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Women

Looking for a women's gym program that accounts for your body at every stage of life, instead of a men's plan copied and pasted? Our women's programs cover pregnancy, postpartum, menopause and general fitness, with programming actually designed for you.

Prenatal supports all three trimesters gently, Postpartum guides your return after rehabilitation, and Strength & Menopause protects bone density past 45. Women's Home and Women's Gym build shape and tone, at home or at the gym, while In Phase syncs training with your menstrual cycle.

Pick a program based on your actual life stage rather than your fitness level: whatever it is, there's a dedicated one built for it, from a first careful return to training to real performance work with Track & Field for Women.

Not sure yet?

Try the method first with the Starter Week: three full-body sessions written like our Women programs, free, no credit card.

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Which women’s workout program should you choose?

The one that matches your stage of life, far more than your fitness level. To build shape and tone at home, Women’s Home runs 9 weeks at three sessions a week, using resistance bands and a pair of dumbbells. At the gym, Women’s Gym builds strength and shape over 12 weeks, at the same rhythm of three sessions, with the finer load progression a fully equipped gym allows.

Should you train around your menstrual cycle?

Nothing forces you to, but if your energy clearly rises and falls with your cycle, your programming might as well take it into account. In Phase lays out 4 weeks of training over one full cycle, repeated across 3 cycles, at 2 to 3 sessions a week, adjusting volume and intensity to each phase. Our guide to training with your menstrual cycle explains the logic in detail.

What about training during and after pregnancy?

Prenatal supports all three trimesters with three gentle sessions a week, to be followed with your doctor’s or midwife’s approval. After the birth, rehabilitation comes first: Postpartum then takes over for 8 weeks, at three sessions a week, so you come back without skipping steps. The guide to exercise after childbirth covers when and how to start again.

How should training change after 45?

The priority shifts from shape to muscle and bone. Strength & Menopause dedicates 12 weeks to exactly that, at three sessions a week with dumbbells, bands and gym options: progressive loads, never extreme ones, and constant attention to the joints. This stage also has its own page: the senior programs.

And if you’re chasing performance?

Women’s Track & Field structures 12 weeks of power, speed and injury prevention for athletes already in training, between the gym and the track, at three sessions a week. At the other end of the path, if you’re pushing open a gym door for the very first time, our guide for women starting strength training explains where to begin, without jargon or pressure.

PDF programs that stay yours for good

Every program is a detailed PDF: exercises, sets, rest times, week by week progression and alternatives for the equipment you have. You download it once, follow it at your own pace, and it stays yours. For the periods when your body simply asks to be looked after, back, posture or flexibility, browse our health programs too.