Menovation Review

$28.99/month, $69.99/quarter, or $199.99/year · 8-day free trial · Perimenopause and menopause fitness app · Strength, pilates, barre, yoga, pelvic floor, mobility, meditation · Nutrition lessons and 287+ recipes included · Cycle and symptom tracking · Expert health education · Personally tested: 8-day free trial + approximately 6 weeks paid subscription · PowHERful programme, MAM30, Barre workouts · iOS app (web version limited) · Prices verified April 2026

🗓️ Last updated: April 2026 · Pricing and features verified against menovation.com

Menovation Review 2026: Why I Tested It

A friend mentioned Menovation to me in passing and I almost forgot about it. Then I looked it up and something stopped me scrolling: the website featured real women. Not the usual line-up of ultra-lean fitness models in matching sets, but women in their 40s, 50s, and beyond with average bodies, the kind of bodies you actually see when you look around a room of women your age. That detail alone told me the people behind this platform understood their audience.

By this point I have tested close to fifty platforms and very few have made me feel like the homepage was actually talking to me. I was also curious because dedicated perimenopause fitness content is still surprisingly rare. Pvolve leads with its clinically researched Menopause Strong programme, Fit with Coco addresses some midlife needs through its 3-2-1 method, and a handful of others make passing references to menopause. But a platform where perimenopause and menopause together are the entire foundation rather than a feature? That was new. I wanted to see whether the promise held up once you got past the homepage.

Screenshots from the Menovation app showcasing workouts structure and format

What Is Menovation?

Menovation is a fitness and wellness app designed specifically for women in perimenopause and menopause. It launched in September 2025, which makes it one of the newer platforms I have reviewed. Unlike most fitness apps that try to serve everyone from 20-year-old gym-goers to postpartum mothers to older adults, Menovation narrows its focus to one audience: women navigating the hormonal, physical, and emotional changes of midlife.

The platform offers structured workout programmes across six modalities: strength, pilates, barre, yoga, pelvic floor, and mobility with meditation. At the time of testing, the library contained 58 follow-along strength workouts, 50 self-paced strength workouts, 36 pilates classes, 33 yoga classes, 18 barre classes, and 5 yoga nidra sessions.

The content library is growing, and new workouts are being added, but it is noticeably smaller than established platforms like Pvolve or Melissa Wood Health. Where Menovation genuinely stands apart is everything around the workouts. There are approximately 30 nutrition lessons covering hormonal health concepts relevant to perimenopause, 287+ recipes designed for midlife metabolism, 87+ expert health tips in short video format, and 11 professional interviews with doctors, dietitians, and coaches. There is also a built-in cycle and symptom tracker. This is not a fitness app with some educational content attached. It is closer to a perimenopause and menopause resource centre that also happens to have a full workout library.

Who Is Behind Menovation?

Menovation was founded by Ashley Nowe, a women’s health and fitness trainer with certifications in pre and postnatal corrective exercise, menopause coaching, and nutrition health coaching. Before Menovation, Ashley built and ran the Get Mom Strong app, which supported over 80,000 women through pregnancy and postpartum recovery. Moving from postnatal to perimenopause is a natural progression, and it shows in how the platform handles the transition into midlife rather than treating it as a separate, clinical topic. The team behind the content is notably credentialed.

The fitness instructor roster includes 14 coaches: Ashley herself leads strength programmes alongside Kaitlin Heaney (Personal Trainer and Menopause Coaching Specialist), Kristin McGee (Pilates), Liz Cuttica (Women’s Health and Fitness Specialist, Barre), Crys Tal (Strength and Yoga), Dee Osborne (Pilates), and multiple yoga instructors. Three team members hold Doctor of Physical Therapy qualifications: Dr. Becky Allen (Pelvic Health), Dr. Hailey Miller, and Dr. Melissa Oleson. The education side is where the credentials get serious. The educator panel includes Dr. Celia Valenzuela (MD, OBGYN, covering hormones), Dr. Alecia Greenlee (MD, Reproductive Psychiatrist, covering mental health), Jennifer Woodward (Functional Diagnostic Nutritionist specialising in perimenopause), Kara Pettinger (Clinical Sex Therapist), multiple pelvic floor physical therapists, and even a board-certified endodontist covering dental health during menopause, which is a topic I had never seen addressed on any fitness platform. This is a team of specialists, not influencers.

