Gym plan for menopause

[survivechuckleshowaffection]

I have just joined a gym to help with menopause. I am looking for a free plan to structure my time there. My aim is to become strong and defined not necessarily lose weight. Does anyone have a plan or know where best to get one?

Lots of people use stronger by the day. It’s not free though. Why does it need to be free? You can ask chatgpt to do you one for free, or find all sorts if you google, but nothing free is going to be great quality.

Would you prefer free weights or weight machines? Mixing in cardio? How many sessions a week and for how long?

I use Betty Rocker. She has a programme you can use at the gym. It’s not free, but it’s pretty cheap.

I would prefer free weights and not much cardio maybe a slow treadmill. 3-4 times a week

Agree with PP use ChatGPT - put your post text and the folllow up info onto a prompt. Include as much info as possible about age / weight / injuries / body type etc and how long and how you want to exercise; what you want to achieve, how often you can go etc and it will design you a great plan

Have you had an induction session so feel able to use the full range of equipment?
I'm late 40s and find in the gym the following works for me: 10-20 on a treadmill (mainly walking briskly uphill), followed by a range of equipment for 30-40 minutes, then 10 minutes hand weights & pilates stretches (e.g. down dog).
I've been going to a gym for a year and think the secret is to build up (number of reps/weight) rather than risk injury on pushing too hard too soon.