Strong For Life

Virtual Group Exercise & Coaching Program Focused on Strength Building

About the Program

After 30, women lose 3–5% of their muscle mass per decade, even faster after menopause. This virtual small-group program helps women build strength, improve mobility, and feel more confident in everyday life, with exercises modified for every level. Coaching rounds it out with everyday habits around exercise, sleep, nutrition, stress management and social connection, so you're not doing it alone.

This Program is For You If:

You want the structure and accountability of a live class from the comfort of home.
Past programs never quite accounted for where your body is at this stage of life, and you're ready for one that does.
You're anywhere on the wellness spectrum: haven't exercised in years, or already active and ready to build real strength.
You want group energy and encouragement without leaving your living room.

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Program Schedule

October 27 – December 11, 2026 · 6 weeks

(skip November 24-27 due to Thanksgiving)

Strength Training
Tuesdays & Thursdays, 7:30–8:00am ET

Coaching
Fridays, 7:30–8:00am ET

Three short sessions a week are easy to build into your routine, without taking over your day.

Where Will You Meet?

Virtual meeting on Zoom provided by the Instructor/Coach

What to Expect in Class

Wear comfortable clothing and have light/medium dumbbells and a mat ready. Chair available if you have knee, hip, or back concerns.
Join the Zoom link 5 minutes early to settle in.
We start with a warm-up, move through strength work for all major muscle groups, and finish with a 5-minute cool-down. 30 minutes total.
Miss a class? You'll get the recording, no guilt required.

What to Expect from Coaching

A live 30-minute coaching call every Friday at 8:30am ET, focused on exercise, sleep, nutrition, stress management, social connection, and everyday habits.
Small, realistic changes you actually can implement, not another diet to follow.
Between sessions, our private group chat keeps you connected where you can share wins, ask questions, no pressure to post daily.
Missed a call? You'll get caught up through worksheets and a brief call with the coach.

Why Strength Training?

Preserve Your Muscle

Starting around age 30, adults naturally lose about 3–5% of muscle mass per decade - strength training helps fight that decline.

Protect Your Bones

Resistance training helps maintain bone density and can reduce age-related bone loss.

Boost Your Metabolism

Building and maintaining muscle helps your body burn more calories and supports metabolic health.

How Much Will It Cost?

$150 for the full 6-week program - $25/week.

Includes 12 live strength training classes and 6 live coaching sessions,

plus live community support via WhatsApp.

Refund Policy

We want you to feel confident joining Strong For Life. If after your first week you decide the program isn't the right fit, contact us within 3 days for a full refund. After that window, refunds aren't available for a change of mind since your spot holds space for the group and instructor planning.

If illness or a medical emergency prevents you from continuing mid-program, reach out to us directly. We'll work with you on a prorated refund or a credit toward a future cohort, depending on your situation.