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Full body strength

Dynamic Vitality Catalyst

Full-body heavy strength session built on Dr. Stacy Sims' menopause training model: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift.

40 minIntermediateEquipment: barbell, dumbbells, bench, rack
60

Warm-up

  • Dynamic Mobility Flow

    180 seconds

    Cat-cow, world's greatest stretch, hip circles — wake up the spine and hips.

  • Glute & Core Activation

    180 seconds

    Banded glute bridges, dead bugs, scapular pulls to prime the system.

  • Empty-Bar / Light Warm-Up Sets

    240 seconds

    2 ramp-up sets of your first main lift at ~40% and ~60% of working load.

Main session

Heavy Strength (Sims Protocol)

5 sets per lift. Rest 2-3 minutes between sets.

  • Deadlift (Conventional or Trap-Bar)

    3-5 reps

    The king of bone-loading lifts. Choose a load that feels challenging by the final rep — heavy enough you couldn't do more than 1-2 extra. Brace hard before each rep.

    0 / 5

  • Back Squat or Goblet Squat

    3-5 reps

    Heavy load, full depth, controlled descent.

    0 / 5

  • Overhead Press

    3-5 reps

    Press heavy overhead. Builds shoulder strength and bone density in spine.

    0 / 5

  • Weighted Pull-Up or Bent-Over Row

    3-5 reps

    Heavy pull. Drive elbows back, squeeze shoulder blades.

    0 / 5

Cool-down

  • Walk-Down

    180 seconds

    Slow walk to bring heart rate down and circulate blood.

  • Hip Flexor & Thoracic Opener

    240 seconds

    Hold each stretch 60-90 sec. Breathe slow and deep.

Tags

cardiocircuitfull bodystrength