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Are you dealing with tennis/golfer elbow in midlife? I’ve got you I see this all the time women who have started lifting weights in the last 12–18 months. From a strength training perspective, this happens because: 1️⃣ Grip strength matters Grip strength is one of the strongest markers of longevity, but it also becomes critical in the gym. As the weights get heavier, the demands on your grip and forearm tendons increase significantly. 2️⃣ Tendons adapt slower than muscles One of the biggest mistakes in training is building strength in the larger muscle groups — glutes, back, chest, shoulders — without building the tendon resilience to support those loads. Muscles get stronger relatively quickly. Tendons do not. When tendons are overloaded faster than they can adapt, issues like golfer’s elbow and tennis elbow start to show up. This is exactly why foundational strength work is essential. Building tendon resilience early helps prevent these overuse injuries from becoming the thing that limits your progress later. We all want to lift heavier, but if tendon capacity doesn’t keep up, it eventually will be the thing that takes you out for months. My Foundation Happens plans address this directly, Additionally, I have a stellar webinar that goes deeper into the education you need to stay informed and empowered. Comment TENDON and I'll send you more info on why these exercises can help your golfer/tennis elbow. ➡️ Plate holds. Pinch the top of the plates (don’t grab it with your whole hand). You want daylight showing between your thumb and fingers. ➡️ DB wrist extensions ➡️ DB wrist flexions ➡️ DB pronation/supination ➡️ EZ bar reverse grip biceps curl- if you take away anything from my programs, it should be noticing that the grip is always balanced. ➡️ Reverse grip triceps push down ➡️ KB half kneeling single arm overhead press, ng ➡️ Dead Hangs Don't let elbow pain be the thing that takes you out for months. Comment "TENDON" below and I'll send you more.

Comment “traps” and I’ll send you a free guide! I took a poll on my instagram recently to see how many midlife women are overusing or have overdeveloped traps and 100% of you said that you were 🤯 This is super common and something I’ve seen in the thousands of midlife women that I’ve trained. Why? Poor Scapular Mechanics are to blame. During overhead pushing and pulling movements, the scapula should smoothly rotate up and down against the ribcage. They shouldn’t elevate and tilt to get the job done. Some of the reasons for this are: 1. Weak Serratus Anterior muscle (biggest contributor in females due to breast mass) 2. Weak middle and lower Trapezius in relation to the upper trap. 3. Stiff Thoracic Spine I have personally dealt with this for years. There are a number of great exercises to address this in my FREE traps resource. Comment “TRAPS” and it’s coming your way! #haileyhappensfitness #midlifestrong #bigtraps

The most common weak and overlooked muscle I’ve seen in training midlife women is the Serratus Anterior. In fact, I have never worked with a female who has a very strong SA. This is due to improper scapular movements most often from breast mass which causes the pec minor to shorten and the shoulders to round forward. Here are my fave Serratus Anterior exercises to strengthen this often overlooked muscle. ➡️ DB side lying Serratus front raise: grab a light dumbbell and make sure you “punch” forward to engage the Serratus before swinging the arm above the head. ➡️ Scapular Push-Ups: super easy to do for most ability levels. Simply begin in a plank position and protract and retract the shoulders. ➡️ Dumbbell incline Serratus front raise: The idea here is to reach the arms as far forward as you can as you bring the arms up to shoulder height which engages the SA muscle ➡️ Cable Serratus chest fly: same principle here which is to reach the arms as forward as possible as you perform the chest fly ➡️ Banded lying Serratus chest fly: for those at home, this is a great alternate to the exercise above. ➡️ Scapular wall slides: this is more for reinforcing proper scapular movement without “winging” of the scapulae ➡️ Push-Up with protraction: Can perform on an incline as shown here or on the floor Signs that your Serratus may be weak: ➡️ Winging shoulder blades ➡️ Shoulder Instability ➡️ Clicking or pinching overhead ➡️ Difficulty controlling scapula ➡️Overactive traps Midlife women need smart training. Injuries require a longer healing period once estrogen starts to decline. All of these variations can be found in my foundation programs inside my membership. This is by far my most popular program and one every female should prioritize once a year. Strong Serratus Happens #haileyhappensfitness #midlifestrong #powerhappens #stronghappens

Hi! I’m Hailey:). If you are new here, let me share with you my best practices for training peri and post menopausal women. This approach is a blend of evidence based science as well as real coaching experience for 15 years training females over 35. What makes me unique? I collaborate with industry experts that are much smarter than me for all of my programs and courses. I seek out the best and bring them onboard to educate YOU on all things programming, nutrition, hormones, recovery, and more! And while I rely on these leaders, I also have my own views that I want to share. While I am not a medical physician and I don’t hold a PHD, I have over 32,000 women from all of the world that have bought a program from me which gives me a hell a lot of real life experience working with these women in my community. Here are my non-negotiables for training peri and post menopausal women: 1. There are no absolutes. There isn’t one way to train a woman at this age. We can give broad recommendations but there are a ton of variables to be considered to determine what is best for her. 2. There is no one “diet” and no exact macros or calories for someone in menopause- there is a “range” and there are also many questions about an individuals preferences and tolerances that could change the ratios. 3. I train peri/post menopausal women in all rep ranges. I believe and follow the principle of progressive overload and periodized training over a calendar year. We get different benefits from different ranges. AND YOU HAVETO EARN THE RIGHT TO LIFT HEAVY 4. Women should train in all cardio zones. There is a time and place for all zones. But you need a solid base of cardio before adding intervals to your programming. 5. Never discount something that works for you. If something is working for you, why would you change anything?!! 6. If you haven’t been lifting regularly with good programming for at least a year, you are a BEGINNER. If you have a year under your belt you are most likely an INTERMEDIATE. If you have at least 18-24 months, you are likely ADVANCED. Don’t rush these stages. 7. EVERY FEMALE SHOULD DO A FOUNDATIONS PROGRAM YEARLY.

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