Free, with no subscription and no ads, needing only a free Nike account · Nike’s workout app, with a large library of trainer-led workouts and multi-week programs across strength, HIIT, yoga, Pilates, mobility, recovery and mindfulness · sessions from a few minutes to around 45, for bodyweight or dumbbells, beginner to advanced · led by Nike Master Trainers · from Nike, Inc. · Bodyweight or a set of dumbbells and a mat.
What this review is. This is a sample-tested review: I signed up, explored the whole free library and completed a workout, rather than running a full multi-week program, so the score is a hands-on look with a longer test still to come. Two corrections from actually using it: Nike Training Club has a genuine, deep strength library (hundreds of strength workouts and progressive dumbbell programs), more than a first look suggests, and it does carry one women’s-hormone program, “Harness the Power of Your Menstrual Cycle,” which syncs training to your cycle. It still has no menopause or perimenopause program and no standalone pelvic-floor work, and it remains a self-directed library rather than a coach. This is education, not medical advice; speak to your clinician, especially about HRT or existing conditions.
Nike Training Club Review 2026: Quick Answer
Sample-tested: signed up, browsed the full free library and completed a joint-focused workout. Full multi-week test still to come.
Women who know what they want and will build their own week: a free, high-quality library to mix real strength days with low-impact yoga, Pilates and mobility
You want menopause-specific programming, pelvic-floor work, a plan built and structured for you, or nutrition and education
Nike’s free workout app: a large library of trainer-led workouts plus multi-week programs across strength, HIIT, yoga, Pilates, mobility and mindfulness
About 5 to 45 minutes, with plenty of short options
Many workouts need none; dumbbells and a mat cover the rest
Varies, from low-impact yoga, Pilates and mobility to high-impact HIIT; no dedicated low-impact filter
Weak by design: real strength, low-impact and joint content and a cycle program, but no menopause programming, no pelvic floor and strength you must load yourself for bone
On-demand, with new content added regularly and a hands-free NTC TV mode in some regions
iOS and Android, with an Apple Watch app, Apple Health and Google Fit sync, and casting to a TV; no confirmed web player or offline downloads
Free, with no subscription or ads; a free Nike account is required
The whole app is free; there is no paid tier
Nothing to cancel; you can delete your free Nike account anytime
Neutral; makes no medical or menopause claims
Active and updated monthly, though some long-time users feel content has been trimmed
6.6 / 10
Quick Verdict
Worth it for women over 40? Yes as a free, high-quality library you steer yourself, no as a menopause tool.
Nike Training Club earns 6.6/10 after a hands-on look. Its biggest strength is unbeatable value: it is genuinely free, with no subscription and no ads, and it delivers Nike-grade production and a broad library across strength, HIIT, yoga, Pilates, mobility and mindfulness, with an Apple Watch app and health sync. Using it, I was positively surprised by how much real strength content is free, and I found a genuinely useful joint-strengthening workout. The limits for our audience are real: it is a general, athletic-leaning app with no menopause programming and no standalone pelvic-floor work, its strength needs you to add load for bone, and it leaves the structuring and progression up to you. Our take: if you know what you want, this is one of the best free libraries anywhere to mix strength with low-impact days; if you want a plan built for you, look elsewhere.
Is Nike Training Club right for you?
Nike Training Club is strongest for value for money (10.0 out of 10, against a 6.9 average across the 77 programmes scored) and weakest for nutrition support (3.0 against 4.0).
| Question | Verdict | Rating | Score |
|---|---|---|---|
| How it suits a perimenopausal body | |||
| Is Nike Training Club good for pelvic floor problems?Based on pelvic floor support and low-impact design | Moderate, about the same as mostmost score 4.6/10 | 5.0 / 10 | |
| Is Nike Training Club genuinely built for perimenopause and menopause?Based on menopause programming, hormone awareness, education and expert credibility | Low, about the same as mostmost score 3.3/10 | 3.0 / 10 | |
| Is Nike Training Club good for painful joints?Based on low-impact design and recovery provision | Moderate, about the same as mostmost score 6.2/10 | 6.0 / 10 | |
| Is Nike Training Club manageable when your energy is low?Based on recovery provision and mind-body support | Moderate, about the same as mostmost score 5.7/10 | 6.0 / 10 | |
| Is Nike Training Club good if you are new to strength training?Based on beginner on-ramp and mind-body support | Moderate, about the same as mostmost score 6.1/10 | 6.0 / 10 | |
| Is Nike Training Club good for building bone density?Based on bone loading and progressive strength | Moderate, about the same as mostmost score 5.1/10 | 5.0 / 10 | |
| Does Nike Training Club help with nutrition?Based on midlife nutrition support | Low, and worse than mostmost score 4.0/10 | 3.0 / 10 | |
| How it performs as a product | |||
| Can you fit Nike Training Club into a busy week?Based on time efficiency | Strong, about the same as mostmost score 7.6/10 | 8.0 / 10 | |
| Is Nike Training Club worth the money?Based on value for money | Strong, and better than mostmost score 6.9/10 | 10.0 / 10 | |
Jump to Section
Who Is Behind It
Content and Features
Equipment You Need
Full Scoring
Good for Women Over 40?
