What is Menopause Strong?

Menopause Strong is an 18-week at-home program designed to help you build strength, power and confidence for your postmenopausal years. Alongside your strength sessions, you’ll have access to Pilates-inspired, yoga, cardio, mobility and recovery workouts, giving you the flexibility to challenge your strength, balance, and stability. 

The program also includes an 11-episode educational series led by women’s health educator Sheridan Skye, covering all things perimenopause and menopause.
 

What is involved in Menopause Strong?

You’ll start with a six-week optional Foundations block before progressing into 12 weeks of structured strength training. With 2–3 strength workouts each week, you’ll progressively increase the challenge while repeating key movements to develop your technique, strength and confidence. Workouts run between 20 and 40 minutes

Each week you'll have a set of goals to work toward, including:

Foundations:

2 x Resistance sessions (5 available)
2 x Cardio sessions (3 available) 
2 x Rest & Rehabilitation (4-6 available)

Workouts include:

• Start Strong 1
• Start Strong 2
• Express Core (alternates weekly) - Optional
• Balance Yoga Flow - Optional
• Pilates for Core Strength - Optional

Main Block:

3 x Resistance sessions (7 available)
2 x Cardio sessions (3 available) 
2 x Rest & Rehabilitation (4-6 available)

• Upper Body Strength & Posture
• Full Body Strength & Balance
• Lower Body Strength & Power
• Express Core - Optional
• Balance Yoga Flow - Optional
• Pilates for Core Strength - Optional
• Full Body Strength Pilates - Optional

What Equipment do I need to complete this program?

To efficiently complete this program, you will need the following equipment:

• Bench/Bench Alternative

• Dumbbells

• Barbell

• Resistance Bands

• Pilates Ball

If you don't have access to some of the equipment, you can always use the 'exercise substitution' feature available in the Sweat app to substitute equipment in and out for your strength workouts.

How do the workouts work?

Strength workouts use traditional sets and supersets to train the major muscle groups. As you progress through the program, more traditional sets and tri-sets are introduced to provide variety and gradually increase the challenge. Key exercises are repeated across the blocks, helping you improve your technique, track your progress and build strength.

We encourage you to choose weights that feel challenging while maintaining good technique. Exercise alternatives are available to help you adjust each workout to suit your experience, equipment and needs.

What’s the difference between Perimenopause Strong and Menopause Strong?

Both programs are very similar, but Perimenopause Strong offers slightly more flexibility in how you train each week, appreciating that during this transitional period your body can go through quite a lot of change in terms of energy, hormones, sleep, mood and recovery. Perimenopause Strong also has a greater focus on mobility and joint preparation, while Menopause Strong has a greater focus on balance, stability and power. If you reach menopause halfway through completing Perimenopause Strong, you can either finish the program or switch straight to Menopause Strong - that's totally up to you.

Do I have to do the Foundations block?

Nope! It's completely optional. If you're a beginner, new to structured strength training, or coming back after time off, the six-week Foundations block is designed to build your confidence with full-body, superset-focused workouts, teach you the key movements and get your technique right first. If you already train regularly, you can skip it and get straight into the first main strength block.

Do I have to do all the workouts?

Nope! Strength training is so important at this stage of life, so we do recommend completing the strength sessions each week, but the other workouts are optional. You might swap a strength workout for Pilates on a low-energy day, go outside for a walk as cardio, or do a yoga session to work on your balance. We want you to feel empowered to build a routine that feels great for you and your body, not overwhelming or like a chore.