Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Strength Training

Building Strength for Decades to Come

Building Strength for Decades to Come

Strength training is essential for any age and any goal in life, and it is crucial for a healthy lifestyle. Whether you have never lifted weights before, are looking to have a plan walking into the gym, are currently an athlete, or are looking to thrive into your midlife and beyond, I am here to help you. It's important to provide the appropriate stimulus to our muscles to see true results. And honestly, you need to lift heavy - just make sure you're doing it safely! I can help provide a plan that focuses on building a foundation that moves you toward progressive overload, builds your confidence with lifting weights, and helps achieve your goals through the most personalized training experience possible. Optimizing your health is more than just doing going to the gym - it's how you handle stress, what you eat, how you digest food, how you feel, your workouts, and how you sleep. I will help coach you on all aspects of your lifestyle with weekly check-ins in order to optimize your health in the months and years to come. It's not about implementing habits for short term goals, but making the habits permanent for improved longevity and thriving for the decades to come. Whether you workout at home, in the gym, or on the road - I can help you with your strength training journey. I will be there to coach you on your form, check in with video calls, to celebrate your wins, and to help you in improving lifestyle changes.

Strength Programs Suited for You

Strong Isn’t Optional—It’s Essential

Weight training in midlife isn’t just helpful—it’s vital. As we age, we naturally lose muscle mass, especially the fast-twitch (type II) fibers that support power, balance, and strength. My programs are designed to counteract that process with a smart, progressive approach to lifting that supports healthy body composition, builds strength, and improves bone density. You’ll train in a way that protects your joints, challenges your muscles, and keeps you strong for the long haul—so you can keep doing what you love for decades to come.

Progress You Can Feel—Week After Week

Building strength takes more than just showing up—it takes a plan that grows with you. That’s where progressive overload comes in. You’ve probably heard the advice to “just lift heavy”—but strength isn’t something we rush. It’s built layer by layer. Jumping into heavier lifting without a solid foundation can lead to injury, burnout, or missed progress. That’s why my programming is built around progressive overload in 4-week blocks in 12 week phases that meet you where you are and move you forward safely. Each phase is designed to gradually increase challenge while reinforcing good form, stability, and confidence. With weekly workouts, expert check-ins, and live coaching, you’ll build strength that’s sustainable, smart, and designed for your real life. You’ll get expert guidance through check-ins, live video coaching, and support that goes beyond the gym—with nutrition and lifestyle protocols designed to help you feel strong, energized, and capable in every season.

Why Impact Training Matters

As we move through midlife, maintaining bone density, joint integrity, and muscular strength becomes non-negotiable—but here’s the good news: impact training can help. By introducing safe, progressive forms of impact like jumping, hopping, or light plyometrics, we stimulate bone growth, improve balance, and build the kind of resilience that translates to everyday strength and confidence. For women navigating hormonal shifts, this kind of training is a powerful way to support long-term health and reduce the risk of osteoporosis and falls. It’s not about high-intensity chaos—it’s about smart, intentional movement that supports your body now and well into the future.

Power You Can Use

In midlife, preserving power is essential for everyday stability and confidence. As we age, we gradually lose fast-twitch (type II) muscle fibers—a process known as powerpenia—which increases the risk of falls and injuries. My programs include thoughtfully designed plyometric exercises that safely and progressively train your body to maintain and build power—what we often call “reactivity” in the athletic world. With tailored workouts and expert guidance, you’ll improve balance, boost coordination, and strengthen the muscle fibers that keep you steady, strong, and ready for anything.

Real-Time Coaching, Real-Life Results

Whether you’re lifting at home or in the gym, the optional live Zoom sessions bring personal coaching straight to you. These one-on-one calls give you real-time feedback on your form, help you make adjustments on the spot, and answer your questions as they come up. It’s like having a coach by your side—making sure every rep counts and you feel confident in how you’re moving.

