Women 50+

Strength training for women 50+

It's never too late to get strong. We start from where you really are, then progress, session by session, from your first movements to a barbell, if that's your goal.

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A client performing a seated cable row in a condo gym.

A client performing a kettlebell deadlift.

Bones, muscles and balance

Canadian guidelines recommend muscle-strengthening activities and activities that challenge balance. That's exactly what we work on together, with progressions adapted to you.

Menopause-aware programming

Sleep, energy, joints: your week isn't always the same. The program adjusts to your reality, not the other way around.

From first session to barbell

1
Fitness Baseline
30-second chair stand, one loaded lift and one balance test.
2
Solid basics
Stand, push, pull, carry, with safe technique.
3
Progressive load
We add load when your body is ready.
4
Re-tests
Your Strength Report Card shows how far you've come.

When I refer out

When a situation calls for a health professional, I refer you to your doctor, a physiotherapist, or a registered dietitian (ODNQ).

1 in 3

At least 1 in 3 women will break a bone because of osteoporosis.

Source: Osteoporosis Canada

2×

The Canadian 24-Hour Movement Guidelines recommend that adults 65+ do muscle-strengthening activities at least twice a week, plus activities that challenge balance.

Source: CSEP, 24-Hour Movement Guidelines

34 trials

A 2024 review of 34 randomized trials (2,830 adults aged 60+) found supervised and unsupervised exercise both safe and beneficial. Supervision may add small extra gains, especially in leg strength; the authors call the evidence preliminary.

Source: Gómez-Redondo et al., Sports Medicine 2024

The programs

Compare everything

Recommended

Strong & Steady: 12 weeks, in person

In Montreal, in your building or at home

$3,000

$3,000 total · 3 payments of $1,000 every 4 weeks

Your results measured from your first session, then at weeks 6 and 12

2 private 60-min sessions a week (24); travel included in my core areas
Fitness Baseline at the start; re-tests at weeks 6 and 12 (Strength Report Card)
1 in-kitchen meal-prep coaching session (2 h)
App program for 1 extra home workout a week (French or English)
Weekly habit check-in with a personal reply
Messaging Monday–Friday, reply within 1 business day
Away for a week? Your sessions move to live video, same schedule
7-day Fit Guarantee · Strength Promise · Reliability Promise

Choose my start Monday Questions first? Book a free 30-min call

Foundations: 12 weeks, in person

In Montreal, in your building or at home

$1,800

$1,800 total · 3 payments of $600 every 4 weeks

Your results measured from your first session, then at week 12

1 private 60-min session a week (12); travel included in my core areas
Short Fitness Baseline (45 min) at the start; re-test at week 12
App program for 2 home workouts a week
Meal-prep starter guide and one weekly habit target
Messaging Monday–Friday, reply within 2 business days
Move up to Strong & Steady any time from My program, with no fee
7-day Fit Guarantee · Reliability Promise

Choose my start Monday Questions first? Book a free 30-min call

Recommended

Strong & Steady Online: 12 weeks

For training remotely

CA$1,350

In Canada: CA$1,350 total · 3 payments of CA$450 every 4 weeks
Outside Canada: US$1,350 total · 3 payments of US$450 every 4 weeks

12 weekly live 1:1 video sessions (30 min)
Custom app program, updated every 4 weeks, with home and building-gym versions
Weekly check-in with written or voice feedback on your form videos
1 live-video batch-cooking session (60 min)
Video self-tests at weeks 0, 6 and 12 (Strength Report Card)
Messaging Monday–Friday, reply within 1 business day
7-day Fit Guarantee · Strength Promise (online conditions)

Start online coaching Questions first? Book a free 30-min call

Common questions

I have osteoporosis or arthritis. Can I train?

It depends on screening and, where needed, clearance from your doctor. I offer adapted progressions, not diagnosis or treatment. When a situation calls for a health professional, I refer you to your doctor, a physiotherapist, or a registered dietitian (ODNQ).

I've never lifted weights. Is this for me?

Yes. We start with screening and a Fitness Baseline, then adapt progressions to your starting point.

What if it doesn't work for me?

The Fit Guarantee refunds payments if you stop within 7 days of your first session, or 14 days for The Private Rebuild. Results promises concern strength, function and habits, never weight; conditions are specified in the contract.

Free 30-min call

Your strength is under construction. Let's build it together.

As Québec law requires, nothing is charged before your first session. Equal payments every 4 weeks. Cancel any time, with no cancellation fee.