About HerNext Co.
HerNext Co. is a small team building illustrated home strength plans for women in their next chapter. Every plan starts from public health guidelines and peer-reviewed research, then gets written in plain English you can follow at home.
Built on public guidelinesWeekly structure follows CDC activity recommendations.
Informed by reviewsSystematic reviews of strength training in women 45+.
Honest about limitsWe say what the research shows, and what it doesn’t.
The team behind
We’re not a faceless app. HerNext Co. is run by a small team that writes, illustrates and checks every guide, and reads every message you send us.
Co-founder & Brand Director
Laura is the creative and strategic mind behind HerNext Co. She helps shape the brand’s vision, voice and overall experience, with a focus on making strength and wellness feel more relevant, approachable and inspiring for women 55+. Her role is to ensure that every program, guide and resource stays true to the HerNext mission: helping women feel stronger, more confident and ready for what’s next.
Fitness Coach
Clara helps bring the HerNext approach to movement to life through clear, practical and realistic strength routines designed for women 55+. Her focus is on making exercise easier to understand and easier to follow at home, with an emphasis on strength, mobility, consistency and everyday movement.
What the research says
These are the guidelines and reviews that shape how our plans are structured. Each one links to the original source, so you can read it yourself.
Public health guideline
The CDC recommends muscle-strengthening activities on at least two days a week, working all major muscle groups, plus activities that improve balance.
In our plans: three non-consecutive strength days, covering legs, hips, back, chest and shoulders.
CDC · Physical activity guidelinesSystematic review · 2021
A review of 38 studies with over 2,500 women found improvements in muscle mass, muscle strength and functional fitness after resistance training.
In our plans: resistance is the backbone of the week, not an optional extra.
Ransdell et al., Women, 2021Meta-analysis · 2023
Pooling 101 randomized trials in postmenopausal women, researchers found resistance training was effective for gaining muscle mass.
In our plans: progressive resistance, so the work can grow as you get stronger.
Liu et al., Frontiers in Endocrinology, 2023Cochrane review · 2019
Across 108 randomized trials in adults 60+, balance and functional exercise programs reduced the rate of falls, with high-certainty evidence.
In our plans: supported balance practice and everyday movements like sit-to-stand.
Sherrington et al., Cochrane, 2019What this does and doesn’t mean. These studies support general principles of exercise. They did not test HerNext Co. programs, and our guides have not been clinically tested themselves. Results vary from person to person.
How a plan is made
01
Guidelines and reviews set the weekly frequency, the muscle groups and the role of balance.
02
Sit-to-stand, wall push-ups, band rows: moves you can do at home with a chair and a wall.
03
Numbered steps, reps, sides and rest next to every picture, plus an easier option and when to stop.
04
Every image is checked against its instructions, and guides are updated as we learn from your questions.
Write to us about a movement, a study or which plan fits you. A real person on our team will reply.
HerNext Co. programs offer general fitness guidance and are not medical advice. Please check with your healthcare provider before starting a new exercise program, especially if you have a health condition, recent injury or ongoing pain.