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The Midlife Program
This long-term resource offers a movement program, symptom-based classes, and doctor-led education for perimenopause & menopause.
A new way to move, learn, and feel supported through midlife
ABOUT THE PROGRAM
The Midlife Program is a comprehensive fitness and wellness experience designed for women navigating perimenopause and menopause. It brings together a structured movement framework, daily symptom-based solutions, and an expert-led Midlife, Explained guide to help you understand your body and move with confidence. Whether you want guidance or flexibility, this program meets you where you are and stays with you as things change. No pressure to push through, just support that evolves with you.
This program offers a guided 4-week fitness framework designed specifically for what midlife bodies need. With thoughtful programming across strength, mobility, and energizing cardio, it helps you build consistency without burnout and understand the physical needs your body requires during this stage. This isn’t about following one plan forever—it’s about learning movement patterns you can repeat, adapt, and return to. A steady foundation for movement you’ll crave, enjoy, and carry forward through perimenopause and menopause.
Some days call for strength. Others call for softness. Midlife Symptom Support helps you choose movement based on how you’re feeling each day—whether you’re dealing with low energy, disrupted sleep, mood shifts, or days that just feel different. Explore symptom-based class recommendations and supportive videos designed to help you regulate, reset, and keep moving in ways that actually feel good. These options are meant to keep you moving intuitively through midlife.
Midlife comes with questions and this resource is here to answer them. This doctor-led guide features expert conversations on what’s actually happening in your body during perimenopause & menopause, hormones, bone health, sleep, mood, energy, nutrition, dietitian-approved recipes for what your body needs, and more. Designed to inform, not overwhelm, it offers clear, compassionate education you can return to as your body and questions evolve. Because understanding your body changes everything.
EXPERT GUIDANCE
Board-certified psychiatrist and therapist focusing on Women’s Mental Health and Wellness, Reproductive Psychiatry, and Perinatal Wellness.
Board-certified OBGYN, Peri/menopause Specialist and Lifestyle Medicine Physician
Triple Board Certified Integrative Medicine Physician and Founder of hol+
M.D. and Chief Clinical Officer, Midi Health
Emmy Award-winning journalist, New York Times bestselling author, host of The Tamsen Show podcast, filmmaker, menopause advocate
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FAQ
The best workout program for perimenopause and menopause is one that supports hormonal changes, preserves muscle and bone density, boosts energy, and adapts to fluctuating symptoms like fatigue, hot flashes, and mood swings.
The Sculpt Society’s Perimenopause & Menopause Program combines low-impact strength training, sculpt, dance cardio, mobility, and recovery-focused workouts in a structured 4-week plan, and also offers flexibility through out symptom-based class suggestions. The program is designed with medical experts and includes intuitive workout options so women can choose what feels best for their bodies each day—whether that’s a slow, controlled strength session or an energizing full-body workout. This approach supports sustainable results, consistency, and long-term wellness.
During perimenopause and menopause, women should focus on balanced, low-impact workouts that support strength, metabolism, bone health, and recovery—without overtraining or adding excess stress to the body.
An effective routine includes a mix of:
The Sculpt Society’s program is built around these principles, offering daily workout choices, symptom-based recommendations, and built-in recovery, so women can move with confidence and consistency through every stage of hormonal change.
Yes—the right kind of exercise can significantly help manage common menopause symptoms including weight gain, fatigue, brain fog, sleep issues, and mood swings.
Targeted movement supports:
This program includes symptom-based workout recommendations, allowing women to choose classes based on how they’re feeling that day—whether they need calming, grounding movement for low energy and insomnia, or uplifting, energizing workouts for mood changes and brain fog.
Strength training is one of the most important forms of exercise during menopause. It helps support bone density, muscle preservation, metabolism, balance, and overall functional strength, all of which naturally decline during this phase of life.
The Sculpt Society’s Perimenopause & Menopause Program prioritizes low-impact, slow + controlled strength workouts specifically designed for this stage, helping women safely build strength, improve posture, protect joints, and feel confident in their bodies—without high-impact or overly intense training.
The Sculpt Society’s program stands out because it combines expert-backed fitness, education, and community support in one integrated experience.
Unlike generic fitness plans, this program includes:
This is not just a workout plan—it’s a comprehensive wellness experience created specifically for women navigating perimenopause and menopause, helping them feel strong, supported, and empowered at every step.
From depleted to completed, through movement, education and community you can grow into over time.
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