Strength coaching for women 40+

Your body isn’t “just getting older.” It’s undertrained.

I'm Sarah. 12 years coaching women through strength, fat loss, and perimenopause. No meal plans you'll quit in a week. No guessing. Just a plan built for where you actually are.

Apply for 1:1 coaching

Your energy crash at 3pm isn't age. It's your protein intake.

Your "slow metabolism" isn't genetics. It's ten years without strength training.

Your stalled weight loss isn't willpower. It's a plan that ignores your hormones.

You didn't fail. You were sold the wrong problem.

You've been disciplined for years. That was never what was missing.

I didn't come to fitness through a clean, easy path.

I was diagnosed with Crohn's disease in my early twenties. Multiple surgeries. An ileostomy. I almost died. My body basically had to be rebuilt from scratch.

Sarah in the hospital during her Crohn's treatment
This is what the starting line actually looked like.

I also went through perimenopause starting at 35 and was fully postmenopausal by 40. I did the strength and nutrition work ahead of it, and hot flashes were the only symptom I dealt with.

That's exactly why, with a BS in Kinesiology and 12 years of coaching behind me, I don't coach with rigid meal plans or one-size programs. I coach with strength training that fits your actual life, nutrition targets that flex instead of break, and a plan that assumes you have a job, a family, and a body that's changing, not fighting you.

You don't need to do more. You need a plan built for the body you're in now.

Sarah ten years apart
Ten years apart. Not twelve weeks. This is what actually changing how you train, eat, and live looks like over a decade. Nobody sells you this version because it doesn't fit in a launch email.

What it feels like to work with me.

You've done the 5am bootcamps, the 1,200 calories, the cleanse your friend swore by. You're exhausted from starting over every Monday. Here's what happens when you stop.

Week one

The guessing stops. Your workout is in your app, your protein target is clear, and you're done scrolling for answers at 11pm. Figuring it out is my job now.

Month one

You walk into the gym with a plan, skip the treadmill you used to hide on, and head straight for the weights. You're eating more food than you have in years, and your jeans are getting looser anyway. And every check-in you send, I read and adjust, so you're done doing this alone.

Month three

You catch your reflection and do a double take, because there's muscle there. You walk into the weight room like you own the place. You stop hiding in the back of family photos. You trust yourself with food again, because you finally know what works for your body.

When life gets messy, and it will, there's no judgment. I adjust the plan and keep you moving.

What changes isn't just your body.

That's the work.

This is for you if any of this sounds familiar.

  • You've done the cardio, cut the calories, and the scale stopped caring years ago.
  • You're somewhere in perimenopause or past it, and nobody's given you a straight answer about what that means for training.
  • You've started over every January, every Monday, every vacation-is-over Sunday night.
  • You want to be strong at 60 and 70, not just smaller at 47.
  • You have a job, a family, and about four hours a week, and every program you've found assumes you don't.
  • You don't want to be told what to eat. You want to understand why.

It's probably not for you if:

  • You want a twelve-week transformation and then you're done.
  • You want someone to hand you a meal plan and never ask you to think about it.
  • You're looking for the fastest possible route to a number on a scale.

Ready for a coach in your corner, not another program to figure out alone?

This is where the real change happens. Custom programming, nutrition coaching that fits your life, and a coach who actually looks at your check-ins.

A program can't tell when you're about to quit. I can.

Apply for coaching

Application required.

What happens after you apply.

  1. You fill out the applicationTakes about five minutes. Your history, your goals, what's gotten in the way before, and what your week actually looks like.
  2. I read it and reply within two business daysNot an autoresponder. Me. If I don't think I'm the right fit for you, I'll tell you that too.
  3. We get on a callFifteen or twenty minutes so I can ask the questions the form can't, and you can ask me anything. No pitch.
  4. Your program is built and you startOnline clients get everything in TrueCoach. In-person, we book your first session. Either way you're training that week, not sometime later.

Not ready to apply? Start with four weeks.

A real starting point, not a free download you'll forget about. Built to show you what training with a plan actually feels like.

The First Four Weeks

The 104-page plan for women 40+ who are done guessing. Four weeks of strength training and the food to go with it, laid out day by day.

$47one time
  • 4 weeks of strength programming, gym or home
  • 25 high-protein meals with calories, plus 3 full sample days
  • Grocery lists, easy swaps, and how to eat out without derailing
  • Trackers and starter habits so you know it's working
  • The mindset piece nobody else covers, so you stop starting over
See what’s inside

Real people. Years, not weeks.

"I've been training with Sarah weekly for more than 10 years. She helped me build strength and guided me to a healthier diet that supports my fitness, energy, and longevity goals."

Tara F., client of 10+ years

"I've been working out with Sarah for over 10 years and wouldn't change a thing. Her positive but realistic attitude gets me through the workouts, and she never judges me when I fall short."

Emily W., client of 10+ years

"Sarah has completely transformed my body and my mindset. She makes every workout fun and challenging while keeping me motivated and excited to show up."

Lauren W., coaching client

Questions I get asked.

What does 1:1 coaching cost?

Coaching starts at $177 a month. What you pay depends on how much support you want and whether you're training online or in person. We'll talk through it on the call, and there's no pressure to pick the biggest option.

I haven't lifted in years. Or ever. Is that a problem?

No. Most of my clients start there. We begin with what your body can do right now and build from that. There's no baseline you need to hit before you're allowed to work with me.

Do I need a gym?

No. I program around whatever you have, a full gym, a few dumbbells in the basement, or a hotel room. What matters is that the plan fits your actual life, not the one you'd have with unlimited time.

How much time do I need each week?

Three to four sessions, 45 to 60 minutes. Less than you think and more consistent than you've probably been. If your schedule can't hold that right now, tell me on the call and we'll build something that fits.

What if I have an injury or a health condition?

Tell me in the application. I've trained around plenty of them, including my own. I'm not a doctor and I won't pretend to be, but I know how to program around limitations instead of ignoring them.

Will you give me a meal plan?

No. Meal plans work until the first time real life gets in the way, and then they don't. You'll get nutrition targets that flex with your week, plus the reasoning behind them so you're not dependent on me forever.

How long until I see something?

You'll feel stronger in a few weeks. Visible change takes longer, and anyone promising you twelve weeks is selling something. What I can promise is that you'll know exactly what you're doing and why, from day one.

Am I too old for this?

Perimenopause and menopause change how your body responds to training. They don't stop it. That's the whole reason I built this for women 40+ instead of handing you a program written for someone half your age.

Strength doesn't have an age limit. Neither do you.

Apply for coaching