Can I do Moves during perimenopause or menopause?
Yes! You don't need a special menopause plan. Our programs are built on progressive overload, functional movement, and flexibility and core work, which are exactly what matter most in this season. Every workout includes exercise alternates and is self-paced, so you can adjust intensity on days your energy, sleep, or joints need it.
Why is strength training so important right now?
As estrogen declines during perimenopause, women tend to lose muscle and bone density faster. Research shows women lose about 3–4% of muscle mass per decade, and that loss may speed up during the menopause transition. Bone loss also accelerates, with up to 20% of bone density lost in the 5–7 years after menopause.
Consistent strength training helps:
Preserve muscle and support bone density
Support your metabolism
Improve mood and ease anxiety and irritability
Improve balance and joint stability
Beyond lifting, our programming also includes:
Power and athletic work: Power declines faster than strength as we age. Explosive, reactive training helps your body absorb force and react quickly, which supports balance and long-term independence.
Mobility and core work built into every week for joint health, posture, and stability.
A safe on-ramp: Higher-impact and high-intensity work is introduced gradually, with exercise swaps designed by our Doctors of Physical Therapy.
Which program should I start with?
🗓️ Weekly Moves
Your home base
Our flagship ongoing program releases 5 new workouts every week on a consistent split: legs and glutes, upper body, conditioning and deep core, back and chest, and full body with deep core.
Every workout has 30- and 60-minute options, and every exercise has band or bodyweight alternatives, so you can train at home or in the gym.
Can't fit in all five workouts? Focus on the 3 foundational sessions each week: Lower Body, Upper Body Push, and Upper Body Pull. Together they train every major muscle group, which is what matters most for protecting muscle and bone. Since core work isn't included in those three, we also recommend adding Core Moves (three 10–15 minute sessions per week). See how to set up a 3-day schedule here.
Why it helps now: It covers everything this phase of life calls for in one plan: progressive strength training to protect muscle and bone, conditioning for heart health and metabolism, and deep core and mobility work for balance and joint stability.
New to strength training or coming back after time off? Start here, then move into Weekly Moves.
Foundation Moves is a 6-week beginner program designed by our physical therapist, Dr. Brandon Moss, for anyone new to exercise or returning after a break, illness, or injury.
You'll start with 3 workouts per week and build to 5 by week 6. Sessions are 30–45 minutes, with shorter variations for busy days.
Why it helps now: It teaches proper form and builds strength gradually, protecting your joints and giving you a solid base before Weekly Moves.
🏋️♀️ Strength Moves
For a dedicated progressive overload focus
Strength Moves is an 18-week program built around compound lifts like squats, deadlifts, and presses, with a set progression across two 9-week phases.
It's a great fit if you're comfortable with big lifts and have access to a gym or gym equipment like a barbell, squat rack, and pull-up bar.
Plan for 5–6 workouts per week at 45–80 minutes each.
Why it helps now: Heavier, structured lifting is one of the most effective ways to build muscle and support bone density.
What about nutrition?
There's no single right way to eat in this season. Choose the approach that fits your life:
Build Your Plate (no tracking): Fill half your plate with non-starchy veggies, a quarter with protein, and a quarter with high-fiber carbs, then add healthy fats.
Macro counting: Follow maintenance targets most of the year and switch to fat-loss targets only for intentional phases. You'll need a food scale and a tracking app like MacrosFirst or MyFitnessPal.
Maintenance is your default. Plan to spend most of the year (about 70–80%) eating at maintenance. If you want to lose fat, do it in short, intentional phases with a gentle deficit. If you're feeling tired, stressed, or sleeping poorly, stay at maintenance and focus on plenty of protein, lifting, daily walks, and rest.
Simple habits that help:
Prioritize protein: aim for about 30g+ per meal, especially at breakfast.
Eat soon after waking and avoid training fasted.
Get 25g+ fiber daily from whole foods like vegetables, fruit, legumes, whole grains, and seeds.
Choose slow-digesting carbs like oats, sweet potatoes, lentils, and berries, paired with protein and healthy fats. You don't need to cut carbs.
Habits to leave behind:
Skipping breakfast or training fasted
Eating very low calories
Cutting out carbs or fat entirely
Relying only on cardio
Treating long-term restriction as discipline
Moves Plus members can find recipes, meal planning, and nutrition education right in the app.
Should I talk to my doctor first?
Every woman's experience with perimenopause and menopause is different. We recommend checking with your healthcare provider before starting a new training or nutrition plan, especially if you have a medical condition, take medication, or have questions about hormone therapy. Our team is happy to help you find the right program, but we can't provide medical advice.
Want to learn more?
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com — we're dedicated to making sure you have the best experience possible!