We are so thrilled to welcome Dr. Jessica Shepherd to the Clinical Advisory Board as Head of Medical Affairs. Dr. Shepherd is a board-certified OB/GYN, women's health expert and leading voice in longevity. We sat down with Dr. Shepherd to hear more about her background and why she’s so excited to join the Pvolve team.  Let’s start with some fun stuff. Share 5 things about yourself. I was born in Canada and am a very proud Canadian.   I sing in the shower very loudly.  French fries are my guilty pleasure.  I wrote a book called Generation M: Living Well in Perimenopause and Menopause in 2024 and it was featured on GMA, Today Show and Live with Kelly and Mark. I hate burpees but will still do them.  Why did you choose to join Pvolve and what will your role as Head of Medical Affairs entail?  I chose to join Pvolve because of their commitment to evidence based practices, improving strength training, and involving their community in exercises that promote longevity. My role as Head of Medical Affairs is to ensure that the science behind the exercises is promoting the best in women. What excites you most about joining Pvolve? I think Pvolve is really doing something special. I am thrilled to be joining the incredible team and community and I just know we’re going to have a lot of fun, while also offering something truly special for women.  Are there any specific areas you plan to focus on with the brand?  As a gynecologist and women's health expert, I really want to focus on the impact of exercise in women's health and longevity, specifically for women in perimenopause and menopause. Together with Pvolve I know that we will see evidence-based outcomes  for women that make their lives better.  Are there any personal stories or experiences that shape how you approach fitness, longevity, and women’s health?  After getting my undergraduate degree in exercise physiology, I spent a year working as a personal trainer in a hospital rehabilitation center. There I was able to work with women as they aged and saw that exercise was a beautiful way for them to stay strong, improve their health, and also feel good about themselves. This experience has stayed with me and informs my holistic approach with my patients as they go through menopause.  What do you think is the biggest challenge women face when it comes to aging, and how can Pvolve’s programs address those challenges? The biggest challenges that women face as they age is the loss of muscle mass, decrease in bone mineral density, and the increase in adipose tissue (aka fat). Pvolve addresses these challenges through its unique approach to resistance training, while also improving mobility, flexibility and balance, which are critical as we age. How do you see fitness playing a role in healthy aging for women? How important is building muscle as you age? Fitness, in my opinion, is one of the fundamental roles in healthy aging. We underestimate how the loss of muscle mass significantly decreases quality of life and increases risk of frailty. Muscle is the organ of longevity. It is imperative that women start rebuilding their muscle in their 40th decade or even younger to counteract the changes that come in menopause with a decline of estrogen which contributes to significant loss of muscle mass. What role does fitness play in managing menopause symptoms, and how can women use exercise to navigate this stage of life? There are many studies that have shown that physical activity and fitness play a significant part in managing menopausal symptoms, including hot flashes, decreased quality of sleep and anxiety. Fitness has a way of improving mood, building community, improving strength, and best of all, building confidence.   

Pvolve's Healthy Aging Clinical Study was recently published in the American College of Sports Medicine's official flagship journal, Medicine & Science in Sports & Exercise. This marks a major milestone for Pvolve. The below article was penned by Dr. Nima Alamdari, Chief Clinical Advisor to Pvolve and lead on the study, to underscore the significance of this study and why it is so important for women.   How Pvolve’s Training Method Can Boost Strength, Balance, and Resilience New findings reveal how multidimensional exercise enhances the real-world strength needs for everyday life By Dr. Nima Alamdari  Carrying kids, hauling groceries, maneuvering strollers, wrangling dogs, and packing car trunks—everyday life comes with its own set of physical demands that aren’t always as simple as lifting a dumbbell or running on a treadmill. Real-life strength isn’t about moving weight in perfect form; it’s about carrying a toddler on one hip while opening a door with the other hand, or leaning awkwardly to buckle a seatbelt without tweaking your back. Watching my sister carry her baby twins, one on each side, while closing the car door with her foot reminded me of the need to be a modern-day contortionist, bending, twisting, and balancing to meet the demands of daily life. For women, building a strong, adaptable foundation can be the difference between thriving in these everyday movements and facing those annoying tweaks that can turn into pain and functional limitation. It’s not just about brute force but also about balance, flexibility, stability, and resilience—qualities that allow you to tackle life’s challenges without breaking down. And for men, that functional "dad strength" becomes just as crucial, keeping them capable and injury-free as they juggle similar demands in life. This led me, working closely with the University of Exeter team, including Professor Francis Stephens and PhD candidate Erika Svensen, to shape a program that goes beyond traditional strength training. We aimed to test an approach that translates directly to the real-world physical demands people face daily—those “activities of daily living.” This original research has just been published in the Journal of Nutrition, Health & Aging, the flagship journal for the American College of Sports Medicine, highlighting a novel, low-impact exercise program designed to boost not only strength but also balance, flexibility, and postural control—qualities that become especially valuable as women move into and beyond menopause. The study provides a realistic path to building resilience that goes beyond the conventional gym workout.   