Strength + Longevity Training System
The Vyta Workout Protocol.
An 8-week program to build strength, improve body composition, enhance metabolic health, and create long-term consistency — through structured resistance training and Zone 2 cardio.
Program Overview
Strength that supports your life — not just your workouts.
This is a four-day-per-week training system designed specifically for women navigating midlife. It blends progressive resistance training with Zone 2 cardio to protect bone density, support hormone sensitivity, and improve metabolism — the outcomes that matter most through perimenopause and beyond.
Sessions run about 40–60 minutes and progress over two phases across eight weeks.
Core Principles
- Progressive overload — increase weight each set
- Form before weight, at all times
- Final 2 reps should approach failure
- Consistency over perfection
Weekly Structure
Your training week
How It Works
Methodology & recovery
Set Structure
- Reps: 10 → 8 → 6
- Increase weight each set
- Rest: 60–90 seconds
Supersets
- Exercises back-to-back, minimal rest
- Then rest 60–90 sec
- Builds efficiency, cardio stimulus & growth
Zone 2 Cardio
- 60–70% max heart rate
- "Can talk, not sing" · 20–45 min
- 2× post-lift + 1× dedicated
- Incline walk, stair stepper, outdoor walk
Warm-Ups
- Upper days: band circuit — 2 rounds × 15 (pull-aparts, overhead pulls, tricep pulls, rotating hold)
- Lower days: 5 min incline walk or light cycling
Program Structure
Two phases, eight weeks
Weeks 1–4
Foundation
- Focus: form, stability, movement patterns
- Moderate weight progression
- Controlled tempo
Weeks 5–8
Progression
- Focus: strength, unilateral work, intensity
- Increased complexity + balance work
- More advanced movements
Daily Workout Protocols
The full program, day by day
Tap any training day to expand its exercises. Each day shows both the Weeks 1–4 (Foundation) and Weeks 5–8 (Progression) lists side by side.
Superset focus (core included)
At-Home Modifications
- Bands replace cables / machines
- Tables for inverted rows
- Stability ball for curls
- Chair-based squats
- Bodyweight substitutions where needed
Coaching Notes
- Emphasize mind-muscle connection
- Correct posture + alignment
- Reinforce breathing patterns
- Track weight, form & endurance gains
"We're building strength that supports your life — not just your workouts. Progress is measured in consistency and confidence, not perfection."
Success Metrics
- Strength progression (weekly load increases)
- Improved stability + balance
- Increased Zone 2 tolerance
- Body composition changes (InBody / ShapeScale)
- Energy + recovery improvements
Ready to Begin?
Train with a plan built around you.
Our physicians and coaches tailor strength and longevity training to your labs, hormones, and goals — so every session moves you forward.