MOVE Foundation — 8-Week Strength Programme for Women 40+
8-Week Online Programme

Build Strength. Move with Confidence.
Feel Like Yourself Again.

MOVE Foundation is a structured strength programme designed specifically for women 40+ who want to get stronger, reduce aches and pains, and build a routine that actually fits into real life.

Start My 8-Week Journey
No gym required 20–30 min sessions Physio-designed Menopause-aware
Does this sound familiar?

You know something needs to change. You're just not sure where to start.

  • You feel weaker or less fit than you used to, and it's starting to bother you
  • You want to strength train but feel unsure what to do, or worried about getting it wrong
  • Aches, niggles and joint pain make you nervous about pushing yourself
  • You've started exercising enthusiastically before, then lost momentum when life got busy
  • You want to feel stronger without living in the gym or following a punishing regime
  • You want to invest in your health now, so that you stay independent and capable in the years ahead

If any of that resonates, MOVE Foundation was built for you.

Eight weeks from now

Imagine how different you could feel.

Women enjoying strength training at home

Noticeably stronger, with more energy for the things you love

Moving with confidence and fewer aches and pains

A clear understanding of your body through menopause, and how to work with it

Better sleep, managed stress and more vitality day to day

The mindset and tools to keep going, rather than constantly starting over

Feeling like you are genuinely investing in your future self

Yes — I want this for myself
The science

Strength training after 40 is not optional. It is essential.

Bone density and muscle mass decline with age unless you actively challenge them. Strength training is one of the most evidence-based things you can do for your long-term health.

Increases bone densityProtecting against osteoporosis
Builds muscle massLost naturally from your 30s onwards
Reduces fall riskThrough improved balance and stability
Eases joint painBy supporting the joints through movement
Boosts moodShown to reduce anxiety and depression symptoms
Supports metabolismHelping healthy body composition
Why MOVE is different

More than a workout programme. A complete framework for midlife.

MOVE is not just a name. It is the four-pillar framework at the heart of every session and masterclass, designed specifically for peri-menopausal and menopausal women by a Chartered Physiotherapist.

M

Mobility, Menopause & Mindset

Understand what is happening in your body, why strength training matters, and how to shift from seeing exercise as a chore to investing in yourself.

O

Optimising Your Strength

Learn how to train safely, when pain signals injury versus hormone fluctuations, and how to keep progressing without setbacks.

V

Vitality

Increase your energy through better sleep, stress management, nutrition and recovery. Feel like yourself again.

E

Empowerment

Build the confidence and tools to keep going long after the programme ends. This is the beginning of a stronger future, not a short-term fix.

How it works

Simple enough to fit into real life. Effective enough to create real change.

Join the group

You start together with a small group, supported every step of the way via a WhatsApp community and weekly live sessions with Jill.

Train live, then repeat

One 20–30 minute live group session with Jill each week, with Q&A and technique guidance. Then repeat it 1–2 more times at a time that suits you.

Learn as you go

Each week includes a short MOVE Masterclass covering menopause, energy, sleep, recovery and nutrition — so you understand exactly why you are doing what you are doing.

Progress steadily

Sessions build progressively over 8 weeks, with modifications always available. You work at your level, not someone else's.

What's included

Everything you need. Nothing you don't.

  • 8 weeks of structured, progressively challenging training
  • Weekly live group session via Zoom with Jill, including Q&A
  • Follow-along video sessions each week to repeat at home
  • Weekly MOVE Masterclass video (around 10 minutes each)
  • MOVE hub with mobility and stretch "snacks" to choose from
  • Printable workbook and daily exercise tracker
  • Technique guidance and progression support
  • Modifications for all levels and any aches or niggles
  • Support and direct access to Jill via WhatsApp group
  • A small, supportive group — you all start and progress together

All you need at home: resistance bands (recommended by Jill), a pair of water bottles as weights, and comfortable clothes.

Let's be clear

MOVE Foundation is not about punishing yourself.

