6-WEEK PERIMENOPAUSE TRAINING PROGRAMME

Here’s a structured 6-week perimenopause support training programme that blends strength, mobility and recovery while staying mindful of hormonal changes, energy fluctuations and joint health. Choose the recommended training session from the extensive, online LUX TRAINING platform.

Weekly Structure (repeat with gradual progression):

• Day 1 – Full Body Strength session

  
  

  • Focus: Compound (multi-muscle/multi-joint) moves (squats, lunges, push, pull, hinge, core integration) with moderate weights

  • Benefits: Muscle preservation, bone density, metabolism support

  
  

• Day 2 – Mat Pilates session

  
  

  • Focus: Core, posture, pelvic floor, breathwork

  • Benefits: Stabilisation, body awareness, spine mobility

  
  

• Day 3 – Athletic Session

  
  

  • Focus: Cardio + power moves (dynamic, integrated movement, plyometrics, agility drills)

  • Benefits: Cardiovascular health, power retention, energy boost

  
  

• Day 4 – Hybrid Training session

  
  

  • Focus: Strength + short cardiovascular bursts (e.g., circuit: squats + lunges + push/pull sequences + plyometrics + intervals)

  • Benefits: Improves endurance, functional fitness, glucose control

  
  

• Day 5 – Mat Pilates session

  
  

  • Focus: Core, posture, pelvic floor, breathwork

  • Benefits: Stabilisation, body awareness, spine mobility

• Day 6 - Stretch & Restore session

• Focus: Gentle mobility flow + longer holds

• Benefits: Stress relief, nervous system reset, flexibility

• Day 7 – Walking Session

• Focus: Brisk, mindful walking in nature (30–60 min)

• Benefits: Low-impact cardio, mood boost, muscle recovery

Progression Plan (6 Weeks):

• Weeks 1–2: Build foundation → lighter weights, basic Pilates, steady walks

• Weeks 3–4: Increase challenge → add more resistance, more reps in strength sessions and Pilates, moderate intensity in hybrid & athletic sessions

• Weeks 5–6: Peak & empower → heavier lifts (still safe), introduce short intervals in walking (power walking / jogging / running bursts), more dynamic Pilates sequences