Alba MenoStrong Programme
"Stronger Together"
Physiotherapy-led strength and support for women navigating menopause.
Menopause changes your body — but you don’t have to face it alone!
Many women in their 40s and 50s notice changes in their body that feel confusing and frustrating.
You may experience:
• Reduced strength and muscle mass
• Joint stiffness and aches
• Poor sleep and low energy
• Bladder or pelvic floor concerns
• Reduced confidence with movement
These changes are common during menopause — but they are not something you simply have to accept.
With the right approach to movement, strength and education, your body can adapt and become strong again.
A physiotherapy-led approach to menopause strength
The Alba MenoStrong Programme has been designed and led by a Chartered Physiotherapist with a deep understanding of how the body changes during menopause.
Rather than extreme workouts, boot camps or quick fixes, our approach focuses on building strong foundations so that your body can move well, stay resilient and continue to support you through midlife and beyond.
A physiotherapy-led programme means we look at the whole picture — strength, movement quality, pelvic health, posture and joint health — so that exercise works with your body rather than against it.
Our focus includes:
• Safe progressive strength training to protect muscle mass and support metabolism
• Core and pelvic floor support to improve stability, bladder control and confidence in movement
• Bone and joint health to help protect against osteoporosis and reduce stiffness or pain
• Mobility and posture work to support everyday activities and prevent injury
• Functional movement patterns that make daily life easier
• Building confidence so you feel strong, capable and in control of your body again
This is not about pushing through exhaustion or keeping up with unrealistic workouts.
It’s about learning how to move well, build strength safely and develop habits that support your health for the long term.
Because menopause isn’t the end of strength — it’s the start of building it differently.
Alba MenoStrong 14-Day Reset
A FREE gentle introduction to rebuilding strength, confidence, and energy during menopause.
Includes:
• Short daily educational insights to understand your body
• Simple strength & mobility exercises you can do at home
• Pelvic floor guidance to feel more stable and confident
• Mini daily challenges to form lasting habits
• Energy-boosting tips for sleep, hydration, and stress
• Practical strategies for hot flushes, joint stiffness, and mood swings
• Feel part of a community with other women on the same journey
Alba MenoStrong 6-Week Programme
A structured physiotherapy-led programme designed to build strength, resilience, and confidence through menopause.
Includes:
• Progressive strength training to protect muscles and bones
• Core & posture development for balance and pain-free movement
• Pelvic floor integration for stability and function
• Mobility and flexibility routines to improve joint health
• Evidence-based guidance for energy, sleep, and stress management
• Community support — connect with like-minded women
• Confidence restoration — feel stronger, capable, and empowered
• Expert support — physiotherapist-led guidance ensures safety and results
Many women come to us experiencing changes like these
These changes are common during menopause — and the right type of exercise can make a real difference.
Joint Stiffness or Aches
Many women notice increasing stiffness in their hips, back, shoulders or knees during menopause.
Changes in hormones can affect joint health, making everyday movement feel harder than it used to.
The MenoStrong programme focuses on mobility, strength and movement patterns that help keep joints supported and reduce discomfort.
Loss of strength and energy
Muscle mass naturally declines during menopause, which can affect strength, metabolism and energy levels.
Our progressive strength approach helps rebuild muscle safely and gradually so you can feel stronger, more capable and more energised in everyday life.
Confidence in movement
Many women start to feel less confident with exercise during menopause, especially if they are experiencing stiffness, fatigue or changes in their body.
Our physiotherapy-led approach focuses on safe, manageable movement that builds strength gradually so you can feel confident being active again.
What women say about training with Alba
"I feel stronger than I have in years. The exercises were manageable but really effective. It’s the first programme that actually helped my joints and posture without pushing me too hard."
— Sarah, 43
"I loved that it was led by a physiotherapist. Everything felt safe and sensible, and I finally understood what my body needed during menopause."
— Claire, 49
"The community side was wonderful. It was reassuring to realise so many women are experiencing the same changes."
— Emma, 55
Frequently Asked Questions
The Alba MenoStrong Programme is designed for women experiencing menopause or perimenopause who want to improve strength, mobility and confidence with movement.
It is suitable for beginners and for women returning to exercise who want a safe, structured approach.
No. The programme is designed to be accessible and manageable, even if you have not exercised for some time.
The focus is on building strength gradually and safely.
Most exercises can be completed using bodyweight or simple household items. Any optional equipment used will be clearly explained during the programme.
The Free 14 Day Reset is an "At Home" Programme. The 6 week Menostrong Programme involves in clinic visits.
Because the programme is designed by a Chartered Physiotherapist, exercises focus on safe movement patterns and progressive strength.
However, if you have a specific injury or medical condition we recommend speaking to a healthcare professional before starting.
A physiotherapy approach focuses on movement quality, joint health and safe strength building.
This helps ensure exercises support the body through menopause rather than placing unnecessary stress on joints or tissues.
Start Your Alba MenoStrong Journey
If you're ready to rebuild strength, improve mobility and feel more confident in your body again, our physiotherapy-led MenoStrong programmes are here to support you.
Start with the gentle 14-Day Reset or join the full 6-Week MenoStrong Programme to build lasting strength and healthy habits through menopause.
✓ Physiotherapist-led programme
✓ Suitable for beginners
✓ Short manageable sessions
✓ Access online from home
Not sure which programme is right for you?
Use the enquiry form below and our team will be happy to help.
