-- Women-Only Fitness — St. Louis, MO — Led by Laura Porter

EMPOWERHER.

A women-only fitness community for women ages 30–65 navigating perimenopause, menopause, and post-menopause. We address the physical, mental, and hormonal shifts — together.

EmpowHER is not a generic fitness class. It is a community-driven, emotionally supportive space where only 8 women train together at a time — so every woman is seen, coached, and encouraged every session.

Women Only — Ages 30–65

Only 8 Per Class

Perimenopause · Menopause · Post-Menopause

All Fitness Levels

Women Per Class

0 MAX

Target Age Range

30 - 0

Phases Addressed

Drop-In Price

$ 0

Women Only Only 8 Per Class Perimenopause Menopause Post-Menopause Community-Driven Ages 30–65 Stronger Muscles Stronger Bones Women Only Only 8 Per Class Perimenopause Menopause Post-Menopause Community-Driven Ages 30–65 Stronger Muscles Stronger Bones

-- What Is EmpowHER

FITNESS BUILT FOR YOUR BODY. YOUR STAGE.

EmpowHER was created because women going through perimenopause, menopause, and post-menopause deserve a fitness program that actually understands what their bodies are experiencing – not a generic class designed for 25-year-olds.

The hormonal shifts of this life stage affect everything: your bones, muscles, joints, metabolism, mood, sleep, and energy. EmpowHER’s programming is built around these changes — addressing the physical, mental, and hormonal dimensions of this transition through movement, community, and coaching.

What makes EmpowHER different

Only 8 women per class — intimate, personal, never lost in a crowd
Programming designed around perimenopause and menopause physiology
Emotional support and community woven into every session
Women-only space — zero intimidation, zero judgment
All fitness levels welcome — complete beginners to active women

Only 8 Women Per Class

Physical

Strength, bones, mobility

Mental

Mood, stress, confidence

Hormonal

Managing the transition

-- The Three Stages

WHERE ARE YOU RIGHT NOW?

EmpowHER meets you wherever you are in the journey. Whether you’re just starting to notice changes or well into post-menopause, there’s a place for you here.

Stage 1

Perimenopause

Typically begins in your early-to-mid 40s. Estrogen levels start to fluctuate, and your periods become irregular. This stage can last anywhere from 2 to 10 years.

You may be experiencing:

Irregular periods and hormonal mood swings
Sleep disruption and increasing fatigue
Early hot flashes and night sweats
Unexplained weight gain, especially abdominal
Anxiety, brain fog, or difficulty concentrating
Joint pain and early muscle mass reduction

Stage 2

Menopause

Confirmed after 12 consecutive months without a period. Estrogen and progesterone levels drop significantly. Usually occurs between ages 45 and 55.

You may be experiencing:

Hot flashes affecting 75% of women, lasting up to 12 years
Accelerated bone density loss (up to 20% over this period)
Significant muscle mass reduction (sarcopenia)
Vaginal dryness and genitourinary changes
Increased cardiovascular risk as estrogen declines
Mood changes, depression risk, and loss of libido

Stage 3

Post-Menopause

Begins after 12 months without a period and continues for the rest of life. Hormone levels stabilize at new lower levels. Lasts to approximately age 64 and beyond.

You may be experiencing:

Osteoporosis risk (1 in 2 post-menopausal women affected)
Ongoing cardiovascular health management
Continued muscle loss if not actively training
Genitourinary syndrome (vaginal atrophy, dryness)
Height reduction from bone loss over time
Increased fall and fracture risk

All three stages are welcome in EmpowHER. You don’t need to be in a specific phase. Whether you’re early in perimenopause or years into post-menopause, EmpowHER has a place for you.

-- Why Exercise Is Non-Negotiable

YOUR MOST POWERFUL TOOL IS MOVEMENT.

Research consistently shows that the right type of exercise is one of the most effective interventions available for managing menopausal symptoms and protecting long-term health – without the risks associated with hormone therapy.

Stronger Bones

Weight-bearing resistance training directly stimulates bone formation and slows bone density loss. This is critical during and after menopause when bone loss accelerates to 1–2% per year. EmpowHER’s programming specifically targets bone health to reduce osteoporosis and fracture risk.

Stronger Muscles

Declining estrogen accelerates sarcopenia — the loss of muscle mass and strength. Resistance training counteracts this directly. Every EmpowHER session includes progressive strength work to rebuild and maintain lean muscle mass, keeping your metabolism active and your body capable.

Injury Resistance

Stronger muscles protect your joints. Better bone density reduces fracture risk. Improved balance and coordination lower fall risk. EmpowHER builds the whole system — so you’re not just stronger in the gym, you’re more resilient everywhere in your life.

Better Sleep & Energy

Exercise is clinically shown to improve sleep quality and reduce daytime fatigue in menopausal women — two of the most common and disruptive complaints. Regular EmpowHER training helps regulate your body’s rhythms and restore the energy that hormonal changes have taken.