Menopause and Midlife Fit
What the Research Says
What Users Report
Devices and App
Pricing 2026
Will You Stick With It?
Pros and Cons
How It Compares
vs FitOn
Best Alternatives
FAQ
Verdict
Testing Status
Sources
What Nike Training Club Actually Is
Nike Training Club is Nike’s free workout app, and its headline is exactly that: it is genuinely free, with no subscription and no ads, needing only a free Nike account. Nike made its former Premium tier free in 2020 and it has stayed that way since. What you get is a large library of trainer-led workouts plus multi-week programs, spanning strength, conditioning and HIIT, core, yoga, Pilates, mobility and recovery, and mindfulness, led by Nike Master Trainers with high production quality. Browsing it, the depth is real: the strength category alone runs to hundreds of workouts, from a 10-minute Hip and Knee Prehab to progressive dumbbell programs like Strength Progression, and there are inclusive, adaptive workouts too. Sessions run from a few minutes to around 45, work for bodyweight or dumbbells, and the app tracks your activity, syncs to Apple Health or Google Fit, and works with an Apple Watch.
For this audience it is worth being precise about what Nike Training Club is and is not. It is a high-quality, free general-fitness library with genuine variety and real strength depth, and it has usable low-impact content in its yoga, Pilates, mobility and recovery sessions. It also has one women’s-hormone program, “Harness the Power of Your Menstrual Cycle,” a four-phase, four-week plan that syncs training to your cycle. What it does not have is any menopause or perimenopause programming, standalone pelvic-floor work, a dedicated low-impact filter, or nutrition and education, and its brand leans younger and athletic. The closest it comes to women’s-life-stage support beyond the cycle program is its maternity program, Nike (M)ove Like a Mother, whose pelvic-floor recovery block is postpartum, not menopause. Read Nike Training Club as one of the best free ways to access quality movement, which a midlife woman steers for herself.
Who Is Behind Nike Training Club? Credibility
Nike Training Club is built by Nike, and its workouts are led by Nike Master Trainers, an established and reputable coaching roster, with the production quality and reliability you would expect from a global brand. Its strongest credibility signal for women’s health is the maternity program, Nike (M)ove Like a Mother, whose six-week deep-core and pelvic-floor recovery block was designed by a pelvic-health physical therapist and vetted by an obstetrician and five pregnancy experts, which is genuine clinical input, though scoped to pregnancy and postpartum. The clear limit for a menopause audience is that there is no menopause clinician, hormone-health specialist or perimenopause advisory board anywhere in the product, and the brand’s positioning skews younger and performance-oriented. Read the credibility as real but general: trustworthy fitness coaching and one clinically vetted maternity module, rather than menopause expertise.
Content and Features
At a glance: a polished, free library with genuine variety and real strength depth, multi-week programs including a cycle-syncing plan, Apple Watch and health sync, and usable low-impact and mindfulness content. It is a general, athletic-leaning app with no menopause programming and a self-structuring burden.
