Dionna Hickox

Dionna Hickox

Muscle Through Menopause

Muscle Through Menopause

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Muscle Through Menopause is your beginner friendly strength training plan designed to help you build lean muscle, boost energy, and feel like you again. No gym required. Just dumbbells, doable workouts, and results that go beyond the scale. It’s time to stop shrinking and start strengthening. Let’s rewrite what midlife looks *and feels* like.
Goal:
Strength
Weight lifting, Lower Body, Upper Body
4 weeks program 5 days/week 45-60 mins
Level:
Beginner
Goal:
Strength
Weight lifting, Lower Body, Upper Body
4 weeks program 5 days/week 45-60 mins
Level:
Beginner
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About the program

Muscle Through Menopause is a 4-week, dumbbell strength training program created to help women over 40 build muscle, boost energy, and feel strong again—right from home. This program follows a 5-day split each week: • Chest + Triceps • Legs (Glutes + Hamstrings) • Back + Biceps • Legs (Quads + Calves) • Shoulders + Abs You’ll repeat the same workouts each week, focusing on increasing your strength and improving your form. The goal is to lift heavier in Week 4 than you did in Week 1 to support lean muscle and overall confidence. This program is ideal if you: • Are newer to strength training • Want a simple but effective plan to follow • Are looking to build strength and feel capable again • Prefer workouts you can do from home with minimal equipment Required Equipment: • Dumbbells Optional Equipment: • Bench • Yoga mat Additional Recommendations: • Aim for 7,000 steps per day • Consume at least 100 grams of protein daily • Drink ½ your body weight in ounces of water each day Questions? Email me: hi@dionnahickox.com Join our EveryBODY Fit Club community on Facebook: facebook.com/groups/everybodyfitclub

    Workouts

    Chest & Triceps
    Chest & Triceps
    5.0
    9
    Legs & Abs
    Legs & Abs
    5.0
    6
    Back & Biceps
    Back & Biceps
    5.0
    5
    Legs & Abs
    Legs & Abs
    4.8
    4
    Shoulders
    Shoulders
    5.0
    3
    Love this app!!! Every workout is challenging and I've had amazing results.
    Carrie
    Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
    Laura
    Clear, strightforward, focused workouts that are enjoyable and effective.
    Jess

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    Track your weights, time, and reps. Take notes to capture your thoughts when working out
    Streaks
    Make sure you stay on track with your goals
    Favorites
    Save your favorite workouts with one tap
    Lifetime Access
    Once you purchase, you own the program forever!
    /images/landing/features/reminders.pngframe
    /images/landing/features/reminders.pngframe
    Reminders
    Set workout reminders to stay on track!
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    About Dionna Hickox

    Your Fitness Bestie

    I created this space for women like us, navigating midlife, juggling all the things, and trying to feel strong, energized, and like ourselves again. I know what it’s like to wake up in a body that feels unfamiliar (thanks hormones) and wonder where your energy went. I’ve been there. That’s why I started lifting weights, fueling my body better, and focusing on strength over “skinny.” It changed everything! I’m here to share what worked for me: simple, effective workouts, no pressure, no perfection. Just real progress for real life. It’s never too late to feel strong and confident. Let’s make this next phase of life, the best phase of life, together. 💪

    Frequently asked questions

    What makes this app different? How do I know it will work for me?
    If you haven’t had success with other workout apps in the past, it’s understandable to be skeptical. But with the right guidance, support, and fresh content, you can achieve the results you want. Instead of static programs or PDFs with no assistance, this platform offers dynamic, interactive workouts. New programs and instructional videos are added regularly to keep you motivated and engaged. Plus, if you ever need help, you can reach out directly for questions, feedback, or to share your progress!
    I’m a beginner, is this for me?
    No matter where you are in your fitness journey, this platform can help you succeed. Workouts and programs are designed for all fitness levels, with expert guidance every step of the way. You’ll be provided with easy-to-follow videos and clear instructions, ensuring you can perform each exercise safely and effectively.
    Do I need to purchase equipment?
    It depends on the workout! Make sure to check out each program to see what is required to complete it. No matter what you have access to, there’s something for everyone to help you get in shape!

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