Menopause Strength Studio
Train with intention through every stage of midlife with structured strength workouts, mobility, recovery options, and realistic progressions designed for your changing body and real life.
Your body is changing.
Your training should change with it.
A menopause-focused strength training system for women in perimenopause, menopause, and post menopause who want to build strength, confidence, and consistency without extreme workouts or all-or-nothing pressure.
Maybe your energy feels different than it used to.
Maybe the workouts that once worked for you now leave you tired, sore, frustrated, or inconsistent.
Maybe you want to strength train, but you are tired of random workouts, conflicting advice, and programs that were never designed for this stage of life.
Menopause Strength Studio gives you a clear, menopause-focused strength path so you can stop guessing and start building strength with structure, confidence, and realistic progress.
Strength training 3 workouts per week
Optional cardio workouts
Mobility & Recovery support
Instructional videos & modifications
Progressive 12-week phases
Access in ABC Trainerize app
Which level is the right for you?
Choose the level that meets you where you are
Complete 3 strength workouts per week, with optional cardio, mobility, and recovery sessions based on your schedule and energy.
Each level builds on the one before it, so you can progress with confidence, strength, and support.
Progress gradually, use modifications when needed, and develop a strength routine that feels realistic for midlife and sustainable for the long term.
Choose your starting point
Each Menopause Strength Studio level is 12 weeks and designed to help you continue building strength with structure, confidence, and realistic progression.
FOUNDATION
BEST FOR:
Women who are new to strength training, returning after time away, rebuilding consistency, or seeking a slower, more supportive starting point.
Foundation helps you build a strong, confident base through structured, full-body training designed specifically for midlife.
You will focus on movement quality, joint-friendly strength, confidence with dumbbells, mobility, and building consistency without overwhelm.
Investment: CAD $291
MOMENTUM
BEST FOR:
Women who have completed Foundation or already have some experience with strength training and want to continue building confidence and consistency.
Momentum is where strength training starts to feel more natural, structured, and empowering.
You will continue developing stronger movement patterns, improved exercise confidence, controlled progressive overload, and a sustainable training rhythm.
Investment: CAD $291
PROGRESSION
BEST FOR:
Women who feel comfortable with foundational strength training and are ready for more intentional progression and challenge.
Progression focuses on building more strength, muscular endurance, and confidence with heavier options while still respecting recovery and midlife energy demands.
You will continue improving strength capacity, movement control, workout confidence, and long-term consistency.
Investment: CAD $291
RESILIENCE
BEST FOR:
Women who want to continue building strength while improving stamina, recovery habits, and long-term consistency.
Resilience helps you develop strength you can carry into everyday life.
This phase emphasizes recovery-aware training, muscular endurance, confidence with resistance training, and sustainable strength habits that help you keep progressing without burnout.
Investment: CAD $291
PERFORMANCE
BEST FOR:
Women who feel confident with consistent strength training and want to continue challenging themselves with intention and control.
Performance is designed to help you feel stronger, more capable, and more confident in both workouts and everyday life.
This level focuses on strength progression, stamina, control under fatigue, and confidence with more advanced resistance training.
Investment: CAD $291
MASTERY
BEST FOR:
Women who want to maintain a strong, sustainable training lifestyle and continue progressing safely through midlife and beyond.
Mastery is about owning your strength, your consistency, and your confidence.
This phase supports long-term progression, intelligent recovery, confident movement, and sustainable habits that can continue for years.
Investment: CAD $291
Not sure where to start?
Begin with Foundation. It’s the best starting point for most women.
WHAT’S INCLUDED IN EVERY LEVEL
Everything you need to build strength, support your body, and feel your best in midlife and beyond.
3 structured strength workouts per week
Optional interval cardio workouts
Mobility, stretch & recovery sessions
Instructional videos & modifications
Restore & Release exercise videos
Access in the ABC Trainerize app
This is for you if…
You are in perimenopause, menopause, or post menopause.
You want menopause-focused strength training designed for midlife.
You are tired of starting over every Monday.
You want realistic progress instead of extreme workouts.
You want guidance that respects recovery and energy changes.
You want to feel stronger, more capable, and more confident in your body.
You want structure without needing 1:1 coaching.
You value consistency over punishment.
This may not be the right fit if…
You are looking for personalized 1:1 coaching.
You need a custom nutrition plan or medical guidance.
You want live coaching calls or individual feedback.
You need physiotherapy, pelvic floor treatment, or injury rehabilitation.
You are looking for a quick-fix challenge.
Menopause Strength Studio is a self-guided strength program. If you need deeper coaching, personalized nutrition guidance, symptom strategy, or accountability, my higher-support coaching program may be a better fit.
Frequently Asked Questions
Still have questions? Take a look at the FAQ or reach out anytime. If you’re feeling ready, go ahead and apply.
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No. Menopause Strength Studio is designed with progressive levels so you can start where you are. If you are newer to strength training, returning after time away, or rebuilding consistency, Foundation is the best place to begin.
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Yes. The program can be completed at home if you have the recommended equipment and enough space to move safely.
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You will need access to basic strength training equipment, including dumbbells and resistance bands. Some workouts may also use equipment such as a bench, stability ball, or kettlebell depending on the level and exercise options.
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This program is built with flexibility, recovery, and midlife realities in mind. On lower-energy days, you can reduce weight, complete fewer sets, take longer rest, choose mobility work, or use a gentler cardio option such as walking.
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Menopause-focused means the program was created with midlife women in mind. The workouts consider changing energy, recovery, strength, joint comfort, confidence, and consistency during perimenopause, menopause, and post menopause
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Yes. Repeating a level is completely appropriate. You may choose to repeat a level if you want more time to build confidence, improve form, increase strength gradually, or continue progressing before moving to the next phase.
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Start with the level that best matches your current training experience, confidence, and recovery capacity.
Foundation is best if you are newer to strength training, returning after time away, or want a supportive starting point.
Momentum is best if you have completed Foundation or already have some experience and want to continue building consistency.
Progression, Resilience, Performance, and Mastery are designed for women who are ready for continued challenge, stronger progressions, and more confidence with resistance training.
If you are unsure, Foundation is the safest and most supportive place to begin.
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Yes. The workouts include instructional videos and optional exercise modifications so you can adjust movements based on your strength, confidence, equipment, energy, and comfort level.
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Yes. The ABC Trainerize app keeps your workouts, videos, schedule, and progress in one place. Once you are set up, you will be able to see what workout to complete, watch exercise demonstrations, and follow your plan directly from the app.
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If you experience leaking, heaviness, pressure, pain, or pelvic floor symptoms, I recommend consulting a pelvic health physiotherapist before starting or continuing exercises that increase symptoms.
The program includes exercise modifications, and you are encouraged to adjust load, impact, range of motion, and intensity as needed. Your safety and comfort come first. Strength training can be supportive, but persistent pelvic floor symptoms deserve individualized professional care.
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Each Menopause Strength Studio level is built as a 12-week online program inside the ABC Trainerize app.
Ready to build strength for this stage of life?
Your body is changing, but that does not mean your strength, confidence, and energy are behind you.
Start with a menopause-focused strength program designed to help you feel stronger, more capable, and more consistent in midlife.