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. Resistance training, adequate nutrition and recovery drive adaptation whether or not you use HRT.

Phase 1 goals

Establish a 3x per week strength training habit
Work toward your protein planning range during weight loss (often 1.2 to 1.6g/kg for generally healthy adults)
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.

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