21 seconds inside the real app.
The strength app for women in menopause
Measurably Stronger In 90 Days. Eight Minutes A Day.
Four moves a day and my voice talking you through every one. Then your own strength numbers, climbing on screen.
$88 for the full year
That's 24 cents a day.
“For the first time in a long time, I feel strong.”
“This is the first one I've actually stuck with.”
“Seeing my chair-stand count improve made the progress feel real.”
Day 1 starts the morning you press start. Ninety days from now, you're holding your own numbers. All Day 1 needs is a sturdy chair and a wall.
I put on 38 pounds in New Orleans without changing a thing. After 30+ years as a research scientist, I read the studies myself. Strength is the one thing they agree on. So I built this.
Dr. Karrie Ann (Kay) Kubatko · Over 1,000 women a month take my MenoQ Scorecard.
Your year includes
- A full year in the app. Your first 90 days run in three stages, and the next 90 are new work, not a rerun.
- A workout waiting every morning. Four moves, twice through, rests built in. About eight minutes.
- Three levels of every move. Switch in the middle of a workout. Switching down still counts.
- Your own numbers. A 30-second strength test physical therapists use, and a line on your screen that climbs.
- Tweaks for your knees, wrists, shoulders, low back and pelvic floor, right on screen.
- The members' group, where women post their numbers and cheer each other on.
What it isn't
- No hour-long workouts
- No gym
- No endless cardio
- No scale
You noticed it on the stairs. Halfway up with the laundry basket, your legs went heavy before you got to the top. Not out of breath. Heavy.
Nobody else noticed. You did.
That's your legs telling you something. After menopause, muscle leaves quietly, a little every year, unless you give it a reason to stay. It's the muscle that burns through your day and keeps you steady on the stairs. So when it goes, your metabolism slows down with it, and the belly shows up without you changing a thing.
The fix isn't an hour at the gym. It's eight minutes, in your kitchen, most mornings.
Picture it
You get up off the floor in one move.
You've been down on the rug with the kids and a pile of Lego for the better part of an hour. Time to get up, and you get up. No hand on the coffee table. No little production about it.
You won't even notice you did it.
Somebody else in the room might.
“Little victory today: I got off the floor without grabbing the furniture.”
Two ways to do this
You were handed the gym plan. You needed this one.
A day in the app
You open it. You press start. It does the rest.
Today's workout is already there. Four moves and what you'll need. My voice tells you what's coming and when to switch sides. You never count a rep or look at a clock. Four moves, then all four again, and you're done in 7 minutes 50.
“I did my workout while dinner was in the oven.”
Then you tap how it felt. Say it was a lot and it offers you an easier level tomorrow. Say it was easy and it offers you a harder one. Tomorrow's workout opens at five the next morning.
Miss a day and nothing is lost. Nothing resets and nobody scolds you. Day 12 sits there until you're ready for Day 12.
“I missed two days and came back.”
Your year
A full year. Your first 90 days come in three stages.
Stage 1
Learn.
You find your level and learn the moves your body uses all day. Standing up, pushing, pulling, hinging at the hips. Your dumbbells come in on Day 4, and the weights climb week by week without you having to decide anything.
Stage 2
Build.
Heavier work, and the floor. You practice getting down to the floor and back up again, in steps, on the rung that fits you today. Most of us haven't practiced it since we were kids, and almost no program teaches it.
Stage 3
Strong.
Power, carrying, moving sideways, turning. Power fades faster than strength does, and it's the thing that catches you on the stairs. This is the stage where you carry both bags in one trip because you can.
“My legs don't feel as tired halfway up the stairs anymore.”
And then
You keep going, and it gets harder on purpose.
Your year doesn't stop at 90 days. The next stretch is new work, heavier and different, built on what you earned in the first 90. Not the same 90 days handed back to you.
Day 1 starts the morning you press start. Ninety days from now, you're holding your own numbers.
It measures
You won't have to wonder if it's working.
Most fitness apps ask how you feel. How you feel on a Tuesday has more to do with your sleep than your strength. So this one measures.
Your chair number.
On Day 2 you sit in a chair and count how many times you can stand up in 30 seconds. Physical therapists use this exact test. You take it again every week of Stage 1, and the app draws your line.
Your strong-for-life line.
Researchers found the number linked with keeping your strength and your independence as you age. For women under 70 it's 15 stands. The app shows you where you sit against it. Not a pass or a fail. A horizon.
Your floor score.
In Stage 2 you sit down on the floor and stand back up, and you score what you leaned on. Every two weeks you do it again. This is the one women tell me about.
