Peri/Meno Strength Program for being in a calorie deficit

➡️ Creating a calorie deficit puts stress on the body
➡️ As a woman in peri/menopause we need to focus on preserving lean muscle mass
➡️ Cortisol levels can become out of whack just by BEING in peri/menopause

But you’re also frustrated with how your body has changed, so NOW WHAT?

We tailor your training around a SMALL calorie deficit to support continued lean muscle BUILDING while also leaning out. We’re focusing on 1-1.5 Lbs of fat loss in a week – by balancing your intake with how how hard you train.

For years we’ve been taught if you want to lose more weight eat less AND exercise more – but this puts you in a cycle of muscle loss as a result.

However if you eat a little less, keep your protein up, AND exercise to align with your intake, you can make small changes that preserve your muscle and doesn’t stress your body out!

Our Strength Program:

  • Is designed to support the peri/menopause athlete
  • Focuses on calorie cycling (2 weeks calorie deficit/1 week maintenance calories)
  • Is suitable for woman wanting to lose 10-12 Lbs over 9 weeks
  • Is designed to preserve lean muscle mass

The program works in 2 phases: 2 weeks of hypertrophy training to align with a calorie/carb deficit (aka a “cut”) and one week of maintenance. You will repeat this cycle 3 times (for a total of 6 weeks of cutting, 3 weeks of maintenance).

By cycling this way you minimize the stress you put on your body by BEING in a deficit, you manage the highs and lows of blood sugar, and you won’t feel like crud by going lower calorie/carb.


  • 9 Weeks Long
  • 6 Days a Week (5 days lifting, one day cardio)
  • Requires access to a full gym (barbell, rig, bench, dumbbells, kettlebells, pull-up bar, bands)
  • 40-60 minutes per session
  • Beginner friendly
  • 1:1 coaching support in the app
  • $69 (life time access)
  • Warm Ups and Movement demos provided for every exercise


Once you sign up you’ll receive general guidance on how to create your macros for your cut weeks and your maintenance weeks as well as how to organize the macros to be the most effective in creating change in your body.

If you want more help and support, check out our Nutrition Coaching program!

We do not recommend using this cut protocol more than once every 4-6 months -if you have more than 15lbs to lose, we would have you approach things differently.

As a woman in peri/menopause you want to focus the majority of your training around heavy lifting, balance work, core work, plyometrics, and aerobic conditioning. You want to avoid spending a lot of time in a calorie deficit as this is not ideal to make the most lean muscle mass and support a healthy, happy body.

We also want to help athletes manage rising cortisol levels. As estrogen goes down cortisol goes up. Cortisol is necessary for life, but elevated levels can cause muscle loss, unwanted body comp changes, and an increase in menopause symptoms such as hot flashes and poor sleep.

Designing your training around your calorie intake helps your cortisol levels stay down, as well as helps you avoid the side effects of “being on a diet” such as overeating, poor sleep, energy crashes, etc.

The 2 weeks on/1 week off protocol allows you to stick consistently to a more disciplined way of eating for 14 days, then allows you to eat more normally for 7 days AND allows you to live your life (like go on vacations etc).

To get the most out of this program, on your cut weeks we recommend NOT doing any other kind of fitness outside of what’s programmed unless its gentle activity like walking.

You have one day a week of Zone 2 cardio programmed to ensure you maintain an aerobic base, as well as the opportunity to add in additional activity during your maintenance weeks.

Questions? Shoot us a message – info@competitivefemaletraining.com