Understanding the Physiology Backdrop For women over 40, muscle strength and balance often decline, particularly in the lower body—regions like the hip flexors and abductors. These areas are crucial for stability, and their weakening significantly raises the risk of falls and hip fractures. Strong hips and stable lower body muscles correlate with higher bone density in the femoral neck, directly reducing fall risk and enhancing quality of life. Yet, interventions to bolster these areas, particularly for women undergoing menopause, remain sparse. With progressive age, a drop in estrogen and progesterone accelerates declines in muscle and bone health, making this a critical period for targeted intervention. Research has traditionally focused on preserving muscle mass and strength, but less attention has been given to the real-world needs of the body, including balance, flexibility, and mobility—elements that support functional health and independence over time. This study helps to fill that gap, examining how a low-impact, resistance-based program can strengthen not only muscle but also the stability and motion needed to provide women with practical tools for long-term resilience. A Practical Approach to Real-World Impact
 In this 12-week study, participants were split into two groups: an exercise intervention group that followed Pvolve’s low-impact resistance program and a control group that maintained their usual physical activities. Using a randomized block design, participants were categorized by age and BMI to ensure a balanced distribution of pre-, peri-, and postmenopausal women over 40 in each group. This approach enabled the team to control for the effects of menopause status on the outcomes, keeping the focus on the exercise program’s impact. Throughout the study, participants visited the lab at baseline, 4, 8, and 12 weeks. Each visit included a series of high sensitivity assessments: DXA scans to evaluate body composition, isokinetic tests to measure hip and shoulder strength, and flexibility and balance tests to gauge lower body stability. Additionally, participants completed quality-of-life questionnaires and wore accelerometers to monitor baseline activity levels. This comprehensive design allowed the team to capture a well-rounded picture of each participant's physical health and track progress throughout the program. A Multidimensional Approach to Strength and Stability
 The 12-week, whole-body, low-impact resistance training program emphasized multiplanar movement—integrating not only strength but also balance, flexibility, and postural control in a holistic way. Sessions were delivered four times a week via instructor-led videos, with supervision from the research team to ensure participants performed the exercises correctly and safely. Unlike traditional resistance training, which often relies on isolated muscle groups and static weights, this program incorporated resistance bands at the hips, wrists, and ankles to create tension and engage multiple muscles simultaneously. This setup encouraged participants to build strength across a range of movement patterns, rather than in a single plane, making the exercises highly functional and adaptable to everyday activities. The program included a variety of innovative exercises. For example, participants used hand weights and ankle weights while performing rotational movements, such as internal and external hip rotations on one leg, to improve both strength and stability. These exercises targeted the core, hip flexors, and stabilizer muscles, which are essential for balance and resilience. Bodyweight exercises, including squats, lunges, and planks, were also part of the regimen, focusing on foundational movements that enhance functional strength. As the weeks progressed, the exercises became more challenging, with increased repetitions and weights. The program was carefully structured to ensure gradual progression, with session duration increasing from 2.7 hours in the first week to 3.3 hours by the twelfth week. This progression kept the program engaging and allowed participants to build on their strength and flexibility without feeling overwhelmed. By the end of the study, attendance in the exercise group averaged 98%, reflecting the program’s accessibility and participant commitment.   Strength, Stability, and Quality of Life The study’s results underscore just how transformative targeted resistance training can be. Women in the exercise group showed substantial improvements in hip strength—particularly in the flexors and abductors, which play a key role in balance and stability. Hip abduction strength, for example, increased by an impressive 19%, while hip flexion strength saw a 20% boost. Gains in muscle thickness were observed in the vastus intermedius, a crucial stabilizer for the knee joint, which can help prevent injuries in daily life. The benefits extended beyond muscle. Dynamic balance, particularly in lateral and posterior directions, improved by over 10% in the exercise group. These gains reflect better stability and control, which are essential for reducing fall risk as we age. Improvements in flexibility—up by 21% in the sit-and-reach test—highlighted the program’s capacity to keep joints and muscles supple, a vital factor in maintaining mobility and preventing stiffness. Interestingly, these gains were not isolated to a particular lifestage, suggesting that age-related hormonal shifts do not diminish the body’s capacity to adapt to resistance training. This finding is encouraging, showing that it’s never too late to seek improvements in strength, balance, and flexibility.    Beyond Muscle: The Broader Impact of Exercise on Aging Well
