Bone density
Oestrogen decline accelerates bone loss. Progressive loading — squats, deadlifts, presses — is the single most protective intervention against osteoporosis.
Peri & post-menopause coachingTrain for the
Train for the
next forty years.
StrongHER isn't a separate class. It's how we coach women through peri- and post-menopause inside our regular CrossFit classes — building bone, muscle and healthspan for life.
Same class. Same community. Coaching adapted to your body, your hormones and your goals.
“I train in the normal class. I've just never been coached this well.”
Rachel · Member, 54
What StrongHER isNot a women-only class.
Not a women-only class.
A way of coaching you through the biggest hormonal shift of your life.
Peri- and post-menopause change how your body responds to training — bone density, muscle mass, sleep, recovery, cardiovascular risk, joint tissue, cognition. The wrong training accelerates the losses. The right training is one of the most powerful interventions in medicine.
StrongHER is our answer to that. You train in the regular CrossFit class, with the regular community — and the coach on the floor writes your version of the workout with your stage of life in mind. Loading, intensity, recovery, mobility and education, all dialled in for you.
Same room. Same energy. A plan built for the next four decades.
Menopause isn't a reason to train less. It's the strongest reason to train well.
Why it matters now
Six systems that respond to the way we train.
The peri- and post-menopause years are the highest-leverage window for strength training you'll ever have. Here's what your body needs — and what the coaching is built around.
Muscle mass
Sarcopenia begins in your 40s and speeds up around menopause. Heavy, well-coached resistance training preserves lean muscle — and the metabolism that comes with it.
Hormonal shift
Sleep, energy, mood and recovery all change. Programming adapts — intensity, volume and rest are managed to work with your cycle and symptoms, not against them.
Cognitive health
Compound lifting and varied movement patterns support brain health and long-term cognition — one of the strongest cases for training in your 50s and beyond.
Joint & tendon care
Connective tissue behaves differently after 40. Warm-ups, tempo work and mobility are built into every session so you train hard without breaking down.
Metabolic health
Insulin sensitivity, cardiovascular fitness and body composition all respond to the mix of strength and conditioning that CrossFit already does — dialled in for you.
How the adaptation worksSame class.
Same class.
Your version.
Six ways your CrossFit session is coached differently — without ever leaving the group.
- 01
The same class. A different plan for you.
You train in the regular CrossFit class, in a room full of other members. Nothing separate, nothing set apart. Coaches simply write a version of the workout that fits your body and stage of life.
- 02
Strength dosed for bones and muscle
Loading targets that actually build bone density and preserve lean mass — with tempo, sets and rest structured for hormonal recovery, not just soreness.
- 03
Conditioning that respects recovery
High-intensity work is programmed intelligently. Some weeks you push. Some weeks you build. Your nervous system, HRV and sleep get a vote.
- 04
Mobility, warm-ups and cool-downs
Joints, pelvic floor and connective tissue get proper prep and recovery time. No skipping the warm-up because the clock's counting down.
- 05
Education woven in
You leave knowing why. Hormones, sleep, protein, HRT, symptoms, training loads — the coaching includes the science, not just the workout.
- 06
Symptom-aware coaching
Hot flush that day? Poor sleep? Cycle disruption? A quick word with the coach and the session flexes. No explaining, no drama.
How it feels
Four things every StrongHER-coached session has in common.
Educational
You'll understand the science of your body at this stage — bones, hormones, recovery — not just be told what to do.
Adaptive
Every session is scaled to your day, your symptoms, your cycle, your energy. Nothing is fixed. Everything is coached.
Integrated
You train in the regular class, in the regular community. StrongHER is how we coach you inside it — never a room off to the side.
Longevity-focused
The goal isn't a PB this month. It's independence, strength and healthspan in your 60s, 70s and 80s.
What we coach around
Twelve things the average CrossFit class isn't thinking about — and we are.
Bone density & osteoporosis prevention
Strength & lean muscle preservation
Hormonal & symptom-aware programming
HRT-friendly training loads
Mobility, joints & pelvic floor
Sleep, stress & cognitive health
Cardiovascular & metabolic health
Recovery, HRV & nervous system
Menopause education & literacy
Confidence & body image
Community & accountability
Energy for the life you want
Beyond the class
Education, community and the bits that make it stick.
Coaching is only half of it. The rest is understanding what's happening in your body — and knowing you're not doing it alone.
Menopause seminars
Regular evenings on hormones, HRT, symptoms, training and recovery.
Guest specialists
Menopause doctors, physios, nutritionists and sleep specialists.
Education library
Bone density, protein, cycle-aware training — jargon-free and evidence-led.
Coffee mornings
For members going through the same season of life. Come for one, stay for the group.
Walk & talk
Sunday walks through Surrey. Zone-2, honest conversation, good coffee at the end.
Peer community
A private thread of members in the same stage — questions asked and answered, honestly.
In their words
Stories from members in the same season.
“I've stopped losing bone density. My DEXA scan told me first.”
Rachel
Member, 54
“My sleep, my hot flushes, my mood — all better since I started lifting properly.”
Priya
Member, 49
“I'm lifting more at 58 than I could at 38. That still amazes me.”
Louise
Member, 58
“The coaches actually understand HRT and my cycle. I don't have to explain.”
Anna
Member, 46
“I train in the normal class. I never feel singled out — just looked after.”
Hannah
Member, 52
“For the first time in a decade I feel strong. Not thin. Strong.”
Jo
Member, 61
Real members. Real training.
No stock photos. These are our women.
Every face on this page trains at CrossFit Lifeline Epsom — in the regular class, coached for the season of life they're in.
Educational hub
Evidence-based. Jargon-free. Actually useful.
A growing library on the science of training through peri- and post-menopause — written for members, not textbooks.
- Perimenopause 101
- Post-menopause & healthspan
- Bone density & progressive loading
- Preserving muscle after 40
- HRT and how it interacts with training
- Training around your cycle
- Protein targets for women 40+
- Sleep, HRV and recovery
- Hot flushes & session strategy
- Managing joint pain
- Cardio dose for cardiovascular health
- Longevity: the 40-year view
Common questions
Everything you were quietly wondering.
If your question isn't here, ask us anything. No question is a silly one.
- No. StrongHER is how we coach women through peri- and post-menopause inside our regular CrossFit classes. You train alongside the whole community — men and women, all ages. The coach simply adapts the session to your body and stage of life. Nothing is separate.
Your next four decades start here
Train for the woman you want to be at 70.
You don't need to get fitter before you join. You don't need experience. You just need a coach who understands what your body is doing right now — and a plan for what it can still become.
Free: The Strong Start Guide
Your first step into CrossFit, explained simply — plus three at-home workouts. No gym, no kit, no pressure.