week. During the perimenopausal transition, many women report more variable sleep, energy and recovery — and a fixed plan can quietly turn into a source of guilt.
The session that felt right last Tuesday may not fit this Tuesday. A fixed plan has no way to tell the difference, so you end up improvising the adjustment yourself.
On a low-sleep or high-symptom day, many plans make the choice feel like full session or nothing. The middle option needs to be pre-made.
Apps that reward perfect streaks assume you'll always want to train. When that pull is weaker, all-or-nothing design works against you instead of for you.
Strength, loading and nutrition decisions matter, but most apps separate them into a video library plus macro maths. This kit keeps the weekly decisions together.
Autoregulation means the plan adapts to the state you're actually in today — instead of demanding the same effort every session. Three moving parts, all run for you by the planner tool:
Four quick questions — sleep, energy, soreness, symptom load — become a simple Readiness Score from 4 to 12.
The autoregulation rules turn that score into a suggested session: which exercises, how many sets, how hard, how long to rest.
A conservative editable daily target and per-meal portion. Use your GP or dietitian's number if different.
The one rule that changes everything: a red day done well is a 10–15 minute session or a walk — not a skipped day, and not a hero session. That single shift is what turns strength training from "another thing I failed at" into something that compounds over months.
A real, working tool that runs entirely in your browser. Take today's check-in and it rewrites the session — sets, intensity, exercise swaps — and the day's protein target automatically. No account, no server, no tracking: your data stays on your device and is yours to clear. It removes the maths and the guesswork that make women abandon generic apps on the bad days.
A guided two-week on-ramp with three pre-built full-body sessions and a single daily protein target — so you have a working week-one plan in under 20 minutes, before you read the whole guide.
Printable fill-in cards: a per-meal protein-portion estimator, a leucine-rich food list, and a weekly bone-loading checklist — the daily decisions pre-made and stuck to the fridge, not buried in an app.
Short, plain-language explainers of the mechanism — why protein needs rise with age, why heavy-ish loading supports bone, why you train lighter (not skip) on bad-sleep days — so you understand and keep going, pointing to authoritative general sources rather than hype.
Any v1.x errata or content corrections are included with your copy. No resubscription.
The complete system in plain English: the Readiness Score, the movement library with easier/harder swaps, the autoregulation rules, bone-loading notes, the protein-planning system, the bad-week protocol, and progression — every number an editable default you can tune with professional advice.
Publish only after qualified health/fitness review and live checkout setup. No countdown, buyer-count scarcity or medical-outcome promise.
Get the planner — £15Backed by a 60-day clarity refund promise · or run the free checker first
Open the planner, set your editable defaults, and run the Quick-Start workflow. If the kit does not make your strength-training decisions clearer, email within 60 days for a refund. This is a refund promise, not a guarantee of strength, symptom, body-composition, bone-density or health outcomes.
No. This is general fitness and nutrition education plus a set of self-assessment tools. It does not diagnose perimenopause or menopause and makes no claim about hormones, HRT, disease, or any medical or scan outcome. It is not a substitute for your GP, a registered dietitian or a physiotherapist. Please clear any new exercise or nutrition program with a professional — especially if any of the cautions in the footer apply to you.
It's built for a beginner 40+ audience training unsupervised. Every movement has an easier and a harder swap, the 14-Day Quick-Start gets you a working plan in under 20 minutes, and the autoregulation rules deliberately keep you well short of failure while you learn the movements and loads.
No subscription. £15 is a one-off download price. There is no recurring charge and nothing to cancel.
We sell you a planning process, not an outcome we can control. No program can promise a number on a scan or a scale. For many generally healthy adults, a well-run strength routine plus adequate nutrition can support strength, muscle maintenance and the kind of loading that bone-health guidance discusses. Your own results depend on your situation and professional guidance.
No. The planner tool is 100% client-side: no account, no server, no network calls, no tracking. Your check-ins and logs live only in your browser's local storage and you can clear them any time with one button. Nothing is sent to us or anyone else.
The protein targets are editable defaults expressed per kilogram of body weight, with a sound plant-based note — and the tool is built so a dietitian's number for you plugs straight in. There are explicit carve-outs (kidney disease, pregnancy/breastfeeding, disordered-eating history, diagnosed bone-density conditions) where you should not use the defaults without professional advice. The method is designed to work with your professional, not around them.
Get a strength-and-protein method built for the body you actually have this week — one that scales with you, so the bad weeks stop ending the habit.
Get the 40+ Strength & Recovery Planner — £1560-day clarity refund promise · or try the free 2-minute Readiness Check first