 One exciting aspect of the study was the reported improvements in quality of life among participants. Women in the exercise group noted better social functioning and increased energy, both of which contribute to overall well-being. Exercise enjoyment was also higher in the postmenopausal group, countering the misconception that exercise becomes a chore with age. This finding aligns with broader research suggesting that consistent, structured exercise enhances mental and emotional health, creating a positive feedback loop that encourages ongoing activity. The real-world implications of these findings are significant. A simple, accessible training method that improves strength and balance may help women maintain independence, prevent falls, and feel more capable in their daily lives. Focused on low-impact, resistance-based exercises, this approach can be done at home or on the go, making it practical for most people regardless of gym access. This study demonstrates that aging doesn’t have to mean losing balance, flexibility, or the strength that supports independence. With the right exercises, women can build resilience that serves them well across life stages. Starting early in one’s 30s or 40s provides a buffer against age-related declines, while those already through menopause can regain and maintain stability and strength. In the end, it’s about building a strength that goes beyond the gym—a strength that means effortlessly carrying kids, hauling groceries, managing strollers, and wrestling with an overexcited dog. Aging can become less about limitations and more about staying ready for whatever life throws at you, whether it’s a toddler on one hip or a car trunk that just won’t close. Real strength is knowing you can handle those moments, big and small, with a smile (and some well-earned confidence).   Pvolve’s Commitment to Science and Proof Pvolve’s commitment to clinical research underscores its dedication to creating effective, science-backed exercise programs that support functional movement and overall well-being. By pairing low-impact, dynamic movement with patented resistance equipment, Pvolve’s method is designed to sculpt, strengthen, and enhance mobility. Supported by a Clinical Advisory Board, Pvolve invests in rigorous research, including clinical trials addressing areas such as lower back pain, exercise recovery, and healthy aging, to ensure proven efficacy for individuals at every stage of life. The University of Exeter boasts one of the world’s foremost sports science teams, recognized for its groundbreaking research in exercise science, sports medicine, and sports nutrition. The department of Sport and Exercise Sciences consistently leads in the UK, with the latest Research Excellence Framework (REF 2021) ranking Exeter 1st in the UK for research quality. The team’s commitment to excellence is demonstrated by its research impact, with 100% of research reaching international significance and 99% rated as internationally excellent. Through its cutting-edge research, Exeter continues to shape the fields of sports and exercise science globally, pushing the boundaries of knowledge and application.  

We sat down with Dr. Amy Hoover, Chief Physical Therapist and member of Pvolve Clinical Advisory Board to learn more about the Lower Back Pain Clinical Study, the results that Pvolve participants experienced, and why they are so significant.  Could you tell us a bit about the Lower Back Pain study and how it came about? The lead researcher of this study, Dr. Ann Van de Winckel from the University of Minnesota, wanted to look at how mindful movements and body awareness affect brain activity and pain levels in people with chronic lower back pain. Pvolve was selected as the exercise comparison group. Can you help us understand the scale and impact of lower back pain, and why it’s such an important area of study? 4 out of 10 people will experience lower back pain at some point in their lifetime. Many of those cases turn to chronic pain, which can significantly impact daily functions and quality of life.  In 2022 the CDC stopped recommending opiods for back pain. Why is that significant? How has that decision impacted this area of study and patients?  Opioids and other pain medication have often been used to treat lower back pain. This is usually just a quick fix and does not get to the root cause, so when you stop using them, the pain returns. The move away from opioids has shown that we need more lasting and effective ways to treat lower back pain. Studies like this show that doing the work and putting the time in to change movement patterns and improve awareness of posture can improve even chronic lower back pain without the need for pain medication!  Who was recruited for this study? Can you tell us about the participants?  The inclusion criteria required the participants be between 18-75 years old and have non-specific lower back pain for at least 3 months that was rated at or above a 4/10. They could not have any neurological symptoms and could not be under the current care of a provider for their back pain. They also have not been exercising regularly in the past year. What was the Pvolve protocol for participants? 16 people were randomly assigned to work through Pvolve’s Lower Back Support Series. They moved through the first workout of the series in person, with hands-on cueing and form correction from an instructor. They then streamed and completed the workouts independently at home at least 3 times per week for about 40 minutes over a period of 12 weeks.  For the first 6 weeks, they practiced the first 3 workouts of the series and then progressed to the next 3 workouts for the second half of the study.  What is the Lower Back Support Series like? Can you tell us about it?  The Lower Back Support Series is a progressive program of 6 workouts. It starts out on the mat with slow and intentional muscle activations to build core muscle control, and gradually progresses to standing, dynamic, whole body exercises. The program focuses on opening and activating the hips and core and improving posture to support a healthy spine, which in turn helps significantly reduce pain. What equipment was used in the study?  