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EXPERIENCE 17+ Years Training Women |
FEATURED NY Wellness Expert |
RATING 4.9★ 121 Reviews |
SPECIALTY Women’s Wellness |
Your Body Is Changing. Your Training Should Too.
Perimenopause and menopause bring real changes—shifting hormones, stubborn weight around the middle, declining muscle mass, and energy that comes and goes. Generic workout programs don’t account for any of this. You need training built around how your body actually works now.
Holly Roser has spent 17 years helping women navigate fitness through every life stage. Featured in the NY Times for her expertise in women’s wellness, she understands that what worked in your 30s won’t work the same way today. Her approach focuses on what the research shows: strategic strength training to protect bone density, build metabolism-boosting muscle, and improve the sleep and energy issues that come with hormonal shifts.
How It Works
No generic programs. Just expert guidance tailored to your hormones, your goals, and your life.
Free Consultation
We’ll discuss where you are now, what’s changed, and whether we’re the right fit—no pressure, no sales pitch
Choose How You Train
Studio in San Mateo, at-home anywhere in the Bay Area, or virtual sessions from wherever you are
Your Custom Program
Programming designed for menopause—bone health, metabolism, strength, and energy all considered
Train With Expert Support
Every session guided by a trainer who understands hormonal changes and adjusts as your body needs
Choose Your Training Style
Three Ways to Train With Us
Same menopause-focused expertise. Same personalized approach. Your choice of location.
Not sure which is right for you? Let’s talk through your options.
Book Free Consultation
Training That Understands Your Body
Menopause-focused fitness that addresses what you’re actually experiencing
Strength for Bone Health
Bone density declines accelerate during menopause—up to 20% loss in the first 5-7 years. Strategic resistance training is one of the most effective ways to slow this down. Every session includes weight-bearing exercises specifically chosen to protect and strengthen your skeletal system while building functional strength you’ll use every day.
Metabolism That Works Again
That stubborn weight around your midsection isn’t a willpower problem—it’s hormonal. As estrogen drops, your body stores fat differently and burns calories slower. We focus on building lean muscle mass, which is the single most effective way to raise your resting metabolism and shift your body composition, even when hormones aren’t cooperating.
Sleep & Energy Support
Hot flashes disrupting your sleep. Fatigue that coffee can’t fix. These aren’t just annoyances—they affect everything from workout recovery to daily motivation. Our training approach considers your whole system, adjusting intensity and timing to work with your energy patterns rather than against them.
Strength Without Joint Stress
Your joints may feel different now—stiffer in the morning, achier after certain movements. We modify exercises to protect vulnerable areas while still building real strength. No high-impact jumping or movements that leave you hurting for days. Just smart, effective training that respects where your body is today.
Mood & Mental Clarity
The brain fog is real. So are the mood swings. Regular strength training has been shown to improve both cognitive function and emotional regulation during menopause. Many clients report that their training sessions become the most mentally clear part of their day—a reset that carries through everything else.
Programming That Adapts
Some weeks you’ll feel strong and ready to push. Other weeks, not so much. Hormonal fluctuations mean your capacity genuinely varies—and that’s normal. Your program flexes with you, adjusting intensity based on how you actually feel rather than forcing you through a rigid plan that ignores your reality.
Frequently Asked Questions
Everything you need to know about menopause-focused personal training
I’ve never done strength training. Is this program right for me?
Absolutely. Many of our menopause and perimenopause clients are starting strength training for the first time—and that’s actually ideal timing. We begin where you are, with proper instruction on form and technique. You don’t need experience; you just need to show up.
How is this different from regular personal training?
Standard personal training often ignores hormonal changes and applies the same approach to every client. Our menopause-focused programming accounts for bone density priorities, metabolic shifts, joint considerations, energy fluctuations, and the specific goals women have during this life stage. It’s not a generic template with “menopause” added to the title.
How do I get started?
Book a free consultation. We’ll talk about your goals, answer your questions, and determine if we’re the right fit. No commitment required for that first conversation.
Can training really help with menopause symptoms?
Research consistently shows that regular strength training can help with many menopause symptoms—including weight management, sleep quality, mood regulation, bone density preservation, and overall energy levels. It’s not a cure-all, but it’s one of the most effective interventions available.
I have joint issues. Can you work around that?
Yes. We modify exercises to protect vulnerable joints while still building strength. Many clients come to us specifically because they need training that’s effective but doesn’t leave them hurting afterward.
What results can I expect?
Results vary, but most clients notice improved energy and mood within the first few weeks. Strength gains typically become noticeable around 4-6 weeks. Body composition changes often take 8-12 weeks of consistent training. We track your progress and adjust your program based on what’s working.
Do you provide nutrition guidance?
We include nutrition guidance with all training packages. While we’re not dietitians, we can help you understand how nutrition affects your goals during menopause and make practical adjustments that support your training.
How often should I train?
Most clients see significant results with 2-3 sessions per week. We can discuss what’s realistic for your schedule during your consultation. Consistency matters more than frequency.
How do virtual sessions work?
Virtual sessions happen live via video call—you and your trainer in real-time. We guide you through every exercise, correct form, and adjust as needed. You’ll need minimal equipment (we’ll tell you exactly what), and sessions are just as personalized as in-person training.
