Strength in Hormones Workout Program
Athletic workouts curated for women's hormonal well-being.
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Introduction
Welcome to Strength in Hormones! Learn more about how the program works and what equipment you will need.
Welcome to Strength in Hormones! Learn more about how the program works and what equipment you will need.
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Optional: Cycle Syncing with Your Menstrual Cycle
This is an optional add-on for those with a regular 28-30 day cycle to learn how to sync the workouts to your menstrual cycle.
This is an optional add-on for those with a regular 28-30 day cycle to learn how to sync the workouts to your menstrual cycle.
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Optional: How to 'Low Stress Week'
This is an optional add-on for those with irregular cycles. Learn how to implement a ‘low stress week’ to support regular ovulation and less PMS.
This is an optional add-on for those with irregular cycles. Learn how to implement a ‘low stress week’ to support regular ovulation and less PMS.
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Prenatal and Postpartum Pelvic Floor Resources
in collaboration with Pelvic Floor Physical Therapists from Opt for Mama
in collaboration with Pelvic Floor Physical Therapists from Opt for Mama
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Our strength training is intentionally designed to support your hormonal health — boosting key hormones to improve metabolism and blood sugar, while minimizing excess cortisol that can lead to hormonal chaos. Using a strategic periodization model, we help you build strength and see body composition changes without sacrificing your hormonal health. It’s smart, sustainable training — made for women’s physiology.
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Our conditioning workouts are low-impact by design, delivering cardiovascular and metabolic benefits without overstressing your system. They help enhance metabolic flexibility, support longevity, and improve your body’s ability to burn fat for fuel — all while protecting your hormones from depletion.
A Look Inside Our App
Access your workouts directly through our mobile app on your phone, where you can follow video demonstrations, log the weights you use, and track your complete workout history.
Video Demonstration.
Every exercise includes a quick, in-app video demonstration so you always know exactly how to perform it. Each movement also comes with a built-in substitute (sub) option, allowing you to adapt seamlessly if equipment is unavailable or you’re training around an injury.
Progressive Overload.
The workouts are built on a progressive overload model, with intentional weekly progression. Each month introduces a completely new set of exercises, allowing you to align your training with your menstrual cycle if desired. We walk you through exactly how to do this inside the program.
Strength Without Depletion.
Strength in Hormones workouts are designed to build strength and athleticism without draining your energy. Each session is intentionally programmed to improve fitness and body composition while respecting the hormonal and metabolic demands of the female body.
Track Your Progress.
What’s measured is managed. Inside the app, you can track the weights you use for each exercise and easily reference them the next time that movement appears—ensuring steady progression in strength and fitness throughout the program.
Included Pelvic Floor Physical Therapy Resources
Our program includes a comprehensive library of pelvic floor physical therapy–informed resources, designed in collaboration with a team of pelvic floor physical therapists, to support you through every stage of training, pregnancy, and postpartum recovery. These materials are built to help you train safely, confidently, and with long-term pelvic health in mind.
Pregnancy Modifications by Trimester - clear guidance on how to adjust workouts as your body changes
Pelvic Floor Red Flags – key signs and symptoms that indicate when additional support may be needed
Tight Pelvic Floor Support – practical tips to address over-tension, breathing mechanics, and relaxation, a common and often overlooked issue in athletic women
Labor Prep Circuits – targeted movement and breathing strategies to support labor and delivery
Return to Lifting, Running, and Jumping – progressive guidelines for rebuilding strength and impact tolerance
Unlock 28+ on-demand workshops on functional medicine, nutrition, and hormones.
Live workshops and all recordings are available to Tier 2 & Tier 3 plans only, with a new live workshop added each month.
Monthly Workshops with Lauren
Eat to Optimize Your Menstrual Cycle Training
Nutritional Changes in Peri-menopause and Menopause Training
Eating Out for Hormones Training
Optimizing the Hormonal Response to Exercise Training
How to Boost Leptin with Stimulus Days Training
How Lauren Meal Plans for Hormone Health Training
Tips & Tricks for Using a CGM Training
Daily Habits for Healthy Hormones Training
Choose your plan
Tier 1
SIH Workout Program
3 Strength + 3 Conditioning Workouts/Week
Cycle Syncing and Low Stress Week Trainings
Prenatal and Pregnancy Pelvic Floor Resources
Popular
Tier 2
SIH Workout Program and Community
3 Strength + 3 Conditioning Workouts/Week
Cycle Syncing and Low Stress Week Trainings
Monthly Group Workshop with Lauren
Prenatal and Pregnancy Pelvic Floor Resources
Tier 3
SIH Personalized Workouts
Fully Customized 3 Strength + 3 Conditioning Workouts/Week
Monthly Email Check-In for Program Customization
Cycle Syncing and Low Stress Week Trainings
Monthly Group Workshop with Lauren
Prenatal and Pregnancy Pelvic Floor Resources
I’m Lauren Papanos — a functional medicine Registered Dietitian, board certified specialist in sports dietetics and hormone specialist with nearly a decade of experience helping women resolve symptoms naturally and feel at home in their bodies again.
But this isn’t just my profession — it’s personal. I’ve lived through hormonal chaos: thyroid dysfunction, amenorrhea, acne and the frustration of being told “everything looks fine.” I knew what it felt like to thrive, and I was determined to get back there.
That’s when my now-husband, Joe, stepped in. As an athletic performance coach with over a decade of experience training female athletes, he helped me completely transform my workouts to support, not drain my hormones — and it changed everything. I gained energy, regained ovulatory cycles, saw drastic body composition improvements, restored optimal thyroid function and so much more.
Together, we created this program to bring that same transformation to you. It blends strength training and low-intensity conditioning in a way that’s specifically designed for women’s hormonal physiology — not the one-size-fits-all approach most programs follow.
We’ve lived this. And now we’re honored to share it with you.
Ready to train in sync with your body? Let’s go.
Our Why
FAQs
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This is a month-to-month program. You can join for one month at a time with our monthly plan or join for the year with our annual membership plan. Both options include six workouts per week that progress each month.
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There are six workouts per week but we recommend trying to complete at least 2 of each. Expect each workout to take between 40 - 60 minutes.
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Not a problem at all, we have many women inside SIH with exercise modification needs. Each exercise includes alternative options. Plus we have a resource inside the program on general modifications for pregnancy. If you need something you can't find inside of the workouts, you can always ask on our community board and we are happy to help!
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We recommend having access to bands, dumbbells and one piece of cardio equipment. However, more advanced lifters will benefit from access to a barbell and kettlebells as well!
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Yes! Please sign up for our 7 day free trial to do so.
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Yes! You can use your HSA or FSA card just like a normal credit card at checkout.