Mood & Mental Health

Exercise increases serotonin, reduces cortisol, and improves anxiety and depression scores in perimenopausal women. The EmpowHER community adds an additional layer — the social connection and accountability of training with women who understand exactly what you’re going through.

Cardiovascular Protection

Estrogen’s protective effect on the heart declines significantly after menopause, increasing cardiovascular risk. Regular aerobic and conditioning work directly counters this — improving heart health, blood pressure, cholesterol, and circulation at a time when it matters most.

Weight & Metabolism

Hormonal changes cause fat to redistribute toward the abdomen and slow the metabolism. EmpowHER’s combination of resistance training and conditioning directly targets metabolic health — reducing abdominal fat accumulation and keeping your body composition moving in the right direction.

Brain & Cognitive Health

Brain fog and difficulty concentrating are among the most frustrating menopausal symptoms, caused directly by falling estrogen impacting brain function. Exercise improves cerebral blood flow, cognitive function, and memory - helping you stay sharp and clear-headed.

Community & Support

Menopause can feel isolating. EmpowHER puts you in a room with 7 other women who are navigating the same changes. That shared experience creates real bonds - and those bonds make you more consistent, more motivated, and less alone in the journey.

-- Your Coach

LED BY LAURA PORTER

Empower Lead Coach · Personal Trainer

Laura Porter

I created EmpowHER because I kept seeing women show up to gyms and leave feeling like the environment wasn’t built for them — especially women in their 40s, 50s, and 60s going through one of the most significant physical transitions of their lives. You deserve a space that actually understands your body, supports your experience, and celebrates your progress at every stage.

Laura also offers private personal training for women who want 1:1 coaching alongside or instead of EmpowHER classes.

EmpowHER Group Classes

Small-group training (max 8) focused on perimenopause and menopause. Community-driven, emotionally supportive, strength and conditioning focused.

Private Personal Training

1:1 coaching sessions fully tailored to your goals, health history, and current stage of life. Strength, mobility, and lifestyle coaching combined.

Mobility & Recovery Focus

Joint health, flexibility, and movement quality work that directly addresses the joint pain and stiffness that affects many women during this transition.

-- Join EmpowHER

FLEXIBLE PRICING

No gym membership required. Spots are limited to 8 per class — reserve yours before it fills.

Try It First

$29/class

Drop-In Class

Attend a single class with no commitment. See if EmpowHER is the right fit for you.

Best Value

$79/ 4 classes

4-Class Pack

Four classes at a great rate. Enough to build a routine and truly experience the community.

Full Community

$159/month

Unlimited Monthly

Unlimited EmpowHER classes every month. Full community membership and maximum results.

EmpowHER is a women-only program. Only women attend. This is an intentional and non-negotiable part of the EmpowHER experience — the women-only environment is what makes the community possible.

-- Get Started

READY TO FEEL STRONG AGAIN?

Fill out the form to ask a question, reserve your spot, or talk to Laura about whether EmpowHER is right for where you are right now. No pressure, no commitment to start.

Call or text 314-669-5006 or email info@readyft.com to secure your Saturday appointment. Slots are limited — book ahead.

-- Common Questions

EMPOWHER FAQ

Is EmpowHER only for women going through menopause?

EmpowHER is designed for women ages 30–65, with a primary focus on women navigating perimenopause, menopause, and post-menopause. However, any woman who wants a supportive, women-only fitness community is welcome. The programming benefits all women — stronger bones, stronger muscles, and better movement are universal goals.

Why are classes limited to only 8 women?

The 8-person limit is intentional and non-negotiable. It allows Laura to coach every woman individually during every session, ensures the community bond stays genuine and intimate, and creates the kind of safe, supportive environment where women feel comfortable showing up fully — physically and emotionally. This is not a big group fitness class. This is a small, tight-knit community.

Do I need any gym experience to join EmpowHER?

None at all. EmpowHER is built for all fitness levels, from women who have never set foot in a gym to women who have been training for years. Laura adapts every exercise in every session to every participant’s current ability. The only requirement is showing up.

Can I do EmpowHER alongside a gym membership or personal training?

Absolutely. Many EmpowHER members also hold gym memberships or train privately with Laura or another RFT trainer. EmpowHER complements any other fitness routine perfectly.

Is EmpowHER men-only or can partners attend?

EmpowHER is women-only, period. This is a core part of the program’s design. The women-only environment is what enables the community, trust, and openness that makes EmpowHER work. Male partners are welcome to join Ready Fitness Training as regular gym members or train with any of our other trainers.

YOU DESERVE TO FEEL

STRONG AGAIN.

Perimenopause, menopause, post-menopause — whatever stage you’re in, there’s a seat in EmpowHER for you. Spots are limited to 8. Reserve yours today.

Questions? Call or text Laura at (314) 669-5006