A year from now, what would you most want to be true?

By choosing and continuing you agree to our Terms and Privacy Policy.

How old are you?

This sets the benchmarks we score you against.

You're not unfit

Most women arriving here have been doing workouts built for a 30-year-old's body. Those stopped working for a reason — and the reason isn't effort.

Which is closest to your shape now?

Illustrations, not photos. Pick the nearest.

Rounder through the middle

Fuller all over

Fuller hips and thighs

Straighter, with a softer middle

And which is closest to where you want to be?

Visualising it is half of sticking to it.

Thin

Toned

Curvy

Just a few sizes smaller

What have you already tried for it?

Choose all that apply

It’s not that you stopped trying. The rules changed.

Sleep cortisol stores at the waist

Muscle about ½% a year

Deep belly fat moved to around the organs

Eating less on its own takes muscle with it, the thing that burns. That’s why it stalled.

What's changed in the last few years?

Choose all that apply

It's physiology. Not willpower.

Oestrogen doesn't only affect your cycle. There are receptors for it in all four of these — which is why so much changed at once.

Muscle about ½% a year

Bone loses density faster after 50

Tendon stiffer, slower to repair

Cartilage the joint lining thins

You said you want to be stronger for everyday things. Lean muscle falls about half a percent a year through the transition — it's the most reversible thing on your list.

How tall are you?

What do you weigh at the moment?

BMI is a blunt tool after 50: it can’t see where the weight sits, or how much of you is muscle. That’s why we asked about your shape.

Where would you like to get to?

Your goal weight.

Here’s where you’re starting from

In a typical week, how much do you move?

Everyday movement counts — walking, gardening, housework.

Can you get up from the floor without using your hands?

No wrong answers — this just sets your starting point.

Can you carry shopping up a flight of stairs without stopping?

Can you stand on one leg for 10 seconds?

Hold a chair back if you need to — that's an answer too.

By mid-afternoon, how do you usually feel?

Where do you feel stiff or achy in the mornings?

Choose all that apply

How are you sleeping?

Sleep does more for the middle than most people think.

These aren't separate problems

Stiff hips, a shoulder that won't free up, hands that ache in the morning — most women collect them one at a time and assume they're just wearing out.

“The musculoskeletal syndrome of menopause”, Climacteric, 2024

Oestrogen receptors sit in cartilage, tendon and the lining of your joints. In 4 of 10 women who are scanned, the imaging comes back completely normal.

Do you ever leak when you cough, sneeze, laugh or jump?

We ask because it changes what we'd put in your plan.

Then we won't ask you to jump

Around half of women your age would give the same answer, and almost no exercise program thinks to ask.

Jumping raises the pressure inside your abdomen faster than your pelvic floor can meet it. So we'll load your bones a different way — and add pelvic floor work, which has good evidence behind it.

Anything we should work around?

So we can choose movements that are safe for you.

Here’s how your days are running

Mobility first, then strength

You said you want to be stronger for everyday things. Your answers say strength is holding up better than you'd think — it's stiffness making everything feel harder. Mobility first gets you to strong faster.

How are you sleeping?

This sets how long your sessions are.

Are hot flushes or night sweats part of your day?

We can't stop these — but we can make sure your sessions don't set them off.

Who else are you looking after at the moment?

Choose all that apply

What have you got at home?

Choose all that apply

Three days. Fifteen minutes. A chair.

That's enough to work on what your answers pointed to.

Shown here for a mobility-first profile. Balance-first sees the falls figure; energy-first sees walking speed and endurance.

Do you relate to the statement below?

Do you relate to the statement below?

When you've tried to get moving before, what got in the way?

Choose all that apply

Starting at 15 minutes a day. We’ll keep you on track.

Fifteen minutes a day to start, and it fits in the gaps. No clear morning, no gym bag, nobody else’s cooperation.

Fifteen minutes is not selfish

When women in midlife are asked what stops them exercising, the answer isn't time — it's that everyone else comes first.

What matters most about staying strong?

Choose all that apply

How fast do you want to go?

Is there something you’d like to feel your best for?

When is it?

Roughly is fine.

Your personalized plan schedule

At the pace you chose, our estimate has you at your goal of

Get ready to shine on your

*An estimate from the pace you chose and your numbers, not a guarantee. It assumes three sessions a week and the eating guide. Results vary. Check with your doctor before starting.

Putting your plan together

This only takes a few seconds.

What should we call you?

Only used to make your plan feel like yours.

Where should we send your plan?

Your plan and your sign-in link land here. Nothing else — no newsletter.