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7-Day Strength & Nutrition Plan for Women Over 45

1 April 2025

How This Plan Works

This 7-day program is designed to help you build strength, boost metabolism and support hormone balance during menopause. it includes effective strength workouts and high-protein meal ideas to fuel your body.

Workout Plan: Strength Training (30 Minute Sessions)

 

Day 1: Full Body Strength

 

Squats – 3 sets of 10 reps

Push-ups – 3 sets of 10 reps

Bent-over Rows – 3 sets of 10 reps

Glute Bridges – 3 sets of 12 reps

Plank Hold – 30 seconds

 

Day 2: Active Recovery

 

30-minute walk or yoga session

 

Day 3: Lower Body Focus

 

Deadlifts – 3 sets of 8 reps

Step-ups – 3 sets of 10 reps (each leg)

Hip Thrusts – 3 sets of 12 reps

Calf Raises – 3 sets of 15 reps

 

Day 4: Upper Body & Core

 

Dumbbell Shoulder Press – 3 sets of 10 reps

Lat Pulldown or Assisted Pull-ups – 3 sets of 8 reps

Triceps Dips – 3 sets of 10 reps

Russian Twists – 3 sets of 15 reps (each side)

 

Day 5: Active Recovery

 

Light stretching

 

Day 6: Full Body Strength

 

Goblet Squats – 3 sets of 12 reps

Incline Push-ups – 3 sets of 12 reps

Kettlebell Swings – 3 sets of 15 reps

Upright Rows – 3 sets of 12 reps

 

Day 7: Rest or Gentle Walk

Nutrition Plan: 30g Protein Meal Ideas

 

Breakfast Ideas

 

1. Scrambled eggs (2) + Greek yogurt (½ cup) + berries

2. Protein smoothie (30g protein powder, almond milk, banana, chia seeds)

3. Oatmeal with chia seeds, peanut butter, and collagen powder

 

Lunch Ideas

 

1. Grilled chicken salad + avocado + feta cheese + olive oil dressing

2. Turkey and hummus wrap on whole grain tortilla + side of veggies

3. Lentil and quinoa bowl with tahini dressing

 

Dinner Ideas

 

1. Salmon with roasted sweet potatoes and asparagus

2. Lean beef stir-fry with brown rice and vegetables

3. Baked tofu with quinoa and steamed greens

 

Snacks (Protein Boosters)

 

Hard-boiled eggs

Cottage cheese with flaxseeds

Handful of almonds & a cheese stick

Final Tips for Success

 

Prioritise Protein - Aim for 30g per meal to support muscle maintenance.

Stay hydrated - drink at least 2 litres of water per day.

Focus on Recovery - Get at least of 7 hours of sleep and manage stress

 

Want more guidance? Book a free consultation here

0438 286 731

©2021 by Carla Di Fabio Strength & Wellness Coach. Proudly created with Wix.com

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