8-Week Strength + Longevity Series · Adults 40+
We meet you exactly where you are, then build from there. Eight weeks, sixteen coached sessions, one small group actually learning to lift — so groceries, gardens, ski days, and getting up off the floor all get easier, not harder.
This is the room you'll actually be in — the same racks, the same plates, the same coaching. Not a stock photo of a gym that isn't yours.
For years, most of us were basically told to walk, take calcium, and stay active. Then suddenly you hit midlife and everyone is telling you to lift heavy. Okay — but what does that actually mean? How heavy? Where do you even start? How do you know when you're ready to add more? And where do things like impact, protein, DEXA scans, balance, footwear, and recovery fit into all of this? That's the part we wanted to make simple. Strength matters. Bone health matters. And while those two conversations overlap, they're not exactly the same thing — which is why this program is built to cover both, together, instead of making you piece it together yourself.
No arm day, no leg day, no random workout-of-the-day. Every session is built on the same eight patterns your real life runs on — and it progresses deliberately over the full eight weeks, not randomly week to week.
Squat, hinge, push, pull, single-leg, carry, core, and balance — touched in every one of the 16 sessions, with conditioning and power layered in as the weeks build.
10-15 minutes of real coaching is built into every warm-up — breathing, bracing, RPE, progressive overload — so by Week 8 you know how to keep progressing on your own.
Cranky shoulder? Knee that complains on stairs? We don't cut you from the workout — every exercise has a modification: ROM, load, stance, tempo, support, or a different move entirely.
Each week builds on the last with a focused lesson and hands-on training to help you master strength step by step
Week 1
Lifestyle focus: hydration
Week 2
Lifestyle focus: sleep
Week 3
Lifestyle focus: protein
Week 4
Lifestyle focus: where cardio, Pilates and yoga fit alongside strength
Week 5
Lifestyle focus: eating enough to build muscle
Week 6
Lifestyle focus: stress and your nervous system
Week 7
Lifestyle focus: building a weekly rhythm you can keep
Week 8
Lifestyle focus: putting it all together
*Spots are very limited to provide the best programming and customization—
Fill out the form now to save your place, even if you're not 100% sure yet. We'll work with you to find the right schedule.
Two sessions a week, same days and time each week. Rather than lock in one slot and hope it works, we build each group around the times people actually have. Choose every window that works for you on the sign-up form:
If you'd like more personalized nutrition support layered onto your program, two optional tracks are available: Perimenopause + Menopause Nutrition and GLP-1 Muscle + Nutrition Support. Ask about them at enrollment — they're not a separate commitment, and there's no pressure to add either.
Owner of inMotion Training Studio
Strength, Hormone & Holistic Health Coach for people over 40 in Bend Oregon
For over 25 years, I’ve been in the fitness industry, helping people move better, get stronger, and feel their best. As the owner of inMotion Training Studio for the past 16 years, my mission has always been to create a supportive space where women and men over 40 can thrive in their health and fitness journey.
I know firsthand how frustrating it can feel when your body changes and the strategies that used to work no longer deliver results. After 40, hormones shift, muscle mass declines, energy fluctuates, and injuries or aches can make movement feel intimidating. I’ve personally navigated struggles with metabolism, joint pain, and the realities of midlife—and I get it.
That’s why I became a Certified Holistic Perimenopause & Menopause Coach and specialize in strength, mobility, injury prevention, and smart nutrition. My focus is not only on building strength but on teaching you how to train safely, confidently, and effectively—whether you’re brand new, coming back after time off, or working through old injuries.
Every workout in the Foundations Strength Lab includes modifications so you can move at your own pace. You’ll learn the fundamentals step by step, gain confidence in the weight room, and build a strong foundation that will carry you through midlife and beyond.
Whether your goal is to regain strength, move pain-free, or finally feel confident in your body again, I’m here to guide you every step of the way. You don’t have to figure it out alone—let’s do this together!
It won't always be Shannon leading your session — but every coach on the floor at inMotion is 45 or older, and every one of them understands injury and modification firsthand, not just from a textbook. Shannon has had two ACL reconstructions and three meniscus surgeries of her own. Coach Clare has a knee replacement, and was mid-training for a triathlon when a foot injury landed her in a walking boot. We've done the rehab ourselves, so we know exactly how to help you keep training around a real one.
Shannon, studio founder & lead coach
One program, one price. Optional nutrition add-ons are available if you want them — we'll talk through those with you at enrollment.
16 coached sessions · Groups of 3–6 people
Or 2 payments of $225 · Join with a friend and you each save $20
Want to go deeper on nutrition alongside your training? Two optional tracks can be layered onto the program — Perimenopause + Menopause Nutrition and GLP-1 Muscle + Nutrition Support. Just mention it on the form or ask at enrollment and we'll walk you through pricing and what's included.
Reserve your spot in the next Foundations Strength Lab group — tell us your preferred times on the form and we'll confirm your start date with you directly.
Reserve Your SpotOnline, "lifting heavy" gets talked about like it's one specific thing everyone should start with — low reps, high load, pushing close to failure. It isn't where you start. It's where you're headed. We begin with higher reps and lighter, more moderate loads, because muscle adapts faster than your tendons and ligaments do — and a lot of programs skip that step, jumping straight into low-rep, max-effort lifting before your joints are ready for it. That's usually where injuries start. Here, reps come down and load goes up gradually and on purpose, guided by RPE (a simple 1-10 effort scale) so "heavy" is always relative to you. By Week 7 you're the one deciding when it's time to add weight, because we've spent seven weeks teaching you exactly how to make that call.
You'll learn how to progress around it — not sit out because of it. Every exercise in this program has a built-in way to scale: range of motion, load, stance, tempo, support, or a different move entirely. That's not an afterthought bolted onto a couple of sessions — it's coached into all 16, so a cranky knee or shoulder gets a modification, not a bench seat.
No current lifting experience is required — Week 1 starts with bodyweight patterns and teaches bracing, breathing, and RPE from scratch. What this isn't is a beginner circuit-class format; it's real strength training, taught properly from day one, with every pattern modified to meet you where you actually are.
In-person, coached live at inMotion Training Studio in Bend, Oregon — small groups of 3 to 6, so every session gets real hands-on coaching, not a video to follow along with.
We don't post one fixed schedule, because we'd rather build groups around real availability than hope everyone can make a 4pm slot. On the sign-up form you'll choose every time window that works for you — early morning, mid-morning, midday, or late afternoon. Once 3 people match a window (groups cap at 6), that group is confirmed and we'll reach out with your exact days, time, and start date. You'll never be placed in a time you didn't pick.
Yes — every participant gets simple, foundational nutrition education (protein, hydration, fueling around your workouts) built in. If you want to go deeper, two optional add-on tracks are available at enrollment: Perimenopause + Menopause Nutrition, and GLP-1 Muscle + Nutrition Support.
Yes. The program is coached with midlife bodies in mind generally — women navigating perimenopause and menopause, and men who want to get stronger — not exclusively one or the other.