LiftHerUp: Cycle 1, Week1

I’ve been working out alone for many years now, always following a program. But when perimenopause hit, I realized none of those programs felt right anymore. It became increasingly frustrating to follow programs designed for other goals.

When I started studying for my Menopause Specialist certification, I finally understood why none of the programs I was following felt good anymore. The rep range was off, the conditioning too long or strength parts too short. I needed to adjust and so that’s why I started my own program.

The structure of my program is simple and felt so good. One compound lift, 2-4 accessory lifts, usually a giant superset, and a short but intense conditioning finisher; 4 times a week. On non-workout days, 20min walk with my 20 pounds ruck.

The plan felt amazing… until recently. For the past four weeks, I’ve struggled to stay consistent with conditioning. And it shows:

June is when I started my own program and was consistent with my conditioning: 3 HIIT or sprints a week and 2 weighted walks. August is when I started to skip a walk and a conditioning here an there and September I didn’t do a single conditioning.

That’s why I’m starting this weekly training log: to keep me accountable, document what’s working and what isn’t.

This week kicks off a new 12-week macrocycle focused on three goals:

• Building overall strength

• Increasing cardio capacity

• Improving total fitness and recovery

Welcome to LiftHerUp: Cycle 1, Week 1. Let’s get stronger together.

After having my kids, I lost a lot of strength. Between recovery and adjusting to life as a mom, I couldn’t train as intensely as I used to, and that’s okay. I took my time to rebuild safely and intentionally. Now, I’m on a mission to regain my full strength and go beyond it.

My two strength goals are simple and measurable:

1. Back squat: 1.25× bodyweight (currently at 1x bodyweight)

2. Pull-ups: 5 strict bodyweight reps (currently 2 reps)

3. Cardio capacity: Going back to where I was at the beginning of the summer and beyond

To get there, I’m structuring my training around leg strength, core stability, and pulling power with a hint of sprints.

This 12-week macrocycle is divided into two 6-week waves:

• Weeks 1–6: Build. Starting moderate and increasing intensity each week

• Week 7: Mini deload to recover and adapt

• Weeks 8–12: Push; climbing again to peak and test in the final week

Each wave builds progressively. Enough challenge to move forward, but still leaving room for recovery and consistency.

With that foundation set, it’s time to get started. Here’s how Week 1 is structured: moderate intensity, clean execution, and a focus on rebuilding power and consistency.

We’re kicking off Cycle 1 with moderate intensity: 4 strength sessions, 2 short interval workouts, and 2 weighted walks for active recovery.
This cycle’s focus is on clean technique, progressive overload, and respecting recovery.

• 2-3min light cardio on a machine (rower, skierg, bike)

• Hip + ankle mobility

• Bottom of the squat stretch

• 3 × 5 @ 70–80 % 1RM

• Tempo: 22X1

• Finisher: AMRAP @ 70 % (no tempo)

• Rest 2:30 between sets

Goal: Strength from the bottom → explosive drive up.

• Bulgarian Split Squat 6–8/leg (20X1, 1 min rest between legs)

• Reverse Hyper 8–12 (20X1, 1 min rest)

• Reverse Crunch 8–12 → Rest 2 min → Repeat

• Quads, hips and lower back stretch

• Connection breath

• 2-3min light cardio on a machine (rower, skierg, bike)

• Chest + shoulder opener

• 3 × 5 @ 80–85 % 1RM (20X1)

• Finisher AMRAP @ 80 %

• Rest 2:30

• Half-Kneeling Landmine Press 6–8/side (1 min rest between sides)

• Trap 3 Raise 8–12

• Half-Kneeling Landmine Rainbow 4–8/side

• Rest 2 min → Repeat

Trying something new this cycle: the landmine rainbow. Excited to see how it goes!

Every minute on the minute:
3 burpees + 4 jump squats + RKBS (2, 4, 6, 8 …)

Goal: Finish with 16 swings + at least 10s to spare. Use a “heavy-ish” bell that keeps form clean.

• Chest/shoulder stretch

• Light walk + breathing

• 2-3min light cardio on a machine (rower, skierg, bike)

• Hips + ankle prep

• Empty barbell clean primer

E90s × 6: (1 Hang Clean + 1 Clean) @ 70–80 %

• Front Squat 5 @ 80–85 %

• Dumbbell Death March 6–10/side

• Russian Twist 12–15/side

6 × 15 s ALL OUT / 90 s rest

• Stretch hips, quads, core

• Connection Breath

• 2-3min light cardio on a machine (rower, skierg, bike)

• Shoulder prep

• Dead hang

4 × 3–5

3 × 5 @ 80 % (30X1)

• Seated Cable Row: 10-12 RIR 3

• EZ bar Reverse Curl: 10-12 RIR 3

• Hamstring stretch

• Low-back release

2 × Weighted Walks (20min)

You can follow along with me, or use this plan as inspiration for your own training.

Track your weights, tempo, and energy each day. The goal isn’t perfection, it’s progress and consistency.

Next week, I’ll share how this first week felt, what worked, what didn’t, and whether I actually hit all my conditioning sessions.

Let’s keep getting stronger together.

Disclaimer: This post is for informational and educational purposes only and does not replace medical advice. Always consult with your healthcare provider before making changes to your exercise, nutrition, or supplement routine.