As women, our bodies have unique needs, especially when it comes to exercise and overall wellness. Unfortunately, despite the efforts of organizations like the Women’s Health Initiative, to date only about 10% of all medical research focuses on women’s health. This gap in research means that many of the exercise guidelines and health recommendations we hear are based largely on studies conducted on men.

That’s why as a health coach I switched my focus to strictly women, to be able to dive deep into truths around women’s health. After working with hundreds of women and alongside Functional Medicine doctors, I discovered the 8-4-2-1 Method—a holistic approach designed to support women’s health and hormones, particularly before and during the early stages of perimenopause. This is often one of the methods we work on inside the Lifestyle Changer Program.

The good news is that many of these components can be combined, making it easier to incorporate them into your daily routine. Here’s a deep dive into why this method may work for you and how it could help you thrive.

Understanding the 8-4-2-1 Method

The 8-4-2-1 Method is a straightforward, easy-to-follow plan that breaks down into the following components:

8: Aim for at least 8,000 steps per day.
4: Strength training 4 times per week.
2: 30 minutes of Zone 2 cardio twice per week.
1: Balance and flexibility training at least once per week.
Bonus: If sitting all day, pause once an hour for functional movement.

Now, before you think this is impossible, let’s break down each component to understand how they can contribute to women’s health and longevity and fit into a busy schedule easier than you think:

8,000 Steps Per Day:

Walking is one of the simplest forms of exercise, yet it's incredibly effective, as well as underutilized. Aim for at least 8,000 steps per day to keep your body moving and maintain cardiovascular health.

This step count encourages an active lifestyle, which is crucial in combating the sedentary tendencies of modern life. To the surprise of many, this is often the hardest piece to reach. If you have not yet tracked your steps, you might be shocked as to how many you are actually hitting each day once you do.

Strength Training 4 Times Per Week:

Strength training is a cornerstone of this method. After age 30, muscle mass naturally declines, making it harder to build and maintain. That's why it's so important for women to lift weights.

Strength training helps maintain muscle mass, supports healthy hormone levels, and contributes to overall longevity. When we switch our mindset from working out for aesthetics to working out to add more life to our years, a powerful shift happens!

New research has proven that short workouts are just as, if not more effective, than long workouts for women. Each day focus on a different muscle group, with an emphasis on quality over quantity. Think 2-3 sets with 6-8 reps, 4-5 exercises and done! Remember, to avoid injury and burnout, increase weights, sets, or reps gradually, by about 10% at a time.

30 Minutes of Zone 2 Cardio Twice Per Week:

Zone 2 cardio has been all the buzz lately, especially with studies suggesting everyone should aim for 45-60 minutes, four days a week, for mitochondrial and metabolic health. However, these studies focused on men. For women, especially those nearing or in perimenopause, a gentler approach is often more beneficial, reducing the risk of elevated cortisol levels. Once you hit menopause, for many women Zone 1 is plenty. This varies with each individual and their specific needs.

How to Calculate Your Zone 2 Heart Rate:

To effectively incorporate Zone 2 cardio into your routine, it’s important to know your target heart rate. Here’s a simple way to calculate your Zone 2 range:

Subtract your age from 220 to find your maximum heart rate.
Multiply this number by 0.6 and 0.7 to determine your Zone 2 heart rate range.

For example, if you're 37 years old:

220 - 37 = 183 (maximum heart rate)
183 x 0.6 = 110 (minimum for Zone 2 *number you should stay closest to)
183 x 0.7 = 128 (maximum for Zone 2)

Zone 2 cardio is about working at a level where you’re “breathy but not breathless.” This means you should be able to carry on a conversation, making activities like brisk walking, biking, yoga, or a slower hike perfect.

A good trick to measure this is focusing on nasal breathing. If you need to open your mouth to breath, you have pushed too hard and need to slow down. This approach keeps the heart rate in a range that supports endurance and heart health without overtaxing the body.

Balance and Flexibility Training Once Per Week:

Incorporating balance and flexibility training at least once a week is essential for maintaining mobility and preventing injuries as we age. Activities like yoga, Pilates, or mobility stretches not only improve balance and flexibility but also enhance body awareness and stability. These exercises can be particularly beneficial for supporting joint health and reducing the risk of falls.

Functional Movement Breaks

The bonus component of the 8-4-2-1 Method focuses on functional movement breaks, especially if you find yourself sitting for long periods. Taking small breaks once an hour to move your body makes a huge impact on your health! Functional movement is all about mimicking the motions we use in our daily lives. This can include:

Suitcase squats: These help you practice the motion of lifting groceries or other heavy items.
Hip hinges: These are great for being able to pick things up from the floor.
Push-ups: These build upper body strength that can be useful for tasks like taking heavier items down from a high shelf.

By incorporating these movements into your routine, you not only stay active throughout the day but also build strength and flexibility that translates directly to everyday activities.

The Role of Cortisol in Women’s Health

One key reason this method is effective is its focus on moderating cortisol levels. High-intensity workouts can spike cortisol, our body’s primary stress hormone. For women, particularly those in perimenopause or menopause, elevated cortisol can be harder to manage as it tends to get in a “stuck” state, and can lead to issues like:

Elevated blood sugar
High blood pressure
Low bone density
Decreased cognitive function
Unfavorable body composition changes

These are exactly the problems we’re trying to avoid as we transition through different hormonal phases. That’s why activities like CrossFit or HIIT, which many women love, can sometimes contribute to higher cortisol levels.

I’ve worked with many women who experienced high cortisol and related health issues from such high-intensity workouts. By dialing back and incorporating more stress-reducing exercises, they were almost always able to normalize their levels without medication.

Yoga mat on floor with water bottle, towel and weights sitting on top.

Listening to Your Body

It’s essential to be intuitive and listen to your body’s needs, although it takes time through a wellness journey to build that mind-body connection.

Some days, pushing through a Zone 2 workout might not be what your body needs. Times when you’re sick, stressed, fatigued, or in certain phases of your cycle, like the late luteal phase or menstraul phase, a gentler approach like a walk or light strength training can be more beneficial.

The 8-4-2-1 Method isn’t about perfection; it’s about finding a sustainable balance that supports your unique needs. It’s important to have a routine in place that we strive for and something to come back to when life throws you a wrench. That is exactly what we build in the Lifestyle Changer Program, daily routines and rituals that feel good so they always keep you striving to come back.

If you’re ready to embrace a method that honors your body’s natural rhythms and supports long-term health, this might just be the perfect approach for you.