What’s Best Total Body or Split Routine in Menopause

Which is the best workout routine for you right now – total body or split routine in menopause?

This episode unpacks a recent study by Brad Schoenfeld comparing results from total body or split routine in menopause. 

The study did not actually address menopause. But if we know we are capable of making the same relative strength gains as males, then I’m considering this study as still relevant for us to consider in menopause. 

 

How the study was done:

• Untrained males, no resistance training in the previous 6 months.
• Exercise consists of 16 sets per muscle group per week per both groups 

 

Total Body Routine

• Trained each muscle group 4 per week (MTThF) 
• 4 sets each:
  • bench press
  • cable triceps pushdown
  • shoulder press
  • seated row
  • biceps curl
  • squat 
  • leg curl.

 

Split Routine

• Session A
  • Mondays & Thursdays
  • 8 sets each:
    • bench press
    • inclined bench press
    • cable triceps pushdown
    • triceps kickback
    • shoulder press 
    • front dumbbell raise. 
• Session B
  • Tuesdays & Fridays
  • 8 sets each:
    • seated row
    • lat pulldown
    • biceps curl
    • hammer curl
    • squat 
    • Leg curl. 

Study Conclusion

• Training Volume for Strength
  Strength gains derived from frequency manipulation are driven by the increase in training volume. When constant, increased frequency does not seem to provide additional benefits.
  
  However, most studies suggest a resistance training frequency of 3 or fewer days per muscle group per week. A schedule of 4 days per week provides no additional strength gains relative to 2 days per week.
  
  Ideal or excessive training volume can be unique to each individual.
  
  
• Time
  The biggest challenge for most humans is Time.
  Disrupted or irregular schedules (MTTHF) can happen.
  
  
• Rest & Recovery
  Ideally 1-2 minutes rest between sets.
  Recommended 48 hours minimum to recover between use of same muscle groups. 

Muscle mass and hypertrophy could be built by either, but fat loss may benefit more from total body routine - based on greater muscle protein stimulus and EPOC. 

 

A Quick Overview on Total Body or Split Routine in Menopause

Total Body Workouts

Pros:

• More flexible with schedule.
  Easier to fit in and stay consistent with—especially helpful if life gets unpredictable.
• Higher metabolic boost.
  One study showed 8x more metabolic benefit from total body training than split routines.
• Efficient muscle protein synthesis.
  Stimulates multiple muscle groups at once, increasing post-exercise recovery benefits.
• Better for fat loss.
  However, recently Brad Schoenfeld showed that as long as volume is equal they can provide the same results. 

Cons:

• Challenging to manage volume.
  Hard to include enough exercises for each muscle group within one session.
• Fatigue if overdone.
  Doing total body workouts too frequently (e.g., 4x/week) without proper rest can backfire.
• Not always optimal for specialization.
  Doesn’t allow focused work on one muscle group (e.g., building glutes or shoulders).

 

Split Routine:

Pros:

• Allows for more focused volume per muscle group.
  Easier to do 2+ exercises per muscle group and more sets—important in post-menopause.
• Can be energizing per session.
  Training just the upper or lower body can feel lighter and more focused.
• Useful for variety and advanced training.
  Great for incorporating more complex splits and periodization.

Cons:

• Harder to stay consistent.
  If you miss a day, it’s harder to make up and can throw off the weekly balance.
• Time-dependent.
  Requires more days per week and more planning—can be a challenge for busy midlife women.
• May lack full recovery.
  Without intentional spacing (e.g., Monday/Thursday vs. back-to-back days), results can suffer.
• Not ideal if energy is low.
  During menopause, fatigue can make it harder to consistently do split routines.

 

Total Volume if equal can both produce results in Total Body or Split Routine in Menopause

 

Other Episodes You Might Like:

• Previous Episode - Autoimmune Disease in Menopause and Changing Treatment Status Quo
• Next Episode - Women's Wellness Adventure Travel After 50
• More Like This - Cortisol and Exercise in Menopause

 

Resources: 

• Get your lean, clean Flipping 50 Protein Powders to maintain muscle and support metabolism.
• Book a Discovery Call with Debra to talk about your own menopause or becoming a coach.