THE MIDLIFE TRAINING MANUAL: A Complete 21-Week Strength and Endurance Program

I am a sports scientist. I have a Diplom in Sports Science from the University of Potsdam in Germany.

For those who might not know a Diplom in Germany is equivalent to a Master’s degree in the United States.

I am a certified personal trainer, and I spent years as a semi-professional track runner and Ironman athlete.

I built this program for the population I work with every day: women in perimenopause, menopause, and postmenopause who want to train but are overwhelmed with all the contradicting information out there.

This is not a beginner program just decoded into midlife language. It is a 21-week periodized training plan built on the same principles I use with my one-on-one coaching clients, structured in three phases with progressive overload, planned deloads, and a power block.

Here is how it is structured:

Weeks 1 to 6: at-home dumbbell version. If you are new to structured training or not yet comfortable in a gym, start here. All you need is a set of dumbbells. Every session is designed to be done at home.

Week 7 onward: gym and dumbbell versions both included. From week 7, each week comes with two complete plans. The dumbbell version continues for those who prefer training at home. The gym version introduces barbells, cables, and machines.

Three cardio modalities throughout. Every cardio session comes with options for running or walking, cycling, and swimming. Cycling and rowing are interchangeable. If you prefer the rowing machine, swap it in directly for any bike session.

Below you will find the entire 21 week PDF.

In addition you will find a link below to a video of the exercises that go along with the training plans

Download it, print it and follow along in order. Each one is a complete week of training.

If you want to work with me 1:1 instead , reply to this email or send me a message.

Here’s your entire 21 week progressive strength and endurance training plan