Your weights.
It remembers what you lifted and tells you when to go heavier. No more lifting the same little pink dumbbells for two years.
Notes from the lab
The biggest review of strength training in older adults, 151 trials and 6,306 people, found short, lower-volume workouts came out on top for building muscle and everyday function.
Radaelli and colleagues, Sports Medicine, 2024.
Your level
Three versions of every move. Change your mind mid-workout.
A hand on the wall, a chair to hold. Start here if you can do one push-up against a kitchen counter.
“I was nervous because I'm really out of shape. The easier option gave me somewhere to start.”
The standard version. Hard, not horrible. Start here if you can do two push-ups on your knees.
Heavier, slower, one leg at a time, longer holds. Start here if you can do ten full push-ups.
“The movements are getting easier, so I've moved up to the next option.”
Rough week? Drop a level. Switching down still counts. Feel great on a Thursday? Go up for one move. Your body is different on different days, and the app is built for that.
Tell it once if your knees, wrists, shoulders, low back or pelvic floor need looking after. Every move that touches them shows you a tweak on screen from then on.
If you've started and stopped before, that was a plan built for somebody else's week. This one fits in eight minutes and waits for you when life happens.
Your first week
What happens, day by day, and where it gets hard.
- Day 1A chair and a wall. Eight minutes. You'll wonder why you waited.
- Day 2Your first chair number. Thirty seconds. Write nothing down, the app keeps it.
- Day 4Dumbbells come in. No dumbbells yet? The app runs Days 1 to 3 again and asks you next time.
- Day 5You might be sore the next day. That's normal. Sharp or pinching pain is not, and the app tells you to stop.
- Day 7Your first badge.
- Week 2Same moves, heavier dumbbells. If it feels like a lot, pick Ease me in for a day and keep going.
“Started Monday. Finished every session this week. Haven't done that in YEARS.”
Feed the muscle
Eight minutes tells your muscles to build. Food is what they build with.
Strength training sends the signal. Protein is the raw material. Without enough of it, your muscles have nothing to build with, and the eight minutes can only do half the job.
And if you've spent years eating less to weigh less, your body may be running in emergency mode. It spends muscle to keep you going, which is the exact opposite of what you're here for.
So I wrote the cookbook that feeds it. The 5-Day Prep Kitchen. A whole month of meals, 132 recipes, and over 100 grams of protein every day.
Over 100 grams of complete protein a day, with enough leucine at every main meal to switch muscle-building on.
The carbs, healthy fats, fiber, calcium and magnesium your muscles, bones, heart and brain run on, worked out from USDA food data.
25-plus different plants a week for your gut.
Four weeks, four flavors. Mediterranean, East Asian, Mexican and Indian-spiced. Not a month of chicken and rice.
One grocery list and 90 minutes on Sunday, and your breakfasts, lunches, dinners and snacks for the work week are in the fridge.
Classic Edition
For you if you eat meat, fish, eggs and dairy.
Plant-Based Edition
For you if you eat vegan or vegetarian. Over 100 grams of plant protein a day, with notes for adding eggs and dairy.
Add either one with a single tick at checkout, right under the app.
The honest part
What it will do, and what it won't.
It will make you measurably stronger, and you'll have the numbers to prove it. You build muscle, which is the engine of your metabolism. You train your balance and load your bones. Strength training is where you start if you want to take on the menopause belly.
It won't hand you a number on the scale. Nobody honest can tell you what you'll weigh in 90 days, and I won't try. There's no scale anywhere in the app. Stronger changes the way your clothes sit on you, and that part depends on how often you show up.
It isn't cardio, a diet, a cleanse or an hour of your day. It's eight minutes of the one kind of training women in menopause can least afford to skip.
This is for you if
- You've been meaning to start lifting for about two years.
- Your legs feel the stairs now, and they didn't used to.
- A gym or a trainer ended over cost or scheduling, not interest.
- You're active already and want the strength half done properly.
- You want somebody to tell you what to do today.
“Just tell me what to do today!”
“I'm 61, and I want to keep carrying my own bags and climbing my own stairs. That's why I'm doing this.”
This is not for you if
- You want it to be about the scale.
- You want an hour-long class with music and a crowd.
- You won't get a pair of dumbbells. Days 1 to 3 don't need them. After that the program does.
- You've had a recent surgery or injury, or you have a condition that affects exercise, and your own provider hasn't cleared you. I'm a research scientist, not your doctor.
$88 for the full year.
That's 24 cents a day. Less than two sessions with most personal trainers, for a whole year of mornings.