The study used our proprietary P.ball, which assists in activating the muscles of the inner thighs, pelvic floor, glutes, and hips - all muscles that play a part in building core stability and strength, which is an essential component of reducing back pain. The P.ball is also an amazing tool for deepening people’s connection with their bodies, as it provides tactile feedback to the musculature of the lower body and core, ultimately helping people move safely and intentionally by connecting their mind to their muscles. What results did the participants experience?  All of the participants in the study improved their back pain, and nearly 20% of participants completely eliminated it! They also improved their ability to complete daily tasks that were previously difficult. They also increased their core muscle strength. These results are incredible, especially considering that they had been in pain for months before starting this program. This shows that following the Pvolve Lower Back Support Series program can improve lower back pain even for those who have been in pain for some time, and it can be done right at home.  As a physical therapist, you must see a lot of people with back pain. Help us understand the significance of these results.  I have seen many people with chronic lower back pain over the years. I think what people want the most is guidance and very detailed instruction on how to exercise to improve pain and not make it worse. The Lower Back Support Series program delivers that, as the results have shown. Many people with back pain may have poor awareness of their posture or how their body moves and works. This series teaches connection to support healthy and balanced movement for spinal health. Moving mindfully in the workouts translates to moving mindfully in daily life, as the exercises are based on functional movement. One of the results mentioned a 96% adherence with no adverse effects. What does 96% adherence mean? Why is this important?  This means that the participants were engaged with the workouts and had high compliance with completing what was asked of them, with no side effects. This is a powerful message, as it shows that they found the Lower Back Support Series program easy to follow, simple to complete, and rewarding in results.  One of the outcomes of the study was particularly meaningful for the participants. Can you elaborate? There were several questionnaires used to gauge individual progress for each of the participants. One of these questionnaires, called the Patient Specific Functional Task, asks each participant at the start of the study to list their own personal functions or activities that are difficult for them to do as a result of their back pain. The results measured showed huge improvements in the tasks that were most important to them. The impact that the Pvolve Lower Back Support Series program had on their individual goals is invaluable, and a testament to how much this program really made an impact on their daily lives.  What’s the take-home message for someone interested in Pvolve? What can they understand from the study results?  These results reveal the huge impact that the Pvolve Lower Back Support Series has on those who have not found success with traditional fitness methods, or have been tentative to try exercise. These specialty programs are expertly curated and thoughtfully designed to address unique needs, and the method as a whole is deeply based on correct body movements to facilitate a balanced body. I truly believe that this method is accessible for anyone who is looking for a fitness solution, from those that are new to fitness to those who are more advanced, at all ages and stages of life.  Did Pvolve pay to participate or sponsor the study?  This study was funded by a grant awarded to the University of Minnesota, so Pvolve did not pay to participate in or sponsor this study. We did provide personnel and time to support the study, and we purchased a cushion mat and a P.ball for each participant in the Pvolve group.  To check out Pvolve’s Lower Back Support Series, click here.

Valentine's Day is not just about expressing love to others; it's also an opportunity to show some love to yourself. Despite its importance, the pelvic floor is often overlooked and misunderstood–yet is a vital aspect of self-care. Maintaining a strong and healthy pelvic floor and establishing a mind-body connection with it is beneficial for your overall well-being and pelvic health. Your pelvic floor is involved in stabilizing your core, which is important for maintaining good posture and plays an important role with sexual function. Understanding the Pelvic Floor Before diving into the ways Pvolve can benefit your pelvic floor, it's essential to understand the importance of this often-neglected area. The pelvic floor is a bowl or sling-shaped group of skeletal muscle at the bottom of the pelvis. A strong pelvic floor contributes to better posture, stability, and even enhanced sexual function–so it’s kind of important! To learn more about why you should be working on your pelvic floor, check out this Q&A with Dr. Amy Price Hoover from our Clinical Advisory Board. More About Dr. Amy: Dr. Amy Hoover, Chief Physical Therapist owns and operates APHysio LLC, a wellness practice where she specializes in hands-on manual therapy. She also has a special interest in both pre and postnatal care and women's health, plus extensive training in pelvic floor physical therapy. 4 Ways Pvolve Can Help Enhance Your Pelvic Floor 1. Targeted Workouts with Variety Pvolve's workouts are meticulously crafted to engage specific muscle groups, including those in the pelvic floor. Through a combination of resistance training and dynamic movements, Pvolve offers a diverse range of workouts, allowing you to keep your fitness routine interesting and challenging. By regularly switching up your exercises, you target different aspects of the pelvic floor and surrounding muscles, ensuring comprehensive strength and flexibility, together this helps activate and promote better pelvic floor health. 