An 8-week progressive strength programme for mid life women ready to feel physically strong, steady, and confident in their changing bodies.

I'm ready to RISE

**This is about building strength with weights in a way that feels supportive and confidence-building, while working with your hormones and nervous system so your body feels held, not hammered.**

RISE lives inside The SHE Collective app and is included within your membership.

You can access the full programme during your 7-day free trial.

This might feel familiar...

You’ve always been active enough. Walking, a bit of Pilates, maybe the odd run to clear your head.

For a long time, that genuinely worked. But now, it feels like your body needs more than day-to-day movement alone.

What’s frustrating is the advice has become louder, not clearer.

One minute it’s supplements, powders and protocols. The next it’s ads for collagen, hormones, or whatever the algorithm has decided you’re lacking this week. You can’t even scroll in peace without being told your body is failing you in a dozen different ways.

You know hormones matter. You can feel your nervous system is more sensitive than it used to be. But being constantly told to “fix” yourself with another product or routine doesn’t tell you what to actually do with your body day to day.

What’s missing is something grounded and practical. A way of training that builds strength while respecting recovery, regulation and the reality of this season of life.

Not more noise. Just a clear plan so your body feels steadier, not perpetually on edge.

That’s the gap RISE is designed to fill.

This isn't about doing more...

What actually changes in midlife isn’t motivation, it’s what your body responds to.

Hormones shift, recovery takes longer, and your nervous system is less tolerant of being constantly pushed or ignored.

That doesn’t mean exercising stops working; it just means it needs to be approached with a bit more intention than “do more” or “try harder”.

Most women were never shown how to build strength in a way that takes all of this into account.

So they end up collecting pieces…workouts, advice, supplements, routines without a clear sense of how they’re meant to work together.

RISE exists to give you that structure.

Not a complete overhaul, not another thing to manage, but a clear, steady way to build strength that actually fits the stage of life you’re in.

This is why RISE exists.

Start with RISE

Introducing...

RISE is an eight-week strength programme designed for mid life women who want their bodies to feel stronger and more supported at this stage of life.

It gives you a clear, progressive way to train with weights so you know what you’re doing, how to build strength over time, and how to do it without exhausting yourself or constantly wondering if you’ve got it wrong.

The focus isn’t on pushing harder or keeping up with anyone else.

It’s on learning how strength training works for your body now, with enough structure to be effective and enough flexibility to be sustainable.

RISE is for women who want to feel physically stronger, steadier, and more confident and want guidance they can actually trust.

Ready to RISE

What RISE helps you build

Over 8 weeks, RISE helps you build:

Real, functional strength

The kind you notice in everyday moments - carrying bags without bracing, getting up off the floor with ease, feeling steadier when you move. Strength that makes your body feel more supportive, capable, and reliable in daily life, not just during workouts.

Confidence in your body

Feeling calm and sure of yourself when you train. Knowing what you’re doing, how to progress, and trusting your body again instead of questioning every choice or worrying you’re getting it wrong.

Calmer energy and better recovery

Training in a way that works with your nervous system, so you finish sessions feeling settled rather than wired. More consistent energy, better recovery, and a sense that your body is finally responding instead of resisting.

Results that fit real life

Short, focused sessions that slot into busy days and actually make a difference. Changes you can feel in how your body moves, holds itself, and shows up - without adding more pressure to an already full life.

This is strength training designed for women’s bodies, at this stage of life.

Why RISE Works

RISE works because it doesn’t ask you to ignore what’s changing in your body or push through it.

Hormones matter. Your nervous system matters.

Pretending otherwise usually leads to exhaustion, inconsistency, or that familiar cycle of starting strong and quietly falling off.

At the same time, this isn’t about wrapping yourself in cotton wool or endlessly “taking it easy”.

RISE is designed to build real strength and resilience, while also understanding how your body responds to stress, recovery, and load at this stage of life.

By progressing strength steadily and supporting regulation and recovery, your body can adapt without feeling constantly under pressure.

That’s why RISE won’t feel like a battle it will feel like something you can stick with, and actually get stronger from.

What’s included inside RISE

Inside RISE, everything is designed to make strength training feel clear rather than complicated.

You’ll follow a structured eight-week plan inside the App that shows you how to build strength steadily, without guessing what to do next or whether you’re doing enough.

The workouts are short and focused, so they fit into real life while still giving your body the stimulus it needs to get stronger.

Alongside the training, you’ll get guidance that supports recovery and regulation, helping you build strength without tipping your nervous system into stress or overwhelm.

You’ll also have the support of a community, so you’re not figuring this out on your own, all delivered in one simple, easy-to-navigate platform.

Let's RISE

Becks

‘I feel stronger with more energy and exercising lifts my mood. Since starting to exercise with Ro I’ve completely changed how I feel about myself! I’ve gone from having pretty low self-esteem to actually liking myself again.’

Abbey

‘I’ve found the impact on my overall health massive - friends telling me my skin looks great and my stamina has improved hugely too - I’m literally power walking up hills that only a few weeks ago made me completely breathless’

Corinne

'The SHE Collective has not only helped me physically tone and strengthen my body but also has made me happier and more motivated! I would recommend to anyone"

Meet Ro

I’m Ro, a qualified strength coach who’s worked with hundreds of women, a mum of three, and someone navigating perimenopause myself.

RISE is built from years of coaching women through midlife strength training, alongside lived experience of what actually works when hormones, recovery, and real life are in the mix. It’s not theory, trends, or one-size-fits-all advice it’s what holds up when things aren’t perfect.

This programme exists because women deserve strength training that’s intelligent, effective, and realistic. The kind that builds confidence and resilience in your body without asking you to override it or reorganise your entire life to make it work.

Imagine this..

You move through your day feeling steadier in your body and less reactive to everything around you.

Your energy holds. Your shoulders drop. You’re not bracing yourself all the time.

You trust what you’re doing when you train - no second-guessing, no guilt, no pushing past yourself just to keep up.

And instead of blaming yourself for the changes you’ve been feeling, you understand them.

Your body makes sense again.

This is what strength looks like at this stage of life.

Supportive. Grounded. Built to carry you - not exhaust you.

This is RISE.

Let's do this

RISE is for you if...

✔ You know it’s time to build and maintain strength as you move through midlife

✔ You want clear structure and guidance you can trust

✔ You want to feel capable, confident, and strong in your changing body

✔ You’re looking for something that fits real life, not an ideal on

✔ You’re ready for a supportive, sustainable approach - not extremes

RISE may not be for you if...

✖ You’re looking for extreme intensity or punishment-style workouts only

✖ You want quick fixes or aesthetics-only results

✖ You’re not able to commit around 30 minutes, 2–3 times per week

✖ You’re not open to using a small amount of simple home equipment

RISE is about building strength that supports your life - not taking it over.