The GLP will meet you where you’re at.

At The Golden Life Project, our programming, coaching and community are intentionally designed for people in their 30s, 40s, 50s and beyond, a season where strength, energy and recovery look a little different. You’re not just here to chase numbers or intensity. You’re here to move well, stay strong and feel capable through the changes this chapter of life brings. That’s why everything we do is built around supporting you through “The Pause”. So, whether you’re navigating perimenopause, menopause or andropause or just life, you’re likely experiencing some natural shifts in your hormones, metabolism and overall health changes and we’re here to support you through it.

You’ll train in a community of people in the same stage of life, guided by coaches who understand what you’re navigating. You’ll get real support, purposeful programming and a place where consistency and intention matter most.

Programming

Heavy + HIIT

We begin each session with heavy resistance training, foundational lifts like squats, deadlifts, presses and pulls performed at lower reps to build and maintain strength, muscle and bone density. Then we move into high-intensity interval training (HIIT) - short, purposeful bursts of effort paired with recovery. You’ll see a mix of bodyweight, weighted and cardio-based movements designed to challenge capacity and keep your body adaptable.

Why it matters now: As hormones and recovery patterns change, your body needs different stimuli. Heavy resistance training delivers the external signal your body needs in order to stay strong and resilient, while avoiding the overload that often comes from prolonged moderate-intensity work. HIIT supports energy, metabolism and long-term durability.

SIT + Lift

“SIT” stands for Sprint Interval Training - short, all-out efforts (30 seconds or less) on a bike, rower or ski machine, paired with strength work that emphasizes movement quality and functional capacity. For the lift, expect compound lifts, single-limb challenges and progressions that target stability and balance.

Why it matters now: Sprint training boosts insulin sensitivity, preserves lean muscle mass and supports brain health, making it especially relevant in this stage. Single-limb work sharpens balance, coordination and proprioception. Fitness in your 40s and 50s isn’t about doing more,it’s about doing what’s right for your body right now. These sessions help you build power and endurance, while protecting joints and supporting overall vitality.

MSR (Mobility • Stability • Recovery)

Our MSR sessions are lower intensity but equally essential. You’ll move with purpose through supersets, circuits and light resistance that emphasize range of motion, control and connection. These are the foundation sessions that keep you strong for everything else you do.

Why it matters now: Mobility allows you to move freely and efficiently, stability gives you control and strength to do it safely, and proper recovery helps your body adapt and perform better long term. These sessions help you move better, recover faster and stay durable through the years.

Coaching

Our coaches bring specialized knowledge, empathy and deep experience to meet you where you are. Here are the lead coaches you’ll connect with:

• Our coaches bring a total of fifteen years coaching a broad variety of clientele. They understand juggling life’s many roles and training right for your season of life. Our coaches have chased big goals and they are ready to help you chase yours. 

With coaches like this, your Golden Life isn’t accidental or generic, it’s personalized and purpose-driven.

Events

To better support our members through “The Pause” we specifically integrate purpose-driven events that strengthen our community, "
expand our knowledge and support where you are at in life.
Here are a few events we hosted this past year: Parenting Workshop, Broth-Making, Yoga Nidra, Community Workouts and more!

These events aren’t just extras - they are part of our holistic approach to wellness! 

Community

Your success is amplified when you show up alongside others who are in the same chapter.
At The Golden Life Project, community is more than a support system, it’s a family. You’ll train, laugh, learn and grow with people who get it.