Three ways to get strong after 50.
Whether you’re in NYC or training from home, we’ve built coaching designed for your body, your stage of life, and your goals. No generic programs. No guesswork.
At Women’s Fitness Over 50, we believe the years after 50 should be your strongest, not your slowest. We’ve designed three distinct ways to train with us — from a low-commitment starter, to our flagship 12-week program, to live virtual classes you can join from anywhere. Every option is built specifically for women navigating perimenopause, menopause, and the decades that follow.
Choose how you want to train.
Menopause Strength Starter
Your 3-session foundation to confident training
- —Session 1 — Comprehensive Assessment. Movement screening, strength baseline, posture analysis, health history, and goal-setting.
- —Session 2 — Personalized Programming. Your first guided workout, built specifically for your body and goals.
- —Session 3 — Refinement & Next Steps. Refine form, deepen understanding, and identify your long-term path.
- —Women new to strength training, or returning after years off
- —Anyone curious about coaching before a bigger commitment
- —Women who want expert guidance without guesswork
The 12-Week Bone & Body Program
Our flagship transformation for women ready to build lasting strength
- —Increase functional strength by 30–50%
- —Improve bone density markers
- —Reduce joint pain and stiffness
- —Build core stability and better posture
- —Lift heavier than you did in your 30s
- —Progress assessments at weeks 4, 8, and 12
Strong at 50 Virtual
Live online classes blending strength, Pilates, mobility & yoga
- —16 live classes per month + unlimited replays
- —Progressive monthly programming
- —Private community of women 50+
- —Monthly live Q&A with your coach
Why strength alone isn’t enough after 50.
Most virtual fitness forces you to choose strength or yoga or Pilates. We’ve integrated all four — in the right ratios for your body.
Strength
Builds bone density and reverses the muscle loss that accelerates after menopause. Non-negotiable for longevity.
Pilates
Develops the deep core stability that protects your spine, improves posture, and prevents injury.
Mobility
Keeps your joints healthy, prevents stiffness, and ensures you can move freely for decades to come.
Yoga & Recovery
Regulates your nervous system, improves sleep quality, and supports the hormonal balance your body needs most.
You don’t have to choose. You don’t have to schedule. You don’t have to guess. We’ve designed the program — you just show up.
Which program is right for you?
| Feature | Starter | 12-Week Bone & Body | Strong at 50 Virtual |
|---|---|---|---|
| Format | 1:1 In-Person | 1:1 In-Person | Live Virtual Group |
| Location | NYC | NYC | Anywhere |
| Duration | 2–3 weeks | 12 weeks | Monthly membership |
| Sessions | 3 total | 24 or 36 | 4 per week |
| Investment | $299 | $4,800 / $6,300 | $147/month |
| To begin | Book directly | Private consult | 1 week complimentary |
| Best for | First-time exploration | Serious transformation | Ongoing strength + community |
| Personalization | Fully customized | Fully customized | Group programming |
Built for women like you.
We don’t train everyone. We train women 50+ who are ready to invest in their strongest decades.
- —Navigating perimenopause or menopause and feeling your body change
- —Concerned about bone density, joint health, or losing strength
- —Returning to fitness after years — or decades — away
- —Tired of generic workouts that ignore your life stage
- —Ready to invest in expert coaching, not another app
- —Looking for sustainable strength, not quick fixes
Manhattan professionals balancing demanding careers · women rebuilding strength after injury or surgery · women ready to claim their next chapter · mothers prioritizing themselves for the first time in years.
23 years training women in NYC
Powered by Type A Training, NYC’s leading in-home personal training
Exclusively specialized in women’s fitness after 50
Programming designed for bone density, strength & longevity
Hundreds of NYC women coached through perimenopause, menopause & post-menopause
23 years of hands-on experience training women through perimenopause, menopause, and post-menopause — with trainers who pursue ongoing education in women’s midlife health, bone density, and hormonal change.
Everything you’re wondering.
I haven’t worked out in years (or ever). Is this really for me?
I’m in perimenopause or menopause. Will this work for my body?
What if I have joint pain, injuries, or osteoporosis?
Why is the Bone & Body Program 12 weeks specifically?
What’s the difference between the Standard and Accelerated Track?
Do I need equipment for virtual classes?
Can I switch between programs?
What if I’m not in NYC?
Can I cancel my virtual membership?
Who are my trainers?
Real Results from NYC Women
He worked around my knee injury, my hormonal/menopausal challenges at 50, and set me straight on nutrition and exercise. The weight came off so easily I was astonished. In one year I went from a size 16 to a loose size 2.
I’m in my 40s and I feel strong and good about my body for the first time. Nathaniel’s training is always different and challenging.
I was coming off of a lower back injury — the dedication and care that went into my personalized workout got me back in shape while strengthening my core and alleviating all pain. Currently, I work with Sigal who has changed my body. I have muscles!!! Who knew?!?
Reviews sourced from our verified Yelp profile.
Not sure which program is right for you?
Book a complimentary 15-minute consultation. We’ll talk through your goals, current fitness, and life stage — and help you choose the best place to start.
No pressure. No pitch. Just a real conversation about whether we’re the right fit for your goals.
Start with a 2-minute intake.
Tell us a little about your goals and history below — it takes about two minutes. As soon as you finish, you’ll choose a time for your consultation on the next screen.
Not ready to commit? Start here.
Download the Menopause Fitness Blueprint — the exact framework we use with private clients to build strength, protect bone density, and feel energized through menopause and beyond.
- —The 4 essential movement patterns every woman 50+ needs
- —Why traditional cardio works against you in menopause
- —How to train for bone density, not just muscle
- —A sample weekly schedule you can start today
- —Recovery and mobility essentials
Your strongest decade starts now.
Join the women 50+ already training stronger, smarter, and more confidently with us.