Hack My Age : Menopause Upgrade Three New Workout Upgrades: Why Training Changes in Menopause - Brian Keane
Feb 23, 2026
Brian Keane, a fitness and nutrition coach who moved from teaching to coaching midlife women, explains why training often matters more than strict dieting in perimenopause. He outlines the three Hs: heavy lifting, hypertrophy, and heart-raisers. Practical pointers include safe heavy rep ranges, Tabata and bodyweight starters, resistance alternatives, and a single supplement to consider.
AI Snips
Chapters
Transcript
Episode notes
Training First Changes The Midlife Equation
- Training can be the highest force-multiplier in midlife fitness when nutrition alone stalls.
- Brian Keane prioritizes a 3H training lens: heavy (bone), hypertrophy (muscle/metabolism), heart-raiser (insulin sensitivity).
Design Workouts With Three Essential Elements
- Build every workout from three elements: heavy lifts for bone, hypertrophy work for metabolic rate, and short heart-raising intervals for insulin sensitivity.
- Example circuit: 6-rep military press, 10-rep V press, 30s air squats, rest, repeat 3x.
Use Rep Ranges To Define 'Heavy' Safely
- Use rep ranges to gauge 'lift heavy': choose 4–6 for heavy work and aim to fail around the top of the range.
- If you can exceed the range, increase weight; if you can't reach it, reduce weight and preserve form.