What’s Included
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12 weeks of progressive strength programs (3 levels).
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Step‑by‑step images + clear cues for every exercise.
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Weekly nutrition focus (protein, hydration, fiber, recovery).
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Downloadables: program calendar, progress tracker, band setup guide.
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Motivation & mindset prompts to keep you consistent.
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Optional: Group calls or 1:1 coaching add‑ons.
Benefits
Build & preserve lean muscle to fight midlife weight gain
Support bone density & joint health with safe progressions.
Boost energy, mood & sleep with movement + protein guidance.
Templates, trackers & images so you can follow with confidence.
Flexible: home or gym, 30–45 min sessions, 3–4 days/week.
How It Works
1
Choose your level
Beginner, Intermediate, Advanced
2
Follow weekly modules
videos/images, workouts, nutrition focus, motivation).
3
Track progress
with downloadable calendars & sheets.
4
Progress every 4 weeks
Foundation (Wks 1–4) Strength (Wks 5–8) Power (Wks 9–12).
Program Levels
Beginner
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Chair squats, wall push‑ups, bridges, band rows, bird‑dogs.
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3x/week • 30–35 min • Focus on form & consistency.
Intermediate
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Goblet squats, RDLs, hip thrusts, bench press, planks.
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3x/week • 35–45 min • Add load & tempo.
Advanced
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Barbell squats, deadlifts, bench, pull‑ups, power work.
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4x/week • 40–50 min • Heavier loads, strength & power.
Results You Can Expect
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Strength & stamina in 2–4 weeks.
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Energy & deeper sleep with routine.
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Confidence & body composition improvements with consistency.
Maria, 52
Before this program, I felt drained all the time. After just a few weeks, I can feel my energy coming back and I’m finally building strength I didn’t think was possible at my age." –
Elena, 49
I used to feel intimidated by strength training, but the beginner workouts made it so easy to start. Now I can do squats and push-ups without fear—and I feel so much stronger."
Sandra, 55
"Hot flashes, mood swings, and sleepless nights were taking over my life. Once I added the workouts and nutrition focus, my symptoms started calming down. I sleep better and feel more in control.
Self-Paced Program
$97 one-time
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Full 12-week Strong Through Menopause Program
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Beginner, Intermediate & Advanced workout tracks
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Weekly nutrition focus guides
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Step-by-step exercise images + instructions
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Downloadables: program calendar, tracker, band setup guide
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Access for 12 months (updates included)
👉 Best for: Women who are motivated, prefer to go at their own pace, and want a structured plan to follow at home or in the gym.
Coaching Program (Self-Paced + Support)
$497
(or $149/month for 4 months)
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Everything in the Self-Paced Program
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6 private coaching sessions (bi-weekly, 30 min, virtual)
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Personalized exercise & nutrition adjustments
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Direct accountability, motivation & support
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Progress reports to track results
👉 Best for: Women who want extra accountability, customization, and expert guidance to stay on track and maximize results.
FAQs
Is this safe if I’m new to strength training?
Yes—Beginner level starts with bodyweight & bands, with clear progressions.
Home or gym?
Both. Every week includes options for either setup.
How long are the workouts?
30–50 minutes depending on level; 3–4 days/week.
What equipment do I need at home?
Bands, a chair/bench, light–moderate dumbbells. Advanced may add barbell/kettlebell.
Do I get nutrition support?
Yes—weekly focuses (protein, fiber, hydration, recovery) + sample plans.