| Format | On-demand, plus multi-week programs; no live classes, though a hands-free NTC TV mode exists in some regions. Two workout formats: instructor-led Class sessions with spoken coaching, and Whiteboard sessions that are a follow-along demo-and-timer format without voiceover. |
| Disciplines | Strength (a very deep category), conditioning and HIIT, core, yoga, Pilates, mobility and recovery, and mindfulness. |
| Menopause / perimenopause | None. No menopause programming, education or symptom content. |
| Cycle / hormone | One program, “Harness the Power of Your Menstrual Cycle” (four phases, four weeks), which syncs training to the menstrual cycle; relevant to still-cycling pre and perimenopausal women, not menopause. |
| Pelvic floor | Only within the postpartum maternity program, designed with a pelvic-health physical therapist; no standalone or menopause pelvic-floor track. |
| Recovery and mind | Good. Recovery, mobility, yoga, breathwork and mindfulness content, with mindset and sleep tips. |
| Nutrition and community | None to speak of: no structured nutrition, no education library, and no social community. |
| Strength | Deep and genuine, from bodyweight to dumbbell programs with moderate-to-heavy cues, but progression is left to you. |
| Discovery and filters | Filter by duration, level, intensity, equipment and format, but not by body-target, so finding, for example, full-body strength days takes manual searching. |
What Equipment Do You Need for Nike Training Club?
Very little. Many Nike Training Club workouts are bodyweight and need nothing but a mat and some space, which is part of why it travels well. For the strength work, a set of dumbbells covers most of the library, and because the strength that matters most for a midlife body benefits from progressively heavier loading, a pair of adjustable dumbbells is the best buy, so you can keep adding weight as you get stronger rather than staying light.
Recommended spec examples. These picks are curated by specification and feature fit, not personally lab-tested for long-term durability. Prices are examples; verify before buying.
Adjustable dumbbells (starter)
~$73
Starter. Light and adjustable to about 20 lb and it will not roll, ideal if you are easing back into strength.
Adjustable dumbbells (best value)
~$60
Best value. A 5 to 25 lb dial pair that covers most of the strength library without taking over the room.
Adjustable dumbbells (our pick)
~$399
Our pick. Adjusts 5 to 52.5 lb, so you can keep loading heavier as you get stronger, which is what protects muscle and bone.
Exercise mat
~$20 to $40
Recommended. For the bodyweight, core, yoga and mobility work.
Bottom line on equipment: a mat gets you started for free, and a pair of adjustable dumbbells lets the strength work keep building muscle and, with enough load, support bone.
How We Scored Nike Training Club: the 6.6 / 10 Breakdown
Hands-on scores on our 9 weighted criteria. Women Over 40 is our most heavily weighted menopause criterion, and its full 12-capability breakdown follows in the next section.
| Category | Weight | Score | Reasoning (confidence) |
|---|---|---|---|
| Time Efficiency | 15% | 8 | A large library with short, flexible options that fit a busy schedule. (confidence: high) |
| Muscle Potential | 18% | 6 | A deep, genuine strength library with dumbbell programs, though progression is left to you. (confidence: high) |
| Women Over 40 Specificity | 10% | 4.5 | Real strength, low-impact, joint and cycle content, but no menopause layer and an athletic skew; full breakdown below. (confidence: high) |
| Joint Friendliness | 12% | 7 | Genuine joint and mobility content, including a useful prehab workout, though HIIT is prominent and there is no low-impact filter. (confidence: high) |
| Recovery Compatibility | 10% | 6 | Recovery, mobility, breathwork and mindfulness content help, though there is no adaptive deload logic. (confidence: medium) |
| Programme Structure | 12% | 7 | Multi-week programs give real structure, but there is no weekly plan built for you, so a beginner can feel lost. (confidence: high) |
| Value for Money | 8% | 10 | Completely free with no ads, best-in-class value; nothing beats this quality at zero cost. (confidence: high) |
| UX and Design | 8% | 7 | A polished app with Apple Watch and health sync; the main friction is no body-target filter and the whiteboard workouts skipping voiceover. (confidence: high) |
| Nutrition Integration | 7% | 3 | No structured nutrition; a purely workout app. (confidence: high) |
| Total | 100% | 6.6 / 10 | Hands-on Score, from a sample test. |
Is Nike Training Club Good for Women Over 40?
As a free, high-quality library you steer yourself, yes; as a menopause tool, no. Nike Training Club gives you a large, well-produced library across strength, cardio, yoga, Pilates, mobility and mindfulness for nothing, which makes it one of the best free on-ramps to movement for a woman over 40. The raw content for a midlife approach is genuinely there: the strength category is deep, the yoga, Pilates, mobility and recovery sessions are low-impact, and there is even joint-specific and cycle-based content. Used deliberately, it can be a real, no-cost foundation.
