Women in midlife feel urgency around their health.
We experience jarring changes to our bodies and get unsettling news from doctors — seemingly out of nowhere and despite little change to our routines — due to the seismic hormonal transitions of perimenopause and menopause.
Doctors tell us that exercise is a health-altering intervention that can improve our health now and help us prevent chronic disease in the future. Yet, most of us don’t have the time to research, assemble and perform the portfolio of targeted exercises that could transform our health while we raise children, care for elderly parents and drive our careers forward.
Doctors tell us that exercise is a health-altering intervention that can improve our health now and help us prevent chronic disease in the future. Yet, most of us don’t have the time to research, assemble and perform the portfolio of targeted exercises that could transform our health while we raise children, care for elderly parents and drive our careers forward.
That's where Matriarch comes in.
Matriarch helps busy women like you develop a targeted fitness habit that improves their health and healthspan.
Our Curriculum
Matriarch offers a training regimen for women over 35 who seek to prevent frailty and chronic disease, increase their strength and power, and improve their metabolic health and stamina.
Theory and Practice. We teach the theory and the practice of targeted fitness for health. We share the evidence for each exercise intervention through blog posts, recorded lectures, and live discussions. We teach you the movements through written instructions, follow-along videos and an optional live class. Over the course of the curriculum, you are able to build a routine that can serve you for years to come.
There are four central pillars to our system. Each pillar serves to bolster specific areas of your health based on the latest research about targeted exercise interventions:
Theory and Practice. We teach the theory and the practice of targeted fitness for health. We share the evidence for each exercise intervention through blog posts, recorded lectures, and live discussions. We teach you the movements through written instructions, follow-along videos and an optional live class. Over the course of the curriculum, you are able to build a routine that can serve you for years to come.
There are four central pillars to our system. Each pillar serves to bolster specific areas of your health based on the latest research about targeted exercise interventions:
Aerobic Conditioning
Our aerobic conditioning work bolsters your cardiorespiratory fitness while strengthening your mitochondrial networks and giving you greater control over your autonomic nervous system.
Resistance Training
Progressive resistance training develops muscular endurance, builds muscle and makes you stronger. It also improves bone mineral density.
Movement Training
Balance training prepares your neuromuscular system to become more agile and responsive, which helps you prevent falls. Mobility work improves your range of motion and readiness for exercise. And plyometrics strengthens your bones.
Power
Power training helps you develop fast-twitch muscle fibers that enable the explosive muscular power you need to support quick reactivity, which is vital for aging well.
Our Focus: Improving Your Health
Here are the areas that we work on.
Metabolic Health
Boost your metabolic flexibility by emboldening your mitochondrial networks through targeted training.
Muscle Health
Mitigate age-related muscle loss by building muscle and strength, improving your mobility, and increasing your strength endurance.
Cardiovascular Health
Gradually improve your VO2 max (a.k.a oxygen uptake) and improve your cardiorespiratory fitness.
Bone Health
Combat osteopenia with safe, evidence-backed exercise interventions.
Brain Health + Balance
Enhance your working memory and movement coordination with step aerobics. Improve your balance with targeted balance training. Raise your resilience with new challenges.
Fun
Laugh. Share. Enjoy playful challenges, social workouts with women like you.
How It Works
To join Matriarch, get the Matriarch app, complete our survey and subscribe.
You will be assigned a dedicated Coach, who meets with you to learn about your goals. We learn about your time constraints, your current routine, your preferences – all so we can start at your starting point and steer toward measurable results.
You will be assigned a dedicated Coach, who meets with you to learn about your goals. We learn about your time constraints, your current routine, your preferences – all so we can start at your starting point and steer toward measurable results.
Every Monday, you get a new week of training assignments that are a part of our Curriculum. Your Coach will tailor your schedule to work around your constraints. Your Coach is your cheerleader and accountability partner.
Our program offers multiple modalities for learning. You'll get:
• Blog posts that keep you informed on the latest research in women’s health.
• Follow-along workouts that teach you new movements step by step.
• Recorded lectures that break down the science and tactics of training.
• Live discussions in which you can ask questions and connect with experts.
Our program offers multiple modalities for learning. You'll get:
• Blog posts that keep you informed on the latest research in women’s health.
• Follow-along workouts that teach you new movements step by step.
• Recorded lectures that break down the science and tactics of training.
• Live discussions in which you can ask questions and connect with experts.
Week by week, explore a new facet of fitness through our curated research, live and recorded talks, and online discussions. Our curriculum allows you to review the evidence for the work while it helps you develop the tactical skills you need to execute. Step-by-step, you'll build a regimen that'll move the needle on your health – all at a pace that's convenient for you.
Community chat is where you'll discuss the curriculum, ask questions, and celebrate wins. The Matriarch Community will be there for tech tips, high fives and much more.
Gain aerobic capacity. Increase your strength. Improve your balance. Gain mobility. Benefit from the nourishing connection to your Community and Coach.
Who Should Join
Matriarch is designed for women over 35 who are ready to take charge of their health.
- Women over 35Our training addresses the systemic changes that occur in women's bodies as estrogen wanes, starting in midlife.
- 4 hours a weekMatriarch is a real investment of time and effort, buoyed by a powerful community of support and accountability. Be ready to commit to 4 hours per week of structured exercise. You'll get plenty of flexibility around when you work out.
- 22 weeksThe program duration is 22 weeks, including one off-week. We can easily accommodate travel plans and holidays with simple revisions to your plan.