2. Improved Posture Believe it or not, the pelvic floor plays a significant role in maintaining proper posture. Pvolve's exercises emphasize core strength and stability, which naturally contributes to improved posture. As you work on your overall strength, you'll find yourself standing taller and feeling more confident. 3. Increased Circulation The Pvolve method incorporates flowing movements that enhance blood circulation throughout the body, including the pelvic region. Improved circulation is vital for maintaining healthy tissues and muscles, aiding in the prevention of pelvic floor issues. 4. Mind-Body Connection Pvolve places a strong emphasis on the mind-body connection, encouraging you to be mindful of your movements and the muscles they engage. This is where the breath work aspect of Pvolve classes really shines.  The “360-style” breathing technique is especially important during the pelvic floor workouts, as it provides heightened awareness, which is particularly beneficial for the pelvic floor, and allows you to focus on these muscles and ensure they are properly activated during workouts. Pvolve Workouts That Help You Target The Pelvic Floor: Pvolve is an excellent tool for pelvic floor health and our Director of Programming Maeve McEwen has provided recommendation for where to start below:  Getting Started: Join Dr. Amy for this quick educational video that explains the foundations of the pelvic floor, how to activate these muscles, and why it's important.    Building Foundation: Join Dani and Antonietta for 10 short foundational workouts that focus on how to use your breath and pelvic floor in your Pvolve workouts and everyday life: Pelvic Floor Strengthening Series 1    Strengthening: Join Renee for a longer workout that focuses on how to use your breath and pelvic floor as you move through a Pelvic Floor Strength & Sculpt class.   Focusing on Release: It's important for the pelvic floor to both contract and release through its full range of motion for optimal function. Join Maeve for this Pelvic Floor Release stretch that focuses on breath work and relaxing the pelvic floor.   Combining Pvolve with other self-care practices can enhance overall well-being. See how we’re incorporating the well being of our Body, Mind and Spirit into our routine and entering our "Self-Care Era"  this Valentine’s Season. This Valentine's Day, make a commitment to prioritize your pelvic floor health and overall well-being. Incorporating Pvolve into your self-care routine provides a holistic approach to fitness, ensuring that you not only look after your body but also nurture a sense of self-love. As you strengthen your pelvic floor, you'll discover the empowering benefits that extend far beyond physical fitness, ultimately contributing to a happier and healthier you.

At Pvolve, we set out to help every woman feel powerful in her mind and body throughout her lifetime. And it all starts with addressing the gap in women’s health research. In our Healthy Aging clinical study, we compared Pvolve against standard fitness routines in women 40+, and showed our method improves range of motion, increases muscle mass, and boosts daily energy.  We’re asking Professor Francis Stephens, professor of Exercise Physiology and Metabolism whose team conducted the study at University of Exeter, to break down the findings for us.Significant improvements in strength and mobility were seen in participants who followed the Pvolve method, compared to where they were at the beginning of the clinical study. On the other hand, no significant improvements were seen for participants who followed standard activity guidelines of 150 minutes per week of moderate cardio and strength training. *Results pending peer review from 12-wk clinical trial, 72 women 40-60 y.o., 4 Pvolve workouts/wk vs. 150 min/wk standard activity.   1. What makes the University of Exeter a global leader in exercise and sports science? University of Exeter is one of the foremost global sports science teams that’s continually recognized for its world-leading research impact. We are one of the leading Sport and Exercise Sciences research departments in the UK. In the most recent Research Excellence Framework (REF 2021), the UK government’s main measure of university research quality, we ranked 1st in the UK.1 100% of our research has international impact and 99% is internationally excellent.2   1Based on research impact rated 4* in REF 2021. Submitted to UoAA2 Sport and Exercise Sciences, Leisure and Tourism.2Based on research rated 4* and 3* in REF 2021    2. Could you tell us more about your team and what keeps you at the forefront?  I lead the Nutritional Physiology Group, a dynamic team of four academic members of staff and several postgraduate and postdoctoral researchers. Our research is focused on human skeletal muscle metabolism in response to exercise and nutrition, how this adapts with exercise training, physical inactivity and aging, and how we can affect adaptation and performance with novel nutritional or exercise interventions. The study was primarily conducted by two PhD candidates, Erika Svensen and Chris Koscien, under the supervision of myself and Professor Benjamin Wall. We stay at the forefront of our research field as we measure muscle metabolism and adaptation to exercise training as directly and precisely as possible with a combination of state-of-the-art techniques that are not routinely found in other UK universities.   