Menopause Power-Lower
Power + heavy strength lower day for peri/post-menopausal trainees. Step-up (modulated jump alternative), heavy RDL, Bulgarian split squat, calf raise, balance work. ~60 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Romanian Deadlift Heavy hinge — 75-85% 1RM, 5-8 reps RPE 7-8. Drives spinal-loading bone stimulus. Brace 360° throughout. 2 warm-up sets first 3 × 6 · rest 3 min | 3 | 6 | 3 min |
| 02 | Dumbbell Step Ups Power-output movement — modulated alternative to plyo jumps. Step up explosively; control descent. Generates ground-reaction- force adaptation without high-impact joint stress. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Split Squat with Dumbbells Bulgarian split squat — back foot on bench. Slow controlled descent. Falls are a concern post-50 — RPE 7-8 conservative. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Standing Calf Raises Full ROM, deep stretch. Calves are critical for ankle stability + fall prevention. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Bird Dog Anti-rotation core + hip stability. Hold 2 s at end-range for proprioceptive challenge. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
RDL is the priority load: set top set from logged e1RM, drive to RPE 8.5 with a 360° brace; if last set lands ≤RPE8 add 5 kg next session. Step-up is power-output — explosive concentric, controlled descent, box height the lifter clears without wobble; sub to box jumps only if knees tolerate impact, else hold the step-up. Cap unilateral RPE at 8.5 and stop a rep early if balance falters. DB load: if grip caps the hinge or split squat before the legs, use straps, don't drop reps. Equipment swaps. No machines: Standing Calf Raises -> a bodyweight or dumbbell calf raise off a stair edge. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Menopause Power-Lower template?
RDL is the priority load: set top set from logged e1RM, drive to RPE 8.5 with a 360° brace; if last set lands ≤RPE8 add 5 kg next session. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Menopause Power-Lower, and how long does it take?
Menopause Power-Lower runs 5 movements and about 14 working sets, roughly 56 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight