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