The Zera Library
Strength, in your season
Clear, evidence-based guidance on training through perimenopause and menopause — written and reviewed by Gabby, a NASM-certified trainer with 15+ years of experience. No jargon, no diet culture.
Written by GabbyNASM-CPT, 15+ years
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Start here, in this order
- How to Start Strength Training in Perimenopause: A Beginner's GuideA practical roadmap for women beginning strength work during perimenopause, addressing fatigue, recovery, and how to build a sustainable practice that fits your changing body.7 min read
- How Many Days a Week Should You Strength Train in Perimenopause?6 min read
- How to Choose a Personal Trainer During Perimenopause6 min read
Getting started
- Getting started · New
How to Choose a Personal Trainer During Perimenopause
What to look for when hiring a trainer during perimenopause — from certifications and experience to communication style and red flags that signal a poor fit.
· 6 min read
- Getting started
Do Waist Trainers and Sweat Suits Actually Help You Lose Weight?
Wondering if waist trainers or sweat suits can help you lose weight? Here's what the science says about sweating, water weight, and the strategies that actually build sustainable results.
· 4 min read
- Getting started
How to Start Strength Training in Perimenopause: A Beginner's Guide
A practical roadmap for women beginning strength work during perimenopause, addressing fatigue, recovery, and how to build a sustainable practice that fits your changing body.
· 7 min read
Training through perimenopause
- Training · New
Perimenopause Workout Plan: 4 Weeks of Strength Training at Home
A simple, equipment-light 4-week strength plan for women in perimenopause. Three sessions a week, a few foundational movement patterns, and gentle progressive overload you can do at home.
· 5 min read
- Training · New
Strength Training and Bone Health: Is It Ever Too Late to Start?
Does strength training help bone density in perimenopause? Here's what lifting can support, what it can't promise, and how to start with realistic expectations.
· 5 min read
- Training · New
Exercise, Anxiety, and Perimenopause: What Actually Works
Strength training and regular movement can support your mood and mental well-being during perimenopause. Here's what the evidence says, what to expect, and when to reach out for more support.
· 7 min read
- Training
HIIT and Hot Flashes: How to Navigate High-Intensity Workouts During Perimenopause
Wondering if your HIIT routine is making hot flashes worse? Learn how high-intensity exercise affects core temperature during perimenopause and when to modify your workouts.
· 5 min read
- Training
How Many Days a Week Should You Strength Train in Perimenopause?
Evidence-based guidance on strength training frequency during perimenopause — balancing muscle maintenance, recovery, and real life to build a sustainable routine.
· 6 min read
Recovery & sleep
Nutrition foundations
One strength tip from Gabby
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