LIFTED Blueprint: The 21-Day Strength Training Program

for Women in Midlife

Our LIFTED Blueprint program is a game-changer for midlife wellness, specifically designed for women approaching or in menopause. We provide practical, lasting results tailored to your needs. Whether you aim to build strength, improve balance, or manage stress, our completely virtual 21-Day Blueprint program supports you through this transformative stage. Join us to empower your well-being.

  • Blueprint l

    Perfect for those beginning their strength training journey - this 21-Day program will give you the foundational knowledge, approachable workouts, guidance on nutrition, and access to a like-minded community of women including experts specialized in Midlife. All pre-recorded with 3 LIVE sessions.

    Session dates: February 22nd - March 15th.

    21-Day Program: $119

    Register

  • Blueprint ll

    For those who are ready to take their strength training journey to the next level. Including more advanced workouts and techniques, special appearances by experts on midlife, a deeper dive into nutrition & supplement guidance, hormonal health, and more. All pre-recorded with 3 LIVE sessions.

    Session dates: March 1st - March 22nd.

    21-Day Program: $119

    Register

  • Beyond Blueprint

    Now you are ready to dive into our On- Demand Program which includes form sessions, introductory workouts that are designed for the beginner, offering modifications and guidance, and of course, access to the entire LIFTED library of recorded classes from the East Hampton Studio.

    On-Demand Access: $69 / Month

    On-Demand Subscription

Blueprint Program Elements:

Approachable Workouts: No matter where you are in midlife and whether you’ve strength trained before or not, our workouts will help build confidence and are designed to be approachable - NOT intimidating!

Focus on Form and Function: Correct form and functional movements are key to making progress and preventing injury. We’ll teach you how to move efficiently for better results, but at a pace that’s right for your body. 

Smart Nutrition: To truly see progress in your strength training journey, you need more than just good workouts—you need nutrition that supports muscle growth, recovery, and performance. We’ll provide the guidance needed to support your strength training journey. 

Recovery & Mobility: Midlife isn’t just about lifting—recovery is equally important. Our program integrates mobility work to keep your body flexible and resilient.

Access to Midlife Experts: We will also share discussions with Dr. Mary Claire Haver, the leading Menopause Specialist, Dr. Kelly Casperson, Urologist and intimacy expert, Alloy, the leader in online Menopause healthcare, and other Doctors leading the way for women in midlife.

Community of Like-Minded Women: You won’t be alone in this journey. Join a supportive community of women who are all striving for strength, vitality, and empowerment.

Virtual Program: Participate in the entire program from the comfort of your home or gym. All videos are recorded and designated for each of the 21 days. Equipment needed: 3 sets of weights, a booty band and mat. Beginners can start with 5lbs, 8lbs & 10lbs.

Special bonus: 3 LIVE calls with Holly and the LIFTED team!

Already Registered For Blueprint?

If you’ve signed up for the Blueprint program, you can access it by logging into the portal below. Remember, you will be granted access to the program 24 hours before the go-live date!

  • "This program was really clear and uplifting! Holly knows how to motivate people even without experience."

    Melissa P.

  • "Thanks for seeing the gap for this age group and empowering us to do what will help us so incredibly with our longevity."

    Vera F.

  • "I would recommend this program to any woman, regardless of age. The self-paced lessons are jam packed with information but succinct enough to fit into your day."

    Natalie S.

  • "I would recommend this program to all my female friends. Holly and her fabulous team truly created something special. I feel empowered, brimming with information and confident walking back into the gym."

    Cheryl Z.