Pick your goal
Fat loss, glutes, tone, core, strength, or 50+. Home or gym.
Your personal coach · workouts + meals + walking challenge · ages 16 to 80+
30-Day Workout & Meal Plan App for WomenStop starting over. This is the one.
Answer 7 quick questions. In 60 seconds you get your own 30-day workout plan, a meal plan that matches it, a walking challenge, and a daily schedule that tells you exactly what to eat and which workout to do. Every move animated. Every rep tracked.
- Home or Gym
- Meal plans that match your goal
- Backed by Mayo Clinic & ISSN science
Day 12 of 30Glute StrengthHip Thrust · 4 × 8
Fat-burning meal plan1,640 kcal · 130 g proteinBreakfast, lunch, snack, dinner
Beat the Clock−0:05 vs yesterday
Free forever · no signup
Pick a body part. Get a workout. Right now.
Glutes, abs, arms, legs, back and more. Home or gym. Animated, with sets and reps.
One app. Everything.
Your coach, your challenge, your meals.
Or pick a classic plan
What do you want most?
Never guess your form
Every move, animated.
144 exercises with looping demos, form cues, and target muscles.
How it works
Show up. We handle the rest.
Follow today's workout
Sets, reps, rest, and weight cues set for you, and they progress every week.
Log it and watch it work
Every set saved. Review past sessions, beat your last numbers, see your streak grow.
144animated exercises
30day coaching challenge
6meal plans + build your own
70supplements graded by evidence
Questions women ask
Workout plans for women, answered.
What is the best workout plan for women?
One that matches your goal and gets harder as you do. HERFORM gives you 8-week progressive plans for fat loss, glute growth, toning, a flatter core, strength training for women, and Ageless Strength for women over 50, each with a home workout and a gym workout version.
Can I build muscle and lose fat with home workouts?
Yes. Bodyweight, band and dumbbell home workouts work when they use progressive overload: more reps, more sets, harder variations or less rest. From week 5, HERFORM's home plans switch to harder exercise variations so you keep progressing with no gym.
How many sets and reps should women do?
For strength, 3 to 5 sets of 4 to 6 reps. For toning and shape, 3 to 4 sets of 8 to 15 reps. For fat-burning circuits and HIIT workouts, timed rounds of 20 to 45 seconds with short rest. HERFORM sets the target for every exercise automatically.
Is strength training safe for women over 50?
Strength training is one of the best things women over 50 can do for bone density, balance and staying independent. The Ageless Strength plan uses joint-friendly moves and gradual progression. Check with your doctor before starting a new program.
Is there a meal plan that matches my workouts?
Yes. HERFORM builds a 30-day meal plan synced to your workout calendar: more carbs on training days, more protein and veggies on rest days. Choose fat-burning, muscle-building, tone, Beat the Clock low-carb, plant-powered or bone-strong 50+, or build your own from 90+ foods. Calories use the Mifflin-St Jeor equation and protein follows ISSN guidance.
How much does HERFORM cost?
The body-part workout generator is free forever. Full membership is $19.99 for your first month, then $9.99 a month: the 30-day coaching program, every meal plan, the walking challenge, all 144 animated exercises, 70 graded supplements, reminders and your workout log. Cancel anytime.
A personal trainer + nutrition coach costs $300+ a month.
HERFORM: $19.99 to start, then $9.99/month.
Free workout and meal plan guides
- Glute Workout at Home for Women
- 30-Day Walking Plan for Weight Loss
- Workout Plan for Women Over 50
- 7-Day Meal Plan for Women to Lose Weight
- 30-Day Fitness Challenge for Women
- Full-Body Home Workout for Women, No Equipment
- Gym Workout Plan for Beginner Women
- Lower Belly Workout for Women: What Really Works
- Toned Arms Workout for Women
- Full-Body Dumbbell Workout for Women
- High-Protein Meal Plan for Women
- Menopause Workout Plan
Free forever · unlimited
Free body-part workout
Tap a body part and get a fresh, animated workout with sets and reps. As many as you want.
Meal plans
Eat for the body you want.
Pick a plan for your goal, let us generate it, or build your own from 90+ foods.
Supplement glossary
What works. What's hype.
70 supplements graded A to D using ISSN position stands and NIH fact sheets.
Educational only. Supplements are not regulated like medicines. Talk with your doctor or pharmacist before starting any supplement, especially if pregnant, nursing, under 18 or taking medication. Sources: NIH Office of Dietary Supplements, ISSN creatine, ISSN caffeine, ISSN protein.
Progressive plans
8 weeks. Each week gets a little harder — more reps, more sets, heavier weight, tougher variations.
My workout log
Every completed workout, saved. Tap one to review it.
Workouts per week
Quick workout
Choose your options, or hit Surprise Me.
Routine builder
Add exercises from the list, set your timing, save, and play.
Saved routines
Exercise glossary
Learn
From Mayo Clinic, the ISSN, Stanford Medicine, NIH, Muscle & Fitness, Bodybuilding.com and peer-reviewed kinesiology research. Tap a source to read it.
Educational only, not medical advice. Check with your healthcare provider before starting a new program, especially if pregnant, postpartum, or managing a health condition.
Your coach. Your challenge. Your results.
Everything a personal trainer and nutrition coach would give you, for less than one session.
Free
$0
- Unlimited body-part workouts
- Day 1 of your 30-day program
- Day 1 meal plan
- Week 1 of every 8-week plan
- Beat the Clock walk timer
- 15 supplements, 30 exercises
Full coaching
Membership
$19.99 first month
then $9.99/month · cancel anytime
- All 30 days of your quiz-built program, plus month 2
- Every meal plan synced to your workouts, swaps and grocery lists
- Build-your-own meal planner with macro tracking
- Beat the Clock Part 2 finisher
- Daily meal, water & workout reminder calendar
- All 6 eight-week plans, home and gym
- All 144 animated exercises, 70 supplements, full science library
- Unlimited quick and custom workouts, full log history
