Workouts · Premium

Train for the next 30 years.

Programs built for changing hormones, bone-protective strength, joint-friendly cardio, pelvic-floor-aware core. Done at home with two dumbbells.

New here? The case for why lifting and walking matter in midlife lives on Movement. This page is the plan.

Your tools, free & on-device

This week, in one place.

Check in, plan the week, log what you did, swap exercises for the kit you actually have. Pick a tab, the others will be there when you need them.

Free · weekly check-in

How did this week land in your body?

Four small questions. Your answers shape what next week's plan should look like: when to push, when to pull back, when to swap a lift for a walk. Stays on this device.

Free for everyone, start today

Three things you can do this week without paying us a cent.

The single most useful version of each program, enough to feel a difference inside ten days. The full progressions, deload weeks and pelvic-floor work live behind Premium.

Five compound lifts to slow bone loss and protect lean mass.

Try this week: Start with goblet squats, 3 sets of 8, a weight you could do 12 with. That's your week one.

Foundations strength

30 min · 2× a week

Five compound lifts to slow bone loss and protect lean mass.

Try this week: Start with goblet squats, 3 sets of 8, a weight you could do 12 with. That's your week one.

Walking ramp

20 → 45 min · 4× a week

Build aerobic base without taxing joints or sleep.

Try this week: Walk 20 minutes at a pace you can hold a conversation through. Four times this week. That's it.

10-min mobility reset

Daily, anywhere

Hips, mid-back, ankles. The three places menopause stiffens first.

Try this week: Cat-cow ×8, world's greatest stretch ×4 each side, deep squat hold for 30 seconds. Before coffee.

Free · printable & shareable

Weekly plans you can print, save, or share.

Each plan opens as a clean printable page, warm-up, full week-by-week breakdown, and the osteoporosis & menopause-aware safety notes you need taped to the fridge. Hit Print to take it to the gym, or "Save as PDF" in the print dialog to send it to a friend or your physio.

Filter by what you're feeling

Strength, 4 week starter

Two sessions a week, two dumbbells. Built around the bone-loss window of perimenopause.

Day A · Lower body + push
Day B · Upper body + hinge
Optional Day C · Full body finisher

Walking, 4 week ramp

Conversational pace to brisk intervals over four weeks. Joint-friendly aerobic base.

Week 1 · Build the rhythm
Week 2 · Add elevation
Week 3 · Brisk intervals
Week 4 · Long walk

Mobility, 10 min daily

Three short routines for morning, midday and evening. Hips, mid-back, ankles.

Morning · Wake the spine
Midday · Desk reset
Evening · Wind down

Pelvic floor + core, 2× weekly

Breath-led core work, no crunches, no breath-holding. Designed with menopause in mind.

Session A · Activate
Session B · Integrate

A note on starting

These are starting points, not prescriptions. If you're returning from surgery, injury, prolapse, or a long break, work with a physiotherapist or qualified trainer for the first few weeks. Progress load before reps. Sleep is part of training.

From members

What kind of movement actually stuck?

The walk, the lift, the swim, the yoga class, what you keep coming back to, and the small thing that made it sustainable.