Strength is a part of aging you CAN change.
TTGRW times and structures your strength session, so you don't have to plan, count or guess. Open it, follow it, finish it. Built for women over 50.
Everyday things getting a little harder?
None of this is fixed. Muscle and bone respond to load at any age. You just need a plan that starts where you are.
After 50, strength stops being optional.
Muscle and bone both respond to load, and both lose ground when they don't get it. Menopause. Changing estrogen speeds up bone loss. That's why strength training sits near the top of the list for women our age.
Bone listens to load
Bone is living tissue. Load it, and it holds its ground. Leave it, and kiss density goodbye.
Muscle runs metabolism
Muscle is where your body burns energy and stores blood sugar. Keeping it is easier than rebuilding it.
Balance is trainable
Balance declines quietly, and falls are the path from independence to dependence. A few seconds a day helps.
Train for the life you actually live.
Every TTGRW session is built on five movements you already do every day. Getting better at them is getting better at living.
Squats
Sitting down and standing up
Included: Sumo squats
Hinge
Picking things up off the floor
Included: Romanian deadlift
Push
Doors, prams, getting up off the floor
Included: Floor press
Pull
Opening heavy doors, lifting bags into the car
Included: Bent-over row
Carry
Shopping bags, grandchildren, luggage
Included: Farmer's carry
Open it. Press start.
Follow the timer.
Done.
The session
Each exercise is laid out for you: moves, sets, and rest.
Follow the timer
Clear audio and visual cues tell you when to work, when to rest, and what's up next.
Step up when ready
When a move feels easy, move it up a level. Your strength sets the pace, not a calendar.
A coach in your pocket that keeps time.
-
Two to three sessions a week
Enough to make a difference. Short enough to keep doing.
-
At home or in the gym
Start with a mat and a band. Take it anywhere.
-
Built for women over 50
Starting levels, pacing, and rest that respects where you are.
No bootcamp. No burpees. No shouting.
-
Not a weight-loss app
We measure nothing; it's all about time and how.
-
Not a streak machine
No counting.
-
Not medical advice
If you have a condition or injury, get cleared first.
Pay once. Keep lifting.
No subscription, no monthly fee and nothing to cancel.
- Every session, unlocked
- Timed sets and rest, with clear cues
- Beginner to dumbbell levels
- Short balance drills
Encore explains why. TTGRW gets it done.
The 30-day programme
Ten minutes a day on what's changing in your body after 50: sleep, protein, bone, screening and more.
Your strength sessions
The timer, the moves and the progression. The part of healthy aging you do with your body, not your phone.
Strength training is the change that made the most difference for me after 50, and the one I put off longest because I didn't know where to start. TTGRW is the start I needed.Jen D - Nurse Practitioner and Shareholder
Before you download.
Who is TTGRW for?
Women 50 and over, including beginners, women coming back after years away and those who train. Turn up the effort as you go.
How long is a session?
45 minutes
Do I need a gym or equipment?
Yes. Ideally, a mat and some dumbbells. Bodyweight in certain exercises, and a resistance band are also a good starting point.
I have osteoporosis, a joint replacement or an injury. Can I use it?
Talk to your doctor or an exercise physiologist first. Strength work is often recommended for bone health, but your starting point should be checked.
What does it cost?
A one-off payment through the App Store. No subscription and nothing to cancel. Future updates are free.
Will it help me lose weight?
It helps you keep and build muscle, which matters more for how you age than the number on the scale. We don't promise weight loss.
How is it different from Encore?
Encore is the 30-day programme that explains what's changing in your body and lifestyle modifications to take these head-on. TTGRW runs your strength sessions. They work on their own, and better together.
Is TTGRW on Android?
Not yet. TTGRW is on iPhone first.
Two sessions this week is a start.
Start with a chair and five sit-to-stands. TTGRW takes it from there.
TTGRW provides general exercise guidance for education. It is not medical advice or a medical device. If you have a health condition, injury, osteoporosis or a joint replacement, or haven't exercised in a long time, check with your Doctor or an exercise physiologist before starting. Stop if you feel pain, dizziness or chest discomfort.