Sarah Estes, C.S.C.S.

Training Plans

FREE WEEK OF WORKOUTS!

FREE WEEK OF WORKOUTS!

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
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
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
1:1 Zoom Training Session

1:1 Zoom Training Session

I’ll walk you through a strength session that fits you—your body, your goals, and how you’re feeling that day. I’ll coach your form, tweak movements as we go, and make sure everything we do is safe, effective, and doable. Whether you’re brand new to strength training or just getting back into it, you’ll finish the session feeling seen, supported, and strong.

$90
for 1 day
Fuel & Focus: One-Time Nutrition Session

Fuel & Focus: One-Time Nutrition Session

Get clarity around what—and how—you should be eating to support your strength, hormones, and energy. This 30-minute 1:1 session is designed to help you cut through the noise and focus on what actually works for your body and your goals. You’ll walk away with: → Personalized macro targets based on your current needs and goals → Simple, practical strategies for hitting your numbers without obsessing → A pantry reset guide to help you clean out the clutter and stock the basics → A nutrition mindset handout to help shift from all-or-nothing to flexible and sustainable Whether you’re brand new to macros or just need a reset, this is a focused, one-time deep dive to help you feel more confident in the kitchen and at the table.

Personalized macro targets based on your current needs and goals

Simple, practical strategies for hitting your numbers without obsessing

A pantry reset guide to help you clean out the clutter and stock the basics

A nutrition mindset handout to help shift from all-or-nothing to flexible and sustainable

$45
for 1 day
VIP "Strong Elite"

VIP "Strong Elite"

This is my highest-touch coaching option - the closest thing to having me right by your side every week. Take full charge of your fitness journey with a truly personalized approach. You’ll receive a custom strength program designed specifically for your goals, experience level, and training environment - whether that’s at home or in the gym. Each 8–12 week block includes progressive strength and power development, structured de-load weeks for recovery, and clear guidance for long-term results. You’ll build strength, improve body composition, and preserve muscle and bone density with a program that evolves with you - designed to help you stay healthy, powerful, and strong for decades.

15 min onboarding call with Sarah

3-4 strength workouts per week tailored for YOU

Unlimited Video Feedback

2 Private 60-minute 1:1 Coaching Calls per month

Personalized nutrition and supplement guidance

Movement Analysis Check-Ins

Ongoing coaching and accountability

In app community thread access for daily motivation, shared wins, and group accountability

Starts
$249
PREMIUM "Strong Support"

PREMIUM "Strong Support"

You’ll follow the same progressive training block as the Foundations group but with personalized coaching and direct support to help you stay consistent, confident, and strong. I’ll review your form, make targeted adjustments to your workouts as needed, and provide ongoing accountability so you keep progressing safely and effectively. All exercises can be tailored to your equipment and needs right inside the workouts.

15 min onboarding call with Sarah

Access to the full Strong Foundations training blocks (2-4 days/week)

Lift on the days that work best for you

2 video form reviews per week

Direct chat access (Mon-Fri) for questions and accountability

In app community thread access for daily motivation, shared wins, and group accountability Comm

Starts
$149
BASIC "Strong Foundations"

BASIC "Strong Foundations"

Get access to the same structured and progressive training blocks I use with my private clients - built to help midlife women get stronger, feel energized, and move with confidence. Each block includes 2–4 day workout options so you can train on the schedule that fits your life while still following a proven strength progression designed to improve muscle, bone, and overall vitality. Perfect for those who want expert programming, flexibility, and community support—without one-on-one coaching.

15 min onboarding call with Sarah

Access to the full Strong Foundations training blocks (2-4 days/week)

Lift on the days that work best for you

Weekly focus prompts to keep you consistent

General nutrition guidance and templates for fueling your training

In app community thread access for daily motivation, shared wins, and group accountability Comm

Starts
$69