What if I need to cancel or reschedule?
We understand schedules change. We ask for 24-hour notice for cancellations. With the Subscribe & Save option, you can adjust your training frequency as needed with 30 days notice.
Personal Training for
Menopause
Strength training designed for your changing body. Work with a NY Times-featured trainer who understands hormonal shifts and what actually works after 40.
FEATURED
RATING
What You Can Expect
Menopause-Focused Training
Programming designed for hormonal changes, bone health, metabolism, and energy fluctuations.
Train Your Way
Studio in San Mateo, at-home anywhere in the Bay Area, or virtual sessions from wherever you are.
Expert Guidance
Work with a NY Times-featured trainer who understands what your body needs during this stage of life.
Training That Understands Your Body
Designed for perimenopause and menopause
Strength for Bone Health
Women can lose up to 20% of bone density in the first 5-7 years after menopause. Weight-bearing exercise is one of the most effective ways to protect your bones—we build it into every session.
Metabolism That Works Again
Hormonal shifts change where and how your body stores fat. Cardio alone won’t fix it. Building lean muscle mass is the most effective way to maintain your metabolism through this transition.
Sleep & Energy Support
Hot flashes disrupting your nights? Fatigue dragging you down? Regular strength training has been shown to improve sleep quality and boost energy levels—we take a whole-system approach.
Strength Without Joint Stress
Declining estrogen can affect joint health. We modify exercises to protect vulnerable joints while still building real strength. No high-impact movements that leave you hurting afterward.
Mood & Mental Clarity
Brain fog and mood swings are real—and frustrating. Exercise is one of the most effective natural interventions for mood regulation and cognitive function during menopause.
Programming That Adapts
Your energy and symptoms can vary week to week—even day to day. We adjust intensity based on how you’re actually feeling, not a rigid program that ignores your reality.
Choose Your Training Style
Three Ways to Train
Same menopause-focused expertise. Your choice of location.
Studio Training
San Mateo • 120 2nd Ave
Private studio with professional equipment and complete privacy.
Explore StudioVirtual Training
Anywhere • Live 1-on-1 Sessions
Same expert coaching through live video—ideal for busy schedules.
Explore VirtualAt-Home Training
Bay Area • We Come to You
Your trainer brings all equipment. Train in complete privacy.
Explore At-HomeNot sure which is right? Let’s talk.
Book Free ConsultationFrequently Asked Questions
Everything you need to know about menopause-focused personal training
I’ve never done strength training. Is this program right for me?
Absolutely. Many of our menopause and perimenopause clients are starting strength training for the first time—and that’s actually ideal timing. We begin where you are, with proper instruction on form and technique. You don’t need experience; you just need to show up.
How is this different from regular personal training?
Standard personal training often ignores hormonal changes and applies the same approach to every client. Our menopause-focused programming accounts for bone density priorities, metabolic shifts, joint considerations, energy fluctuations, and the specific goals women have during this life stage.
How do I get started?
Book a free consultation. We’ll talk about your goals, answer your questions, and determine if we’re the right fit. No commitment required for that first conversation.
Can training really help with menopause symptoms?
Research consistently shows that regular strength training can help with many menopause symptoms—including weight management, sleep quality, mood regulation, bone density preservation, and overall energy levels. It’s not a cure-all, but it’s one of the most effective interventions available.
I have joint issues. Can you work around that?
Yes. We modify exercises to protect vulnerable joints while still building strength. Many clients come to us specifically because they need training that’s effective but doesn’t leave them hurting afterward.
What results can I expect?
Results vary, but most clients notice improved energy and mood within the first few weeks. Strength gains typically become noticeable around 4-6 weeks. Body composition changes often take 8-12 weeks of consistent training.
Do you provide nutrition guidance?
We include nutrition guidance with all training packages. While we’re not dietitians, we can help you understand how nutrition affects your goals during menopause and make practical adjustments that support your training.
How often should I train?
Most clients see significant results with 2-3 sessions per week. We can discuss what’s realistic for your schedule during your consultation. Consistency matters more than frequency.
How do virtual sessions work?
Virtual sessions happen live via video call—you and your trainer in real-time. We guide you through every exercise, correct form, and adjust as needed. You’ll need minimal equipment, and sessions are just as personalized as in-person training.
What if I need to cancel or reschedule?
We understand schedules change. We ask for 24-hour notice for cancellations. With the Subscribe & Save option, you can adjust your training frequency as needed with 30 days notice.
Includes
Let’s see if we’re the right fit
Your Body Is Changing.
Your Training Can Too.
Work with a NY Times-featured trainer who understands hormonal changes, bone health, and what actually works for women over 40. Studio, at-home, or virtual—your choice.
“I finally found a trainer who understands what my body is going through. The strength I’ve gained has changed everything—my energy, my sleep, my confidence.”
— Client, Age 52
Holly Roser Fitness
Email Us
holly@hollyroser.com
info@hollyroser.com
call Us
650-307-5576
STUDIO
120 2nd Ave
San Mateo, CA 94402
CITIES
Bay Area
Santa Barbara
San Diego
Denver
Nashville