FOR IMMEDIATE RELEASE
Coach Rob Moal says more cardio and fewer calories speed up muscle loss during menopause. His new free calculator and guide build a plan for each stage.
VANCOUVER, British Columbia, Oct. 4, 2026. Women going through menopause often respond to weight gain and fatigue by running more and eating less. According to Vancouver coach Rob Moal, that approach accelerates the muscle and bone loss that makes the transition harder.
Moal, founder of Train Like Rob, has released a free Menopause Training Calculator and The Muscle First Menopause Training Guide, which give women specific calorie, protein, and strength training targets for perimenopause, menopause, and post-menopause.
More than 10 million women in Canada are over 40, according to the Menopause Foundation of Canada, and most go through perimenopause between ages 40 and 50. Many don’t see it coming. In the foundation’s national survey of women aged 40 to 60, 46% said they felt unprepared for this stage of life. By the time women make the connection, years of muscle loss may already be underway.
“I see the same pattern every week,” said Moal. “A woman in her 40s or 50s is doing more cardio, eating less, and feeling weaker and softer every month. The answer is usually the opposite. Lift heavier, eat more protein, sleep and recover. The calculator gives her real numbers instead of guesses.”
Most online calculators treat every stage of menopause the same, producing a calorie number and a generic eat less, move more plan. Moal’s calculator works differently. Users select their stage and enter age, weight, height, activity level, goal, and optional body fat. The tool applies a stage-specific metabolic adjustment, sets a daily calorie target for the goal, raises protein above standard guidelines to protect muscle, and recommends a strength program matched to the stage.
The Muscle First Menopause Training Guide covers strength training, protein, nutrition, and recovery for each stage, including a weekly training split and sample week for perimenopause, menopause, and post-menopause. It also covers the most common training mistakes women make during the transition, and how to manage appetite changes without crash dieting.
Moal has coached for more than 20 years, trained over 200 clients, and has been quoted in Forbes, GQ, Parade, and Men’s Journal.
Menopause Training Calculator: https://trainlikerob.net/menopause-training-calculator/
The Muscle First Menopause Training Guide: https://trainlikerob.net/free-menopause-training-guide/
Train Like Rob: https://trainlikerob.net/personal-trainer-women-vancouver/
Menopause Foundation of Canada report: https://menopausefoundationcanada.ca/wp-content/uploads/2022/10/MFC-Report_The-Silence-and-the-Stigma_Menopause-in-Canada_October-2022.pdf
Media assets: https://trainlikerob.net/press/
Media may link to or embed the calculator. Images are free for editorial use with credit to Train Like Rob. Interviews, screenshots, and additional comments are available on request.
Train Like Rob is a Vancouver personal training business offering in-person coaching at Evolve Strength and online programs for clients 35 and older.
Rob Moal
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