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Digital guideKozaef Training

StrongThrough Menopause

For healthy women in perimenopause or menopause who want to start strength training and eat better, without fear of getting hurt and with a clear starting point. The guide is in Spanish.

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Strong Through Menopause

Strong Through Menopause

The basics · Golden rules · Gym routine · Home routine · Eating · Recipes · Tracking and questions · What next?

Kozaef Training

  • The basics
  • Golden rules
  • Gym routine
  • Home routine
  • Eating
  • Recipes
  • Tracking and questions
  • What next?

Trailer

01Where you start

You do not know where to begin.

Fear of getting hurt and the feeling that "it is too late to change".

02What changes

Your body changes. So does your plan.

Less muscle, bones that need care, more tiredness: strength takes centre stage.

03The plan

Three days. Gym or home.

Two routines with a 4-week progression, explained step by step.

04In the kitchen

Eat well without counting calories.

The plate-and-hand method, a weekly menu and 12 easy recipes.

What is inside

  1. The basics

    What usually changes at this stage and why strength takes centre stage. Myths to leave behind.

  2. Golden rules

    Six ideas for any routine and the 1-10 effort scale.

  3. Gym routine

    Full-body sessions A and B, a 4-week progression and alternatives for every machine.

  4. Home routine

    Two sessions with almost no equipment, how to progress without weights and an express version.

  5. Eating

    Seven ideas to start, the plate and the hand, a sample weekly menu and a shopping list.

  6. Recipes

    Twelve easy breakfast, lunch, dinner and snack recipes with supermarket ingredients.

  7. Tracking and questions

    How to tell you are on track beyond the scale, with a weekly table and FAQs.

  8. What next?

    What a guide can and cannot give you, and how to go further.

What is included

  • Gym routine: 3 days a week, 45-55 minutes, full body
  • Home routine: 3 days, 35-45 minutes, almost no equipment, with a 25-minute express version
  • 4-week progression and an effort scale so you know how much weight to use
  • Eating guide with the plate-and-hand method, weekly menu and shopping list
  • 12 easy recipes with supermarket ingredients
  • Weekly tracking and answers to common questions · 16-page PDF (in Spanish)

Free demo

Read the beginning for free

Strong Through Menopause

Chapters 1 and 2 (sample): the basics and the golden rules

Myth: "Lots of sit-ups will get rid of my belly"

You cannot burn fat from one specific spot. Your waist changes with the whole picture: strength, daily movement, sustainable eating and rest.

Myth: "Lifting weights will make me bulky"

With the loads and hormones of an adult woman it is very unlikely. What usually happens is you get firmer and stronger.

Golden rule: consistency over intensity

Three sessions a week for months beat six sessions for two weeks. If you cannot make it one day, do a short version: 15 minutes is better than nothing.

The effort scale

Most sets should end at 7 out of 10: hard, but you could do about 3 more reps. You do not need to train to failure to progress.

The sample stops here. The full chapter and the rest of the guide are in the paid version.

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