How Do You Get Started with Menovation?

I started on the website, which looks clean, welcoming, and immediately different from most fitness platforms. My first step was the perimenopause stage quiz, a short series of questions that identified me as being in perimenopause based on my symptoms and cycle patterns. It is a simple tool, but psychologically it matters: before I had even started a workout, the platform had acknowledged exactly where I am and why I might be there. From the quiz, I moved into browsing the content. The website let me explore programmes, read about the trainers, and look through the educational content. But when I tried to access and play the actual workouts, I could not. The web version, at the time of my testing, did not appear to support workout playback.

This pushed me to download the iOS app, which is where I spent the rest of my testing period. If you are someone who prefers working out with a laptop or TV screen rather than a phone, this is worth knowing upfront. I prefer a big screen, and having to switch to my phone was a genuine downside for me. Once in the app, the setup was straightforward. You can browse the available programmes, add them to your routine, and the app builds a daily plan for you based on what you have selected. There is a routine builder where you can add and remove programmes to customise your schedule. I liked that it lined everything up for me each day: open the app, see your workout for the day, press play. For a busy working mum, that removal of decision fatigue is worth more than it sounds.

What I Actually Tested

I tested Menovation for approximately six to eight weeks on iOS. I started with the 8-day free trial and continued with a paid subscription.

My testing covered:

• PowHERful programme (5 weeks, strength and HIIT with Kaitlin Heaney): completed in full.
• MAM30: tried several sessions before switching away due to the format.
• Barre workouts: tried multiple sessions.
• Nutrition lessons: watched approximately a third of the ~30 available.
• Health tips: browsed and watched those most relevant to my current symptoms.
• Recipes: tried several including the banana breakfast cookies.
• Meditation: tried a few sessions on high-stress days.
• Cycle and symptom tracking: used throughout.

I came to Menovation in my mid-forties, in perimenopause, as a working mum who has tested close to fifty fitness platforms. I had been training on platforms like Burn360 and Fit with Coco, typically using 5 to 9 kg dumbbells per hand. I am more likely to stick with short, regular workouts than long sessions, so programmes promising 20 to 30 minutes suited me. During this testing period, I also increased my protein intake and reduced sugary food, which will have contributed to the results alongside the training.

What Are the Menovation Workouts Like?

This depends entirely on which programme you choose, and the variation in format across programmes is one of the more surprising things about Menovation. In the PowHERful programme, the format was exactly what I want from a workout: Kaitlin explains and demonstrates every exercise, walks you through the movements in real time, and relates what you are doing to your perimenopause experience. There is a warm-up and cool-down included in the session time, so when it says 20 to 30 minutes, that is genuinely all you need. No extra stretching beforehand, no hunting for a separate cool-down video afterwards. The coaching is engaged and energetic.

Kaitlin’s approach stood out for me: she brings a combination of warmth and knowledge that makes the sessions feel personal rather than generic. You are told not just what to do, but why it matters for a body going through hormonal changes. The exercises themselves are classic strength and HIIT work: squats, presses, rows, lunges, combined with higher-intensity intervals. All the PowHERful workouts are total body, which I prefer and which research supports as effective. A 2024 systematic review with meta-analysis found that when total training volume is held constant, full-body and split routines produce comparable strength and muscle gains.¹ A randomised trial specifically in women reached the same conclusion, finding no significant differences between full-body and split-body programmes for strength outcomes.² Both approaches work; what matters most is consistency. For me, total body means every session feels complete, and I never have to worry about whether I am neglecting a muscle group if I miss a day.