What I found using it. It is a free app, and I was positively surprised by how much is available for nothing: a considerable library of workouts including HIIT, strength, Pilates and yoga, and plenty of programs too. As I signed up there was a workout for strong joints, and since I have had a meniscus injury before I know how important it is to care for the joints and build the muscles around them, so I did it to see if I could learn something new. The one I picked happened to be a whiteboard-style, follow-along session with no voiceover: I could still follow the video reasonably well, but it would be nice to have someone explain and remind you of the correct posture. Many other workouts are full instructor-led classes with spoken coaching, so this comes down to which format you choose. They do not have a dedicated peri or menopausal program, nor workouts for other women’s issues like pelvic floor, but there are many strength workouts. The catch is that if you are a beginner and do not know how to structure your workout week, you might feel lost. If you know what you need, this app is great, because you can mix strength days with low-impact workouts or programs from the yoga and Pilates classes.
Who it suits, and what I missed. It is purely a workout app: no nutrition, no education, no community, but it is free. It suits a self-directed woman who knows what she wants and will build her own plan. What I missed, beyond the menopause and pelvic-floor gap, was a small but real thing: in the filters you cannot filter by body target, so on my strength days, when I like a full-body session, I had to hunt for it manually. For a guided, menopause-aware plan built for you, see our low-impact strength guide or a purpose-built option like Pvolve.
What others found too. A very large user base describes Nike Training Club the way I experienced it: an outstanding free app with Nike-grade production and enormous variety, with recurring 2026 complaints about trimmed content and the occasional bug, and an athletic tone. There is essentially no menopause-specific discussion in its reviews, so that fit is inferred from the content rather than any dedicated design.
What the wider picture shows. Reviewers and a very large user base rate Nike Training Club as one of the best free apps there is, praising the production, the variety and the free beginner strength programming, with the main gripes being trimmed content, bugs and an athletic skew. Read Nike Training Club as a genuinely good free supplement and base for a woman over 40, best paired with your own structure, deliberate heavier loading for bone, and, for menopause-specific support, a purpose-built option alongside.
This is the perimenopause and menopause assessment, and it is separate from the overall score. Twelve things a programme either does for a midlife body or does not, each scored out of 10 with my reasoning next to it. Together they produce a single menopause fit score, and that becomes one of the nine categories in the overall scoring below.
How Nike Training Club Fits Perimenopause, Menopause & Beyond
Women Over 40 is our most important criterion, and here's the full breakdown behind it.
Nike Training Club is strongest for low-impact, progressive strength and recovery & deload, and weakest for menopause programming, menopause education, hormone awareness, midlife nutrition, bone loading and pelvic floor, in our menopause and midlife capability assessment for women over 40.
At a glance
| Capability | Score | Rating | Why |
|---|---|---|---|
| Right training for a midlife body | |||
| Low-impact | 6/10 | Some | Genuine low-impact yoga, Pilates and mobility to mix in, but HIIT is prominent and there is no low-impact filter. |
| Progressive strength | 6/10 | Some | A deep, genuine strength library with dumbbell programs and moderate-to-heavy cues; progression is set by the user. |
| Bone loading | 4/10 | Minimal | Dumbbell work can load bone, but it is app-delivered and unsupervised, so reaching a real bone stimulus is on the user. |
| Recovery & deload | 6/10 | Some | Recovery, mobility, breathwork and mindfulness content supports recovery, though there is no scheduled deload logic. |
| Built for menopause | |||
| Menopause programming | 1/10 | None | No menopause or perimenopause programming; a general, athletic-leaning app. |
| Pelvic floor | 4/10 | Minimal | A real pelvic-floor recovery block exists, but only within the postpartum maternity program, not menopause. |
| Hormone awareness | 3/10 | Minimal | One cycle-syncing program (Harness the Power of Your Menstrual Cycle) for still-cycling women; no menopause or symptom features. |
| Menopause education | 2/10 | None | General wellness and mindset content, but no menopause-specific education. |
| Expert credibility | 6/10 | Some | Nike Master Trainers plus an obstetrician-vetted, physical-therapist-designed maternity program, but no menopause clinician or advisory board. |
| Whole-woman support | |||
| Mind-body support | 6/10 | Some | Yoga, mobility, breathwork, mindfulness and sleep content give real mind-body breadth, though none of it is menopause-tailored. |
| Beginner on-ramp | 6/10 | Some | Beginner workouts and starter programs, free to use, but with no weekly plan built for you a true beginner can feel lost. |
| Midlife nutrition | 3/10 | Minimal | No structured or midlife-specific nutrition; a purely workout app. |
ScaleBest-in-classStrongSomeMinimalNone
What the sources say: Sample-tested (a hands-on session: signed up, browsed the full free library and completed a joint-focused workout, iOS, Aug 2026), cross-checked against Nike’s pages, the app store listings and user reviews.