Your Strength, Your Schedule

Prefer to train on your own terms? My self-paced programs offer a clear, intentional path to building strength through progressive overload—without the need for coach check-ins. These programs are ideal if you want structure, science-backed programming, and the flexibility to move at your own pace. Once purchased, your workouts are delivered straight to your account so you can start right away. You’ll need access to dumbbells, a barbell, bench, squat rack, pull-up bar, and a plyo box (ranging from 6” to 24”). Exercises are easy to modify based on your setup—and if you’re looking for more support or a plan tailored to your equipment, check out my 2- or 3-day subscription options.

Train. Track. Thrive.

Follow your custom strength plan, track any kind of movement, and connect directly with Sarah for coaching and support—all in the app. Simple to use, built to fit your life, and designed to help you feel stronger every step of the way. The app makes it easy to log all your activity in one place since it easily connects with your iWatch or Fitbit.

Track Weight Fluctuations

Track progress without the obsession. Weigh in weekly to understand your fluctuations. Success isn't linear - it's a process, and many things affect our body weight such as travel, excess carbs, day in a woman's cycle, stress, etc.

Progress Tracker

Track your body composition progress by uploading photos, measurements, and weight with weekly check-ins.

Direct Chat with Sarah

With a subscription-based program, you get direct access to Sarah for coaching and support—right inside the app. Post videos for feedback, share your wins, talk through challenges, and get answers to your questions, all in one place.

Client Reviews

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Leesa K.
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Marci Z.
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Rich K.
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Matt G.
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Diane B.
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Jason D.
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Sally K.
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Major D.
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Hayes T.
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Eva C.
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Laurie G.

Training Plans

7 Day Free Trial

7 Day Free Trial

Not sure if this program is for you? Try out a week for free!

One week FREE of planned workouts

Create your own account on the app

Ability to track reps and weight lifted

Chat with Sarah in the app!

Free
for 1 week
Power 30: Fit in Four (Self-paced program)

Power 30: Fit in Four (Self-paced program)

Power 30: Fit in Four is a 12-week full-body strength training program designed to fit seamlessly into your busy life. This is a self-paced program without movement coaching from Sarah. With just four days a week of short 30-minute workouts, you’ll harness the power of progressive overload to build strength and confidence. Each session focuses on primary lifts that target all major muscle groups, ensuring balanced and effective results. (You can modify exercises as you need to; for customized weekly workouts AND coaching on your form, check out the 2 and 3 day/week subscriptions). This program is self-paced, allowing you to progress at your own speed, making it perfect whether you’re a seasoned lifter or just starting out. Say goodbye to long, exhausting workouts and hello to efficient, powerful training that fits your lifestyle. Get ready to transform your body and feel stronger every day, all in just 30 minutes!

12-week full-body strength training program

4 - 30-minute workouts

Workouts focus on progressive overload

Equipment needed: Barbell, plates, dumbbells, pull-up bar (or ability to modify the pull-up), step or box

This plan does NOT include coaching feedback on movements.

$49.95
for 12 weeks
Strength by Design - Self-Paced Program

Strength by Design - Self-Paced Program

An intentional, self-paced, and structured approach to building strength through progressive overload. This is for you if you want a clear path to achieving your fitness goals WITHOUT input from a coach. Once purchased, you'll get the workouts straight to your account so you can start right away. (For this program, you will need access to dumbbells, a barbell, bench, squat rack, pull-up bar, and a plyo box - which can be 6" up to 24." You can modify exercises as you need to; for a more customized workout based on your equipment - check out the 2 and 3 day/week subscriptions).

Three weight training workouts per week

Lift on the days that work best for you

Form focused training.

Clear movement video with each exercise.

Adaptable workouts.

Progress tracking tools.

You'll need access to dumbbells, barbell, bench. squat rack, pull-up bar, and a plyo box.

This plan does NOT include coaching feedback on movements.