3. What makes the Healthy Aging study exciting for you and your group? It is vitally important that people stay healthy for as long as possible throughout their lifetime, particularly women who may spend up to half of their life postmenopause. We know that resistance exercise and strength training have a multitude of beneficial effects on bodily systems including musculoskeletal, cardiovascular, neuromuscular, and cognitive. Even people who are active and have good mobility can benefit from strength training. However, we also know that adherence and compliance to resistance exercise training is not great, so there is a need to develop accessible, home-based resistance exercise training interventions. The Healthy Aging study is exciting for our group as we have seen the health benefits of a novel low impact resistance exercise training program in real-time, and have seen how enjoyable it has been for the women taking part in the study. We’re also very excited to understand more about the biological mechanisms by which training has improved muscle strength and function in pre-, peri-, and post-menopausal women.   4. Tell us what the Healthy Aging study set out to do and the study methodology. Menopause accelerates muscle loss and weakness and ultimately increases the risk of falls and fractures, particularly of the hip. Improving hip muscle strength is associated with improved bone mineral density and performance in physical function and balance tests. The primary aim of the study was to determine if performing Pvolve's low impact, resistance-based program several days a week for 12-weeks could increase strength and stability of the lower limbs in 72 women of menopausal age (40-60 years), compared to regular exercise advice. Forty-five of the participants came to our laboratory to follow Pvolve’s streamed workouts under supervised conditions, while the other 27 participants continued to follow recommended healthy exercise guidelines. A strength of the study was that 98% of all of the supervised sessions were attended by the participants, which is an excellent adherence for this type of research.   5. What were the main study findings you discovered? The main study findings were improved lower limb muscle strength and function by around 20% compared to control. Interestingly, the amount of strength loss observed in women from the age of 25 to 55 is also thought to be around 20%. The increase in strength was associated with around a 10% improvement in lower body balance and mobility, and a 20% improvement in flexibility, both of which would be expected to reduce the risk of falls in later life. There were also increases in lean muscle mass without weight gain, as well as improvements in qualitative measures like improved energy and quality of life.   6. Why was it important to test Pvolve’s method against standard physical activity guidelines? To test the effectiveness of any exercise program, a secondary group is required in order to compare the results over a period of time. We chose to compare Pvolve to standard physical activity guidelines, as these are considered by UK and US governments and leading health authorities to be beneficial for health.   7. How did you measure the changes observed in the participants’ bodies? (how do you measure lean muscle, for example?) Measurements were made using gold standard, validated techniques. Muscle strength and function were measured by asking participants to perform maximal muscle contractions on an isokinetic dynamometer, a device routinely used for muscle testing and rehabilitation by medical and physiotherapy professionals. Balance and mobility were measured using a Y-balance system, a reliable and sensitive measure often used to assess injury risk, where participants balance on one leg and see how far they can move their other leg in various directions. Flexibility was measured with a ‘sit and reach test’. Lean tissue mass and muscle thickness were measured using dual-energy x-ray absorptiometry (DXA) and ultrasound scans, respectively. Measures for quality of life and enjoyment of exercise were assessed by validated questionnaires such as the SF36, a set of easily administered, quality-of-life measures.   8. Women have been underrepresented in clinical research. Why do you think this demographic has been overlooked, and how do studies like Healthy Aging advance women’s health research? Women have certainly been historically underrepresented in sports medicine and muscle and exercise physiology research. Women have constantly changing and complex hormonal profiles throughout their teenage and adult lives, which affect numerous biological systems within the body. One thought is that scientists have avoided using women as research participants due to difficulties in controlling for changes in such hormones (e.g. changes in estrogen across the menstrual cycle), as well as difficulties in interpreting results of experiments that may have been affected by changes in such hormones. Therefore, all too often research findings from exercise studies involving men have been applied to women. However, the research climate is certainly different now and scientists are routinely researching the effects of female sex hormones on exercise performance, muscle metabolism, and adaptation to training across the life course. Indeed, Pvolve has funded research with our group investigating how changes in hormones across the menstrual cycle can affect how muscle responds and adapts to exercise training and nutrition in young women.   9. Could you speak to the efficacy of Pvolve’s equipment used in the study?  While the study wasn’t aimed to test the efficacy of Pvolve’s equipment, the increases in muscle strength and function in response to the Pvolve program is similar to the increase shown in studies using more gym-based heavy resistance programs. This would suggest that when applied in a focused and supervised setting, Pvolve equipment can be just as effective as weight-lifting equipment you might find in a commercial gym.     10. Why should anyone care about their strength and lean muscle as they age? Aging, and in particular menopause, accelerates muscle loss, weakness, immobility, and ultimately increases the risk of falls and fractures. These declines invariably lead to an inability to perform tasks of everyday living, resulting in a loss of independence and quality of life. Anyone wishing to increase their lifespan should also be aiming to increase their ‘healthspan’ i.e. living healthier for longer.   