Relieve menopausal symptoms by incorporating this science-based strength training routine.

With aging, many women experience a decrease in activity and metabolism, and consequently, muscle and bone. Mishra et al suggests there are specific movement types that will help build lean mass and assist in improving metabolism and bone density. This 4-week program will guide you in safely and effectively incorporating the suggested movement types in a progressive pattern. With a variety of Queenax apps and optionals, you will target squat, push, pull, and core and hips movements, as well as gait/locomotion activities. Below is a list of what equipment is needed for your workouts. While a few of these movements are unique to Superfunctional, many can be performed with other suspension fitness products such as TRX® or CrossCore®.

Equipment Needed

• Queenax
• Superfunctional
• Torso Trainer
• Up Strength
• Strong++

Workout Recommendations

• Ensure that you complete the warm-up and cool-down for each workout.
• Hydrate prior to and during workout.
• Perform each workout 3 times/week, allowing 1-2 days of recovery between workouts.
• Follow the suggested reps or time as listed. However, listen to your body. Take short rest periods as needed during work intervals to ensure proper exercise technique and safety. You also may increase recovery interval length after a specific movement, if needed. Strive for quality over quantity of movement when completing this program!
• Find videos of many of the movement patterns here, as well as set-up information for Superfunctional.
• View full workout below or download here.

*Nalini Mishra, V.N. Mishra, and Devanshi. J Midlife Health. 2011, Jul-Dec; 2(2): 51-56.