FLY
Peri/Post Menopause Training Programme
Build Strength & Resilience For Life
"This is mid-life training at it's finest - designed by healthcare professionals and coaches who truly understand the female body and its' menopausal needs, whilst keeping the training challenging and results-driven.
Kat, Hatch Founder
FLY is designed for active women who are 40+, peri or post menopausal. Build strength and fitness quickly and effectively whilst balancing the needs of your menopausal body.
What is it? Led by Aoife Burke; an expert in evidence-based women's performance programming, FLY develops strength, stability, agility and cardiovascular fitness whilst building long-term resilience.
Who's it for? For women who:
- Are in the peri-menopause or post-menopausal stages, OR for those women 40+
- Have access to the minimal kit requirements
- Have carved out 60 minutes, 3-4 times a week to exercise
- Are excited about seeing improvements to their hormonal symptoms, body composition, strength and fitness
Rolling Subscription Programming
Expert-designed, evidence-based training tailored for menopausal women. Daily workout introduction video from your coach, Aoife.
Comprehensive Onboarding & Education
9 video lectures spread over 3 weeks, led by Kat. Educational content to learn about your menopausal body, introduce you to new ways of training and our training principles.
6-Week Beginners' Introduction Programme
Fixed-length beginners' programme option for those who are brand new to this style of training. Onboarding education lectures are included.
Designed for a Gym Environment
FLY pillars of menopause training mean you need access to a certain amount of gym-based kit to get results. See below for your minimum equipment requirements.
Healthcare-led modifications
Low-impact and threshold training options for those wanting to manage and improve symptoms arising from pelvic health concerns such as stress urinary incontinence and prolapse
Train Anytime, Anywhere
Access your programme from the FITR Client app
Community
In-app training community forum as part of FLY subscription programming to connect with others doing the programme
350+ Coaching & Workout Videos
Demo videos for every exercise programmed
Exclusive Discounts
Special offers from our home equipment partners.
How FLY Works
FLY is more than just a programme.
These four elements are woven into your weekly training, giving you the structure, support, and flexibility you need to train smarter, recover better and see long lasting change.
LIFT
Heavy
The most important element of all the pillars. At Hatch we sing the praises of heavy lifting and it forms the back-bone of all of our programming for women.
GO
Hard
Sprint Interval Training (SIT) can provide the metabolic stimulus we need in the menopause to cut fat and build muscle.
AND
Jump
Plyometrics (high impact training) in older adults improves muscular strength, bone health, body composition, posture & physical performance.
REST
& Recover
Increasing your time spent recovering is crucial. As is eating enough, not fasting and upping your protein intake.
A week as a FLY athlete
- 4 workout days comprising a combination of:
- 3 heavy strength training pieces
- 3 sprint interval training pieces (SIT)
- 1 longer sweatier interval training session
- 1 active rest day/optional rest day
- 1 full rest day
- Every day: plyometrics and stability work
Sample a workout...
Workouts are 50-60 minutes and broken into four phases:
ENGAGE: Warm up, flows and some core/pelvic-floor activation.
STRENGTH: Main strength-building piece, usually heavy
BUILD: Strength-focused accessories to rebuild power and control.
REWARD: Either a sprint-interval or high-intensity interval style workout, or a monostructural piece
What equipment do you need to do FLY?
What you need (Kit List) +
- barbell and weight plates
- squat rack and rig
- incremental dumbbells and kettlebells
- wallball
- box or bench
- skipping rope
- static bike or fan bike
- ski erg
- rowing machine
Get your kit here with our equipment partner Bulldog Gear and add code: BULLDOGHATCH into the checkout for 10% off storewide.
FAQs
I'm a relative beginner - where do I start? +
FLY is a fun strength and conditioning programme for anyone who has an interest in lifting weights, even if it's for the first time. You do not need fitness experience. However, if you're brand new to lifting weight we recommend you purchase the FLY 6-Week Beginners' Intro Programme, which is a fixed-length progressive block of training you can do prior to doing normal FLY subscription programming. Your onboarding lectures are included as part of both FLY Beginners' 6-Week block, and regular FLY Programming. Please note: community feature is not available for the fixed-length 6 Week Beginners' Programme.
What fitness background do I need for FLY? +
FLY is a fun strength and conditioning programme for anyone who has an interest in lifting weights, even if it's for the first time. You do not need fitness experience. However, if you're brand new = to lifting weight we recommend you purchase the FLY 6-Week Beginners' Intro Programme, which is a fixed-length progressive block of training you can do prior to doing normal FLY subscription programming. As part of FLY subscription programming, there are scaling options for nearly every exercise so you can select the option that fits best for you. The most important thing is you have the desire to want to give it a go. We'll do the rest!
What kit do I need for FLY? +
In order to get the most from FLY programming, you will need access to a range of gym equipment. This is so that you can lift heavy, go hard and jump - principles that underpin why our programme works. You can buy kit at a 10% discount using the code BULLDOGHATCH here: Bulldog Gear.
How many workouts is it a week? +
It's 4 workouts a week, with 1 optional active rest day. This means 2-3 full rest days. Gold standard would be to follow the full programme but you'll still see results doing 3 workouts a week.
How long do I have access to my programme? +
It's a rolling monthly subscription, so as long as you like!
Do you have an app? +
FLY uses the FITR client app for programme delivery, which you can download from Android or Apple app stores.
I experience leaking / I have a prolapse. Can I do the programme? +
Yes. The programme has been designed alongside a women's health physiotherapist to help with these conditions. We give you threshold training coaching which has been proven to help improve symptoms. If you are looking for low-impact options, we have those for you too. As part of your series of included educational lectures there is a lesson on pelvic health and how to manage bothersome conditions like leaking and prolapse.