Free
for first 3 days
PREMIUM - 3 days/wk Custom Workouts + Coaching Feedback + 2-60 min zoom sessions/month

PREMIUM - 3 days/wk Custom Workouts + Coaching Feedback + 2-60 min zoom sessions/month

If you're wanting to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner, this program is for you! You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Healthy and strong are the goals with longevity in mind. This program is a subscription that offers three days per week of strength training that is spread out over the course of 4-5 blocks a year. Each block is broken down into 8-12 weeks, which include progressive strength training, power development, and proper deloading (or rest weeks) scheduled in. The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 3 strength training workouts per week PLUS 2 - 60 min 1:1 video coaching calls per month, check-ins, and movement analysis by Sarah on any videos submitted by client.

15 min onboarding call with Sarah

Check-Ins

Chat messaging with Coach

Movement Analysis Check-Ins

Two 60-minute 1:1 Video Calls with Coach each month

Free
for first 3 days
1:1 Live Zoom Coaching

1:1 Live Zoom Coaching

A live Zoom coaching call with me is like having a personal trainer in your corner—real-time coaching, expert cues, and the motivation you need to get the most out of your workout. I’ll guide you through your session with form corrections, adjustments, and encouragement, making sure every rep is effective and safe. This is more than just following along—it’s interactive, personalized coaching designed to help you build strength with confidence.

One 60-minute 1-on-1 video coaching call

$90
for 1 day
3 days/wk Custom Workouts with Weekly Coaching Feedback

3 days/wk Custom Workouts with Weekly Coaching Feedback

If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner. You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Lifting weights is essential for our health, but ESPECIALLY for those of us in midlife. This program is a subscription that offers three days per week of strength training that is organized into various blocks within a 8-12 week phase which also contains a deload week at the end to help the body recover. Each phase incorporates progressive overload, power development, and proper deloading (or rest weeks). The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 3 strength training workouts per week plus check-ins and movement analysis feedback. This program is perfect for anyone who wants to connect with a coach on an ongoing basis for accountability, customization, coaching, and guidance.

15 min onboarding call with Sarah

Three weight training workouts per week

Customized workouts geared toward your specific goals

Lift on the days that work best for you

Check-ins to track progress and develop habits

Messaging with Sarah in the app

Movement analysis on the lifting videos you send to Sarah

Free
for first 3 days
4 days/wk Custom Workouts with Weekly Coaching Feedback

4 days/wk Custom Workouts with Weekly Coaching Feedback

If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner, BUT have limited time, this program is for you. You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Lifting weights is essential for our health, but ESPECIALLY for those of us in midlife. This program is a subscription that offers four days per week of strength training that is organized into various blocks within a 8-12 week phase which also contains a deload week at the end to help the body recover. Each phase incorporates progressive overload, power development, and proper deloading (or rest weeks). The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 4 strength training workouts per week plus check-ins and movement analysis on any videos submitted by client. This program is perfect for anyone who wants to connect with a coach on an ongoing basis for accountability, customization, coaching, and guidance.

