STRONG THROUGH IT - Strength Training for the Hormonal Shift

By Helen Richardson

Here's what I want you to know before you turn another page: this isn't a book about becoming a bodybuilder. It isn't about six-pack abs or fitting into the jeans you wore at twenty-five. It's about something a lot more useful than either of those things. It's about keeping your bones dense enough that a fall doesn't become a fracture. It's about having the muscle to carry your own groceries, get up off the floor without using your hands, and still be doing that at eighty. It's about the fact that resistance training does more for hormonal-shift symptoms - the sleep, the mood, the metabolism, the brain fog - than almost anything else we have good evidence for. Cardio has its place, and I still walk "most days. But cardio was never going to fix what estrogen decline was doing to my muscle and bone. Only resistance training does that.

This book is the program I built for myself, refined over several years, adjusted after a shoulder injury taught me some hard lessons about form, and tested on the women in my in-person classes and online groups who kept asking me the same questions: What do I actually do? How many sets? How heavy? What if my joints hurt? What if I've never lifted anything heavier than a bag of shopping?

I'm going to answer all of it. In detail. With actual weekly schedules you can follow starting this week, whether you own a full set of dumbbells or nothing but two water bottles and a set of stairs.

A few things before we get going.

I'm not a doctor, and this book isn't medical advice. If you have a health condition, haven't exercised in years, or have any concerns about starting a new program, see your doctor first. I'll say this again later because it matters, not because I'm covering myself legally (though, fine, that too).

I'm also not going to pretend this is easy or that motivation will carry you through it. Motivation is unreliable. What works is a plan simple enough that you do it even on the days you don't feel like it, which is most days, if we're honest. That's what the next four hundred-odd pages give you: not inspiration, but a plan.

Turn the page. Let's get you strong.

• Format: Paperback
• Language: English
• ISBN: B0HDLBL9SG
• ISBN13: 9798191448497
• Release Date: August 2026
• Publisher: Independently Published
• Length: 222 Pages
• Weight: 0.60 lbs.
• Dimensions: 0.6" x 6.0" x 9.0"