11. What’s the take home message for someone interested in Pvolve’s method? What can they understand from the study results? The Pvolve program is a simple, online-streaming, low impact resistance program that can be used as an option to effectively increase muscle strength, function and balance, which may lead to improved overall health and wellbeing.   12. Why should academic universities partner with companies on research like this? Companies such as Pvolve develop exercise programs and equipment through years of experience and innovation. Academic universities are ideally placed to help test the efficacy of such programs and equipment. As well as being able to conduct high-quality, randomized controlled clinical trials, academic institutions have state-of-the-art technology which can help in the development of future programs and equipment to make them as beneficial as possible. In addition, by funding postgraduate PhD students to conduct such research, companies contribute directly to training the next generation of researchers and innovators in the field.   Further reading To explore the classes check out the University of Exeter x Pvolve Healthy Aging Calendar To learn more about this milestone research and how women can improve fitness and health during their midlife years, please visit: https://www.pvolve.com/pages/method

What Pvolve’s New Healthy Aging Study Means for Menopausal Women Milestone research shows that using Pvolve can improve strength, lean muscle mass, balance, and more in women over age 40.  For years, Pvolve members have known that our functional fitness-based Method tones, strengthens, and sculpts at any age—including pre-and post-menopause. And now a clinical study backs up those results. The recent Healthy Aging Study, conducted by the University of Exeter, found that perimenopausal and menopausal women who consistently perform Pvolve workouts have increased lower body strength and muscle mass compared with those who follow standard physical activity guidelines. This study not only shines a light on the importance of lower-impact functional fitness on women’s health, but it also helps to fill a devastating gender gap in sport and exercise science research, since women are generally underrepresented in these studies.  Digging into the Research Significant improvements in strength and mobility were seen in participants who followed the Pvolve method, compared to where they were at the beginning of the clinical study. On the other hand, no significant improvements were seen for participants who followed standard activity guidelines of 150 minutes per week of moderate cardio and strength training. After 12 weeks, the women engaged3 with Pvolve showed considerable improvements in their fitness and health. These included:   Boosted energy Study subjects who followed the Pvolve Method experienced impressive feel-good benefits, including a 23%8 improvement in fatigue and a 7.2% improvement in quality of life.  Increase in strength Women naturally lose 3-5% of muscle mass per decade, starting at age 30, but Pvolve’s workouts are shown to help offset some of this loss. According to the study, women in the 12-week Pvolve program experienced a significant increase in lean muscle mass9 and improved their lower body strength by 19%5.  Better balance and flexibility This increase in strength was associated with a 10%7 improvement in lower body balance and mobility and a 21%6 improvement in flexibility. Along with mobility and stability (which also improved for the Pvolve group), balance and flexibility are vital for helping to reduce the risk of falls later in life.  Positive health outcomes Women in the Pvolve group showed a significant decrease in cholesterol levels and triglycerides (a type of fat found in the blood10). Healthy levels of cholesterol and triglycerides are linked to a lowered risk of stroke and heart disease—the number one killer of women. *Compared with the control group   Menopause’s Effect on Fitness Level We know about the hot flashes and mood swings, but for many women, the effect that menopause has on their fitness level can still take them by surprise. Even for those who have been dedicated exercise enthusiasts for most of their life, the menopause transition tends to come with a sharp plummet in strength and muscle. You can blame your hormones. When estrogen levels drop during menopause, visceral fat (the type of fat that shows up around the belly) increases while muscle mass, strength, and bone mass density take a dive. And the average weight-loss focussed workout program—heavy on cardio and high-impact moves—doesn’t always help women regain their former lean muscle and strength.  Instead, women should look for a workout that builds strength and lean muscle. As shown by the Healthy Aging Study, Pvolve checks those boxes. The functional fitness-based Method focuses on low-impact moves that deeply engage all of your muscles to strengthen while also increasing mobility—all while being gentle on the body. Why Muscle Strength Matters After Menopause  Focussing on strength is important at any age, but many experts argue that it’s a necessity once you reach midlife. “Aging, and in particular menopause, accelerates muscle loss, weakness, and immobility, and, ultimately, increases the risk of falls and fractures,” says Francis Stephens, PhD, lead study author and professor of sports and health sciences at University of Exeter. “These declines lead to an inability to perform everyday tasks, resulting in a loss of independence and quality of life.” Women may spend up to half of their lives post-menopause, so committing to a workout routine that helps increase strength, balance, and flexibility could benefit you for decades to come.  