Alift Performance

Most women aren't eating enough protein, and that can lead to a problem.

During perimenopause and menopause, estrogen drops, and with it goes a big part of your muscle-protecting shield. Studies show postmenopausal women can experience up to a 5.7% reduction in muscle mass compared to premenopausal women (Menzies et al., 2026). This affects your strength, metabolism, energy, and long-term movement.

Eating protein-rich breakfast (e.g., 30g of protein) shortly after waking triggers satiety hormones and reduces food cravings in the day vs. consuming a carb-heavy breakfast meal (Watson et al., 2025). Higher protein also improves functional strength in women.

The goal: aim for ~ 0.4 g of protein per kg of body weight (typically 20--30g for most women) at breakfast to stimulate muscle protein synthesis after the overnight fast.

Think eggs, Greek yogurt, cottage cheese, or a whey iso protein shake. Pair it with these other 3 habits and you're building a genuinely strong foundation.

You've heard you should be strength training. Maybe your doctor has said it. Maybe you've read it somewhere. But no one has actually shown you what that means, or even where to start.

Studies show that fewer than 1 in 3 older adults actually strength train consistently and it's not hard to understand why. Unlike going for a walk, strength training comes with a learning curve. The equipment feels unfamiliar. The guidelines are confusing. And most general fitness programs weren't built with this stage of life in mind.

For women navigating peri- and post- menopause, bone density, muscle mass, metabolic health, and cognitive function all depend on making the decision to actually start.

For most motivation isn’t the barrier. It's misinformation and a complete lack of a clear, trustworthy path forward. That's exactly what Alift Performance exists to change.

Alift Performance was built specifically for women 55+. If you're ready to stop guessing and start building real strength, I'd love to work with you 1-on-1.

👉🏼Comment “START” for a free 60-min session.

She'd tried everything.
Cardio every morning. Cutting all the carbs. Following every diet and workout online. And she still gained 30lbs in 2 years.

That's where Taren was. Exhausted, frustrated, and convinced her body was just broken.
The first thing I did wasn't give her a new workout. It wasn't a meal plan either.
I listened.
Then we stopped working against her body and started working with it.

Strength training 2-3 days a week. Hitting a protein target she could stick to. Recovery taken seriously. Adding daily walks throughout her day. Her lifestyle was finally considered, not ignored.

Every week she slowly lost 1-2lbs and felt stronger and more energized than ever. She built the habits to keep the weight off, not because she was white-knuckling a diet, but because the way she ate and moved actually fit her life. Her body was not broken. It was just never given what it actually needed.

If you've been doing everything "right" and still feel like your body is working against you, remember, it's not you, it's your approach.

Know someone who needs to hear this today? Share this post.

If I had to re-learn strength training from scratch in 90 days, here's what I'd do.

✅Step 1: Focus on 4 basic movement patterns
Pick one exercise for each:

Squat (holding a dumbbell at your chest – goblet squat)
Push (pressing dumbbells overhead or in front for chest/shoulders)
Pull (rowing dumbbells toward your sides while bent over)
Hinge (Romanian deadlift with dumbbells – lowering them while keeping your back straight)

Keep it simple. No fancy variations yet.

✅Step 2: Start with dumbbells
Dumbbells let each side work on its own, so you quickly notice where you are weaker. They also let your joints move in a more natural way, which many find easier on their body, especially when starting out.

You'll build a real foundation before ever touching a barbell.

✅Step 3: Progressive overload (literally what matters)
Every week, do slightly more than last week. Add one rep, one set, or 5lbs (whatever you can handle with good form). Your body only adapts when it's forced to.

Without progressive overload, you're just exercising, not training.

✅Step 4: Train 3 days per week
Do full-body workouts 3 days per week (like Monday, Wednesday, Friday), or mix in a simple upper/lower split if you want some variety.

You're not advanced enough to need a “chest day”.

✅Step 5: Write it all down
Track your sets, reps, and weights every workout. If not, you're guessing. Tracking shows you real progress and removes the mental load of remembering what you did last week.

Keep it honest.

Save this post. And if you have questions about where YOU would start, drop them below.

Your weekly yoga class won't stop bone loss. Only one thing will and most women avoid it.

Here’s the truth: older women need strength training!

Pilates. Yoga. Zumba. These are all great and proven ways to manage menopause-related symptoms and regular aerobic activity is recommended.

However, we cannot substitute strength training with an aerobics class. It is simply not the same type of work.

As women, we go through many hormonal shifts throughout our lifespan. And this doesn’t get any easier as we get older. In fact, for women in menopausal transition, lean body mass decreases by 0.5%, while fat mass increases by 1.7% every year.

Low-volume resistance training (3 sets/exercise) has been shown to help muscular strength and lower body fat % in women even after menopause.

So here’s the takeaway:

If you've been skipping weights because you think it's not for you, don’t!

Drop a 💪 below. Let's talk about where to actually start.

Women 55+ need regular movement in their daily lives.

Whether you have access to a gym facility or just the comfort of your living room, these are some movements you could add to your daily activity.

Here’s the goal: Intentional ex*****on throughout the entire exercise.

Nothing fancy.

And you also don’t need weight to perform these exercises, which means you can play around with what feels right for you.

Rest can be either 1.5-2 min in between each set.

This is one example of a modifiable and beginner-friendly workout routine I created for a 62 year-old female client.

Drop a “👟” in the comments if you’d like to schedule a free 1-hr workout session.

Exercise isn’t just about your body.
It also for your mind.

Whether it’s keeping up with grandkids, enjoying travel, or simply feeling steady and confident at home, purposeful strength training becomes part of the system that sustains your energy and mental well-being for the long haul.

With Alift, every session is meant to help you move better and age powerfully, both physically and mentally.

Comment “MIND” below and I’ll send you a simple 5-minute daily movement practice designed for women 55+.