muscles over menopauseTM
30+ year MASTER TRAINERÂ |Â Featured on RevenGE Body | Today SHOWÂ | THEÂ Kelly Clarkson Show + MORE | Trusted by A-list clients + TOP COMPANIES
Â
Your body changed and your workouts need to shift as well...
A hormone-friendly, dumbbells only, strength program for midlife women. Built to work with your midlife body, not against it. 15 workouts. Proven 9x Over. Real results.
AUGUST 3rd- SEPTEMBER 26th, 2026
CLAIM MY SPOT IN THE SUMMER SERIES
Progressive overload, built week by week, not a Bunch of random workoutS.
Â
trusted by
Â
Let's be honest
You've tried apps, challenges, desperately patching together random Instagram workouts... here's why most of them don't work for a midlife body.
About 80% of people who start a fitness program quit within the month — usually because there's no clear direction, not because they lack willpower. And when a program never pushes you to lift heavy enough for your actual capacity, your body never reaches the threshold where the real benefits kick in: better insulin sensitivity, tighter skin, stronger heart health, a faster metabolism.
"Who knows if any of these programs actually work? What if I get hurt, or it's too advanced, or I just lose motivation?"
What most women are thinking before they start
Muscle burns more, even at rest
A pound of muscle burns noticeably more calories per day than a pound of fat — more muscle means a higher resting calorie burn.
Better sleep, fewer hard days
Strength training three times a week has been linked to meaningfully better sleep and fewer low, depressive days for midlife women.
"Don't lift heavy or you'll bulk up" is a myth
Busted. Resistance training specifically helps target stubborn visceral (belly) fat — the opposite of the old advice.
It can ease hot flashes and night sweats
Progressive strength training three times a week has been shown to meaningfully reduce these symptoms after menopause.
Heavier beats high-rep for midlife bodies
Switching from high-rep, low-weight classes to lower-rep, heavier strength training drives major gains in midlife strength and muscle.
“Your workouts help me so much!”
“Muscles Over Menopause gives me peace of mind that I’m doing something [right] for my body. Also, helps me structure my week, and sleep better. So many benefits!”
CHARO TOLEDO
Award Winning Writer/Producer
“I look pretty damn toned!”
Amazing workouts, I look pretty damn toned…and I’m so psyched I did this! You helped me so much.”
ANGELA HOWENSTEIN
Style coach to women 40+
@angelahowenstein
"I feel different just by doing these workouts. I'm just sad there's only 5 weeks."
MISSY C.
"I'm keeping up with all the workouts and now my husband wants to join me."
TRACY M.
"All these changes have made me feel so different, so fast."
CINDY R.
"The body I have now is the one I've always wanted. The whole thing is fascinating."
AMY S.
"My body feels so strong, even after 5 classes."
MOM MEMBER
"You are the answer to my prayers about my health. I feel so seen."
SHARON Y.
"It's the first time I'm not obsessed with being as thin as possible. Lifting makes my brain feel good — and the payoff is my body looks good too."
ARIELLE MYERS
"You actually are the best there is — the kindest, the funniest, and you change bodies."
lena headey, actress
"This program has completely empowered my hormone health approach. I finally feel confident about my midlife self."
mom member
Result-based strength classes
Self-paced video classes that coach you safely and effectively through essential, muscle-building workouts — no guesswork, no intimidation, level-appropriate from day one.
The Midlife Woman's Power Guide
Exclusive hormone and nutrition guidance from Dr. Felice Gersh, dual board-certified in OB-GYN and Integrative Medicine — so you have the right questions for your own provider.
Full workout + nutrition plans
Detailed "how-to" videos for every move, plus an 80-page anti-inflammatory food plan built specifically for midlife bodies — no more guessing what to eat.
Foam rolling & recovery, done right
Ashley's own recovery protocol for reducing puffiness, improving mobility, and keeping you moving well between sessions.
Follow Ashley's exact pacing, or move through the videos on your own schedule — everything's designed to take the guesswork out of "am I doing this right?"
