Strength training for perimenopause and menopause
should you lift heavy in perimenopause?
Yes. Here’s how we do it.
The Golden Life Project is a small-group strength and conditioning gym in Lafayette, Colorado. A lot of our members are women in their 40s and 50s, and our programming is built with that in mind: heavy resistance training to protect muscle and bone, sprint intervals for metabolic and brain health, and dedicated mobility and recovery work so you can keep doing it for decades.
Hormonal changes during perimenopause and menopause make it harder to hold onto muscle and bone density, and harder to recover from long moderate-intensity workouts. Lifting heavy at lower reps gives your body the signal it needs to stay strong. Short, all-out sprint efforts do the same for metabolism and insulin sensitivity. This isn't a modified or gentler program. It's the program that works best for this phase, and it works for everyone else too.
Who trains here?
We're not a menopause-only gym. GLP is a strength gym for adults who want coaching, not just a class. Our members include women in perimenopause and post-menopause, men in their 40s and 50s dealing with their own hormonal shifts, people in their 30s building a base, seasoned lifters, and total beginners. Trans and queer members train here and are safe here. Everyone lifts in the same sessions. Your coach scales the load and the movements to you.
What we're especially good at is coaching people through midlife. If that's you, this page is for you. If it's not, you'll still find your place.
What does a week of training looks like?
Heavy + HIIT
Mondays, Thursdays, Saturdays
Foundational lifts — squats, deadlifts, presses, pulls — then short high-intensity intervals.
Why it matters in perimenopause: Heavy resistance training is the most effective stimulus for maintaining muscle and bone as estrogen declines. HIIT supports metabolism and energy without the recovery cost of long moderate cardio.
SIT + Lift
Tuesdays, Fridays
Sprint Interval Training: 30 seconds or less of all-out effort on a bike, rower, or ski erg, paired with compound lifts and single-limb work..
Why it matters in perimenopause: Sprint intervals improve insulin sensitivity, preserve lean muscle, and support brain health. Single-limb and balance work protects joints and reduces fall risk as you age.
MSR (Mobility • Stability • Recovery)
Wednesdays, Sundays
Lower-intensity sessions built around range of motion, control, and connection.
Why it matters in perimenopause: Joint stiffness, sleep disruption, and slower recovery are common. MSR sessions are what let you keep training hard the rest of the week.
Love Your Meno Self offer listed in the video above is no longer valid.
How Our COaching Is Different
Small groups, capped at 8. Your coach sees every rep.
A monthly 1:1 Golden 360 session with your coach to talk about the things that aren't the workout: sleep, stress, nutrition, hot flashes, the knee, the week you had.
Weekly check-ins between sessions.
Coaches who understand this phase. Our lead coaches have more than a decade coaching experience, much of it with midlife clients, and are trained in Girls Gone Strong Menopause Coaching Specialist Certification, Certified Strength and Conditioning Specialist, Precision Nutrition Level 2 Master Health Coach, NASM Personal Training, Girls Gone Strong Pre- and Postnatal Coaching Certification, and RETAIN Parental Leave Coach certification.
Community and Events
Training alongside people who get it makes it stick. We run member events throughout the year - past ones include a parenting workshop, broth-making, yoga nidra, and community workouts.
Frequently Asked Questions
Is it safe to lift heavy during perimenopause?
Yes. With proper coaching and progressive loading, heavy resistance training is one of the most protective things you can do for bone density, muscle mass, and metabolic health during and after menopause. Our coaches teach every movement from scratch and scale the load to you.
Do I need lifting experience to start?
No. Most of our members had never touched a barbell before they came in. Sessions are capped at 8, and your coach will walk you through everything.
I'm not in perimenopause. Is this gym for me?
Yes. We're a strength gym for adults. Perimenopause is something we coach especially well, not the only thing we do.
How do I try it?
Get a Taste: six days of unlimited small-group sessions plus a 30-minute Golden 360 with a coach, $50 one time.