Days 21-40

Phase 2: Build

Heavy resistance training enters the picture (4-6 rep range). One HIIT session per week, morning only. Plyometrics begin for bone density. Progressive overload starts now.

Open Day 21

If you're on HRT

Phase 2 adds heavy lifting and plyometrics. This is where HRT really shines: estrogen supports bone remodeling (which is why jumps matter) and helps you train heavier with faster recovery. The next 20 days are going to surprise you.

Phase 2 goals

Lift heavier: 4-6 rep range on main lifts
Add one HIIT session per week (morning only)
Introduce plyometric work for bone density
Dial in pre and post-workout nutrition timing
Notice strength, energy, and sleep quality gains

Up next

Phase 3: Peak

Medical Disclaimer

The information on FindMyHRT is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

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Symptom checklist to bring to your doctor
15 questions every woman should ask about HRT
Treatment comparison cheat sheet
What to expect in your first 30 days on HRT

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Phase 2: Build

If you're on HRT

Phase 2 goals

All 20 days of Phase 2

Medical Disclaimer

The HRT Starter Kit

Phase 2: Build

If you're on HRT

Phase 2 goals

All 20 days of Phase 2

Medical Disclaimer

The HRT Starter Kit