In MAM30, the format changed significantly. Instead of one continuous coached video, each exercise was presented as a separate video with less voiceover guidance. The workouts themselves were challenging, and I appreciated that MAM30 varied between upper body, lower body, and total body sessions. But the multiple-video format broke the flow for me. I prefer someone talking me through the full session without stopping, and having to navigate between exercise clips felt disjointed. This is personal preference: some people will prefer being able to skip or repeat individual exercises. For me, it was enough of a friction point that I moved on to try other programmes instead.

The barre workouts with Liz Cuttica challenged me in ways I did not expect. I had not done much barre before, and the small, controlled movements targeted muscles that my regular strength training had been neglecting. I was genuinely sore afterwards, and in muscles I do not normally feel. This makes sense physiologically: barre emphasises slow, isometric holds and high-repetition movements that preferentially recruit slow-twitch muscle fibres and target stabiliser muscles that compound strength movements often bypass.³ When you introduce a novel movement pattern, the unfamiliar loading creates micro-damage in muscle fibres that your body is not yet adapted to, which is exactly the soreness I experienced. It was a useful reminder that variety in training modality has real value, especially in midlife when maintaining functional strength across different movement patterns matters more than it did at 25.

Programmes I Tested

PowHERful with Kaitlin Heaney

This was my main programme and the one I completed fully. PowHERful is a 5-week intermediate strength and HIIT programme promising 20 to 30 minute sessions. Five weeks is a smart duration: long enough to see genuine adaptation, short enough that the end is always visible. I have abandoned more 12-week programmes than I care to admit. Knowing it was only five weeks made it easy to commit from the start. The programme introduction tells you what equipment you need and explains who it is designed for. I ticked all the boxes for the target audience, which gave me confidence going in. Kaitlin then explains what will happen week by week, framing everything through the lens of perimenopause and menopause: why we are building muscle now, how these exercises support a body dealing with changing hormones, what to expect as the programme progresses.

My results over the five weeks were noticeable. I increased my working weights from around 5 kg to 6 kg for upper body exercises and from 7.5 kg to 9 kg for lower body exercises per hand. I dropped from 64 kg to 61.5 kg, which I attribute to the combination of consistent training, increased protein intake, and reducing sugary food during the same period. My upper body muscle tone improved visibly, with some improvement in lower body as well, though I tend to carry fat in my lower body so changes there are always slower for me.

One thing I missed: no injury modifications were shown during the workouts. If you have a dodgy shoulder or a knee that complains on certain movements, you are on your own to figure out alternatives. For a platform designed for women over 40, where accumulated injuries and joint considerations are common, this is a gap worth noting. Platforms like Pvolve offer dedicated modification series for six body areas, and the Moves App lists alternative exercise versions including knee-friendly options under every workout. Menovation does not yet offer this.

MAM30

I tried MAM30 after PowHERful, drawn by the promise of challenging 30-minute workouts. The programme uses a format where each exercise has its own individual video with an explanation, but the workout is quieter overall compared to PowHERful’s continuous coaching. The workouts themselves were solid: properly challenging strength work that varied between upper body, lower body, and total body sessions. I appreciated the variety in muscle group focus. But the format did not work for me.

Moving between separate video clips for each exercise broke the momentum of the session. I like having a coach guide me through the full workout in one continuous flow, telling me what comes next and keeping the energy going. In MAM30, the pauses between exercises and the quieter coaching style made the sessions feel more like a structured manual than a workout I was being led through. After trying several sessions I decided to explore other programmes instead.

Barre

I came to barre with almost no previous experience, which made it a genuine test of how well the platform teaches a modality from scratch. The sessions with Liz Cuttica were well-instructed, engaging, and humbling. Movements that looked simple, small pulses, isometric holds, relevés, turned out to be far more demanding than expected. My legs and glutes were sore for two days after my first session, in a way they had not been from any recent strength workout. That combination of being challenged and discovering muscles I had been underworking was exactly the variety I needed after five weeks of strength and HIIT.

