Know exactly what to do to build muscle and feel good in your clothes again.
Menopause Strength Studio
A step-by-step strength program for women in perimenopause and menopause. Three workouts a week, at home, in the app.
$59 every 4 weeks · Cancel anytime
Your body is changing.
Your training should change with it.
It's not that you stopped trying.
You're doing what used to work. Maybe even more of it. But your body is changing faster and differently than it used to, and the workouts that worked in your 30s now leave you tired, sore, or seeing no change.
Your work pants fit differently. Your energy is gone by mid-afternoon. And between meetings, family and everything else, there's no time to figure out a new plan on your own.
You don't need more motivation. You need a plan built for the body you have now, one that tells you exactly what to do.
Strength training 3 workouts per week
Optional cardio workouts
Mobility & Recovery support
Instructional videos & modifications
Progressive 12-week phases
Access in ABC Trainerize app
HOW IT WORKS
Three steps. No guesswork.
1.
2..
3.
Choose your starting level · Most women start with Foundation.
Open your workouts in the ABC Trainerize app. · Your first one is waiting: Week 1, Workout 1A.
Train 3 times a week · Every 12 weeks, you move up to the next level automatically, for up to 72 weeks.
What you get, and why it matters
Everything is planned for you. You just show up.
3 strength workouts a week · About 30 minutes each at Foundation: three sessions to build muscle and strength, without taking over your week.
Video demonstrations and modifications · You know how each exercise should look, and there is an easier option when you need one.
Recommended dumbbell ranges for every level · You know how heavy to go from day one.
Mobility, stretch, and Restore and Release videos · Something useful for stiff, tired or low-energy days
Every workout laid out in order · No planning and no guessing. Open the app and start.
A lighter deload week every 4th week · Time to recover, so you keep progressing instead of burning out.
Supportive Cardio (optional light and medium intervals) · Extra movement when you have the energy, never required.
The app community · Encouragement from women following the same program
Fat loss · Strength training helps you build and keep muscle. Losing fat also depends on what you eat, how you sleep and your stress. The Studio gives you the training. If you'd like help with the rest, that's what my private coaching is for.
Where should you start?
Every level includes the same features and costs the same. Your starting level decides how much of the 72-week journey you get.
Foundation
Up to 72 weeks of training
Not sure? Start with Foundation. It’s the right place for most women
New to strength training, returning after a break, or rebuilding consistency.
MOST WOMEN START HERE
Resilience
Up to 36 weeks of training
You want more stamina and muscular endurance, with recovery built in.
Progression
Up to 48 weeks of training
You're comfortable with the basics and ready for heavier options.
Performance
Up to 24 weeks of training
You train consistently and want more challenge.
Mastery
Same price at every level: CA$59 every 4 weeks.
What each level focuses on
Foundation · Weeks 1–12: good form, joint-friendly strength and the basic movement patterns.
Resilience · Weeks 37-48: stamina, full-body capacity and a steady recovery rhythm.
Momentum · Weeks 13-24: steady progression, controlled tempo and stronger full-body sessions.
Performance · Weeks 49-60: heavier options, stamina and control when your muscles are tired.
Progression · Weeks 25-36: heavier dumbbell options and more muscular endurance.
Mastery · Weeks 61-72: strong technique, training independence and long-term strength.
Up to 12 weeks of training
You're experienced and want a long-term routine.
Momentum
Up to 60 weeks of training
You've finished Foundation or already have some strength-training experience.
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 to build muscle and strength, and feel good in your clothes.
You'd rather follow a clear plan than piece together random workouts.
You can train 3 times a week, at home or at the gym.
You want a plan that respects recovery and low-energy weeks.
You want structure without needing 1:1 coaching.
This may not be the right fit if…
You want 1:1 coaching, form feedback or live calls.
You need a custom nutrition plan or medical guidance.
You need physiotherapy, pelvic floor treatment or injury rehab.
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.
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Each workout includes a warm-up, power exercises and the strength workout. Foundation workouts take about 30 minutes, and they get longer as you move up, to about 50 minutes in Mastery. You do 3 a week.
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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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Dumbbells, a resistance loop, a mini band and a mat. Some exercises use a medicine ball, massage ball, kettlebell, bench or box, but substitutions are shown. You can use a towel, the floor, an ottoman, the edge of a sofa, stairs or a sturdy bench.
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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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You pay CAD $59 every 4 weeks. Payments are processed Sunday at midnight, and your next workouts open on Monday.
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You can cancel anytime with log in to the web version of ABC Trainerize.
Open My Purchases.
Select the menu beside their eligible subscription.
Click Cancel Auto-renew
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On lower-energy days, use lighter weights, do fewer sets, rest longer, or choose mobility or a walk instead. Adjusting is part of the plan.
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Yes, the program helps you build muscle and strength meanwhile you start losing fat. Keep in mind that you can build muscle and lose fat without the scale moving.
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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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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.
Your first workout is ready.
Week 1, Workout 1A is waiting in the app. Three workouts a week, a clear plan for every one of them, and up to 72 weeks to get stronger at this stage of life.
$59 every 4 weeks · Cancel anytime
Health note: Menopause Strength Studio is a self-guided fitness program for general education and fitness purposes only. It is not medical advice. Please talk to your healthcare provider before starting, especially if you have an injury, a medical condition or pelvic floor concerns. Full disclaimer on the sign-up form.