What training framework do you use for peri- and post-menopausal strength programming to preserve lean mass and bone density, including sets, intensity, and deload frequency? Can you share one adjustment that noticeably improved recovery or adherence for you or a client?

I focus on a progressive resistance framework with 3-4 strength sessions per week, emphasizing compound movements at 70-85% intensity for 3-4 sets of 6-10 reps, with planned deloads every 4th week. One game-changing adjustment I made for my peri-menopausal clients was incorporating a 'flex week' instead of a rigid deload--allowing them to adjust intensity based on where they are in their hormonal cycle, which dramatically improved both recovery and consistency because they stopped fighting against their body's natural rhythms.