Move
DanceDance cardio built on the music you grew up loving. Learn the moves, then lose yourself in them.
The Movement for Women 40+
Welcome to your next chapter.
Fem40+ is where women 40 and over come to have fun getting strong. Dance cardio meets real strength work, set to the music you actually love, with a community that shows up for you.
- No calorie counting
- No scale
- Just you vs. you
The Movement
Not another fitness app. A Fem40+ Movement.
Everything in Fem40+ lives under six pillars, so every day has a way in, whatever kind of day it is.
Build
StrengthDumbbell work woven between the dance blocks, so you get stronger without it ever feeling like a chore.
Play
ChallengesYou vs. You challenges and Alter Egos that turn showing up into something you actually look forward to.
Escape
ExperiencesCaribbean Escape, R&B Sunday, Girls' Night Out. Every session can take you somewhere new.
Connect
CommunityMonthly challenges, Girl Groups and weekly 10 Minute Girl Talk. Women who get it, cheering you on.
Evolve
ProgressTrack the wins that matter: energy, confidence, consistency. No scales. No calorie counts. Ever.
Fem40+ Fusion SessionDance + Strength
Warm-up groove
Strength block
Dance block
Strength block
Cool-down
Dance cardioDumbbell strengthResistance bands
Our signature
Dance + Strength Fusion
Every Fem40+ workout alternates dance cardio with strengthening exercises. Your heart gets the party, your body gets the work, and you never stay in one place long enough to get bored.
- Dance cardio that lifts your heart rate and your mood
- Strength sets that build real, everyday power
- Built for women 40+, with the joy left in
DJ FreeBird
Sophie brings the moves. FreeBird brings the sound.
She created Fem40+’s theme song and soundtrack, giving the movement its own signature sound.
Press play — this is what your next chapter sounds like.
0:00
1:31
Sophie picks the vibe. FreeBird builds the set.
Your session is ready
Ole School
at Let's Go intensity
Real sweat and real strength. Bigger moves, heavier sets, bigger payoff.
Start this sessionAlter Egos
Who’s showing up today?
Choose your Alter Ego and let her lead the workout. Your name goes right alongside her. Try it:
The Seasons
Get Your Groove Back
12 fitness weeks per season. One comeback story, and it’s yours. Start at Season 1 and build to the Big Finale.
- Season 1
Start
- Season 2
Build
- Season 3
Rise
-
Season 4 · The Big Finale
Own It
The season’s inspiration song
Written during the final week of the season, and yours to play once you finish it. [Add audio file]
Escape
Every workout can be an event.
Themed experiences, a Dance World Tour and throwback parties that make it easy to press play.
Night out
Girls' Night Out
Dressed-up energy, a party playlist and that friends-in-the-room feeling.
Island
Caribbean Escape
Island rhythms and sunshine movement to sweat the stress away.
Groove
R&B Groove
Slow-burn grooves and sculpting work. Smooth, strong, unbothered.
Strength
Strong & Sexy
A strength-forward session that leaves you standing a little taller.
World tour
Around the World in 15 Minutes
Music and movement from across the globe, one stop at a time.
Cinematic
The Main Character Workout
Cinematic backdrops, your soundtrack. Today, you're the lead.
One-Song Workouts
One song. One focus. Done.
Only have a few minutes? Pick a track and a target. Made for busy days, and made to share.
Evolve
You vs. You.
The only competition is who you were yesterday. Fem40+ tracks the wins a scale could never see, and celebrates every one of them.
- Energy
- Confidence
- Consistency
- Strength
- Mood
My winsNon-scale
Took the stairs without thinking twice
Went up a dumbbell size
Danced the whole night at the wedding
Log a new win
Connect
Your people are here.
Monthly Challenges
A new challenge every month — a 30-day run starting on Day 5 — with the whole community going for it alongside you.
10 Minute Girl Talk
Ten minutes on everything but fitness: relationships, confidence, travel, career, starting over and life after 40.
Girl Groups
Small crews that check in, cheer on and keep each other coming back.
Share Your Moves and Results
Post your moves, show your progress, see everyone else’s and hype each other up.
The heart of Fem40+
Meet Sophie.
Sophie created Fem40+ from a simple belief: life after 40 should feel like an arrival, not a retreat.
For her, movement has always meant more than exercise. Dance is freedom, expression, confidence, and joy. Strength is what allows a woman to feel capable, grounded, and powerful — not only in her body, but in the way she moves through the world.
Fem40+ brings those two worlds together.
Sophie created a space for women who are ready to move, sweat, dance, build strength, and genuinely enjoy the process. No disappearing into the background. No believing your best years are behind you. No trying to become the woman you were twenty years ago.
This is about becoming stronger in the woman you are today.
Because your 40s and beyond aren’t the beginning of less.
They can be the beginning of more.
“Okay ladies. Today isn't about burning calories. Today we're taking our confidence back.”
Sophie
Membership
One membership. Everything inside.
Your membership starts with a free trial.
Premium
The full Movement
$19.99/month
- Full Dance + Strength Fusion Library
- Access to DJ FreeBird’s Music Catalog
- A taste of One-Song Workouts
- All 4 Get Your Groove Back Seasons
- Fem40+ Community (where women support one another)
- You vs. You tracking
- Weekly “Girl Talk” with Sophie
- Monthly challenges
Your next chapter starts with one song.
Be first to hear about launch dates, founding-member offers and the first 10 Minute Girl Talk Live.