Is Menovation Good for Women Over 40?

This is where Menovation is genuinely best in class. No other platform I have tested makes perimenopause and menopause the entire organising principle of everything it offers. This is not a general fitness app with a midlife section bolted on. The workouts are designed for bodies experiencing hormonal changes, whether you are in early perimenopause or well into post-menopause.

The nutrition lessons explain why your metabolism is shifting and what to do about it. The health tips cover everything from hormone basics to mental health to intimacy, all from qualified specialists. The perimenopause stage quiz that greets you on arrival sets the tone immediately: this platform knows who you are and what you are dealing with.

The images throughout show real women in midlife, not 25-year-old fitness models. These details matter. They signal that the platform was built by people who understand that a woman in her 40s or 50s does not see herself reflected in most fitness marketing, and that being seen is part of feeling motivated to start. Research continues to reinforce why tailored fitness matters during this life stage.

Declining oestrogen during perimenopause accelerates muscle loss (sarcopenia) and bone density reduction, while also affecting metabolism, sleep, mood, and cognitive function.⁴ Resistance training at moderate to high loads has been shown to improve bone mineral density at the spine and hip in postmenopausal women.⁵

Menovation delivers this kind of training while explaining the “why” behind it, which is something very few platforms bother to do. If you are looking for a structured perimenopause workout plan that accounts for hormonal changes, joint considerations, and the realities of training in midlife, Menovation is the closest thing to a complete package I have found. The score of 9 out of 10 for Women Over 40 Specificity reflects the fact that no other platform I have reviewed commits this fully to the midlife woman. The point that keeps it from a perfect 10 is the still-growing library and the absence of injury modifications, both of which matter for this audience.

Does Menovation Help with Perimenopause and Menopause?

Yes, and this is the single strongest reason to consider it. I have tested platforms that mention perimenopause. I have tested one, Pvolve, that has invested in clinical research around menopause. But I have never tested a platform where both perimenopause and menopause are woven into every layer of the product the way they are in Menovation.

The workouts do not just happen to be suitable for midlife women. They are explicitly designed around what happens to your body when oestrogen starts fluctuating: why you are losing muscle, why your joints feel different, why recovery takes longer, why your weight has shifted and what you can do about all of it. The nutrition lessons were the highlight for me.

There are approximately 30 lessons covering hormonal health concepts, and I have to be honest: as someone at the beginning of her perimenopause experience, this was one of the most complete and accessible sources of information on this life stage I have found anywhere. Not just on fitness platforms, anywhere. The lessons cover what perimenopause is, why it happens, what is happening inside your body, and practical approaches to managing symptoms. I have not watched all of them yet, but the ones I focused on, those most relevant to where I am right now, left me feeling informed, understood, and frankly relieved that someone had put this together in one place.

What makes the educational content especially valuable is the tone. This is not clinical information delivered in a way that makes you feel like a patient. It normalises the experience, acknowledges the confusion and frustration, and reframes midlife as a transition that also brings new opportunities. For a woman who has just started noticing changes and is quietly wondering whether something is wrong, that framing matters enormously.

Nutrition and Recipes

Menovation includes 287+ recipes at the time of testing, categorised by meal type (breakfast, lunch, dinner, snacks). Each recipe shows preparation time and ingredients needed. The selection is substantial and I barely got through a tenth of them during my testing period.

The banana breakfast cookies became a personal favourite: simple enough that I made them regularly, and my children ate them too, which is the ultimate practical test of whether a recipe works for a real household. The recipes are designed around midlife metabolic needs, with an emphasis on protein, which is critical during perimenopause. Research recommends 1.0 to 1.6 g of protein per kilogram of body weight per day for women in perimenopause, significantly higher than the general adult recommendation of 0.8 g/kg/day, to counter the accelerated muscle loss that comes with declining oestrogen.⁶

Spreading intake to approximately 25 to 30 grams per meal supports optimal muscle protein synthesis.⁷ What I missed was macronutrient data on the recipes. The platform emphasises how important protein is for women in our age group, and the nutrition lessons explain why.