15 min onboarding call with Sarah

Four weight training workouts per week

Customized workouts geared toward your specific goals

Lift on the days that work best for you

Check-ins to track progress and develop habits

Messaging with Sarah in the app

Movement analysis on the lifting videos you send to Sarah

Free
for first 3 days
2 days/wk Custom Workouts with Weekly Coaching Feedback

2 days/wk Custom Workouts with Weekly Coaching Feedback

If you want to take charge of your fitness journey and achieve your goals through a structured and effective training program that progresses you to higher level of strength and power in a structured and effective manner, BUT have limited time, this program is for you. You will receive custom workouts designed for you, whether you're working out at the gym or at home, or are just beginning or a seasoned lifter. This strength program will not only build a strong foundation in core strength and in learning correct movement patterns, but will also develop your overall strength and power to help delay the loss of type 2 muscle fibers, prevent bone frailty, reduce inflammation, and improve body composition. Lifting weights is essential for our health, but ESPECIALLY for those of us in midlife. This program is a subscription that offers two days per week of strength training that is organized into various blocks within a 8-12 week phase which also contains a deload week at the end to help the body recover. Each phase incorporates progressive overload, power development, and proper deloading (or rest weeks). The cycled de-loading weeks are critical for rest and recovery for the body, to prevent overtraining, and actually aid in strength and power development. The workouts will be scheduled on certain days, however, they can be completed on days that work best for your schedule. This program includes 2 strength training workouts per week plus check-ins and movement analysis on any videos submitted by client. This program is perfect for anyone who wants to connect with a coach on an ongoing basis for accountability, customization, coaching, and guidance.

15 min onboarding call with Sarah

Two weight training workouts per week

Customized workouts geared toward your specific goals

Lift on the days that work best for you

Check-ins to track progress and develop habits

Messaging with Sarah in the app

Movement analysis on the lifting videos you send to Sarah

Free
for first 3 days
Osteo-Wise

Osteo-Wise

Stronger Bones in Just 10 Minutes a Day. Osteo-Wise offers a concise, research-backed solution for pre- and postmenopausal women aiming to improve bone density. By integrating this program into daily routines, you can take proactive steps toward better bone health in just 10 minutes a day with safe, effective jump training. When it comes to activity, unfortunately walking, cycling, rowing, and even jogging are NOT enough to generate bone turnover. It's been found that high impact loading appears to be the MOST beneficial approach in older women in preventing osteoporosis or reversing it. The great part it doesn't have to take a lot of your time! Change does take change. It's up to you to be consistent and to literally "just do it." Improved bone density has been documented after a few months of performing simple impact training exercises consistently three times a week.

Full Access to Health & Hope App

Self-paced progress

Welcome Video from Sarah

Instruction on Using the App

Access to 12 month jump program

Research backed weekly workouts to improve bone health in premenopausal and postmenopausal women

3 week initial on-ramp, learning proper landing technique

4 week blocks of same jumps to improve skill, confidence, and power

Access to in-app community chat with other Osteo-Wise uses to share videos, motivation, and encouragement

No Personalized Feedback - you can reach out with general questions, but no video feedback or tailored advice

$29
for 12 months

Sarah Estes

Strength Coach + Midlife Specialist

My journey with strength training started at 14, hitting the gym with my dad and fueling my passion as a D1 college athlete in rowing and swimming. Inspired by my college strength coach, I pursued a career in strength and conditioning, and I’ve spent the past 19 years helping others improve movement, strength, and performance. Now in midlife myself, I’ve seen firsthand how vital lifting is to thriving during this phase of life. That’s why I’m dedicated to creating personalized programs for all clientele but especially women in midlife—whether you’re new to lifting or a seasoned pro. Together, we’ll build a strong foundation, boost confidence with weights, improve body composition, and navigate lifestyle changes to optimize your health and well-being. Midlife is a time to thrive, and I’m here to help you feel your strongest and healthiest yet.

Sarah Estes

Complete Personalized Strength Program

Custom Workouts

Get frequent tweaks on your workout plan based on your strength needs, body composition goals, heart rate, schedule & preferences.

Check-ins

Check-ins with photos and measurements to keep track of your progress. Send pictures and videos in Chat feature for feedback and coaching questions.

One-to-one Video Calls

Connect with me over one-to-one video calls to discuss your goals, progress, techniques and more (specific programs).

Compliance Tracking

Build long term healthy habits with weekly and monthly compliance trends for workouts and habits.

Wearable Integration

Connect your wearable device with the app to track your daily activity levels and workout metrics like heart rate and calories burned (optional).

Nutrition Guidance

Optimize your strength and body composition goals with nutrition guidance. Priority will be on your hitting optimal daily animal protein targets as well as fat and macros.

Strength Training

Meet the stronger, fitter, and more confident version of yourself.