The Best Workout and Diet for Menopause: A Step-by-Step Guide for Long Island Women 40+

Menopause, Strength Training & Taking Back Control

Menopause is a natural phase of life, but let’s be real—it can feel anything but natural. The hot flashes, stubborn belly fat, mood swings, night sweats, and the feeling that your body just isn’t working the way it used to… it’s frustrating. And for many women in their 40s and 50s, it can feel like no diet or workout plan is making a difference.

But here’s the truth: your body isn’t broken. It’s just changed—and your plan needs to change with it.

At AB Fitness Personal Training, we’ve worked with thousands of women across Long Island—especially in areas like East Meadow, Massapequa, Oyster Bay, Levittown, Merrick, Wantagh, and Bellmore—who are navigating menopause and want to feel strong, energized, and in control again.

This stage of life doesn’t mean giving up on your goals. In fact, with the right workout and nutrition strategy, you can tone up, get leaner, feel better, and improve your health for decades to come.

Why Strength Training Is the #1 Tool During Menopause

Menopause causes your estrogen levels to drop—and with that comes muscle loss, a slower metabolism, and fat gain (especially around the midsection). Cardio alone won’t fix this. In fact, too much cardio can make things worse by breaking down muscle and spiking cortisol levels (your stress hormone), which makes fat loss harder.

The answer? Strength training.

It’s not just about “lifting weights.” When done right, strength training helps you:

• Build and preserve muscle, which naturally burns more calories—even at rest.

• Support bone density, reducing the risk of osteoporosis.

• Boost your metabolism, especially when combined with high-protein meals.

• Reduce hot flashes and night sweats, as strength training improves hormonal balance.

• Enhance your mood and energy levels, thanks to better endorphin regulation.

And here’s the best part: you don’t have to spend hours in the gym or lift like a bodybuilder. In fact, at AB Fitness, most of our clients train just 2–3x per week for 30–40 minutes per session, and they see incredible changes in strength, tone, confidence, and waistline.

The Menopause Strength Training Workout Plan (3 Days/Week)

Here’s a simple, effective strength-based training plan that’s safe, joint-friendly, and focused on building strength and reshaping your body.

Day 1 – Lower Body + Core (Legs and Abs)
✅ Warm-up: 5 minutes walking or dynamic stretching

1. Goblet Squat – 3 sets of 10–12 reps

2. Glute Bridge – 3 sets of 12 reps

3. Dumbbell Step-Ups – 3 sets of 10 reps each leg

4. Seated Ab Crunch – 3 sets of 15 reps

5. Plank Hold – 3 rounds of 30 seconds

Day 2 – Upper Body Strength (Arms, Back, Chest)
✅ Warm-up: Arm circles, shoulder rolls

1. Dumbbell Chest Press – 3 sets of 10 reps

2. Dumbbell Row – 3 sets of 10–12 reps

3. Dumbbell Shoulder Press – 3 sets of 10 reps

4. Dumbbell Bicep Curl – 3 sets of 12 reps

5. Band Pull-Aparts – 3 sets of 15 reps

Day 3 – Full Body & Stability
✅ Warm-up: Light walk or bike

1. Dumbbell Deadlift – 3 sets of 10 reps

2. Lateral Lunges – 3 sets of 10 reps per side

3. Dumbbell Farmer Carry – 3 sets of 30 seconds

4. Side Plank – 3 rounds of 20 seconds per side

5. Bird Dog – 3 sets of 10 per side

👉To ensure proper form I recommend these workouts be done with a personal trainer

Clean Eating Tips for Menopause Fat Loss

The best diet for menopause isn’t extreme—it’s realistic, high in protein, and low in processed junk.

Step-by-Step Diet Plan for Menopause

1. Eat 3–4 High-Protein Meals per Day

Protein keeps you full, protects muscle, and boosts metabolism. Our AB Fitness rule: 1 gram of protein per pound of ideal body weight.

Example meal structure:

• Meal 1: Protein shake with berries + chia seeds

• Meal 2: Greek yogurt (fat-free) + high-fiber cereal + apple

• Meal 3: Lean protein (chicken, fish, 96% beef) + veggies + healthy carbs (potatoes, rice)

• Meal 4 (optional): Eggs or cottage cheese + fruit or toast

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2. Prioritize Volume & Fiber

• Use shredded lettuce or spinach as a base for your meals

• Add fibrous veggies to every plate (broccoli, cauliflower, zucchini)

• Helps with fullness and digestion

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3. Limit Processed Foods and Alcohol

These increase inflammation, worsen sleep, and spike cravings. You don’t have to cut them out entirely—but minimize them to a couple of times a week.

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4. Track Your Food (at Least for 2 Weeks)

Awareness is key. You don’t need to track forever, but doing it for a few weeks helps you learn what’s actually going into your body.

Use a free app like MyFitnessPal. Focus on:

• Hitting protein goal

• Staying in a slight calorie deficit (we can help calculate this)

• Avoiding extreme restriction

Why Strength Training + Nutrition = The Best Combo

Most women over 40 are stuck in a cycle of:

• Skipping meals during the day

• Overeating at night

• Doing too much cardio

• Feeling burnt out and frustrated

When you flip that script—by fueling your body and lifting weights—you start to:

• Burn more fat

• Gain strength

• Improve confidence

• Sleep better

• Feel younger

Our clients say it feels like turning back the clock 10 years.

Why AB Fitness is the Best Fit for Menopausal Women

We understand your body is different now. And that’s why we’ve built a program just for you—not some cookie-cutter bootcamp or random class.

Our approach includes:

• Expert coaching with over 1,000+ sessions under their belt.

• Nationally certified trainers who specialize in adults 40+.

• 12-week onboarding harder than any test a gym trainer takes.

• Joint-friendly training that works around knee pain, back issues, or old injuries.

• Nutrition guidance that fits your lifestyle—no crash diets.

You’ll never have to guess what to do. We guide you through every workout, make sure your form is safe, and help you stay consistent so you keep getting results.

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What If You’ve Tried It All Before?

We’ve helped hundreds of women just like you who have tried every diet and workout under the sun—Weight Watchers, Beachbody, keto, orange theory, online coaches—only to end up frustrated or injured.

The difference at AB Fitness is our focus on results that last.

We’re not here to sell gimmicks or give you a short-term plan. We’re here to help you finally feel like yourself again—only stronger, leaner, and more confident.

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Ready to Take the First Step?

If you’re in East Meadow, Massapequa, Oyster Bay—or anywhere nearby—your journey starts with a Tour at AB Fitness Personal Training.

✅ The Tour lasts 40–60 minutes
✅ You’ll meet our team, talk about your goals, and get a clear roadmap
✅ No pressure, no gimmicks—just real guidance

📍 East Meadow: 514a East Meadow Ave, East Meadow, NY 11554
📍 Massapequa: 4150c Merrick Road, Massapequa, NY 11758
📍 Oyster Bay: 5 Shore Ave, Oyster Bay, NY 11771
📞 Phone: 516-303-9157
📅 Book Your Tour: www.abfitnesstrainer.com/tour

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Still unsure?
Here’s a message from our owner: https://www.instagram.com/reel/DHwCim3PKHd/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==