At PHF and MooreMuscle, we work with women from every walk of life—and one thing is clear: getting in shape as a premenopausal woman requires a strategy built on real science, not outdated myths. Hormones, metabolism, and recovery all play unique roles during this stage of life, and it’s time we tailored our approach to match.
Here’s how to take charge of your fitness with confidence, clarity, and strength.
🕒 When Should You Train?
Morning workouts are excellent for setting the tone for the day. They help regulate cortisol, boost energy, and can assist in fat loss—especially if you’re training fasted or before breakfast. For women juggling work, family, and daily stress, starting the day with a win in the gym can be a game-changer.
That said, afternoon to early evening (3–7pm) is often when strength and power output peak. This is when your body is warm, joints are more mobile, and your nervous system is primed to push heavier loads.
MooreMuscle Recommendation:
- Morning = better for fat-burning and routine consistency
- Evening = better for lifting heavier and progressing strength
💪 What Kind of Training Works Best?
✅ Strength Training (Non-Negotiable)
Strength training is the cornerstone of sustainable fat loss and lean muscle development—especially important as estrogen begins to fluctuate.
MooreMuscle Recommendation:
- 3–4 lifting sessions per week
- Compound movements like squats, deadlifts, pressing movements, and rows
- Progressive overload—consistently challenging the muscles with more weight or volume. While we usually are not proponents of progressive overload, it is a great strategy here.
Recovery is crucial. Our MooreRecovery supplement, which contains Creatine, helps replenish ATP stores, reduce fatigue, and support muscle repair, making it ideal for women in strength-based programs.
✅ Moderate Cardio
Steady-state cardio helps with cardiovascular health, insulin sensitivity, and stress management—without the burnout.
Stick with:
- 3–4 sessions per week, 30–45 minutes each
✅ Mobility, Yoga, and Recovery Sessions
Rest days don’t mean doing nothing. Recovery-focused work like stretching, yoga, or foam rolling reduces injury risk, lowers stress, and helps keep you consistent.
🚫 What to Avoid
❌ Too Much HIIT
High-intensity workouts every day? That’s a fast track to hormonal burnout.
Excessive HIIT can:
- Spike cortisol (stress hormone), which may increase belly fat
- Interfere with hormone balance
- Increase injury risk and stall recovery
Limit to 1–2 sessions per week, especially if you’re under stress or not sleeping well.
❌ Extreme Calorie Cutting and Endless Cardio
The “eat less, run more” mindset has been debunked. It leads to:
- Muscle loss
- Slower metabolism
- Hormonal disruptions
Instead, fuel your training with enough calories and prioritize protein.
🍽️ Nutrition Tips That Matter
- Eat enough protein—we recommend at least 0.8–1g per pound of lean body mass.
Our MooreProtein powder makes it easy to hit your numbers, especially post-workout or when you’re on the go. - Don’t fear carbs or fats—both are crucial for hormone balance and performance. Just avoid ultra-processed junk.
- Eat around your workouts—don’t train fasted if your energy is low. Fueling properly helps you perform better and recover faster.
💥 Common Myths—Busted
❌ Myth 1: Lifting weights will make you bulky
✅ Truth: You don’t produce enough testosterone to “bulk up” like a man. Lifting weights will sculpt lean muscle and help you burn fat 24/7.
❌ Myth 2: Cardio is the only way to lose weight
✅ Truth: Cardio helps, but lifting is the key to lasting body composition changes. Lean muscle is your metabolic engine.
❌ Myth 3: Spot reduction works
✅ Truth: You can’t “tone” your arms or belly by doing endless reps. Fat loss is full-body—focus on compound movements and clean nutrition.
❌ Myth 4: No soreness = no results
✅ Truth: Soreness is not a sign of progress. Recovery, strength gains, and consistency are.
🧘♀️ Final Tips for Success
- Track your menstrual cycle—training intensity and energy may shift across your cycle. Adjust accordingly.
- Sleep like it’s your job—recovery is where real change happens.
- Support stress and hormone health—supplements like magnesium, MooreRecovery, and adaptogens can help.
🎯 The MooreMuscle Approach
At PHF and MooreMuscle, we believe in training hard and recovering harder. Our MooreProtein and MooreRecovery supplements were built for exactly this lifestyle—strong, smart, and sustainable fitness for real people.
If you’re a premenopausal woman looking to take back control of your body, ditch the fads and start building real strength with us. We’ve got your back—every rep of the way.
Ready to get started?
Fuel your goals with MooreProtein and recover with MooreRecovery—your results will thank you.