“I bought this worried it would become another app I paid for and forgot about. I'm genuinely using it.”
Every week you wait is a week of muscle you could have been building.
And you won't be doing it alone. The members' group is where women post their chair numbers and cheer each other on, including on the mornings it was hard.
Day 1 starts the morning you press start. Ninety days from now, you're holding your own numbers.
Before you commit
Questions, answered straight.
Is it a subscription?
Yes, a yearly one. $88 a year. Cancel any time before it renews and you keep the rest of the year you've paid for. I'll email you before it renews so it never surprises you.
When does my year start?
The morning you open the app and press start, not the day you pay. Your link lands in your inbox within five minutes, you add it to your home screen once, and Day 1 is waiting.
Is it only eight minutes?
7 minutes 50, rests included. Two rounds of four moves. It's short because short gets done, and a program you finish beats a better one you drop in week three.
I haven't exercised in twenty years. Is it too late?
No. The research on strength training in older adults is clear that the body still responds. Ease me in starts with a chair and a wall and assumes nothing.
I already work out. Will it be too easy?
Let's go is a real session, and the weights keep climbing. Plenty of women use this as the strength half of their week, next to their walking or their classes.
What do I need?
A sturdy chair, a clear bit of wall, a mat or a rug, and a pair of dumbbells from Day 4. Days 1 to 3 need only the chair and the wall, so the dumbbells can arrive during your first week. Start with whatever pair you have. The app tells you when it's time to go heavier.
“I took it with me on a work trip and actually used it. Normally, travel ends my exercise routine.”
Do I have to download anything?
No app store. You open a link once and add it to your home screen, and from then on it's an icon that opens full screen like any other app. On an iPhone, open the link in Safari for that step. Your progress saves itself. You need a connection to load the day's moves.
What if I miss a week?
Nothing happens. Nothing is lost and nothing resets. The program waits.
What about my knees, or my pelvic floor?
Tell the app once and every move that touches them shows a tweak on screen. Soreness the next day is normal. Sharp or pinching pain is not, and the app tells you to stop. If you've had a recent surgery or injury, check with your own provider first.
What happens after the first 90 days?
You keep going. Your year carries on and the work gets heavier and changes shape, built on your first 90 days.
Do I need the cookbook too?
The app works on its own. But muscle is built from protein, and 100 grams a day is hard to hit without a plan. The cookbook is the plan.
Which cookbook edition should I pick?
If you eat meat, fish, eggs or dairy, the Classic Edition. If you eat vegan or vegetarian, the Plant-Based Edition. Both have the same four weeks, the same Sunday prep, and over 100 grams of protein a day.
Is the cookbook a printed book?
It's a PDF you can read on your phone or tablet, or print the pages you want for the fridge.
Can I get a refund?
Because it's a digital product with immediate access, all sales are final. So read the two lists above and be honest with yourself about the dumbbells before you buy. You can cancel future renewals whenever you like and keep the rest of the year you've paid for. If something in the app isn't working for you, email me. I read those.
From the beta testers
Who is talking
Meet the Professor.
I'm Kay. A few years back in New Orleans I put on 38 pounds without changing a thing. I sat on my closet floor with a pair of jeans that had fit in the spring. My doctor said everything's normal.
So I read the studies myself. Strength is the one thing the research agrees on. Almost none of us do it.
I asked women why, expecting to hear they didn't have time. What I heard was that lifting felt unattainable. They were scared of doing too much and burning out again. Over and over, they wanted to start and didn't know where.
So I built the plan that starts where you are, and I put the measuring tape in your hand instead of mine.
“I don't love exercise. I probably never will. But I can do this.”
Day 1 is eight minutes long.
Start today for $88Day 1 starts the morning you press start. Ninety days from now, you're holding your own numbers.
MenoQ LLC
10900 Research Blvd Ste 160C #1605, Austin, TX 78759
[email protected]
Copyright 2026 MenoQ LLC. All rights reserved.
Individual results vary and are not guaranteed. 8 Minute Menopause is a fitness program and is educational in nature. It is not intended to diagnose, treat, cure, or prevent any disease, and it is not medical treatment. Dr. Kay is a research scientist, not a medical provider. Talk with your own healthcare provider before starting any exercise program, particularly after a recent surgery or injury or if you have a condition that affects exercise. Soreness the following day is normal. Sharp pain, pinching or dizziness is not, and the app will tell you to stop. The 5-Day Prep Kitchen cookbooks are nutrition education, not medical advice. Check with your provider if you have a medical condition, allergy or special diet. Because access is immediate and digital, all sales are final. Results depend on how consistently you do the work.