Workout plan for post meno - combination of eg Hyrox and strength training?

[tukatuka]

Im 52, no periods for 3yrs so assume menopause is done. I’ve finally joined a gym and am in the process of working out what is available and what is best for me.
Ive done a couple of HYROX classes and really enjoyed them. But I’m aware that I should be focussing on strength training and lifting heavy.
Im in the lucky position where I can go everyday.
Would HYROX x 2 plus strength training x 3 (so every weekday) be a good idea? Or too much?
Im also wondering if there should be some Pilates in there too.

Advice would very much be appreciated!

Hopeful bump!

Do the things you enjoy. Yes, a bit on strength training is great but variety, consistency and enjoyment trump what is ‘best’ every time.

For example, I love running. I know it’s probably not the best exercise for me as a 51 year old peri woman but it’s something I love and do at least 5 times a week. I force myself to do some strength 2/3 times a week but because I don’t love it, I sometimes make excuses and sit on the sofa and eat crisps instead. I’m consistent with the running and therefore have great cardio fitness. The strength stuff is a bonus. If I didn’t do the running that I love then I’d still sit on the sofa and eat crisps instead of strength training but I’d be a bit fatter and more unfit doing it.

Have you been exercising regularly? If not, jumping straight to 5 days a week isn’t a great idea. Better to build it up, maybe start Monday, Wed, Fri.

I assume the hyrox classes include running, rowing, ski erg, so you’re getting your cardio in? If it also includes the strength elements, you probably don’t need to 3 separate strength sessions, at least not while you’re building your resilience.

If it were me I’d start with hyrox x 1, strength x3, and yoga/pilates x 1. If starting from scratch I’d probably build up to it tho

I agree with do what you like and will stick with.

But I also think a bit of variety is good. For example I do mostly strength but once a week I do pilates or barre and find it really helpful for realigning and stretching when all the strength after effects kick in!

I ought to do running for cardio but I just can’t!

Definitely build up steadily. It's good to include strength, cardio and flexibility in your programme. Hyrox is great but you would benefit from a few sessions on form first as when you're pushing hard and fast and new to the moves it's easy to get injured. So I think one cardio, 2 strength and perhaps one hyrox beginners session to start, then build up gradually from there.

Actually if you haven’t done much exercise recently then I would highly recommend that you do some Pilates because building a strong core is key to not hurting yourself when lifting weights (or doing anything else tbh).