- EquipmentTo get the full experience, you will need access to training equipment including dumbbells, mini bands, resistance bands, sliders, a TRX and aerobic conditioning equipment.
- iPhone usersThe Matriarch experience is designed for iPhone and Apple Watch.
What Founding Members Say
- Matriarch, 47biotech founder"I’m 47, with a busy work and family life, and I’ve never been able to stick to an exercise routine—until Matriarch. It’s unlike any other app I’ve tried. The focus on longevity—building strong bones and muscles, improving balance, and supporting cardiovascular health—has been life-changing. For the first time, I’ve had the confidence to lift heavy weights and even try plyometrics, which I never imagined I could do. The workouts are enjoyable and educational, the program is sustainable, and the supportive community keeps me motivated and uplifted. Matriarch has truly made exercise a lasting part of my life."
- Matriarch, 72retired neurologist"I am a 72-year old fitness newbie. Matriarch has changed my life. I feel like a new person --- having gained energy, muscle strength and agility at this age. I wholeheartedly recommend this program to any woman who wants to not just survive -- but to thrive!"
- Matriarch, 60park ranger"The Matriarch program has been such a positive experience for me. It’s a women-only, no-judgment community where you feel supported right from the start. Every workout plan is thoughtfully designed and demonstrated by a world-class instructor, making it easy & exciting to follow and needless to say, very effective.
I love the structure of having a live class each week, with assignments that build on it throughout the week. The combination of support from both the coach and peers makes it truly motivating. What stands out the most is how the program teaches accountability in a flexible way—you can adjust the plans to fit your needs without ever feeling pressured.
One of the most uplifting parts is the sense of team spirit. When your friends share their wins, we celebrate together as if we’re all winning as a team.
It’s more than just workouts; it’s a system that helps you grow stronger while feeling supported every step of the way." - Matriarch, 42doctor of physical therapy"Over the past few months, I don’t think I’ve ever felt stronger—physically or mentally—while also having a clear understanding of why I’m doing what I’m doing. For the first time, my short-term goals feel aligned with my long-term goal of maintaining a high quality of life, especially as I age. I wholeheartedly believe that I’m making significant progress toward that, and it’s because of the structure, guidance, education, and community you’ve created.
This journey with Matriarch has also become one of self-discovery. Special shout-out to my coach for supporting me through a tough stretch and helping me stay committed instead of giving in to frustration. That kind of encouragement is rare and incredibly valuable." - Matriarch, 49startup founder"Matriarch has helped me reconnect with myself by prioritizing health and wellness in a way that feels supportive and sustainable. Being surrounded by such a strong group of women has been empowering — it’s a reminder that we can lift each other up while working toward our own goals. The community has made me feel stronger, inside and out!"
- Matriarch, 43CFO"The quality of speakers and education are top notch, even for pretty athletic individuals deep in the human performance space, such as myself. "
- Matriarch, 60former fashion executive"Matriarch provides me that extra motivation, instruction and sense of community that is difficult to find elsewhere. I feel like I have found my tribe!"
- Matriarch, 54strategy consultant and executive coachMatriarch is the workout essential I didn’t know I needed. Led by an unmatched fitness/movement expert and a supporting team of talented innovators and coaches, and buoyed by a generous community of like-minded women prioritizing their fitness and helping one another, Matriarch has (i) deepened my understanding of the fundamental pillars of exercise, (ii) provided a framework for designing my weekly workout plans and (iii) offered hands-on tools for designing my daily workouts, from the first cat-cow to the very last exhale. Nine months into Matriarch and in my 50s, I feel stronger than ever and equipped to “own” my own fitness journey — for the first time in my life.
FAQ
Matriarch Support: Women of all fitness levels are welcome. (At a minimum, we'd recommend that you be able to walk 3,000 steps a day at the program's start.)
We meet you where you are and progress you at a pace that works for you.
We meet you where you are and progress you at a pace that works for you.
Matriarch Support: Yes — and you’ll greatly benefit from what we have to teach you. Strength training is one of the most powerful levers for women’s long-term health, and we’ll show you how to do it.
Matriarch Support: That’s real life. Our program can flex with your week, and we’ll help you stay consistent, even when you're away from home.
Matriarch Support: Yes. You’ll need equipment to train effectively. A gym membership is usually sufficient. If you'd prefer to invest in equipment so that you have it at home, we ask that you to obtain:
• Dumbbells
• Mini bands
• Resistance bands
• Sliders
• TRX
• Apple Watch (any generation)
• An aerobic training machine: rower, stationary bike or treadmill
If you don’t already own them, we can recommend cost-effective options that last.
• Dumbbells
• Mini bands
• Resistance bands
• Sliders
• TRX
• Apple Watch (any generation)
• An aerobic training machine: rower, stationary bike or treadmill
If you don’t already own them, we can recommend cost-effective options that last.
Matriarch Support: No. We serve women who are 35 and over. They may be pre-menopause, in perimenopause or post menopause. Women in perimenopause and beyond experience significant changes in estrogen levels that can alter their body's health. Our interventions seek to counteract these changes using fitness.
Matriarch Support: Consistency drives results. If you can’t commit a minimum time investment of 4-5 hours for most weeks, Matriarch may not be the right fit for you at this time. Please sign up when you have some time.
"Matriarch isn't just a safe space for women.
It's a brave space for women."
– Matriarch, 44
Join Waitlist
Our next cohort starts on January 12.
Our next cohort starts on January 12.
Join Waitlist
Our next cohort starts on January 12.
"Matriarch isn't just a safe space for women.
It's a brave space for women."
Join Waitlist