It's never too late to get stronger.
Build muscle. Protect your bones. Feel strong for decades to come.
Blueprint is a 21-day virtual strength training program designed for women in midlife.
No experience needed.
Muscle is your longevity insurance.
Women begin losing muscle in their 30s, and that loss speeds up through perimenopause and menopause.
Muscle does far more than shape your body. It keeps your balance steady, your metabolism working for you, and your body capable of everything you want to keep doing, from carrying groceries to traveling to playing with your grandkids.
The more muscle you build now, the more independent you stay later.
Your bones are changing, quietly.
As estrogen drops, bone breaks down faster than it's rebuilt. In the 5–7 years after menopause, women can lose up to 20% of their bone density. About 1 in 2 women over 50 will break a bone because of osteoporosis.
The good news: bones respond to how you use them. Research shows strength training is one of the most effective ways to help maintain and even improve bone density in postmenopausal women. Stronger muscles also protect your bones by improving balance and reducing the risk of falls.
Your body responds at any age.
Women who trained with Blueprint consistently, three times a week, increased their skeletal muscle mass by 5–6% in 8 weeks.
One of our members, a 70-year-old woman, gained more than 5% muscle mass in just 8 weeks.
70 years old. 8 weeks of strength training. 3 workouts per week.
Strength training, made for women in midlife.
Approachable, not intimidating. Built for beginners. You'll learn proper form from day one.
Fits your life. Three 30-minute workouts a week, from home, on your schedule.
Affordable. The full 21-day program is $119.
Guided by experts. Conversations with leading voices in midlife health, including Dr. Mary Claire Haver and Dr. Kelly Casperson.
A global community. Women from all over the world, getting stronger together.
What's included: 21 days of guided workouts, form coaching, nutrition guidance, mobility and recovery work, 3 LIVE calls with Holly and the LIFTED team, and a free livestream credit to any LIFTED class.
Equipment: dumbbells, a booty band and a mat. Beginners can start with 5, 8 and 10 lbs.
