The strongest decades of your life start now.
Premium, science-based personal training for women 45–70 — built around your physiology through perimenopause, menopause, and beyond. In your home, your building gym, or ours.
The fitness industry stopped paying attention at 45.
You’ve tried the boutique classes, the apps, the trainers half your age. None of them accounted for what’s actually changing — your hormones, your bone density, your recovery, your joints.
- —Generic programming ignores perimenopause and menopause entirely.
- —Bone density and muscle decline accelerate after 50 — and most workouts make it worse, not better.
- —Group classes move too fast to protect your joints, your back, or a past surgery.
- —“Push harder” coaching leaves you sore and depleted — never genuinely stronger.
You don’t need to train harder. You need training built for your physiology.
A method built around your body — backed by 20+ years of specialization.
Every program starts with your physiology, your history, and your goals. Then we train with intention — to build strength, protect bone, restore mobility, and keep you capable for decades.
Hormone-aware programming
Training that adapts to perimenopause, menopause, and post-menopause — energy, recovery, and strength calibrated to your stage.
Strength & bone density
Progressive resistance training that builds muscle and stimulates bone — the single most protective thing you can do after 50.
Posture, mobility & balance
Corrective work that undoes decades of desk posture, protects your joints, and keeps you steady, mobile, and capable.
Private 1:1 — never a class
Your trainer, your pace, your space — in your home, your building gym, or ours, across Manhattan and Brooklyn.
Nutrition that supports muscle
Practical, midlife-specific guidance to fuel strength and recovery — no fads, no restriction culture.
Pre/post-surgical & longevity
Specialized programming for safe recovery, lasting bone health, and the capability to do what you love for decades.
Begin with a real assessment — not a sales pitch.
Three simple steps from first call to a program built entirely around you.
Book a private consultation
A relaxed conversation about your goals, your history, and what’s been getting in the way. No pressure, no obligation.
Start with The Strong Start
A 60-minute movement and strength assessment, then two programmed training sessions — three sessions over two weeks, the baseline everything else is built on.
Train on a plan built for you
Private 1:1 sessions, progressed intelligently — at home, your building’s gym, or a private space we arrange. We measure, adjust, and advance as you grow stronger.
Choose how you want to train.
Every program is private, one-on-one, and built for your body. Begin with a single assessment or commit to an ongoing plan — either way, you train with a specialist who understands midlife physiology.
Nine disciplines. One specialist who knows how they fit your body.
Your program draws from the full range — combined intelligently for your goals, your joints, and your stage of life.
Strength training
Progressive resistance to build muscle and power at any age, safely.
Bone density
Loading protocols that stimulate and protect bone after 50.
Mobility
Restore range of motion lost to years at a desk.
Postural correction
Undo rounded shoulders, forward head, and back strain.
Balance & stability
Train the reflexes that keep you steady and sure-footed.
Yoga
Strength, breath, and flexibility, taught with precision.
Pilates
Deep core control for a stable, capable spine.
Barre
Low-impact strength and grace, joint-friendly by design.
Pre/post-surgical
Rehab-informed training to recover and rebuild safely.
Real strength. Measurable change.
These are the outcomes that matter at 50, 60, and beyond — built session by session, and documented along the way.
A specialty born from two decades of training New Yorkers.
Women’s Fitness Over 50 is the dedicated midlife practice of Type A Training — the private personal-training practice that has worked with New Yorkers for more than twenty years, featured in The Wall Street Journal, New York Magazine, and The Cut.
We built this practice for one reason: the women who came to us in their fifties and sixties deserved more than a generic program. They needed training designed for their physiology — for menopause, for bone density, for the strength that carries you through the decades ahead.
That’s what we do. Nothing else.
Trusted by women who expect more.
In their own words — women training with us through perimenopause, menopause, and the decades beyond.
I’d worked with trainers before, but this is the first time someone built the program around what my body is actually going through. The difference is night and day.
I feel stronger and steadier than I have in years — and for the first time, training fits into my schedule instead of fighting it.
No classes, no crowds, no guessing. Just a specialist who knows exactly why we’re doing what we’re doing — and adjusts the moment something changes.
I came in cautious about my back and a past surgery. They built around it from the first session. I trust them completely — and I’m doing things I’d written off.
What women ask us first.
I haven’t exercised in years. Is it too late to start?+
Do you come to me?+
I’m in perimenopause or menopause. Can you help?+
I’ve had surgery or have an injury. Is training safe?+
What does it cost?+
How do I begin?+
Your next decade is worth training for.
Begin with a real assessment — not a sales pitch. We’ll build the program your body actually needs, and you’ll feel the difference within weeks.
Or read more about The Menopause Fitness Blueprint →