Lloyd Athletic Club
A program built for women in peri/menopause. Prioritizing progressive resistance training, appropriate strength training, smart conditioning, and load management to protect and improve muscles, bone density, and joints. Movement & strength training specific to women over 40 — collaborative & highly personal.
Limited to 6 Students — Mondays
Start Dates for the Summer & Beginning Fall:
Cohort 3: June 29, July 6, July 13
Cohort 4: July 20, July 27, August 3
Cohort 5: August 10, August 17, August 24
Cohort 6: August 31, September 7, September 14
Reserve Your Spot
📅 Our Second Cohort starts June 8th for three weeks (8th, 15th, 22nd )
at 10:00 am - 11:00 am.
Drop in fee: $40 or
3 classes: $105
Upstairs in the group training room. Limit of 6 women only.
Jessica Shirley, MS, CHES, RYT
ACE Certified Health Coach, Personal Trainer, & Group Fitness Instructor
An ongoing Perimenopause Strength Training program is a small-group class (just 4–6 women) designed specifically for the hormonal transition you’re in. Led by Jessica Shirley — a certified health education specialist with a Master’s in health education and a background in coaching — every session is built around progressive resistance training, smart load management, and honest education about what your body needs right now.
Start Dates for the Summer & Beginning Fall:
Cohort 3: June 29, July 6, July 13
Cohort 4: July 20, July 27, August 3
Cohort 5: August 10, August 17, August 24
Cohort 6: August 31, September 7, September 14
Where: Lloyd Athletic Club · 815 NE Halsey, Portland (Upstairs in Group Training room)
Class size: 4–6 women (first come, first served)
Drop-in: $40 per class
3-Class Pack: $105 (save $15)
Class size is capped at 6 women to keep the coaching highly personal. Seats are first come, first served — if a Monday fills up before you arrive, we’ll roll your class credit to the next available date.
Intentional warm-up — thoughtful preparation that respects where your body is today
Brief discussion & education — evidence-based talk about perimenopause, hormones, and how they affect training
Progressive strength training — focused resistance work to preserve muscle and build bone
Cool-down with Q&A — time to recover, ask questions, and leave informed
You’ll work with a mix of equipment — dumbbells, resistance bands, barbells — at a load and pace that’s right for you. Jessica also brings practical nutrition guidance and evidence-based resources to help you understand your journey, not just get through the workout.
Women in perimenopause, menopause, or post-menopause who want expert guidance
Women over 40 who are tired of one-size-fits-all programming
Anyone who wants strength training that respects bone density, joint health, and recovery
Women who want real education about what’s happening in their bodies — not guesswork
Women looking for HIIT, extreme cardio, or generic fat-loss programming
Anyone expecting a “no pain, no gain” push-through-it approach
Large group classes where you’re just a body in the room
Jessica Shirley, MS, CHES, RYT — Jessica holds a Master of Science and is a Certified Health Education Specialist (CHES). As a Registered Yoga Teacher (RYT), she brings a holistic, evidence-based approach to women’s fitness. Her program combines progressive strength training with practical nutrition guidance and real education about the hormonal changes affecting your body.
Buy your drop-in class or 3-class pack right here. Then just come to Lloyd Athletic Club on class day — no appointment needed, no scheduling back-and-forth. Arrive a few minutes early for your first class so we can say hi and make sure you’ve got what you need. First come, first served — arrive a few minutes early
(Zumba)- July 7, 9 , 14 and 16
(Yin Yoga) – July 25