But without calorie counts, protein grams, or macro breakdowns on individual recipes, it is difficult to know whether you are actually hitting the targets the lessons recommend. Tracking is not for everyone, and some women will prefer the intuitive approach. But for those of us who want to know whether our daily intake is meeting the 1.2 to 1.6 g/kg recommendation, the absence of this data creates a gap between the education and the practical application.

Fibre also deserves mention, and Menovation’s nutrition lessons touch on it. A large population study of over 2,400 peri and postmenopausal women found that those consuming at least 25 grams of fibre daily had a 20% lower risk of experiencing moderate to severe hot flashes.⁸ Fibre also supports gut microbiome health, which research increasingly links to hormonal metabolism during menopause, as declining oestrogen can alter microbial diversity and digestive function.⁹ The platform covers this in its educational content, and many of the recipes are naturally fibre-rich.

There is also guidance on supplements, covering what to consider during perimenopause and menopause. Given the sheer volume of supplement marketing aimed at midlife women, having a curated, expert-informed perspective within the platform is a practical resource.

Health Features and Education

This is where Menovation punches well above what any fitness platform typically offers. The health section includes cycle and symptom tracking, which lets you monitor your period patterns and log symptoms over time. For women in perimenopause and menopause, where cycles become unpredictable and symptoms shift month to month, having this built into the same app where you train is practical. You do not need a separate tracker.

The expert health tips, approximately 87 at time of testing, are short videos of around 5 minutes each, covering hormones, mental health, intimacy, pelvic health, and more. What I particularly liked was the format: short enough to fit into a coffee break, but packed with genuinely useful, specific information. These are not generic wellness platitudes. They are led by the platform’s team of specialists: an OBGYN, a reproductive psychiatrist, pelvic floor physical therapists, a clinical sex therapist, a functional diagnostic nutritionist, and others. Topics that many women feel uncomfortable raising with their GP are addressed directly and normalised.

The 11 professional interviews with doctors, dietitians, and coaches go deeper, providing longer-form content for women who want to understand the science behind what they are experiencing. Between the nutrition lessons, health tips, and expert interviews, Menovation has built what amounts to a perimenopause education library alongside its workout content. For a woman at the beginning of this transition who is looking for trustworthy, comprehensive information in one place, this is genuinely valuable. I felt more informed about my own body after a few weeks of dipping into this content than I had after months of scattered Google searches.

Meditation and Recovery

Menovation includes a meditation and mobility section with guided sessions and 5 yoga nidra classes. The meditation sessions I tried were pleasant, well-guided, and calming. On a few particularly stressful days during my testing period, I turned to them specifically to unwind, and they served that purpose well. My issue is length. Many of the meditation sessions run over 20 minutes. There are a few shorter options around 5 to 6 minutes, but the majority are longer. I know myself well enough to admit that I struggle to stick with anything long. I will sit for 5 to 10 minutes.

I will not consistently commit to 20. For a platform that understands time-pressed women, shorter meditation formats would make this feature significantly more usable. Melissa Wood Health handles this well, with meditation sessions that range from 5 minutes upwards and feel accessible even on the busiest days. The yoga and mobility content adds recovery value beyond meditation. With 33 yoga classes, yoga nidra sessions, and multiple instructors including Dr. Hailey Miller (Doctor of Physical Therapy) and Shaelyn Delgado (ERYT500 Yoga and Myofascial Release Instructor), there is credible recovery programming available. If you are combining Menovation’s strength programmes with its yoga and mobility content, you have a reasonably complete training and recovery setup in one place.

What Equipment Do You Need for Menovation?