âś“How-to videos for every move
âś“Personalized form coaching
âś“Foam rolling & recovery
âś“Expert-led strength classes
âś“Hormones, sleep & bloodwork guide
Who's coaching you
30+ years turning bodies around — from A-list sets to your living room.
Hi! I’m Ashley, internationally recognized fitness expert, master personal trainer and the creator/coach of the proven, midlife, hormone friendly fitness programs: Muscles Over Menopause®, and [B3] Bands, Body Weight + Booty. My massive client transformations have been featured on shows like The Kelly Clarkson Show, E!’s Revenge Body with Khloé Kardashian - I'm trusted by past and present clients like: Christina Aguilera, Paulina Porizkova, Ryan Gosling, Mandy Moore, Chaka Khan, Cindy Crawford, Lena Headey, professional athletes, royalty and worked with everyone in between... Proudly, my work has been featured in Vogue, InStyle, Elle, Allure, Shape, Women’s Health, SELF, and the Los Angeles Times, with international recognition from Elle Japan, Harper’s Bazaar Russia, Who Australia, and NOW Magazine in London and much more. I'm also the creator and producer of award-winning streaming training programs: 6 Weeks to Sculpted and The Body Foundation.
Now, at 55, gratefully feeling my healthiest and strongest, my deepest focus is empowering and strategically coaching midlife sisters to train smarter and work with our changing physiology - not against it. I'm a Blue Belt in Brazilian Jiujitsu, an ambassador for Best Friends Animal Society, and credit OA.org as the foundation of my 37-year recovery from disordered eating and exercise. That profound experience shapes my understanding and realistic approach to helping women train for longevity, strength, and long-term vibrancy.
30+
YEARSÂ
$30–75k
Private client rate / yrÂ
5 wks
Program lengthÂ
Â
Â
ACE Certified Personal Trainer | AED / CPR Certified | THE Waff Studio Certified Master Trainer
When do the workouts start? What's the schedule?
We start Monday, August 3th 2026. You’ll receive, at the Sunday of each week, your workout PDF with an option of full length, follow along coached workout, or self pace yourself with "how to videos" so you can watch and follow them as needed, on your own terms and schedule. I suggest you do a split of Mon | Wed | Fri or Tue | Thu | Sat as long as you can build in a day between workouts, that's body and recovery optimal. If you do some days back to back that's ok too. But the foam roller will be your BFF and help so much!
What makes the women who have experienced [MOM], and the testimonials I have seen, so successful?
I set out to develop a step-by-step system that will help you create a BREAKTHROUGH in the way you move and approach strength training. This isn’t just a list of exercises, I guide you through each move with clear, easy-to-follow instruction, so you can feel confident, safe and empowered as you build real, lasting results and lifting weight confidence.
If I’m just getting started and don't have a ton of experience weight training, will this program still work for me?
Yes! Abso-freaking-lutley! If you think you need to be a professional athlete to start [MOM], or lose __ lbs first, then respectfully - you're going about it backwards! The beautiful thing about this system is that it works for women who are confident beginners to the experienced person because you scale the workouts to your level. So yes, even if you’re new-ish to strength training, this is 100% for you too! I've got you!
I don’t have access to a gym, but I train at home. Will this program still benefit me?
Not being at a gym isn’t a problem! In fact, you can build all the muscles, improve heart health and attack belly fat training right from home! You don’t need a fancy gym membership. This training system is designed to get you strong and in shape from the convenience of your home (or a gym!) See equipment needed in next section below.
What equipment do I need?
As long as you have AT LEAST the equipment selection I mentioned below, you're set! Flat bench 4 levels of dumbbells: light (5-10lbs) medium (15-25lbs) heavy (30-45lbs) holy shit that's heavy (50-70lbs) this can be a single DB! Foam roller
How much time will it take to complete a workout?
Each self-paced class is approximately 1 hour, including foam rolling, warm-up, and workout—but you have full flexibility to move through it at your own pace. If working out on your own has been feeling uninspiring or overwhelming lately, I’m here to tell you that [MOM] is the ANTIDOTE—designed to take that stress away and help you actually enjoy the workout process!
