Women going through menopause often respond to weight gain and fatigue by running more and eating less. According to Vancouver coach Rob Moal, that approach accelerates the muscle and bone loss that makes the transition harder.
Moal, founder of Train Like Rob, has released a free Menopause Training Calculator and The Muscle First Menopause Training Guide, which give women specific calorie, protein, and strength training targets for perimenopause, menopause, and post-menopause.
More than 10 million women in Canada are over 40, according to the Menopause Foundation of Canada, and most go through perimenopause between ages 40 and 50. Many don't see it coming. In the foundation's national survey of women aged 40 to 60, 46% said they felt unprepared for this stage of life. By the time women make the connection, years of muscle loss may already be underway.
"I see the same pattern every week," said Rob Moal, founder of Train Like Rob. "A woman in her 40s or 50s is doing more cardio, eating less, and feeling weaker and softer every month. The answer is usually the opposite. Lift heavier, eat more protein, sleep and recover. The calculator gives her real numbers instead of guesses."
Most online calculators treat every stage of menopause the same, producing a calorie number and a generic eat less, move more plan. Moal's calculator works differently. Users select their stage and enter age, weight, height, activity level, goal, and optional body fat. The tool applies a stage-specific metabolic adjustment, sets a daily calorie target for the goal, raises protein above standard guidelines to protect muscle, and recommends a strength program matched to the stage.
The Muscle First Menopause Training Guide covers strength training, protein, nutrition, and recovery for each stage, including a weekly training split and sample week for perimenopause, menopause, and post-menopause. It also covers the most common training mistakes women make during the transition, and how to manage appetite changes without crash dieting.
Moal has coached for more than 20 years, trained over 200 clients, and has been quoted in Forbes, GQ, Parade, and Men's Journal.
About Train Like Rob
Train Like Rob is a Vancouver personal training business founded by coach Rob Moal, offering in person coaching at Evolve Strength and online programs for clients 35 and older.
Media Contact
Rob Moal
604-704-9552
658 Homer St, Suite 410, Vancouver, BC V6B 2R4
trainlikerob.net
Disclaimer: This information and the Menopause Training Calculator are provided for general educational and fitness purposes only and are not intended as medical, nutritional, or individualized healthcare advice. Individual needs vary based on health status, medications, medical history, activity level, and other factors. Consult a qualified healthcare professional before making significant changes to your diet or exercise program, particularly if you have a medical condition or health concerns.
