MENO-STRENGTH™

An 8-Week Strength Training Program for Women in Midlife

Specifically designed for women in menopause, this program will progressively challenge you while considering the needs and capabilities of women in midlife, helping you get stronger, build muscle, boost metabolism and feel empowered, AND achieve noticeable results that can be difficult to attain in this phase of life.

This is your at-home solution to getting stronger, leaner, and increasing bone density. All work-outs can be done with 2-3 sets of dumbbells. No gym machines are required!

Waitlist VIP pricing is open now! Take advantage of the discounted price!

$129

Did you Know?

  • Women lose 3-5% of muscle mass per decade starting at 30.

  • By 50, strength losses can be as high as 15% a decade.

  • By 60 muscle mass is lost at a rate of 1-2% a year.

  • Fewer than 20% of women lift weights at least 2x a week.

This means that unless you are training and fueling your body properly, your body composition is changing with each passing year.

Luckily, you still have time, and it is never too late!

Gaining lean muscle and strength through strength training with Meno-Strength is the answer.

The Promise

Meno-Strength will help you get stronger, improve your body composition, and improve your bone density - without getting injured, or spending hours in a gym, all while keeping you motivated as you see your progress.

Who exactly is Meno-Strength for?

  • Women in midlife (>45 yo) who want to feel and look their best.

  • You are tired of cutting calories and ready to build muscle.

  • You want to improve your body composition.

  • You are new to strength training and are unsure of what to do.

  • You have been exercising for some time, but not seeing the results you desire. 

  • You eat well and do lots of cardio, but are not lifting weights consistently. 

  • You are currently doing boot camp style workouts, F45, or Orange Theory and not making progress. 

  • You are bored with what you are currently doing and want to try something new. 

  • You start and stop lifting weights because you continue to get injured. 

  • You are constantly jumping from one program to the next or following random work-outs on YouTube or Instagram. 

  • You want results…finally!

By the end of the 8 weeks, you will:

  • Feel empowered with comprehensive knowledge of proper training techniques tailored specifically for menopausal women, ensuring you achieve your desired results with confidence.

  • Learn how to implement an efficient and effective strength training program to build muscle, increase strength, and keep you healthy and strong.

  • Gain not only physical strength but also the confidence to embrace strength training as an integral part of your lifestyle.

  • Experience clarity and simplicity with a clear and concise workout plan, eliminating confusion and guesswork from your fitness routine.

  • Establish sustainable exercise habits that will serve as the foundation for long-term success in your fitness journey and for longevity.

  • Project confidence and self-assurance, embodying a strong and empowered presence wherever you go.

Why I Created This:

I strongly believe that engaging in strength training has the potential to not only transform your physical appearance, but also to enhance your overall quality of life. 

This program was created for women in midlife who crave efficient, effective, and results-driven workouts, all without the hassle of going to a gym. And, for those who may feel unsure about where to start or have tried other exercise programs with no results

During menopause, the decrease in estrogen can lead to muscle weakness and bone loss. The benefits of strength training are undeniable as it promotes bone density for stronger bones, increases muscle mass, enhances metabolic rate, improves strength and body image, enhances quality of life, fosters independence as we age, and improves body composition. And, so much more!

I have talked to countless women who are frustrated with the body changes that happen as we get older, and no matter what they do, they are not getting the results they desire. They are lacking the proper guidance and information either because they don’t know where to go to find it or because they are on information overload and confused by all the options being thrown at them everyday and don’t know where to begin. 

I get it, I have been there too. Which is why I created this program. I have taken my experience as a physical therapist, exercise physiologist, personal trainer (yup, for 10 years before becoming a PT), and menopause coaching certifications to design a solution for you! This is it!

What’s Included

  • 8 Weeks of a progressive strength training workouts with modifications for different levels

  • 3 Workouts per week 

  • Full Body work-outs including core

  • Clickable links to videos where I demonstrate every exercise

  • Warm-up options with videos

  • 30-45 minutes per work-out

  • Specific sets and reps for each exercise

  • Review of other types of exercise that I recommend in midlife

  • Examples of HIIT work-outs

  • 30-Day Habit Tracker

How is Meno-Strength different from all the other menopause strength training programs?

In addition to being a certified Menopause Specialist, I am also a Doctor of Physical Therapy, bringing a unique perspective and extensive experience to this exercise program. With so much information swirling around the internet about what women should do during midlife, it can get awfully confusing. You may have heard repeatedly that you should “lift heavy” and do high-intensity interval training (HIIT) and Zone 2 training, but you might be unsure of what that entails or worried about getting injured or doing the right thing. Don’t worry, I’ve got you covered! This program was specifically written by a Doctor of Physical Therapy for women in midlife, just like you!

How it works: 

  • After you purchase, you will receive an email containing a link to download the comprehensive 8-week Menopause Strength Training program in PDF format. This program can be accessed on your phone, computer, or printed for your convenience. Each workout will have a specific set of exercises to complete along with video demonstrations, the recommended number of sets and repetitions to do for each exercise.

  • A warm-up for the work-outs are also included (but are optional). You can choose to complete 2 or 3 days of workouts per week, depending on your exercise level, goals, and time constraints. 

  • There are also HIIT work-outs included - if you choose to do them. And, recommendations for cardiovascular exercises and NEAT (you will learn about this in the program). 

  • I am taking all of the guesswork out of this for you! You will know exactly what to do each week. 

Take a look inside

I am really excited for you to get your hands on Meno-Strength. I know you will love the format, the look and ease of how to follow the program, and all of the additional information beyond just strength training - including HIIT and NEAT.