Menovation is not a bodyweight-only platform. Most strength and HIIT programmes assume you have dumbbells and a mat at minimum, and individual programmes often add smaller items like resistance bands or a pilates ball. Nothing is proprietary, nothing is branded, and you can build the full kit gradually as you move through different programmes. Here is what I used during testing and what most programmes call for.

One practical note on weight selection: the PowHERful programme intro tells you roughly what to aim for, but the guidance leans conservative. If you already train regularly, trust your own baseline. I used 5 to 6 kg dumbbells for upper body and 7.5 to 9 kg per hand for lower body during PowHERful, and by week five I needed to increase loads on several exercises to keep the stimulus meaningful. The joy of dumbbells over proprietary equipment is that you can always go heavier.

App and Web Experience

The app works. The website, for workout purposes, does not. That is the simplest way to put it. During my testing, I started on the website because I prefer working out with a big screen. The site looked good: clean design, easy navigation, clear programme descriptions. But when I tried to actually access and play the workouts, I could not find a way to do it through the web browser. I moved to the iOS app, which is where I spent the rest of my testing period. If this was a temporary issue or something I overlooked, I am open to correction, but my experience was that the web version is essentially a marketing and information portal rather than a functional workout platform.

This is a genuine limitation for me. I do not enjoy working out from a phone screen. I want a laptop on my kitchen counter or a TV screen in front of me. Having to hold my phone or prop it up at the right angle while trying to follow strength exercises with dumbbells is a compromise I accept but do not enjoy. For women who feel the same way, this is worth knowing before you subscribe. Within the iOS app itself, navigation is functional but could be more intuitive.

There is no way to browse a simple list of all available workouts and filter by type, duration, or difficulty. If you want a 20-minute full-body strength workout, you cannot simply search for one. You need to go into a specific programme and find one there. This design works if you are committed to following a programme from start to finish. It works less well if you want the freedom to pick and choose individual sessions based on how much time you have or what your body needs on a given day. The routine builder is a nice feature: you can add multiple programmes to your routine and the app presents your daily workout from whatever you have selected. But the lack of a workout browser with filters is a UX gap that more established platforms have solved. Pvolve, Melissa Wood Health, and Fit with Coco all let you filter and search their libraries quickly by duration, body area, equipment, and difficulty. Menovation does not yet offer this.

How Much Does Menovation Cost?

All plans include an 8-day free trial with full access. Pricing is in US dollars only; UK users will see exchange rate variations at checkout. At $28.99/month, Menovation is on the higher end of the platforms I review. The annual plan at $199.99 brings the monthly cost down to $16.67, which is more competitive but still requires committing a significant amount upfront for a platform that launched less than a year ago.

For context, Pvolve streaming costs around $15/month on an annual plan with a significantly larger library. Melissa Wood Health is $14.95/month or $134.99/year. Fit with Coco is $19.99/month or $175.99/year. The value calculation depends on how much weight you put on the educational content. If you view Menovation purely as a workout platform, the smaller library and UX limitations make the price hard to justify against more established competitors.

If you value the perimenopause education, nutrition lessons, health tracking, and expert content alongside the workouts, the platform offers something you genuinely cannot get elsewhere, and the price reflects a more comprehensive wellness resource than most fitness apps provide.

Will You Actually Stick With It?

For women newly navigating perimenopause: very likely. The educational content alone gave me a reason to open the app on rest days, and the 5-week programme structure made commitment feel realistic rather than daunting. The routine builder removes daily decision fatigue, the 20 to 30 minute session lengths fit a working mother’s schedule, and the framing of every workout around perimenopause and menopause turns a habit into something you want to keep returning to.

For women who need constant variety: less likely. Once you work through your first programme, the options for what to do next are more limited than on larger platforms. The library is growing, but if you are the kind of exerciser who needs a different workout every day to stay engaged, you will feel the ceiling within a few months. The lack of a workout browser makes it harder to find something different on days when your current programme is not what you want.