Is it for certain ages/stages of the menopause? +
We've designed the programme so it's appropriate for active women in the peri menopause or postmenopausal stages, OR for those women 40+. It’s basically a style of training all women should be doing once their oestrogen starts to decline. It's perfect for you if you want a women's health programme that will help support you to develop strength and resilience whilst helping to improve your body composition for the long-haul.
I have osteoporosis, can I do the programme? +
It's highly advisable that if you have been diagnosed with osteoporosis that you consult with your medical professional prior to beginning your FLY programme. If you're cleared to take part, then jump on in. We have low-impact options throughout the programme if you've been cleared by your doctor to exercise but you've been advised to stick to a no jumping rule.
Is there any 1-to-1 coaching or support? +
You can buy an add on 1-to-1 coaching with Aoife within the programme itself, or head to our Meet the Team page to book a call.
What do I do if I don't have all the kit that's suggested in the programme? +
In order to get the most from FLY programming, you will need access to a range of gym equipment. This is so that you can lift heavy, go hard and jump - principles that underpin why our programme works. You can buy kit at a 10% discount using the code BULLDOGHATCH here: Bulldog Gear. If you still don't have the kit, where possible try to sub out the movement for a similar movement. For example if it's an erg machine, pick another machine or choose a cardio movement like a stepping burpee.
What if I experience pain during my workout? +
We strongly advise you to stop training if you experience pain during your workout. If it's something you can change by dropping the weight, or reducing the depth or intensity, then go for it, but if it's persistent or new pain we recommend you consult your medical professional before continuing with your programme.
Do you have a community? +
Yes! Hanging out in your programme itself, on the FITR Client app, you'll find your community right there. Say hello!
Healthcare Led
Built by coaches, physios and athletes and backed by global healthcare professionals. Hatch programming is grounded in current research, evidence-based practice, and years of hands-on coaching experience with real women.
Kat Suchet
Founder of Hatch & Women's Health Physiotherapist
Kat is a women’s health physiotherapist specialising in athletic populations, with a background as a competitive CrossFit athlete, coach, and PT. She runs her own clinic alongside Hatch Athletic, supporting active women through every life stage, and lives in Wiltshire with her husband and two children.
Dr Carys Webster
Sport & Exercise Medicine Doctor
Carys Webster is an NHS doctor with a Masters in Sports and Exercise Medicine, passionate about training and preventative health. She works with British Gymnastics, Premiership Rugby, and the Department of Health to promote physical activity and performance.
Aby Tobin
Pelvic Health Physiotherapist
Aby is a specialist Pelvic Health Physiotherapist and the creator of our HATCH COACH certification. With over a decade in Sports Medicine and a background as a national-level track and field athlete, known for her performance-focused approach to rehab. She teaches perinatal exercise rehabilitation to professionals and works with clients worldwide to navigate pregnancy and postpartum with her unique blend of sports and pelvic health expertise.
Hat Hewitt
Sports Therapist, Coach & Founder of MAP Online
Hat is a Sports Therapist and coach with a Master’s degree and over ten years’ experience, specialising in keeping female athletes fit, healthy, and injury-free. She runs MAP Online, delivers mobility programming for Hatch, and has worked with elite teams including London Irish and Saracens Women, while also co-owning her own CrossFit affiliate.
Kirsty Smith
Functional Medicine & Hormone Health Coach
Kirsty is a Functional Medicine and Hormone Health Coach who helps women optimise their fertility, energy, performance and mood by understanding and working with their hormones. Having overcome her own hormonal and thyroid challenges, she brings personal insight and proven strategies to support women through her own business Natural Rays Wellbeing Consultancy.
Aoife Burke
Fitness Programmer
Aoife is a highly experienced coach with over 13 years in the fitness industry, known for her focus on female performance and training. As both an elite CrossFit athlete and lead programmer at CrossFit Shapesmiths, she brings deep expertise to supporting women in high-level sport and functional fitness.
Dr Natalie Summerhill
Advanced Menopause Specialist & Women's Health Doctor
Dr. Natalie Summerhill is an experienced GP with specialist qualifications in women’s health, including menopause care, and founder of a private clinic focused on advanced diagnostics and health screening. She is passionate about clinical excellence and education, working with individuals and organisations to improve women's health outcomes.
Aimee O'Keefe
Sports Performance Nutritionist
Aimee's a Performance Nutritionist working at the highest level of elite sport. She is the Lead Performance Nutritionist for the England Red Roses and has previously supported Manchester United Women. Aimee also works in Formula 1 with Williams Racing, supporting both the pit stop crew and academy drivers.
Elinor Harvey
Accredited Psychotherapist
Elinor is an accredited psychotherapist and qualified Relationship and Psychosexual Therapist with over 18 years of experience supporting individuals, couples, and young people. She uses an integrative approach tailored to each client and is especially passionate about helping women rediscover their spark.
Jenni Calcraft
Physiotherapist & Baby Loss Expert
Jenni is a registered physiotherapist dedicated to supporting women in their physical recovery postpartum, including those who have experienced loss. She is passionate about providing compassionate, informed care and sees guided exercise as a powerful tool for both emotional and physical healing.
Eliza Bernardi
Pelvic Health Physio & Pessaries Expert
Eliza is a Pelvic Health Physiotherapist based in Australia. She is a pessary fitting specialist to help with the management of pelvic floor dysfunction. She spent her childhood playing soccer, touch football and water skied most weekends. She is also a trained APPI Pilates Instructor and has a Strength and Conditioning Qualification.