Questions

Women in perimenopause and midlife, whether you are noticing changes already or want to get ahead of them. Hormone shifts can begin in your late thirties or forties, often before anything feels different.

Not at all. Bone, muscle, heart, brain and pelvic floor all keep responding to training. The program is built with the transition in mind and it works before, during or after it. Where something is specific to the transition, we will tell you.

You choose your own weights and most exercises have a simpler version, so the classes flex more than you would think. Being straight with you though: this is written for women who have trained before and found that what used to work stopped working. A proper beginner track is something we want to build well rather than quickly.

It is strength and cardio training, choreographed to music. Every move is timed to the track and some sequences are built to make your brain work as well as your body. No dance background needed.

Three workouts, done on any days that suit you, at your own pace. They run about 25 to 40 minutes. Across the three, all five systems get trained: Osteo, Neuro, Cardio, Pelvic Floor and Metabolic. Nothing sits out.

Three new workouts open every Sunday at 5:00 PM Pacific. That is 7pm Central, 8pm Eastern, 1am Monday in the UK and 5:30am Monday in India.

Every three months we launch a brand new set. For the first four weeks, three new classes open every Sunday evening and each week's three stay available for seven days. After that, every class from those four weeks comes back on demand for two months, so you can repeat the ones you liked or catch up on anything you missed. Then a new set begins.

Nothing breaks. During the first four weeks each class is available for seven days, so fit the three in where you can. Anything you miss comes back when the whole set opens on demand.

A library hands you a thousand classes and leaves the programming to you. 432 Theory is a method. Five systems, all trained every week, in an order and a dose that is decided for you.

It is the vibe. Every workout is choreographed to its music, and the track changes with the work: something slower for heavy, controlled lifts, something that hits for explosive sets. Music is part of how the training works rather than something playing over the top of it.

Dumbbells, a resistance band or loop, and a mat. A yoga block or a low step is useful for some of the balance and jumping work, and you can skip it and build up. No gym, no machines.

On the heavy days, the last few reps should feel hard but safe. If you finish a set feeling like you could do ten more, it is time to go up. Two pairs covers the week: one lighter for overhead and core work, one heavier for squats, rows and deadlifts.

Enough to lunge, step and jump a little. Roughly a mat's length plus room to move around it. Most of our members are in a spare room, a living room or a corner of a bedroom.

In any web browser, on a laptop, tablet or phone, and you can cast it to your TV. We really recommend good speakers. The music is part of the training, not a backing track.

Skip the jump and keep the pattern. Divya calls out a simpler option as she goes, and any workout that uses a block says so in the description before you start. The point is the movement, not the height.

432 Theory is fitness education, not medical advice. If you have a health condition, an injury or any concerns, talk to your healthcare provider before starting.

The weight goes up. That is the whole measure, and it is why the program repeats workouts rather than replacing them every week. The same session, heavier, is what builds strength.

$15 USD a month. If you joined our beta cohort, your first three months are completely free and nothing changes without us telling you first.

Yes, from your account settings, any time. You keep access until the end of the period you have paid for.

All major credit cards.

Nine times out of ten this is a second email address. Check you are signed in with the same one you used at checkout. If you are still stuck, reply to any email from us and we will sort it out.

Email hello@432theory.com and a real person will get back to you.