Jennifer Aniston has praised the resistance-based fitness plan Pvolve, saying it “transformed my body”— and now, new research says it can also help women struggling with the physical symptoms of menopause.

A new study — a partnership between Pvolve and the University of Exeter, which conducted the research — followed 70 women who were premenopausal, post-menopausal, or in menopause. Those who followed the Pvolve system for 12 weeks saw a 19% increase in hip abduction and lower body strength, 10% increase in balance mobility and stability, 21% increase in flexibility, and an increase in lean mass (without increasing total body mass), according to research published in Medicine and Science in Sports and Exercise.  

“Women often see a decline in their muscle strength and balance shortly before, during and after the menopause. This ultimately increases the risk of falls and fractures later in life, particularly of the hip, which is why it’s so important to find a way for women to maintain that strength and balance as they get older,” said research lead, Professor Francis Stephens, from University of Exeter Medical School, in a statement. 

Due to dropping estrogen levels during menopause, “there’s usually a lot of bone loss,” the Mayo Clinic explains, adding that weight-bearing exercises can help build strong bones while slowing bone loss.

Pvolve uses a person’s own weight, as well as resistance equipment and hand weights, to help sculpt the body. After a back injury in 2021 forced Aniston to change how she works out, she discovered the program, and loved it so much she reached out to them for a partnership.

“I just want more people to know about it because I think it’s so good,” Aniston, 55, previously told PEOPLE. “Especially as we get into our lovely older periods, we have to keep it exciting. And we have to be kinder to our bodies.”

The exercises can be done via streaming or in-person classes. One study participant said that before the study, she’d never done any strength training but went running three times a week. “I’ve always had aches and niggles after I run, but I no longer get that now that my strength and flexibility has improved,” Lorna Mason said in the statement.

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“The great thing about these simple resistance exercises is they can easily be performed at home, and we’ve now shown they’re effective at improving strength and balance in women during and post-menopause,” Stephens said. “In fact, some measures of balance appeared to increase to a greater degree in post-menopausal women, suggesting that these exercises are not hindered by the menopause transition.”

“You can actually enjoy your workout, not break your body,” the Morning Show star has told PEOPLE, “and have an incredible transformation.”

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