See the strength, recovery, protein, walking, or review action that belongs today. Start the exact tool, use a lighter dose when needed, and keep all 12 weeks organized in one place.
Build muscle · Fuel it · Recover · Track · RepeatYour Muscle-First workout is ready to reopen.
Continue sessionStart with Week 1 and record the Day-1 baseline. Your program records stay in this browser, and every original session and tool remains available.
Changing the displayed week is manual and reversible. The app does not automatically decide that you are ready to progress.
Use actual training, technique, joints, energy, sleep, and repeatability—not a single score—to choose the next step.
Stop and seek appropriate care for chest pain, dizziness, fainting, severe shortness of breath, sharp joint pain, new neurological symptoms, or symptoms that feel urgent. If you have osteoporosis, a prior fragility fracture, significant pelvic-floor symptoms, or joint pain, skip impact work unless cleared by your clinician or a qualified rehabilitation professional.
Open movement and pain guidanceThe Menopause Muscle-First Protocol is educational fitness and nutrition support—not medical advice, diagnosis, hormone treatment, or a promise of fat loss. Protein targets, supplements, calcium, vitamin D, and impact work should be individualized when health conditions, medications, kidney function, bone health, pregnancy/postpartum, or clinician restrictions are relevant.