Second Strong is strength and nutrition coaching for women 40 to 65. It knows what perimenopause and menopause change, and plans your food and training around it.
Calorie cuts and high-intensity plans assume a body with steady hormones. After 40 the rules move: you need more protein, heavier weights and better recovery, not less food.
Most women over 40 eat well under what their muscles need to hold on. Second Strong works out your number and helps you reach it with food you already eat.
Illustrative figure. Your target comes from your weight and activity.
Bad night? Tomorrow's session gets lighter and shorter.
Leg strength is the first thing Second Strong builds back.
Protein and timing at lunch to steady the afternoon.
Strength & nutrition after 40
Take one photo. Second Strong names what's on it, counts the protein, and tells you how it fits the rest of your day.
One bar shows how far you are from today's protein. Second Strong suggests the next meal or snack that closes it.
Tell the AI coach how you slept, how your joints feel, where you are in your cycle. It changes today's plan, not some generic week.
Short strength sessions at home or the gym. The weights go up slowly and on purpose, because that's what keeps muscle and bone.
Show Second Strong what you've got. It suggests a high-protein dinner from it, with the steps and the numbers.
About two minutes: your stage, your symptoms, the kit you have and the food you like.
A daily protein target, two to four strength sessions a week, and meals built around both.
A 20-second check-in each morning. Slept badly, sore knees, a hot-flush night: the day changes to fit.
The camera and the coach do most of the work. These fill in the rest.
Second Strong measures what matters for getting older well, and only ever compares you with yourself.
4 / 5 healthy-ageing habits today
Every week you get a short read on what went well. Before an appointment, export a one-page summary of symptoms, HRT and trends, so you don't walk in with nothing written down.
Second Strong is launching soon on iPhone and Android. Join the waiting list and we'll email you the day it opens.
Yes. Your first sessions use your bodyweight, a chair and a pair of light dumbbells. Second Strong adds weight slowly, and only when the last session felt manageable.
No. Every plan has a home version. If you do go to a gym, Second Strong uses the equipment there.
No. Second Strong doesn't cut calories or ban foods. It helps you eat enough protein to keep your muscle and bone, using food you already like.
You tell it. Log how you slept, hot flushes, joint pain or where you are in your cycle, and the AI coach adjusts the day's training and meals.
Yes. Muscle and bone matter even more after menopause, and the plan works the same way at any stage.
Yes. You can log your HRT next to your symptoms and see how you feel over time. Second Strong never advises on doses or prescriptions. That's a conversation for your GP.
Second Strong is launching soon on iPhone and Android. Join the waiting list and we'll email you the day it opens.