The Zera Library
Strength, in your words and 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.
- Perimenopause & Menopause
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.
Read article · 2 min - Perimenopause & Menopause
Should You Work Out If You Didn't Sleep Well? A Practical Guide for Perimenopausal Women
A practical, empowering decision framework for whether and how to train after a rough night of sleep — no guilt, just clarity for when perimenopause disrupts your rest.
Read article · 2 min - Strength & Physiology
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.
Read article · 3 min - Nutrition Foundations
Why Protein Matters During Perimenopause?
Understand protein's role in muscle preservation during perimenopause — including general principles, distribution timing, and why individualized support matters.
Read article · 3 min - 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.
Read article · 6 min