These are evidence-informed suitability ratings, not clinical measurements. They combine exercise science with product-specific research and, where indicated, hands-on testing, alongside multi-source verification, and are approximate. Individual response varies. A starting point, not medical advice. How we score menopause fit
What the sources say: scores combine a hands-on session with the official pages, the app store and user reviews. Strength depth, low-impact content, recovery, beginner access and production quality scored moderately well because they are real, verifiable strengths confirmed in testing. The built-for-menopause group scored low because there is no menopause programming or education, the pelvic-floor work is postpartum, the one hormone feature is a menstrual-cycle program rather than menopause support, and reaching a real bone stimulus is left to the user.
These are evidence-informed suitability ratings, not clinical measurements. They combine exercise science with hands-on and feature analysis, and are approximate. Individual response varies. A starting point, not medical advice. How we score menopause fit.
What the Research Says: Nike Training Club’s Approach Checked
The training types Nike Training Club offers are well supported for a midlife body, even though the app itself is general rather than menopause-specific. Its strength content matters most: resistance training reliably improves muscle, strength and body composition in postmenopausal women, with a large review finding exercise increased muscle and reduced fat, waist circumference and visceral fat, and resistance work best for muscle.[1] Its HIIT and conditioning have a robust benefit for cardiorespiratory fitness in midlife and older women, and its yoga and mobility content can ease menopausal symptoms and stress, though that evidence is softer.[2][3] Resistance training can even reduce hot flushes, with one trial cutting moderate to severe flushes by around 44 percent.[4] The joint-focused prehab content also has a rationale, since strengthening the muscles around a vulnerable joint supports it, which is why a joint workout was a sensible first session.
Two caveats matter for how a woman over 40 should use it. First, bone. The strongest evidence for building bone density comes from heavy, progressive loading: in the LIFTMOR trial, high-intensity resistance and impact training improved bone density in postmenopausal women, and reviews confirm bone responds to higher mechanical loads, whereas light or general activity does much less.[5][6] Nike Training Club’s strength library can support this, but only if you deliberately choose heavier dumbbell work and add load, since nothing in the app pushes you to. Second, adherence. Because the app is free and unsupervised, the structure is up to you, and evidence on interval training suggests drop-out rises more with the time you have to commit than with intensity, so the practical risk is sustaining a self-made routine.[7] Used deliberately, with the strength progressed and the low-impact content chosen on purpose, the modalities it offers are genuinely worthwhile.
What Users Report: Verified Sentiment
Rating snapshot: Nike Training Club is highly rated across a very large base, with the free price the biggest driver. On the Apple App Store it holds about 4.8 stars from roughly 252,000 ratings, and on Google Play, the larger and more critical sample, it sits at about 4.4 from around 373,000 reviews on more than 10 million installs. There is no dedicated Trustpilot profile for the app, so we do not publish one. My hands-on look matched the positive picture on content and value, while the two things I would flag, the whiteboard workouts skipping voiceover and the lack of a body-target filter, are usability rather than quality issues. The recent Google reviews carry more of the current-experience complaints, so we read the Apple 4.8 as a ceiling rather than the typical experience.
Consistently praised
- Genuinely free, with no ads, and Nike-grade production.
- Huge variety, with a surprisingly deep strength library.
- Good trainers, multi-week programs and beginner options.
- Apple Watch and health sync, and it works at home or travelling.
Consistently criticised
- Long-time users feel Nike has trimmed content and guided programs.
- Bugs and lost workout history after some updates.
- An athletic, intense skew that can feel advanced for beginners.
- A free Nike account is required, with extensive data collection.
