VitaliaMenopause fitness for women over 50
strength training for women over 50, made for menopause
For iPhone · In-app purchases
Vitalia
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What you can do
Strength for your belly, your arms, your bones and your energy — through perimenopause, menopause and after. No equipment, no account, no jargon. A chair is all you need, and the text is big enough to read from across the room.
Choose what matters — a flatter belly, firmer arms, more energy, strong bones, better sleep, fewer aches, better balance, a healthy heart, fewer bladder leaks — and tell Vitalia where it hurts and what you train with. Every session is built from that, and the programme changes week by week from how each session felt.
Your first session is four movements, seated or holding a chair, and you will finish it. After that: one instruction at a time, two drawings of a woman showing where the movement starts and ends, a countdown you can read across the room, and a voice that counts the last seconds. Touch a drawing and it fills the screen while the session waits. If a movement is too hard, one button makes it easier on the spot — and the programme remembers.
Twenty-five short articles on protein, calcium, vitamin D, sleep, the heart, the bones, hormones and what to ask your doctor, each ending with links to the scientific documents it draws on. No calories to count, and no promise the evidence does not support.
In preparation. Vitalia is a fitness programme, not medical advice. It does not diagnose, treat or cure anything. If you have a heart condition, diagnosed osteoporosis, a recent operation or a pain that worries you, show the programme to your doctor before starting.
Guides
What a sensible training week looks like during perimenopause, menopause and after: how many sessions, how hard, and what to do on the days you feel flat.
A beginner’s path into strength training after 50, with the five movements that matter, how many sets, and how to know you are working hard enough.
Why fat moves to the middle during menopause, what training actually does about it, and which promises to ignore.
Which exercise protects bone after menopause, what the LIFTMOR trial found, and how to train safely if you have been told your bone density is low.
Leaks when you cough, laugh or lift are common after menopause and often improve with training. Here is what the evidence supports and how to practise correctly.
A complete standing and seated workout built around a sturdy chair, for stiff mornings, small flats and days when the floor is not an option.
Falls are the outcome exercise prevents best. What the Cochrane review found, and a five-minute daily balance routine you can do in a kitchen.
Protein targets for women over 50 from the PROT-AGE recommendations, why spreading it across the day matters, and what a day of ordinary food looks like.
An honest look at exercise, hot flushes, broken sleep and low energy during menopause, including where the evidence is weak.
Why the back of the arm softens after 50, what training changes, and a short arm session you can do beside a worktop.
The three stages defined by the STRAW+10 framework, what changes physically in each, and how to adapt training rather than starting over.
How to begin with manageable movements, recovery and clear goals without turning an exercise app into medical advice.
Vitalia
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Menopause fitness for women over 50
For iPhone · In-app purchases