AN AWARD-WINNING DEDIKATE PROGRAMME
Your body is capable of more than you've been told.
Thrive is an 8-week, strength-first training programme built to help women in peri to post menopause feel stronger, more energised and more in control of their bodies, wherever they are in life. Start anytime. Since launching in 2024, Thrive has been completed more than 5,000 times.
Sound familiar?
This programme is for you if any of this feels familiar.
- ✓ You're working hard but your body isn't responding the way it used to
- ✓ You feel tired, not just physically but bone-deep exhausted, no matter how much you sleep
- ✓ Your strength and muscle tone have been slipping, no matter what you try
- ✓ Your joints ache more than they used to and you're not sure what's safe to do
- ✓ You want to lift weights but don't know where to start, or worry you'll hurt yourself
- ✓ Fitness advice out there feels like it was designed for 25-year-olds, not you
- ✓ You've tried programmes before, but nothing felt like it was built for your body right now
Thrive was built for exactly this moment. The science has caught up, and now so can you.
Award-winning, expert-endorsed
Join a movement, not just a programme.
In 2025, Kate Ivey won the Community Award at the Exercise New Zealand Industry Awards, recognising the impact of Thrive's science-backed approach to peri to post menopause training, and the powerful community behind it.
Thrive brings together women who are choosing strength, confidence and long-term wellbeing over quick fixes and outdated myths. When you join, you're not just following a plan, you're joining a community that believes strength is for life.
Endorsed by Oxford Women's Health
"Thrive offers a uniquely supportive and scientifically informed approach to exercise during the peri and post-menopausal phases. Their targeted programmes are invaluable for women seeking to maintain strength, balance and vitality during this transformative time. I'm delighted to contribute to their mission and help empower women to thrive through menopause."
Dr Sarah Robson, MBChB with distinction, FRNZCGP — Oxford Women's Health, member of the Australasian Menopause Society
Built on the latest science.
Thrive isn't based on fitness trends. It's informed by the researchers and clinicians leading the field in peri to post menopause health, hormones and performance, including:
Dr Stacy Sims
Exercise physiologist and nutrition scientist. Pioneer in sex-based differences in physiology and sport.
Dr Alyssa Olenick
Exercise physiologist specialising in metabolism, hormones and exercise for women.
Dr Mary Claire Haver
OB/GYN and menopause specialist. Author of The New Menopause.
Dr Vonda Wright
Orthopaedic surgeon and leading voice on mobility, bone health and active ageing for women.
Dr Gabrielle Lyon
Physician and researcher specialising in muscle-centric medicine — building and preserving muscle for long-term health.
Planners to Suit all Levels
Five planners, so there's a starting point for every fitness level. When in doubt, start with Beginner, you can always move up.
Beginner
New to strength training. Start here, build the movements, and go at your own pace.
Flexi
Balances menopause-optimised training with other movement you already enjoy.
Meno Strong — No Jump
Some training experience, but you prefer or need low-impact options.
Meno Strong — Jump
Some training experience and happy to include jumping and higher-impact work.
Progressive Lifting
Lifting experience and ready to take your strength further, faster.
All you need is a set of dumbbells. Whether you start with 3kg or 15kg, Thrive meets you where you are.
Train with purpose, not punishment.
Every Thrive planner blends 2 strength sessions a week as the foundation, HIIT and Sprint Interval Training for metabolic and heart health, and mobility, yoga and recovery to protect your joints and keep you consistent. Sprint Interval Training is introduced from Week 4 on the Beginner, Meno Strong and Flexi planners, giving your body time to build a base first — Progressive Lifting starts SIT from Week 1.
This isn't 8 weeks to punish your body. It's 8 weeks of training that works with your hormones, your joints and your energy, not against them. No perfect weeks required, no all-or-nothing.
We don't lose our strength because we age. We age because we lose our strength. Let's change that.
Everything you need for 8 weeks. Nothing you don't.
- ✓ The full 8-week Thrive planner, in five versions, so you're training for your fitness level, not someone else's
- ✓ All Thrive-specific workouts, plus the full DediKate workout library
- ✓ Weekly motivation and education emails to help you navigate this stage of life
- ✓ Nutrition guidance from registered nutritionist Claire Turnbull, built to support your training and your hormones — no diets, no deprivation
- ✓ Support from trainers who are trained and certified in menopause-specific coaching
- ✓ Access to our private support community of more than 2,500 women
What you'll need
You don't need a full gym or a room full of equipment. Just a small space and a couple of sets of dumbbells. Don't worry if your weights aren't exactly right — start with what you have, and add more as you progress.
- ✓Light dumbbells: 1–4kg (3–10lb)
- ✓Heavy dumbbells: 4–10kg (10–25lb)
- ✓Optional — super heavy dumbbells: 8–20kg+ (20–45lb+), add these as you progress