Menopause Strong BARBELLS

Homegrown Fit Menopause Body Blueprint Coaching

Women's Training, Functional Training

Coach

Anne Koski

This program is suitable for anyone with at least a little barbell experience who wants to build strength, muscle & bone, power, and mobility -- which coincidentally, covers all of the most beneficial musculoskeletal training elements for women in mid-life. Menopause doesn't require a special "Meno-Specific Program.

What DOES make this program unique:

It offers flexibility for varying energy levels that happen with Peri-menopause. Some exercises are labeled as "Time & Energy-permitting" for those harder days.
This program offers what you need MOST, but more importantly, virtually NONE of the sorta effective-ish gray zone fluff that may or may not result in progress, but will definitely make you MORE tired, hungry, and annoyed.
It efficiently yet thoroughly presents demo video info as if you've never done an exercise before, because most of us have never been invited to Lift before now.

MORE INFO This is an ONGOING training program Made for beginner - to - intermediate experience. Requires access to a full gym, including barbells & plates, a squat-bench rack, cable machines, and other selectorized machines

$39 / mo

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MENOPAUSE-AWARE TRAINING

Receive a plan that provides you with ALL the elements necessary - and nothing more - so you can continue being the strong, energetic, confident person you were before menopause. Additionally, "time & energy - permitting" exercises are included in your program, for those days when you can't do more than a couple lifts.

Made By a Coach who Trains

This is a zero-gimmick zone where 25 years of experience + knowledge + playfulness combine to give you a program that enables you to be your most strong, confident, energized menopausal self!

Lasting Results

75-day programs provide 75-day results. If you're seeking long-term LIFETIME benefits, then you're after slow and steady progress. And that's what Anne provides.

Features

Programming 3 days per week

60-75- minute sessions include strength, hypertrophy, mobility, and on some days plyometrics and highest-intensity cardio

Teaching you Why & How

Opportunity to learn why we're training in a specific way, and methods to ensure the work you're putting in will be effective for your menopause body.

Exercise Video Guidance

Embedded demo videos in combo either by Anne with clear audio, visual, and written instructions, or by TrainHeroic (visual only).

Detailed, expert instruction

Coach Anne will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

App is necessary for receiving & recording workouts, and communicating with your coach

Equipment

Required

Barbell & Plates // Dumbbells/Kettlebells // Adjustable Bench // Cable Machine // Squat (& bench, press, etc.) Rack

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

SQUAT - Pull

Prep

Warm-up Block 6

1. Lat Stretch Greatest -- 30-60 seconds per side 2. Toe-Off Hip Flexor "Stretch" & Rotate -- 10-15 rotations/Leg 3. Hip Airplanes, Wall Ref -- 8/Leg

Back Squat HGF

_ , _ , _ , 2, 2, 2, 1

Half Kneeling High Row, Band or Cable

4 x 12

Split Squat Barbell Zercher

4 x 16

DB Reverse Flys

Pogo Single-Leg

Half Kneeling Rotational Chops/Throws

3 x 16

Tuesday

Bench

Prep

Warm-up Block 6

1. Lat Stretch Greatest -- 30-60 seconds per side 2. Toe-Off Hip Flexor "Stretch" & Rotate -- 10-15 rotations/Leg 3. Shoulder Swimmers in Split Stance - - 1-2 Reps per Leading Leg

Bench Press Barbell

_ , _ , _ , 2, 2, 2, 1

DB Reverse Lunges

4 x 12

DB Incline Chest Press ALTERNATING

4 x 16

Triceps Cable Overhead Press

Sit-up, weighted

Thursday

Deadlift

Prep

Warm-up Block 6

1. Lat Stretch Greatest -- 30-60 seconds per side 2. Toe-Off Hip Flexor "Stretch" & Rotate -- 10-15 rotations/Leg 3. Hip Airplanes, Wall Ref -- 8/Leg

Deadlift Conventional HGF

_ , _ , _ , 2, 2, 2, 1

1-Arm DB Row PAUSE

4 x 16

Campo Deadlifts

4 x 12

Speed Skate Bounds SINKY

DB Side Bends with Hip Shift

3 x 16

Coach

Anne Koski

Welcome to my little corner of TrainHeroic, where you get an efficient training program AND learn why & how bodies in menopause respond well to this approach.

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Training for Active Women in Midlife

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FAQs

Who is this program made for?

Active women in mid-life who want to optimize their training for their Menopause transition + future, and are willing to set aside 3-4 hours per week for lifting.

How much training experience do I need to have for this program?

I recommend you have a minimum of 6 months of barbell training with an experienced coach or personal trainer before setting out on your own with this program. If you're seeking something more accessible, I recommend my Dumbbell Strength Subscription!

Can I do these workouts at home?

If your home gym includes a barbell, Adjustable rack, adjustable bench, and cable machines, then - yes.

What about cardio?

The foundation to your cardio training should be Gettin' Steps: 6000-8000 per day, no weight vest necessary. This program includes 5-15 weekly minutes of Maximal Intensity Training, which has been found to mitigate fat gains or decrease total body fat in menopausal women.

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Menopause Strong BARBELLS