LiftHerUp

Live Stronger, Longer.

Science-based strength training and habit coaching for women 35+ navigating perimenopause and menopause.

Woman strength training with dumbbells

Free Resources to Get Started

Evidence-based guides and tools to help you build strength and sustainable habits.

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Woman strength training with dumbbells

The 5-Day Perimenopause Strength Starter

A beginner-friendly 5-day plan to start lifting the right way — exactly what to do each day, plus protein-first meals to support recovery. Built for women 35–55.

  • • Exactly what to do each day
  • • Beginner-friendly lifting form
  • • Protein-first recovery meals
  • • Built for women 35–55

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High-protein breakfast bowl with fruit and yogurt

5 Protein-Packed Breakfast Ideas

Start your day strong with 30–50g protein breakfasts made for women in midlife.

  • • 30–50g protein per meal
  • • Ready in under 10 minutes
  • • Blood-sugar friendly, no dieting
  • • Simple ingredients you already use

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Hormonal Shifts & Weight Gain

Fluctuating estrogen, joint pain, stubborn weight gain — midlife hormonal shifts can feel like your body is working against you. LiftHerUp programs are built around these changes, not in spite of them.

Fix Energy Crashes & Poor Sleep

Waking up exhausted, wired at night, or losing motivation to move? Strength training helps regulate cortisol, stabilize energy, and rebuild resilience — we'll guide you rep by rep.

Prevent Muscle and Bone Loss After 40

After 35, you lose 3–8% of muscle per decade — unless you train intentionally. Our programs help you stay strong, mobile, and independent through menopause and beyond.

LiftHerUp Strength helps women in perimenopause and menopause train with purpose — for strength, longevity, and confidence.

From the Blog

Expert advice, workout tips, and nutrition guidance to help you achieve your fitness goals.

Beginner Strength Training for Perimenopause: How to Start Safely and Get Strong
Strength Training
2025-11-2217 min read

Beginner Strength Training for Perimenopause: How to Start Safely and Get Strong

New to lifting in your 40s or perimenopause? Learn how to start beginner strength training safely, protect your metabolism, and build confidence with simple workouts designed for women 35–55.

How to Stop Perimenopause Weight Gain (Without Dieting)
Weight Management
2025-11-1618 min read

How to Stop Perimenopause Weight Gain (Without Dieting)

Discover how to prevent midlife weight gain without dieting. Evidence-based strategies for perimenopause: lift weights, eat protein, manage stress, and protect your metabolism.

Whoop vs Oura vs Apple Watch: What Actually Works for Women’s Health Tracking
Women's Health
2025-10-289 min read

Whoop vs Oura vs Apple Watch: What Actually Works for Women’s Health Tracking

Confused about Whoop vs Oura vs Apple Watch for women’s health? A strength coach in perimenopause compares all three wearables for cycle tracking, recovery, and real-life use.

Marie - Strength Coach

Hi, I'm Marie

I'm a certified strength coach with a PhD in computational chemistry and a background in healthcare AI. I specialize in coaching midlife women who want to train for strength, health, and long-term resilience — whether they're just getting started or already lifting.

My approach is outcome-focused and evidence-based. I help women build muscle, improve bone density, and develop habits that support lifelong health.