Coaching · online
An online personal trainer for women over 50
One-on-one strength and nutrition coaching for women over 50 with Jill McCracken, ISSA-certified personal trainer. Your workouts are written for your body, your joints and your equipment, your protein targets are set for you, and a real coach checks in with you every week, so you’re not figuring this out alone. Coached online, anywhere in the US.
Why train with someone who coaches women over 50
The basics of strength training don’t change at 50, but your starting point does, and a plan should account for it.
- Muscle. From around age 30, the body loses about 3–5% of its muscle mass per decade unless you train to keep it.
- Bone. A woman can lose up to 20% of her bone density in the five to seven years after menopause.
- Strength. In a study of more than 5,400 women aged 63 and older, each roughly 15 pounds of extra grip strength was linked to about a 15% lower risk of dying over the next eight years.
All three answer to the same work: lifting something heavy enough to matter, two or three times a week, and eating enough protein. The National Strength and Conditioning Association’s position is that a properly designed program with good instruction is safe for healthy older adults. A coach’s job is to make it properly designed for you, and to keep you doing it.
Who this is for
- You’re in your 50s or 60s and want to get stronger, not just smaller
- You’ve never lifted, or it’s been years
- You’ve tried more cardio and stricter diets, and it stopped working
- You want a plan built around your body, your schedule and your joints
- You train at a gym, at home with dumbbells, or a mix of both
What online coaching includes
- A strength program built on the five core movements (squat, hinge, push, pull and carry), progressed week by week. See the five moves.
- Protein-first nutrition targets, about 1 gram of protein per pound of your goal weight, not restrictive diets. Find your number.
- Check-ins every week, at minimum, with the plan adjusted as you go, and messages in between when something comes up
- Video form feedback, so you know your technique is right
- Your own app with your workouts and meals. Every set you log goes to Jill. Try the app yourself.
What it costs
There are two levels of online coaching, and every plan starts with a free consult. Plans run 3, 6 or 12 months; the longer the plan, the lower the monthly price.
- Next Phase: $199 a month on a 3-month plan, $179 on 6 months, $169 on 12 months.
- Peak Phase: $349, $315 or $299 a month. It adds a weekly 30-minute call, a day-by-day food diary review and more form checks.
See everything each plan includes → Wondering how this compares with a trainer at your gym or a workout app? Here’s an honest comparison.
How it works
- Send a short inquiryAbout five minutes: your goals, your starting point, and what’s gotten in the way.
- Free consult callWe talk it through. There’s no pressure to sign up.
- Your starting pointJill’s intake questions in your app, plus a look at your baseline strength.
- Your planTraining and protein targets built around you.
- Train and check inWeekly check-ins, form feedback, and the plan evolves as you get stronger.
The how it works page walks through each step.
About Jill
Jill McCracken is an ISSA-certified personal trainer who coaches women over 40, 50 and 60 online from Santa Fe, New Mexico. She went through menopause without recognizing it, gained 25 pounds doing “everything right”, and rebuilt her body with strength training and enough protein. That is what she coaches now, with check-ins every week, because accountability is what makes it stick. Read her story.
Jill is a strength coach, not a doctor or dietitian. If you have osteoporosis, a past fracture, joint problems or a health condition, check with your doctor first; the plan is adapted to whatever you decide together.
Common questions
Is 50 too old to start lifting weights?
No. The LIFTMOR trial, in which postmenopausal women with low bone mass improved their spine bone density with supervised heavy lifting, was done in women averaging 65. Most clients start with light weights and add load week by week.
Do I need a gym?
No. A pair of dumbbells, a resistance band and a sturdy chair cover all five movement patterns. Your program is written for the equipment you have, at a gym, at home or both.
How does an online trainer check my form?
You send a short video of a set from your phone, and Jill reviews your technique and tells you what to change, so you know your form is right before the weight goes up. Next Phase includes two form-check videos a month and Peak Phase two a week.
How much does an online personal trainer for women over 50 cost?
Next Phase coaching is $169 to $199 a month and Peak Phase $299 to $349 a month, depending on whether you choose a 12-, 6- or 3-month plan. Every plan starts with a free 30-minute consult call.