Source and credibility note: figures were read from the Apple App Store and Google Play live (August 2026) and cross-checked against a hands-on session. The base is large and credible; the Apple 4.8 is flattered by the free-price halo, so we weight the Google 4.4 and recent reviews more heavily for the current experience. There is no genuine Trustpilot profile, so we exclude it. No menopause or women-40-plus breakdown exists in the review corpus, so that lens is inferred from features rather than reviewer statements.
Devices, Platforms and App
Nike Training Club runs on iOS and Android, with an Apple Watch app to control workouts and track heart rate, and it syncs to Apple Health or Google Fit and casts to a television, including a hands-free NTC TV mode in some regions. It is a polished app from a global brand, and the free price is the standout. Two practical things stood out in use. First, workouts come in two formats: instructor-led Class sessions with spoken coaching, and Whiteboard sessions that are a follow-along demo-and-timer format with no voiceover. The joint workout I tried was a Whiteboard one, so I followed the screen rather than a voice reminding me of form; if you want coaching, choose the Class format. Second, the filters do not include a body-target option, so building, say, a full-body strength day means searching manually. We also did not find a confirmed web player or offline downloads, and a free Nike account is required, which comes with extensive data collection, so you are effectively part of Nike’s marketing ecosystem in exchange for the free access. For a woman over 40 training at home on a phone, tablet or television, it works well; the thing to weigh is that you provide the structure, because the app is a library rather than a coach.
Nike Training Club specifications
- Free trial
- N/A (free)
- Cancellation
- n/a, free app
- Session length
- ~15 to 45 min (5 to 50); 4 to 6 wk plans
- Who makes it
- Nike, Inc.; Nike Master Trainers; no clinician
- Still maintained
- Active; iOS v6.72.1 (2026-05-19)
- What is included
- On-demand classes: yesLive classes: noRecovery content: yesMenopause education: noStructured programmes: yesMeditation: partlyNutrition guidance: no
- Women over 40
- Pelvic floor work: partlyMenopause clinician involved: noInjury modifications: partlyBone-health focus: partlyModified progressions: partlyCycle syncing: noPrenatal options: partly
- Devices and access
- Offline downloads: yesCasting to TV: yesSubtitles: noWearable sync: yes
- Support
- Clinical advisory board: noCommunity: partlySupplement upsell: no
- Last verified
- 12 August 2026
Nike Training Club Price 2026: What You Actually Pay
| Plan | Cost | Includes |
|---|---|---|
| Free | $0 | Everything: the full library of workouts, all multi-week programs, wellness content and activity tracking. No ads. |
| Account | Free Nike Membership | A free Nike account is required to access the app; it comes with Nike marketing and extensive data collection. |
| Paid tier | None | There is no subscription or paid content; the former Premium tier was made free in 2020. |
Cost and Data
There is nothing to cancel and no charge to watch for, which is the whole appeal: Nike Training Club is genuinely free, with no subscription and no ads. The trade is your data. A free Nike account is required, and the app collects a broad set of information linked to you, so the fair framing is that you get a high-quality app at no cash cost in return for being part of Nike’s membership and marketing ecosystem. You can delete your Nike account at any time. Details were checked in August 2026 and may change.
Will You Actually Stick With It?
It is free, so cost is never the reason you stop.
The athletic branding can feel advanced, so steer toward beginner and low-impact content.
It is a library, not a coach, so a beginner who does not know how to plan a week can feel lost.
The strength is there, but you must add load deliberately to keep progressing for muscle and bone.
Nike Training Club Pros and Cons
Pros
- Genuinely free, with no subscription and no ads
- Nike-grade production and a broad, varied library
- A surprisingly deep, genuine strength library with dumbbell programs
- Real joint, mobility and low-impact content you can mix in
- A cycle-syncing program and multi-week programs and challenges
- Apple Watch app, health sync and casting to a TV
- Adaptive, inclusive workouts and good beginner options
Cons
- No menopause programming, and no standalone pelvic-floor work
- Whiteboard-format workouts have no voiceover coaching (Class-format ones do)
- No body-target filter, so building specific sessions is manual
- Strength needs you to add load for a real bone stimulus
- You must structure and progress your own routine
- No nutrition, education or community
- A free Nike account is required, with extensive data collection
How Nike Training Club Compares to Similar Platforms
If you are deciding between free and affordable at-home platforms, this is how Nike Training Club sits against the alternatives. Scores come from our independent reviews and update automatically as each is scored; Pvolve is included as the menopause-built contrast.
