Turn Down the Heat: Strength Training for Hot Flashes
Your three-session strength start, built on a 15-week trial where women who lifted cut moderate and severe hot flashes by close to half.
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What’s inside the guide?
- The Swedish trial behind it: 65 postmenopausal women, 15 weeks, three sessions a week, no hormones involved
- Five moves, about thirty minutes, for home or the gym, each with a level-up
- The fifteen-rep rule, so you know when to go a little heavier
- A four-week tracker for your sessions, weights and hot flashes
- Three things to remember, including why two sessions a week still counts
A look inside
The rule that tells you when to go heavier:
“When you can do fifteen clean reps with two more left in you, go a little heavier next time. That's progressive overload, and it's what the women in the study did.”
Why does it matter?
Lifting can turn down the heat. In the Linköping trial, 65 postmenopausal women averaging about seven moderate or severe hot flashes a day were assigned to strength training three times a week or their usual routine. After 15 weeks those hot flashes fell by about 44% in the women who lifted, against about 2% in the others.
Source: Berin E et al., Maturitas, 2019
Who is it for?
Postmenopausal women with bothersome hot flashes who are ready to try lifting, from any starting level. You don't need a gym membership or any lifting experience, only a chair, a counter and something heavy to hold.
From Kim Fisher, strength trainer since 1982 and bestselling author of Morning Mantras That Will Change Your Life.
“Thank you Kim for sending me to your free resources!! I’ve taken advantage of many of the free guides. Enormous value.”
Frequently asked questions
Is Turn Down the Heat really free?
Yes, it's free. There's nothing to buy and no card to enter... only your email address.
What happens after I sign up?
Your guide opens right here on the page, ready to read, save or print. Your address joins my email list, and you can unsubscribe any time. You'll also see an invitation to a free call with me, if you'd like one.
Who is Turn Down the Heat for?
Women after menopause with hot flashes who are new to lifting or coming back to it. Talk with your doctor about anything new or severe, and before starting if you have a heart, joint or blood pressure condition.
Do I need a gym?
No. The five moves work at home with a chair, a counter and a pair of dumbbells or heavy bags, or at the gym. Each move has a level-up for when the fifteen-rep rule says go heavier.