join by june 15 to follow with the group
For Women in Perimenopause

You know you need to lift heavier
But no one showed you how

Muscles for Menopause program

TILL NOW
A 12-week dumbbell strength plan for women in perimenopause ready to move from bootcamp-style workouts to lifting heavier  with structure, progression, and a plan that finally makes sense.

Choose Your Format
Ebook · Group Program
Sound Familiar?

You're Working Hard.
But Nothing Is Changing.

Women strength training
Get the plan
The Fix

A Program Built
for This Moment.

Muscles for Menopause is a 12-week dumbbell strength plan designed around how your body actually works during perimenopause — not despite it.

Here's what you get:

01

12-Week Strength Program

  • 3 strength days per week
  • Bonus HIIT and Core Days
  • 4 phases that build on each other
  • Dumbbells + simple equipment — no barbells needed (gym strongly encouraged)
02

Muscles for Menopause Guide

  • Why your workouts stopped working
  • How hormones impact training + recovery
  • How to train with your body
  • So you don't just follow a plan — you understand it
03

Smart Conditioning & Cardio

  • Zone 2 for recovery
  • Short sprints for performance + metabolic health
  • Mobility + core built in
  • Optional so you don't burn out
04

optional upgrade :
GROUP PROGRAM 
App + Group Accountability

  • Download the app and join Shannon online with other women while we figure this out together
  • Group calls at the beginning of every phase
  • Exercise swaps and 30 minute express workouts availble online
  • The ebook gives you the plan, the group gives you the motivation 
See the 2 Ways to Buy
Lifting with confidence
Your Coach

built by a  Strength coach.
Not a menopause influencer

Hi, I'm Shannon.
Nationally ranked Olympic weightlifter.
Strength coach since 2013.

I’ve coached hundreds of women and seen firsthand that there is no one-size-fits-all approach to perimenopause.  But the one thing that we all need, is to lift heavy. 

So, how do we go from what we know to "lifting heavy".  

That’s why I created Muscles for Menopause.

The in-between program for women ready to move from random workouts into real strength training — with structure, progression, and a plan that teaches you how to build the foundation to lift heavier (no barbells needed for this one)

work with me

This is not a fat-loss program!  Read that again!   It's about building something you're proud of.

Certified Perimenopause strength coach
13+ years coaching women in strength training
Certified Strength & Conditioning Coach
Creator of the Muscles for Menopause method
Choose Your Format

Two Ways to Get
Muscles for Menopause

Every format includes the full 12-week workout program as a PDF.

Choose the Group Program if you want the workouts delivered in-app with coaching, support, and accountability.

Digital
Ebook & PDF
$27
$17
limited early bird price

Instant download. Read on any device — phone, tablet, or computer. Start today.
Kindle version available

  • ✓12-week dumbbell and cable program
  • ✓Guide to perimenopause Strength
  • ✓ Nutrition & recovery tools
  • ✓ Instant access
get the e-book now
Most Popular
Group Program

$397
$297
Early bird price ends june 10
  • ✓ easy to use app with video demos
  • ✓ Everything in Ebook
  • ✓ Live group coaching calls
  • ✓ Private community access
  • ✓ Form checks & feedback
  • ✓Exercise swaps
  • ✓Bonus 30-minute express workouts

An email will be sent to your inbox after payment is recieved wtih next steps

jOIN gROUP PROGRAM — $297
MORE REVIEWS ON ig @LIFTINGWITHSHAN 

Real Women. Real Results.

★★★★★

As a working mom with 3 kids, it was extremely challenging to find the time to fit in trips to the gym. Working with Shan has been a brilliant solution to the problem. Shan really listened to me and worked to develop a plan that has me exercising multiple times per week at home, divided up into separate sessions that I can realistically fit in around my ever changing schedule. Not having to commute to a gym means I have more time to actually work out! The support Shan offers virtually is excellent - video conversations as well as sending videos through the app means she can coach my form and positions, even remotely. I also have some physical restrictions, and Shan has been great about taking that into consideration by providing alternate versions of typical exercises. Thanks to Shan, I'm in better shape than I've been in years

B
Beth Y
Group Program into VIP program
★★★★★

Shan’s program, specifically tailored to the needs of women, is well calibrated for just enough challenge to foster strong incremental progress. Shan promptly and thoroughly addressed any access or navigation issues that arose. She is encouraging and has lots of resources in her back pocket to help reboot nutrition, motivation and healthy lifestyle choices, excellent help in targeting and navigating towards fitness goals in menopause and beyond.

c
Carol C.
Age 61, lifts at home. Muscles for Menopasue 2025
★★★★★

"The group program was worth every penny. I went from dreading the gym to looking forward to it every single week."

L
Lisa R.
Group Program
GEt Questions

Answered.

Do I need a gym membership?

A gym membership is strongly recommended.

This program is designed to help you move from bootcamps, random workouts, and light dumbbells into structured strength training — and eventually progress into heavier lifting or future barbell programs.

You’ll benefit from access to dumbbells, cables, machines, benches, and cardio equipment for the HIIT options.

That said, we can make it work with home equipment and modifications if needed.

I'm a complete beginner. Is this for me?

Yes.

However, if you've never lifted weights before, I strongly recommend the Online Group Program. That way I can help modify exercises, answer questions, and adapt the program to your experience level so you get the most out of it.

I can't make the group program start date, can I still join

Yes.

Life happens and I’d rather you start than wait for the “perfect” time.

If you join after the official start date, we’ll adjust your access so your 4 months begins when YOU start, not when the group starts.

You’ll still get:
✓ Full access to the app
✓ All workouts and program phases
✓ Access to any live coaching calls that fit your schedule
✓ Replays and tutorial videos so you can catch up on anything you miss
✓ Support inside the group and community

The only thing I ask: once you start, commit to showing up consistently and staying with it.

You do not need to wait for the next intake to begin getting stronger.

What's included in the Group Program?

Everything in the ebook, but delivered through a workout app that has a private community of women doing the same program, form check submissions, and nutrition Q&A.  And educational group calls throughout the program to keep you on track.   It's the full experience if you want accountability and expert eyes on your training.

Can I still take this if I’m not in perimenopause or have already gone through menopause?

Yes.

The truth is, women always needed strength training. The messaging just usually waits until menopause to tell us.

If you’re younger, this program helps you start building strength before you desperately need it.

If you’re post-menopause, this program helps you keep building muscle, confidence, and capacity for the body you have now.

How much time do the workouts take?

Most workouts take 45–75 minutes, depending on your setup, pace, and how much time you have that day.
I’d plan for about 60 minutes on average.

In the first week, give yourself a little more time while you learn the exercises, the app, and your gym setup. This is not meant to be another rushed “in and out” workout. This is time you are taking to actually train.

The program is built around 3 strength days per week, with optional add-ons:

✓ 4th day: HIIT / sprint work
✓ 5th day: mobility + Zone 2 cardio

If you’re using the ebook, you can shorten workouts by reducing sets.
Inside the online group program, there will also be 30–45 minute workout options

When is the hardcoveravailable?

You can order from Amazon now!   The hardcover and soft cover versions will still include a download for the workouts if you're coming from here. 

Got Questions?

Contact Shannon Directly

Have a question before you buy? Shannon reads every email and will get back to you personally.

info@liftwithshan.com