Where should you start?

Stop guessing. Answer a few simple questions to see exactly what your body needs right now to stay strong, capable, and resilient for the decades ahead. The results of this survey will give you actionable knowledge to start a strength training program that meets your needs.

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– Your Progress

I can go down a flight of stairs without a railing and feel steady. *— Select Choice —Never / not sureSometimesAlways

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I can balance on one leg long enough to put on a sock. *— Select Choice —Never / not sureSometimesAlways

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I can carry groceries up a few steps without feeling off balance. *— Select Choice —Never / not sureSometimesAlways

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I can easily reach overhead. *— Select Choice —Never / not sureSometimesAlways

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I can walk briskly for 10 minutes without discomfort. *— Select Choice —Never / not sureSometimesAlways

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I can squat down and pick up something off the floor and stand up comfortably. *— Select Choice —Never / not sureSometimesAlways

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I feel comfortable getting up off the floor without using my hands. *— Select Choice —Never / not sureSometimesAlways

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Your Level 1 Assessment Score

Scoring is from 0 – 14. If you received a 10 or above, you advance to Level 2 questions. If not, we take you to the end of the assessment.

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I can perform a Bodyweight Squat without my knees caving in or my back rounding *— Select Choice —Never / not sureSometimesAlways

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I am steady and balanced as I stand tall and slowly lift one knee until my thigh is parallel to the floor on both sides. *— Select Choice —Never / not sureSometimesAlways

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I can perform a plank from my toes or knees for 30 seconds while maintaining a straight line from shoulders to hips to knees or ankles. *— Select Choice —Never / not sureSometimesAlways

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From a seated position with arms out in a T position, I can comfortably rotate to the left and to the right without shoulders shrugging or losing good posture. *— Select Choice —Never / not sureSometimesAlways

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Your Level 2 Assessment Score

Scoring is from 0 – 8.

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I am interested in… (check all that apply)

• Just learning the basics so I can complete my daily tasks with confidence.
• Increasing my bone health
• Advancing my strength
• Sport specific strength

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In what activities or sports are you currently participating? (check all that apply)

• None
• Walking
• Hiking / Trail Adventures
• Running
• Cycling
• Skiing
• Court Sports
• Golf
• Other

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First Name (optional)

minutes Bodyweight steady

Enter your email below so we can send you information about your recommended plan. *

Get My Plan

Kami Semick and Nikki Kimball are the founders of everyWoman Fitness

You can trust us to help you start a strength training program that actually works.

We don’t just create strength programs for menopausal women—we are them. With over 40 years of training under our belts, we’ve merged our personal journeys with our professional backgrounds as athletes, a coach, and a sports-focused physical therapist.

True strength is not built overnight

Finding the right strength training starting point is important. Strength is built through intelligent, cumulative progression. That is why our programs eschews the ‘workout of the day’ trend in favor of a cohesive, scientifically backed blueprint. We view your training as a roadmap, where every single workout is a mile-marker guiding you toward a stronger version of yourself.

The logic is simple but powerful

Each strength training workout builds on knowledge and capability gained in previous workouts. This structured approach allows us to implement progressive overload—the only scientifically proven method to reverse age-related muscle loss and increase bone health. Rather than guessing which weights to lift or which movements to pair, you are following a protocol designed by experts to maximize your body’s adaptation.

You can stop wondering ‘Is this actually working?’

We have applied our expertise to create the strength program – workout – exercise sequence so you can focus entirely on the physical work. Every rep you perform is a purposeful step in a larger plan, ensuring that your valuable time translates directly into tangible changes in your strength, physique, and your ability to move through the world with confidence. You’ll get the best results when you start strength training by finding your ideal starting point.

Stop Guessing. Find Your Strength Starting Line.

Your score will provide actionable information so you can start strength training with confidence.