The program is delivered via pdf, with clickable links to all of the exercises, including mobility and warm-ups. You will know exactly what to do for each workout, including sets and reps of each exercise.

Here are just a few pages to see what it looks like.

Meet the creator or Meno-Strength, Dr. Hilary Granat, PT, DPT, MS

Hi, I’m Hilary! I’m a Physical Therapist, Menopause Health Coach, Movement Coach, Pilates Certified, and Wellness Enthusiast with over 30 years of experience helping clients heal from pain, get healthy, and get stronger. I am the co-owner of C.O.R.E. Physical Therapy in Washington, D.C. since 2006 and the owner of Core Total Wellness.

I am passionate about helping my clients heal and thrive by educating and empowering them to regain control of their health to live happy and pain-free lives. I I have seen first-hand the importance of strength training in my career as a physical therapist and as a personal trainer. Being strong helps keep you healthy, prevents injury, maintains bone density, maintains fitness, and allows you to do all the other things that you love to do. My goal is to redefine what healthy aging looks like and feels like because when we feel better, we live better.

What it is like to work with me

  • “Working with Hilary was a game-changer! Her approach not only helped me recover from injury but also strengthened my core, enabling me to enjoy hiking again pain-free."

    Rebecca

  • “ I'm back on the tennis court with more power and agility than before. The targeted exercises boosted my strength and flexibility, enhancing my game."

    Lisa

  • “Hilary helped me regain my confidence after surgery. The personalized training plan not only rebuilt my strength but also equipped me with the skills to tackle daily activities with ease."

    John

  • "Hilary has been instrumental in my recovery from a sports injury. Her holistic approach not only strengthened my injured knee but also improved my overall fitness, allowing me to return to cycling with confidence."

    Shelly

The Price

As a Physical Therapist, Exercise Physiologist and a Menopause Specialist Coach, I have combined the best of all of my education and experience to create a safe and effective strength training program for women in midlife. 

An 8-week strength training program for just $129

I understand that personal training is not feasible for everyone which is precisely why I created this program. Every woman deserves to have clear guidance when it comes to strength training. This program is my way of offering valuable strengthening information at an affordable price, making it accessible to all and for you to keep forever.

I am offering this program at this price because I genuinely believe in the immense importance of strength training for all women, particularly as we age. It's often the missing piece of the puzzle for numerous benefits, especially for women in midlife, yet many of us aren't prioritizing it. My goal is to make this valuable information as accessible as possible to empower as many women as I can.

You’ve got questions, I’ve got answers

  • You will have your 8-week program delivered as a PDF directly to your inbox. This allows you to save it on your phone, computer, or print out a hard copy. Additionally, there will be links to videos for every exercise, providing visual references for each exercise.

  • After purchase, you will be emailed a link to download a PDF document. This way, you'll have access to the program forever.

  • I recommend 2 or 3 sets of dumbbells, depending on your starting point. If opting for only 2 sets, I suggest one heavier set (15-30 lbs) and one moderate-to-lighter set (5-15 lbs). However, having more variety is beneficial. If you plan on getting 3 sets of dumbbells and are a beginner, I would recommend a set of 10’s, 15’s and 20’s. If limited to just 1 set, aim for weights in the 8-15 lb range, challenging enough for 8-12 reps per exercise.

  • Research shows muscle hypertrophy (muscle growth) requires consistent lifting, 2-3x/week. This program is designed to be performed 2 or 3x/week depending on your exercise level and time constraints.

  • As soon as you purchase it, you will get access to it. You can start right away or whenever you choose.

  • Strength training helps you build muscle while reducing overall body fat which helps increase your metabolic rate. This will help you achieve positive body composition changes. Strength training needs to be combined with proper nutrition as nutrition and fueling your body properly is the main driver of weight loss.

  • No. As long as you have a couple sets of dumbbells, you can get strong at home.

  • 30-45 mintes

  • You did it! Give yourself a high-5 for crushing the past 8 weeks. Body composition changes take time and consistency, so feel free to repeat this 8 week program all over again. If you were doing the level 1 exercises this time around, increase to level 2 exercises for the next round. Or add in some of the HIIT work-outs if you haven’t already done so. If you would like additional programming or coaching, please reach out to me info@coretotalwellness.com

  • Due to the digital nature of this product, it is not eligible for refund.

  • This program is a DIY program. I tried to include everythng you need including demonstration videos and explanations. If you woul like personal feedback, modifications, or coaching, you can schedule a 1:1 session with me. On my website, click on work with me and schedule an EMPOWER HOUR or reach ou to me by email at info@coretotalwellness.com

  • You should be able to modify most things and do the Level 1 exercises. But, I would recommend setting up a 1:1 session with if you are looking for more personal attention and individualized programming.

Let’s do this!

I struggled for many years when I entered the menopause transition phase and I didn’t know where to turn to find the answers. I had to do my own research, read all the books, get some extra education in menopause, and be my own advocate to find the answers and to eventually feel better in my own body.

There is no reason to feel like you are going through this phase of life alone, because you are certainly not. Although midlife can be overwhelming and challenging at times and there are no quick fixes, a change is definitely possible.

I feel that it is never too late to get started and you are never too old to feel better.
We all have the power get stronger and change our body composition through strength training. It can help you feel better, get healthier, and shed unwanted pounds if they're affecting your self-image and health, ultimately enabling you to take control of your body and well-being.

We all deserve to feel healthy, strong and empowered at any age.

Are you ready to get started?

Still have questions?

Email info@coretotalwellness.com and I will get back to you ASAP.