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Lower body strength

Foundation & Flow Legs

Heavy lower-body strength following Dr. Stacy Sims' menopause protocol: compound lifts loaded heavy, 3-6 reps per set, long rest between sets. Builds bone density, muscle mass, and metabolic resilience.

35 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.

  • Back Squat (or Goblet Squat)

    3-5 reps

    Heavy load, full depth, drive through mid-foot. Choose a load that feels challenging by the final rep — heavy enough you couldn't do more than 1-2 extra.

    0 / 5

  • Romanian Deadlift

    3-5 reps

    Hinge from hips, neutral spine, load the hamstrings and glutes.

    0 / 5

  • Bulgarian Split Squat

    3-5 reps per leg

    Hold dumbbells. Single-leg strength builds bone density and balance.

    0 / 5

  • Hip Thrust

    3-5 reps

    Bar across hips, squeeze glutes hard at lockout, pause 1 sec at top.

    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

strength buildingstabilitycompound movementspower