Health & fitness programmes for women in midlife
Midlife Fitness Foundations
This is our flagship 8-week online health & fitness group coaching programme exclusively for women in midlife. The package includes a personalised midlife fitness & nutrition plan designed around you, your lifestyle, and your goals, with 8 weeks of coaching and accountability to keep you on track. The programme uses an evidence-based approach delivered by expert coaches.
MFF is perfect for busy midlife women who want a supportive fitness and nutrition reset with coaches they can trust.
We are excited to be working with academics at Sheffield Hallam University to run a research project alongside our April course. Researchers will explore the experiences of women taking part in Midlife Fitness Foundations and assess the physiological and behavioural impact of the programme. If you sign up for the 8-week, online Midlife Fitness Foundations programme in April 2026, you will be invited to participate in this research.
Our next Midlife Fitness Foundations programme starts 27th April 2026. We cap numbers to ensure a high-quality experience for everyone.
Fitness programme
- Improve muscle strength
- Boost your bone health
- Regain your fitness
More info on fitness
Your coach will create a personalised plan based on your goals and preferences. Most of our clients are very busy, so a lot of thought goes into getting most ‘bang for your buck’.
Every plan is different, but they usually include strength training exercises (home or gym) to improve body composition, muscle & bone health. Movement and mobility work to increase your activity levels and help flexibility. Aerobic exercise to improve overall fitness and health.
We’ll come up with a plan that fits into your life….and then we’ll coach you through it.
Nutritional support
- Fuel with confidence
- More mindful eating
- Learn what works
More on nutrition
Exercise and nutrition go hand in hand. We see many women who want to change their body composition and end up tired and under-fuelled.
By logging your meals in a food journal, we’ll work with you to understand your eating patterns and to see where the quick wins are. This might be around timing of meals, understanding macronutrients, quantity and variety of food or refuelling after exercise.
You’ll learn new, evidence-based strategies from your coach based on the nutritional needs of women in midlife.
Midlife health essentials
- Joint health
- Pelvic floor
- Menopause management
More on midlife essentials
We take into account all of the essential factors that affect women’s health in midlife. Your plan really is tailored to you, so if you are concerned about your pelvic floor function, we’ll build that into your plan. If you have an injury or joint pain, we’ll work around it. And if we think that you need to chat to your GP about your menopausal symptoms, we’ll tell you straight away.
On a practical note, we listen to how much time you have each week, what time you like to work out, whether you have gym membership or want to exercise at home.
Home Grown Strength – Currently being updated – check back soon
Our self-guided introduction to strength training for busy women who want to train at home. Includes three home-based workouts per week, delivered in month-long, progressive blocks. Requires minimal kit (mat, dumbbells and mini bands) and is delivered via our user-friendly app.
The content of the programme is designed specifically for women in midlife. Exercises are carefully selected to support muscle strength, bone and joint health, balance and pelvic floor health.
Home Grown Strength is perfect for midlife women who are short on time and want to train at home. It suits women who feel motivated but want a structured, clear programme.
Training, Education & Consultancy
Anna has extensive experience in training and education. She has a PGCE in adult education and has developed and delivered many health and fitness courses. We deliver training on many aspects of menopause, exercise and nutrition for health care professionals, coaches/PTs and workplaces.
Please contact us directly for more information coach@midlifefitnesscoaching.com
“The Menopause Practitioner course has truly expanded my knowledge and inspired me, giving me the confidence to take what I’ve learned and use it to better support my clients. Anna Lowe’s teaching was clear, knowledgeable, and friendly, delivered in a way that made me feel comfortable contributing and engaging fully. I would highly recommend both the course and Anna to anyone looking to develop in this area.” Laura Beech PT
Midlife Fitness Foundations – Graduate Programme
Ongoing support with a monthly subscription for people who have completed our Midlife Fitness Foundations programme.
Keep the momentum going with structure, support, and accountability.
This affordable, flexible option includes continued access to our app, ongoing nutrition support, personalised workouts and bespoke habit coaching.
The Graduate Plan is ONLY for women who have completed one of our other programmes.
Not sure which programme is right for you? Get in touch we’d love to chat!