| Feature | Nike Training Club | FitOn | Fitness Blender | Peloton | Pvolve |
|---|---|---|---|---|---|
| Our score | 6.6 / 10 (hands-on) | 7.3 / 10 | 7.2 / 10 | 7.3 / 10 | 8.3 / 10 |
| Monthly price | Free, no ads | Free tier · ~$29.99/yr Pro (verify) | Free core · FB Plus ~$8.99/mo | ~$12.99 to $44/mo (verify) | $24.99/mo · equipment from $199 |
| Free option | Entirely free | Generous free tier | Large free library | App tiers | 14-day trial (card required) |
| Best for | Free, high-quality, self-directed workouts | Free, varied at-home workouts | Affordable real strength and low-impact | Studio-style cycling and classes | Low-impact functional strength, menopause, joints |
| Impact level | Varies, low to high | Low to moderate | Varies, low to high | Moderate to high | Low by design |
| Progressive strength | Deep library, you load it | Some, light weights | Yes, with your own weights | Yes | Yes, functional |
| Programme structure | Multi-week programs, self-led | Some programs | Multi-week programs and challenges | Structured classes and plans | Guided programs |
| Perimenopause content | None (a cycle program only) | Minimal | Dedicated 6-week program | Some women’s-health content | Best in class: Menopause Strong, pelvic floor |
| Mind-body content | Good, yoga and mindfulness | Good | Some | Good | Some |
| Best suited to | Self-directed women wanting free, quality variety | Women wanting a free class library | Women wanting affordable strength at home | Cycling and studio-class fans | Women ~35+, perimenopause, joint issues |
Competitor prices are approximate; verify on each platform’s website. Scores reflect our independent reviews. See each full review for methodology.
Nike Training Club vs FitOn: Which Is Better for Women Over 40?
This is the closest pairing for a woman who wants quality workouts without paying: both have a genuinely useful free offering and cover a broad range at home. FitOn is built around a large library of pre-recorded classes across many disciplines, with named instructors, a warm and approachable tone with spoken coaching, and a strong free tier, and it leans a little more toward accessible, follow-along variety. It suits a woman who wants a friendly, class-based free library.
Nike Training Club is the more polished, more athletic option: its production and trainer quality are excellent, its strength library is deep, and it is entirely free with no ads, but it leaves more of the structuring to you and some sessions (the whiteboard format) skip the voiceover. It is the better pick if you want Nike-grade quality and real strength at no cost and are happy to steer your own routine; FitOn is the gentler, more guided free class library. Neither is a menopause tool. For a free, quality, self-directed library, Nike Training Club; for a warm, coached free experience, FitOn; and for genuine menopause programming and pelvic-floor work, a purpose-built option such as Pvolve goes further than either.
If Nike Training Club Is Not Right for You: Best Alternatives
Nike Training Club’s gaps for our audience are menopause programming, pelvic floor and a plan built for you. If those matter, these published options map to the gaps.
Nike Training Club FAQ
Nike Training Club is Nike’s free workout app, with a large library of trainer-led workouts and multi-week programs across strength, conditioning and HIIT, core, yoga, Pilates, mobility and mindfulness. It is led by Nike Master Trainers, works for bodyweight or dumbbells, tracks your activity, syncs to Apple Health or Google Fit, and works with an Apple Watch. A free Nike account is required.
Yes. Nike made its former Premium tier free in 2020 and the whole app has stayed free since, with no subscription and no ads. You do need a free Nike account, which comes with Nike marketing and extensive data collection, so the fair framing is that it is free of charge in return for your data. There is no paid tier to buy.
As a free, high-quality library you steer yourself, yes: it has a deep strength library, real low-impact yoga, Pilates and mobility content, joint-focused workouts and even a cycle-syncing program. But it is not menopause-built. There is no menopause programming, no standalone pelvic-floor work, its strength needs you to add load for bone, and you must structure your own plan.
It builds strength well, and bone if you load it. The strength library is genuinely deep, including dumbbell programs with moderate-to-heavy cues, but progression is left to you, and the evidence is clear that bone responds to heavier, progressive loading. Treat Nike Training Club as a strong free base for muscle, and add heavier dumbbells and deliberate progression if protecting bone is a priority.