This is not bootcamp. It is not "no pain no gain". It is structured, safe, physio-led strength work designed to make you feel capable — not broken.

  • Punishing or extreme workouts
  • Training every day or for hours
  • Chasing unrealistic body ideals
  • A one-size-fits-all generic programme
  • "No pain no gain" mentality
  • Going it alone without support
Who created this

Meet Jill Hardy

Jill Hardy — Chartered Physiotherapist
Chartered Physiotherapist Certified Menopause Coach Strength Training Specialist

I created MOVE Foundation because I kept seeing the same thing: women in their 40s and 50s who wanted to strength train but felt unsure, nervous, or too busy — or who had been told that their joint pain meant they should stop exercising altogether.

That last part is often the opposite of true. And it frustrated me.

After years of working as a physiotherapist with women experiencing aches, fatigue and the changes that come with menopause, I know how easy it is to lose confidence in what your body can do. I have taken everything I know from clinical practice and combined it with my passion for strength training to create a programme that is safe, structured and genuinely empowering.

Midlife is not about slowing down. It is about becoming stronger, more capable, and more confident — so you can fully enjoy the life you are living now and the years ahead.

You are not left to do this alone. Let's do this together.

What our ladies say

Real women. Real results.

of participants felt physically stronger
reported more energy
rated their overall health as improved

I loved it and it got me exercising. I've really enjoyed it and having the live sessions kept me motivated.

Katie B.

I look more toned and feel happier in myself. I feel so much better after every session.

MOVE Graduate

I like the short workouts we can fit into our busy lives. I feel totally supported and can ask for help or advice on anything.

MOVE Graduate
Questions answered

Everything you want to know before you join.

What equipment do I need?
Just some resistance bands (Jill will recommend the ones to get), a pair of water bottles or light weights, and comfortable clothes. No gym, no machines, no expensive kit.
How long are the workouts?
20–30 minutes, with an optional 10-minute finisher in the later weeks as your fitness builds. Sessions are designed to fit into a real, busy life — not take it over.
How many times a week do I need to exercise?
Aim for 2–3 strength sessions per week, plus daily movement such as walking or the mobility snacks from the MOVE hub. The live session counts as one of your three.
I'm a complete beginner. Is this right for me?
Absolutely. This programme is designed for beginners and those returning after a break. Everything is taught from scratch, and you always work at your own level.
I have aches and joint pain. Can I still take part?
Yes. The exercises are safe for general aches and pains, and in many cases strength training actually helps reduce them. Jill will show you how to adapt exercises if needed, and her physiotherapy background means you are in safe hands throughout.
What if I miss a workout?
Life happens. Just pick it up again when you can. Missing a session does not send you back to square one. The group and the structure are there to help you keep going, not to make you feel guilty.
I'm going away during the 8 weeks. Is that a problem?
Not at all. You can take your bands with you and keep going wherever you are, or take a week off and return to the programme without losing your progress.
What happens after the 8 weeks?
This is the beginning, not the end. You can continue training independently — at home or in a gym — or continue with Jill through the MOVE Strong membership programme for ongoing coaching and community.
Ready to begin?

MOVE Foundation — 8 Weeks

One-time investment in your future health

£149

Full programme access. Everything included. No hidden extras.

  • 8 weeks of structured progressive strength training
  • Weekly live group session with Jill via Zoom
  • Follow-along video sessions to repeat at home
  • Weekly MOVE Masterclass video
  • MOVE hub of mobility and stretch snacks
  • Printable workbook and daily tracker
  • Technique, progression and modification guidance
  • WhatsApp group with Jill and your cohort
Join MOVE Foundation — £149

Small group programme. Places are limited to keep the experience personal and supported.

Eight weeks from now, you could be stronger than you are today.

You don't need to wait until you're fitter, thinner, less busy or more motivated. You just need to start. MOVE Foundation is where you begin.

Start My 8-Week Journey
Move Through Menopause

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