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.

START WITH FOUNDATION
EXPLORE THE LEVELS
Icon of a dumbbell with a brown outline on a transparent background.

Strength training 3 workouts per week

Outline of a heart with an ECG line running through it, symbolizing health or heart health.

Optional cardio workouts

Outline of a heart with a thin brown border on a transparent background.

Mobility & Recovery support

Outline icon of a laptop with a play button on the screen.

Instructional videos & modifications

A brown illustration of a calendar icon with a spiral binding on top.

Progressive 12-week phases

Outline drawing of a modern smartphone with a circular home button at the bottom center, rounded edges, and a large rectangular screen.

Access in ABC Trainerize app

Start with Foundation

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.

Start with Foundation

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.

Line drawing of a plant with seven leaves on a dark circular background.

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 $247

Start Foundation
Line graph with ascending bars and an upward trending arrow on a brown circular background.

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 $247

Go with Momentum
An upward trending arrow representing growth or increase, inside a dark circle.

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 $247

Move into Progression
White outline of a lotus flower on a brown circular background.

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 $247

Build Resilience
A white outlined star on a dark gray circular background.

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 $247

Train with Performance
Icon of a crown inside a brown circular background.

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 $247

Reach Mastery

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.

START WITH FOUNDATION
Illustration of a hand gripping a dumbbell with lines radiating from it, symbolizing strength or fitness.

3 structured strength workouts per week

Outline of a heart with a heartbeat line running through it.

Optional interval cardio workouts

Outline of a person with multiple arrows pointing in different directions behind them, inside a circle.

Mobility, stretch & recovery sessions

Icon of a laptop displaying a play button and a video progress bar, representing video viewing or streaming.

Instructional videos & modifications

Line drawing of a person meditating in a cross-legged sitting position, with a dot on the chest and lines extending from the arms indicating energy or movement, all in a simple, outline style.

Restore & Release exercise videos

Outline of a smartphone with a circular home button at the bottom center, a large rectangular screen in the middle, and rounded corners.

Access in the ABC Trainerize app

This is for you if…

A large brown checkmark enclosed in a brown circle on a black background.

You are in perimenopause, menopause, or post menopause.

A large brown checkmark icon on a black background.
A large, brown check mark on a black background.

You want menopause-focused strength training designed for midlife.

A large brown checkmark symbol on a black background.

You are tired of starting over every Monday.

A large check mark symbol in a light brown color on a black background.

You want realistic progress instead of extreme workouts.

A large brown check mark in a check mark box.

You want guidance that respects recovery and energy changes.

A large, brown checkmark symbol on a black background.

You want to feel stronger, more capable, and more confident in your body.

You want structure without needing 1:1 coaching.

A brown check mark symbol.
A large checkmark icon in a tan color on a black background.

You value consistency over punishment.

This may not be the right fit if…

A circular black sign with a bronze border and a bronze 'X' in the center, indicating a No Exit or Do Not Enter sign.

You are looking for personalized 1:1 coaching.

Large brown X over black background
Large brown check mark on a black background.

You need a custom nutrition plan or medical guidance.

A large black circle with a brown checkmark in the center.

You want live coaching calls or individual feedback.

Large brown letter X on a black background.

You need physiotherapy, pelvic floor treatment, or injury rehabilitation.

Large brown X symbol on a black background

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.

START WITH FOUNDATIONS

  • 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.

  • Yes. The program can be completed at home if you have the recommended equipment and enough space to move safely.

  • 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.

  • 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.

  • 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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

Start With Foundation
Explore All Levels