Principle 1 — Mechanical tension. Estrogen fluctuations reduce muscle protein synthesis efficiency. Moderate effort no longer signals the body to hold muscle. You need to lift heavy enough that your body considers muscle non-negotiable.

Principle 2 — Your pain is structural, not random. Neck/shoulder pain = weak mid back and poor scapular control. Right knee + left ankle = hip instability and side-to-side asymmetry. Lower back curve = anterior pelvic tilt from weak deep core and disengaged glutes. Train around it, not through it.

Equipment note. This program uses what you have: barbells, dumbbells (25lb and 50lb pairs), kettlebells (10/15/20lb), resistance bands, treadmill, and squat box. No cable machines. Band substitutions are specified where relevant.

Progression rule. Each week pick one: add 5lb, add one rep per set, or improve tempo/control. Not all three at once.