Menovation Weighted Scoring: How the 7.9/10 Was Calculated

What Are the Pros and Cons of Menovation?

How Menovation Compares to Similar Platforms

If you are deciding between perimenopause and menopause-friendly fitness platforms, this is how Menovation sits against the most likely alternatives for women over 40. All HerDailyFit scores are from personal testing against the same weighted criteria.

Competitor prices verified April 2026. Verify on each platform’s website.

Is Menovation Worth It?

For women who are newly navigating perimenopause and want a single platform that combines fitness, nutrition, and expert education built entirely around this life stage: yes, Menovation is worth the trial and potentially the subscription. Nothing else I have tested integrates the “what is happening to my body” education with the “what should I do about it” training the way Menovation does.

The nutrition lessons alone filled gaps in my understanding that months of independent research had not. The PowHERful programme delivered genuine, measurable results. The health tips and expert content are a resource I would recommend to any woman entering perimenopause regardless of whether she subscribes to the fitness side. For women who already have a solid training routine and primarily need a larger workout library with flexible browsing rather than a guided perimenopause workout plan: Menovation is not there yet.

The content is growing, but if variety and volume are your priorities, platforms like Pvolve (1,500+ classes, clinically backed Menopause Strong programme) or Fit with Coco (500+ workouts, structured 3-2-1 method) offer more training depth at a lower monthly cost. Where those platforms fall short on perimenopause education, Menovation fills the gap. For me personally, the PowHERful programme with Kaitlin was the standout. I liked her energy, her approach, and the way she connected every session back to why this training matters for a body in perimenopause. I saw real results, I felt educated, and I felt understood.

The UX limitations frustrated me: I want to work out on a big screen, I want to filter workouts by duration, and I want consistent coaching formats across programmes. Those are solvable problems for a platform that is less than a year old. The foundation Menovation has built, a perimenopause and menopause-first fitness and wellness platform with genuine clinical expertise behind it, is not easily replicated. If the content library and UX continue to develop at the same quality level, this platform has the potential to become the definitive resource for women in midlife.

Menovation FAQ

References

1. Cuthbert C, et al. “Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis.” The Journal of Strength and Conditioning Research. 2024;38(7). doi:10.1519/JSC.0000000000004805
2. Brigatto FA, et al. “A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women.” BMC Sports Science, Medicine and Rehabilitation. 2022. doi:10.1186/s13102-022-00481-7
3. Schoenfeld BJ, Contreras B. “Is Post-Exercise Muscle Soreness a Valid Indicator of Muscular Adaptations?” Strength and Conditioning Journal. 2013. See also: Wilke J, et al. “Is ‘Delayed Onset Muscle Soreness’ a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort.” International Journal of Molecular Sciences. 2021. PMC8431437
4. Stojanovska L, et al. “To exercise, or, not to exercise, during menopause and beyond.” Maturitas. 2014;77(4):318–323. doi:10.1016/j.maturitas.2014.01.006
5. Hsu W-H, et al. “Effects of exercise on bone density and physical performance in postmenopausal women: A systematic review and meta-analysis.” PM&R. 2024. doi:10.1002/pmrj.13206
6. Mayo Clinic Press. “How much protein do you really need after menopause?” 2024. mcpress.mayoclinic.org. See also: Dr. Stacy Sims. “Optimal Protein Intake for Women.” drstacysims.com
7. Elektra Health. “Protein During Menopause: How Much Do We Really Need?” 2024. elektrahealth.com
8. Lagniappewellness.com. “Why Fiber Is a Game-Changer in Menopause.” 2025. See also: Elektra Health. “Fiber and Menopause: Here’s What You Should Know.” elektrahealth.com
9. PMC. “The gut microbiota in menopause: Is there a role for prebiotic and probiotic solutions?” 2025. PMC12209548. See also: Canadian Digestive Health Foundation. “Understanding Perimenopause and Gut Health.” cdhf.ca

Related Guides

Where to Go Next