The Importance of the Healthy Aging Study  At Pvolve, we’re thrilled by the results of the Healthy Aging Study. It shows that our Method is incredibly effective for women in midlife. But more importantly, we’re proud that this study exists in the first place—and thankful for the support from Pvolve members that enabled us fund this research. Despite making up about 50% of the population, women have historically been underrepresented in all medical research, including exercise science studies. One 2021 study in Women in Sport and Physical Activity Journal found that while 31% of sport and exercise science publications included only males, just 6%1 of publications included only females. This can have potentially dangerous consequences. “Unfortunately, all too often, research findings from exercise studies involving [just] men have also applied to women,” says Stephens. By investing in women’s health research, we’re guaranteeing a better understanding of the effect that female sex hormones have on exercise performance, particularly for those ages 40+. This is especially important considering the population of older adults is increasing (in 2020, about 1 in 6 people in the United States were age 65 and over.)  And as leaders in the fitness space, Pvolve is dedicated to helping everyone live all of their years in good health.    Further reading How women can improve fitness and health during their midlife years, Your Top Healthy Aging Questions, Answered by Dr. Francis Stephens. To explore the classes check out the University of Exeter x Pvolve Healthy Aging Calendar   To learn more about this milestone research and how women can improve fitness and health during their midlife years, please visit: https://www.pvolve.com/pages/method     About Pvolve Pvolve is an omnichannel fitness company with a science-led method that pairs low-impact, functional movement with patented resistance equipment to sculpt, strengthen, and restore the body while enhancing mobility and flexibility. After being introduced to functional fitness in 2017, founder Rachel Katzman was determined to help others experience an approach that respects the body's holistic needs while making you look and feel great. The Pvolve Method is supported by a Clinical Advisory Board of doctors, as well as highly credentialed trainers, to offer effective workouts that help you break a sweat, not your body. In June 2023, world-renowned actress, producer, and director, Jennifer Aniston, officially partnered with Pvolve after falling in love with the method as a member. Through its hybrid fitness model, Pvolve can be experienced through a streaming membership that offers over 1,300 on-demand classes, a two-way, live virtual studio, and targeted series, all available via the web and mobile apps. Additionally, Pvolve has physical studio locations in  New York, Chicago, Los Angeles, and franchises across the US and Canada, with more than 35 locations in development. For more information, please visit https://www.pvolve.com/, https://pvolvefranchise.com/. About University of Exeter The University of Exeter combines world-class research with excellent student satisfaction, from our campuses in the South West of England, in Exeter and Cornwall. We are one of the very few universities to be both a member of the Russell Group and have a Gold award from the Teaching Excellence Framework (TEF), evidence of our established international reputation for excellence in both teaching and research. Our success is built on a strong partnership with our students and a clear focus on high performance. Foot notes: 1 - Souce: Cowley, Emma & Olenick, Alyssa & Mcnulty, Kelly & Ross, Emma. (2021). “x. 29. 1-6. 10.1123/wspaj.2021-0028. 2 - Source: Austad SN. Why women live longer than men: sex differences in longevity. Gend Med. 2006;3(2):79–92. 3 - The 12-week clinical trial conducted by the University of Exeter and Pvolve included 72 women ages 40-60 years old, comparing 4 Pvolve workouts per week of 30-55 minutes in length to standard physical activity guidelines of 150 minutes per week.  4 - Subjects in the control group followed physical activity guidelines of 150 minutes per week consistent with guidelines and recommendations from the American College of Sports Medicine (ACSM), Centers for Disease Control and Prevention (CDC), American Diabetes Association (ADA), and American Heart Association (AHA). 5 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show a significant increase in hip flexion strength and an increase in hip abduction strength  for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 6 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show a significant increase in “sit and reach” mobility, indicating an overall increase in hip, lower, and upper body flexibility for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 7 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show a significant increase in lateral reach and medial reach, and an increase in anterior reach and combined reach, resulting in a total increase in hip and lower body mobility and stability for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 8 -  Preliminary results from a survey conducted as part of a 12-week clinical trial of 72 women ages 40-60 show a significant increase in quality of life and energy/fatigue for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group. 9 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show a significant increase in lean mass, measured by a body composition (DEXA) scan, for study participants following Pvolve method 4 times per week, 30-55 minutes in length per session vs. standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group.  10 - Preliminary results from a 12-week clinical trial of 72 women ages 40-60 show significant decrease in cholesterol levels and triglycerides for perimenopausal study participants specifically, measured via bloodwork, following Pvolve method 4 times per week, 30-55 minutes in length per session vs.standard physical activity guidelines of 150 minutes per week. Results are presented from baseline with no changes observed in the control group.