“Muscles are not just decoration. They are our most important health savings. You don't have to do it perfectly. You just have to make it possible.”
Anna Bogdanova, body economist
For 18 years I have worked on one question: How little training does it take to make a big difference to a woman's body? The answer is a method that builds muscle, bone and energy in a few minutes a day. Here you will find the method and the knowledge behind it.
“I discovered the freedom of being able to get up from the floor and feeling free and strong.”
“I was in Hamburg with my children and grandchildren and walked 60 km in 5 days!”
“It really takes no more than the 5 or 10 minutes I spend on it every morning.”
Anna's training lives in STRONG THINGS, a digital strength club for women with 5-minute daily sessions and complete programmes. It is in Danish today. We are preparing an English version, and the women on the waitlist will be the first to hear when it opens, and the first to be invited to try it.
Join the waitlistWhen oestrogen drops, the body changes. Muscle is harder to hold on to, bones become more fragile, sleep and blood sugar play up, and what used to work no longer does.
That is not a sign that you should train more and eat less. It is a sign that you should train smarter. Strength training is the most effective tool we have in every phase of menopause.
Irregular cycles, poorer sleep and less energy. This is the time to build muscle and resilience before the fall in oestrogen really sets in.
Hot flushes, restlessness and a metabolism that behaves differently. Short, focused strength training helps the body hold on to muscle without draining you.
Now every investment in muscle and bone counts. Strength means you can get up from the floor, carry the heavy bags yourself and keep doing what you love for many years to come.
The method combines the most effective elements of weightlifting, sensorimotor training, breathing technique, exercise as medicine and modern pain science. It is packed into concentrated micro-training that fits into an ordinary day.
No more than your body needs. Never less than what works. Micro-training with macro returns.
You only benefit from the training you can recover from and keep doing, all year round.
Many women find it hard to activate their muscles. The training wakes up the connection between brain and muscle, so you get access to more strength.
One long workout sends your body one message to get stronger. 5 minutes every day sends it seven.
Every programme and every exercise is planned around all 9, from the nervous system to the muscles and metabolism.
See the 9 elements →“Muscles are not just decoration. They are our most important health savings. You don't have to do it perfectly. You just have to make it possible.”
Anna Bogdanova sees strength as a resource you build and draw on throughout life. What do you have to work with today? How much physical and mental energy are you spending? And what are you investing in your future capacity?
The approach was born from her own experience of overtraining and a stress collapse, and from watching her mother waste away during serious illness with nothing to fight back with.