Fitness that works with your body, not against it

Where are you right now?

PerimenopauseThings are changing

MenopauseI'm in it now

PostmenopauseI'm through it

I'm not sureThat's common

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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.

How old are you?

This sets the benchmarks we score you against.

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

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.

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.

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

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.

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 programme 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.

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.

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

Choose all that apply

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

What should we call you?

Only used to make your plan feel like yours.

How are you feeling about starting?

Putting your plan together

This takes about 20 seconds.

Margaret — mobility first, then strength

Based on your 10 answers

Mobility moves most because it's what we'd train first. Energy barely shifts — an honest projection has things that don't change. Typical for women starting where you did, not a promise.

Margaret, here's what changes first