Women’s Strength Training · Tigard, OR
Strength Training for Women in Tigard & Beaverton
Coached strength training for women at every stage: starting out, coming back, or training through perimenopause and menopause. Train in coached group sessions or 1-on-1, with a program designed to build strength and resilience. Memberships include nutrition support and DEXA scans.
- Coached group training or fully 1-on-1 coaching
- Coached by a Certified Menopause Coaching Specialist
- Memberships include nutrition support and DEXA scans
- Optional bone density scan reviewed by our physician
Nearly 400 Google reviews · Coaching in Tigard since 2014 · Just off Highway 217
Start Here
Tell us a little about you. Colin, our Director of Performance, will reach out and help you choose the trial that fits.
Why it matters
Why Weight Lifting for Women Matters More After 40
Muscle and bone quietly decide how you move, feel and age. Both respond to lifting at any age, and both start to slip earlier than most women expect.
Muscle
Adults start losing muscle in their 30s, and the pace picks up with age. Muscle keeps you strong on stairs, steady on the trail and able to lift your kids, your groceries and your carry-on. Lifting is the most direct way to build it back.
Bone
Women can lose up to 20% of their bone density in the five to seven years after menopause, according to the Bone Health & Osteoporosis Foundation. In the LIFTMOR trial, postmenopausal women with low bone mass who did supervised heavy strength and impact training improved bone density at the spine and hip. Bones respond to load. Coaching is what makes that load safe.
Metabolism & Body Composition
In perimenopause, many women watch the scale hold steady while their shape changes. That is often lost muscle and a shift in where fat is stored. Strength training plus enough protein protects lean mass, and a DEXA scan shows you whether it is working.
Perimenopause and Menopause Strength Training
Hormone changes affect sleep, recovery, joints and energy, so your training should account for them. We adjust volume, intensity and recovery as you go, and we build impact work in gradually so your joints are ready for it. Strength training will not replace medical care, but it is one of the most useful things you can control through this transition.
Who it’s for
Who Our Women’s Strength Training Is For
Beginners
Never lifted, or not sure what to do in a weight room. A coach teaches you every movement before you add weight, and your plan starts where you are today.
Women 50+
Strength training for women over 50 centers on muscle, bone and balance, the things that keep you independent and doing what you love. Every lift is scaled to your current strength and mobility.
Perimenopause & Menopause
Programming from a Certified Menopause Coaching Specialist who is navigating perimenopause herself, planned around changes in energy, sleep and recovery.
Postpartum
Once your provider clears you for exercise, we rebuild core and full-body strength step by step with a coach who works with pregnant and postpartum women in group and 1-on-1 training.
Restarting
You used to train and life got in the way. We help you come back without the soreness spiral and build a routine that holds up when the week gets busy.
How you train
Group Training or 1-on-1 Coaching
Every new member starts with a paid trial and there is no commitment after it. Not sure which fits? Fill out the form and Colin will walk you through both.
Group Strength Training
Group training with coaching and a program designed to build strength and resilience. Your coach scales every lift to you, and the group gives you the accountability of people who expect to see you.
Strength Training Foundations Trial: $199
One 60-minute 1-on-1 assessment and intro workout, plus two group sessions.
Personal Training
Every session is 1-on-1 and every program is built around your history, schedule and goals. A good fit if you want full attention, have an injury history, or want to progress faster.
Personal Training Foundations Trial: $277
Three 60-minute 1-on-1 sessions with your coach.
Your team
The Team Behind Your Training
Coaching, nutrition and physician review under one roof in Tigard, with Doctors of Physical Therapy on site when you need them.
Nicole Hinkle
CPT · Certified Menopause Coaching Specialist
Personal and group strength coach, certified through Girls Gone Strong, and a mom of four navigating perimenopause herself. Nicole coaches women through pregnancy, postpartum, perimenopause and menopause.
Jennie Carolan
MS, Food Science and Nutrition · Nutrition Director
10+ years in the field. Jennie builds the eating side, including protein, calcium and vitamin D, around how you actually eat. Coaching is virtual, so it fits around your week.
Dr. Jordan Senn
DO · Physician, Wellness Team
Reviews bone density DEXA scans, interprets your T-score and FRAX score, and flags results that need follow-up with your own doctor.
Colin Feldtman
CSCS · Director of Performance
Certified Strength and Conditioning Specialist through the NSCA. Colin oversees programming and talks with every new member to match them with the right trial.
What’s included
Testing and Nutrition Built Into Your Membership
APEX memberships include nutrition support and DEXA scans, so you can see what is changing beyond how your clothes fit.
DEXA Scan When You Join
Know your starting numbers for lean mass, body fat and visceral fat, so your plan is built on data.
Nutrition Support
A macro breakdown from our nutrition team that fits your goals, your schedule and the way you already eat.
Quarterly Testing
A testing credit every quarter for a follow-up DEXA scan, a bone density scan, RMR, VO2 Max and more.
Optional Bone Density Scan, Reviewed by Our Physician
Strength training builds bone, and a site-specific DEXA bone density scan of your spine and hip shows where you are starting. Every bone density scan at APEX is reviewed by Dr. Jordan Senn, DO, who interprets your T-score and FRAX score and can send results to your own doctor. Members can put a quarterly testing credit toward it. Learn more about bone density scans at APEX.
APEX does not provide medical menopause care. If your results need follow-up, we will point you back to your physician.
Reviews
What Our Members Say
FAQs
Women’s Strength Training FAQs
Will lifting weights make me bulky?
No. Building noticeable size takes years of high-volume training and eating in a calorie surplus. What most women notice is firmer muscle, better posture and clothes that fit differently. Your DEXA scan shows the change in lean mass and body fat.
I’m over 50 and have never lifted. Is it safe to start?
Yes, with coaching. Every new member starts with a 1-on-1 assessment, and we scale each lift to your current strength and mobility. If you have osteoporosis or a past fracture, tell us up front so we can plan around it, with our physical therapists on site if needed.
How does strength training help during perimenopause and menopause?
Lifting helps protect muscle and bone as estrogen declines, supports body composition, and can help with sleep and energy. It does not replace medical care, and APEX does not offer medical menopause treatment, but it is one of the most useful things you can control.
Is strength training or walking better for bone density?
Walking is great for your heart and mood, but it does not load bone enough to build much of it. Progressive strength training and gradual impact work are what the research supports for bone. Most of our members do both. Read: Strength Training vs. Walking for Women.
How soon after having a baby can I start?
Once your provider clears you for exercise. From there we start with breathing, core and foundational strength, then progress at your pace.
What does it cost to get started?
Every new member starts with a trial. The group Strength Training Foundations Trial is $199 and the Personal Training Foundations Trial is $277. There is no commitment after the trial, and we review membership options with you at the end.
Where are you located?
APEX PWR is at 11105 SW Greenburg Road in Tigard, just off Highway 217, a short drive from Beaverton, Lake Oswego, Tualatin and Southwest Portland.
Get started
Ready to Get Stronger?
Fill out the form and Colin will reach out to talk through your goals and help you pick between the $199 group trial and the $277 personal training trial.
APEX PWR
11105 SW Greenburg Road, Tigard, OR 97223
971-294-2669
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