Days 1-20

Phase 1: Foundation

Three weeks of foundational strength training, protein habits, and daily walking. No HIIT yet. This is where most programs rush and most women get injured or burn out. We go slow to go far.

Open Day 1

If you're on HRT

Phase 1 is foundation-building. If you're on HRT, estrogen supports the exact adaptations this phase is designed to create: protein synthesis, mitochondrial health, and recovery capacity. You're stacking two powerful levers together.

Phase 1 goals

Establish a 3x per week strength training habit
Hit protein target (1.8-2.0 g/kg) every day
Walk at Zone 2 intensity daily (30-45 min)
Prioritize 7-8 hours of sleep
Track measurements and energy, not just weight

All 20 days of Phase 1

Up next

Phase 2: Build

Medical Disclaimer

The information on FindMyHRT is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

Free Guide

Free download

The HRT Starter Kit

Everything you need before your first appointment - in one printable guide:

Symptom checklist to bring to your doctor
15 questions every woman should ask about HRT
Treatment comparison cheat sheet
What to expect in your first 30 days on HRT

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