Not for menopause. There is no perimenopause or menopause programming and no standalone pelvic-floor track. It does have one women’s-hormone program, “Harness the Power of Your Menstrual Cycle,” which syncs training to your cycle and suits still-cycling women, and a postpartum pelvic-floor block inside its maternity program. Neither is menopause support.
For a woman who knows what she wants and is happy to build her own routine, Nike Training Club is one of the best free options anywhere, with a genuinely deep strength library and real low-impact content. It is a weaker choice if you want menopause-specific programming, spoken coaching, or a plan built for you, and some long-time users feel the content has been trimmed. This is a sample-tested review; a full multi-week test is still to come.
Final Verdict
Hands-on Score: 6.6 / 10 · Sample-tested
Nike Training Club is one of the best free fitness apps there is, and a hands-on look confirmed it: genuinely free, no ads, Nike-grade production and a broad library with a surprisingly deep strength category, plus real joint, low-impact and cycle content, an Apple Watch app and health sync. For a woman over 40 who knows what she wants, it is an excellent, no-cost way to mix strength with gentle days. The moderating factors for our audience are that it is a general, athletic-leaning app with no menopause programming and no standalone pelvic-floor work, its strength needs you to add load for bone, and it leaves the structure and progression to you.
Nike Training Club is for self-directed women who want free, high-quality, varied workouts and will build their own plan. Nike Training Club is not for women who want a guided, menopause-aware program, pelvic-floor work, or heavy loading built in, who would be better served by adding deliberate strength progression and, for menopause, a purpose-built option such as Pvolve.
Testing Status
Sample-tested. This review is based on a hands-on session (signing up, browsing the full free library and completing a joint-focused workout, iOS, August 2026), plus the official Nike pages, the app store listings, independent reviews and peer-reviewed science. A full multi-week test, with adherence and progression over time, would move it to Fully tested and may refine the score. Screenshots are my own. How we score and test.
Sources and Further Reading
- Khalafi, M. et al. (2023). The effects of exercise training on body composition in postmenopausal women: a systematic review and meta-analysis. Frontiers in Endocrinology. Available at: pmc.ncbi.nlm.nih.gov. Exercise increased muscle and reduced fat mass, waist circumference and visceral fat, with resistance best for muscle.
- Cai, L. et al. (2026). Effects of high-intensity interval training on cardiopulmonary fitness and physical function in middle-aged and elderly women: a systematic review and meta-analysis. Frontiers in Physiology. Available at: pmc.ncbi.nlm.nih.gov. HIIT significantly improved VO2max in middle-aged and older women.
- Cramer, H. et al. (2018). Yoga for menopausal symptoms: a systematic review and meta-analysis. Maturitas. Available at: sciencedirect.com. Yoga produced short-term reductions in menopausal symptoms, though study quality was low.
- Berin, E. et al. (2019). Resistance training for hot flushes in postmenopausal women: a randomised controlled trial. Maturitas. Available at: maturitas.org. A 15-week resistance program cut moderate to severe hot flushes by about 44 percent.
- Watson, S.L. et al. (2018). High-intensity resistance and impact training improves bone mineral density and physical function in postmenopausal women: the LIFTMOR randomized controlled trial. Journal of Bone and Mineral Research. Available at: pubmed.ncbi.nlm.nih.gov. Heavier, high-intensity loading improved bone density; light exercise did not.
- Kumar, S. et al. (2025). Exercise for postmenopausal bone health: can we raise the bar? Current Osteoporosis Reports. Available at: pmc.ncbi.nlm.nih.gov. Bone responds to high-magnitude loading; low-to-moderate activity yields minimal bone-density change.
- Reljic, D. et al. (2019). Prevalence and predictors of dropout from high-intensity interval training in sedentary individuals: a meta-analysis. Scandinavian Journal of Medicine and Science in Sports. Available at: onlinelibrary.wiley.com. Drop-out was predicted by greater time commitment rather than by exercise intensity.
This is a sample-tested review based on a hands-on session, not a full multi-week test. Pricing and features were verified August 2026 and may have changed. Some affiliate links may be present. This site does not accept payment from platforms reviewed. Education, not medical advice; speak to your clinician, especially about HRT or existing conditions.
Related Guides
What To Do Next
- → Take our 2-minute quiz for a personalised recommendation.
- → See our best workouts for perimenopause rankings.
- → Compare with our FitOn review and see how we score every programme.