I don’t have a bench or foam roller, can I just use a chair or an ottoman and skip the foam rolling?
Truthfully, no. It’s not safe and you’ll definitely need access to a bench and a foam roller. I will never have you waste your money on a bunch of stupid shit you’ll never use again. Every pair of dumbbells, your bench and your foam roller is vital to the system of [MOM] and beyond. Just you wait and feel what I'm talking about!
My core has always been my weakest point, will this program really make a difference?
You better believe it! And I know because I followed the EXACT core bracing protocol that healed me after my debilitating L4/L5 injury. You’ll learn, the difference between pilates, yoga and strength training core work. They all serve different purposes, and THE KEY to developing your “6 pack” and moving heavier weights around safely is knowing how to brace your core.
I do pilates and have done a little light weight dumbbell work in classes, will [MOM] be too advanced for me?
Nope! It’s never been easier to learn the right way to lift weights, manage dumbbells and get personally coached by me than RIGHT. I would call you a confident beginner...my total coaching wheelhouse! Remember, it’s not your job to be a fitness expert when we start. It's your job is to show up. So no matter how impossible you may think it is right now, the “how do I do this” stuff doesn’t have to limit you or keep you stuck any longer. I’ve got you safely and effectively covered.
What can I expect right when I enroll in [MOM]?
When you complete your enrollment, you’ll receive a welcome email from me immediately with more info. That email also includes INSTANT assess to: [MOM] Strength class/ PDF info The 80 page S.O.S. Food Plan Foam Rolling Guide The Midlife Woman's Power/Hormone Guide The Core Intensive Bonus You have lifetime access to all of the material.
If I don’t like the program, can I get a refund?
I have a 14-day, no-risk, iron-clad, money-back guarantee. Complete 2 weeks workouts (6 sessions), and if you don’t love how your body feels at the end of the 14 days, I’ll give you a full refund of your purchase. (Please contact [email protected]) Why would I do this? Because you shouldn’t have to pay for something that doesn’t work for you. And when you’re this confident in how effective a program is, you can absolutely put your money where your mouth is. That’s how much I believe in Muscles Over Menopause.
Tell me EXACTLY what equipment I will need?
A flat bench A foam roller Access to at least 4 levels of dumbbells Mini bands (fabric are best) / long super band handles or no handles If you don’t have all of those DB’s and bands, but have some start there! Here’s how you can approximate your weights: Light (5-10lbs) Medium (15-25lbs) Heavy (30-45lbs) Very Heavy (50-70lbs) you can also just work with a single very heavy DB. You don't need a pair. YOU WILL NEED A BENCH 100%
How long do I have to access this program?
You will have lifetime access. All you have to do is log in to your member portal and all of your Muscles Over Menopause workouts, expert guidebook, training program and nutrition PDF’s assets will be there! All organized in one place for easy access - forever!
Claim my spot
Â
Five weeks of strength training, nutrition, and hormone guidance built specifically for your midlife body.
(Only $13/class! Everything else is a bonus!)Â
🛡 100% money-back guarantee · 2 weeks to try it risk-free
YOUR IRON CLAD GUARaNTEE:disclaimer
Participation in any fitness training program involves a risk of injury. By engaging in the activities and services provided by Ashley Borden Fitness and Lifestyle, LLC (“Company”) and Ashley Borden (“Trainer”) through the Muscles Over Menopause program, you acknowledge and agree to the following:
- You confirm that you are in good health, above the age of eighteen (18) years, and are physically sound without any condition, impairment, disease, infirmity, or illness that would prevent or impair your participation in the Muscles Over Menopause program.
- You understand that it is recommended to obtain a physician’s approval prior to engaging in the Muscles Over Menopause program. Additionally, you acknowledge the importance of regular physical examinations and consultations with your personal physician to receive guidance on physical activity and exercise.
- By participating in Muscles Over Menopause, you confirm that you have either obtained approval from your physician or have voluntarily chosen to proceed without such approval. You fully assume all risks and responsibility for any injuries, conditions, or other outcomes that may result from your participation.
Your participation in the Muscles Over Menopause program signifies your understanding and acceptance of these terms.
