Days 21-40

Phase 2: Build

Heavy resistance training enters the picture (4-6 rep range). One HIIT session per week, morning only. Plyometrics begin for bone density. Progressive overload starts now.

Open Day 21

If you're on HRT

Phase 2 adds heavy lifting and plyometrics. Build load gradually, keep form strict and allow enough recovery between sessions.

Phase 2 goals

Lift heavier: 4-6 rep range on main lifts
Add one HIIT session per week (morning only)
Introduce plyometric work for bone density
Dial in pre and post-workout nutrition timing
Notice strength, energy, and sleep quality gains

Up next

Phase 3: Peak

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

Sent to your inbox

The HRT Starter Kit

Everything you need before your first appointment, in one guide you can print:

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

Free. We'll email you the kit, then three short notes over the next ten days or so. Unsubscribe anytime. We never share your email.

Phase 2: Build

If you're on HRT

Phase 2 goals

All 20 days of Phase 2

Medical Disclaimer

The HRT Starter Kit

Phase 2: Build

If you're on HRT

Phase 2 goals

All 20 days of Phase 2

Medical Disclaimer

The HRT Starter Kit