If you’re in midlife and dealing with golfer/tennis elbow, you are not alone.
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:
1. 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.
2. 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
Hailey Happens Fitness
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Obsessed with providing women entering their 40's and beyond Strength Training Programs
06/02/2026
You might have come for the workout plans, but there's so much more to effective and safe training, especially during midlife.
How you train matters... and understanding WHY you're training matters just as much. That's why we've created a growing collection of educational webinars made specifically for you and where you are now.
Breaking Down the Back Squat: Learn to perform this powerhouse movement correctly which includes mobility tips and modifications for your unique needs.
Breaking Down the Deadlift: Master proper deadlift technique while covering common mistakes, modifications, and how to get the most from this compound movement.
Building Better Bones: Join Dr. Lisa Moore of Strong Bones PT for an empowering, evidence-based look at bone health, with real strategies to reduce fracture risk and train with confidence.
Foundation Happens: A pre-recorded session with Dr. Tony Boutagy on the physical issues that can hold women back in strength training.
Blood Flow Restriction: Learn about a hard training effect with a fraction of the weight. Joint-friendly work for managing fatigue, training while traveling, and a smart return after rehab.
Pelvic Floor Health in Midlife: How to address bladder leakage, pelvic pain, and prolapse through perimenopause and beyond, plus the truth behind the biggest myths.
Plan Your Year: Don't know where to start or what to do next? I walk you through the plans and help you plan your training year. Exclusive to the annual membership.
And we are always adding more ...
Want just one or two? You can purchase some of them individually at a discounted price during our Last Chance Sale.
Ready for the full experience? The membership unlocks *every* webinar, plus so much more, for just $279/year.
Join today and unlock it all: https://www.haileyhappensfitness.com/hhfmembership
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!
One of my most commonly asked questions is "how do I know the plan that's right for me?" It all depends on your personal goals.
Agility Happens trains speed and power. The reps are lower, the intention behind each movement is high, and there are jump drills and plyometrics throughout because fast-twitch muscle fibers are worth training for. Power is one of the most important things a woman can build as she ages.
Physique Happens is the series built around body composition, bringing up the glutes, shoulders, core, and calves with a targeted, bodybuilding-style approach. If you've ever felt like your training wasn't changing the parts you most wanted to change, this is the series that addresses that.
Strong Happens is even, honest strength training. Max strength and hypertrophy, every muscle group treated equally. If you want a program that builds you from the ground up, start here.
Still got questions? Drop a comment, I'm here to help.
You can try all three and all levels for free for 10 days when you sign for the membership!
Just want one? Purchase each plan for 25% off RIGHT NOW during our LAST CHANCE SALE.
Don't wait to check out these plans https://www.haileyhappensfitness.com/lastchancesale
Earlier this week, I talked about WHY foundational training matters. And if that was something that stuck with you, let me sweeten the deal... my Foundations Happens Collection is 25% off during the LAST CHANCE SALE until June 4th.
Foundation Happens is for women who want to improve their work capacity, strengthen the small stabilizing structures that are often overlooked, and even out imbalances. It is a non-negotiable for the women I train.
Grab the Beginner, Intermediate, or Advanced plan individually at 25% off - just $149 each.
Your other option is to get all 3 levels of Foundation Happens, PLUS the educational webinar, 40+ other workout plans and so much more - it's all inside the membership for just $279/year. You can try the membership free for 10 days on me!
Sale ends June 4th. https://www.haileyhappensfitness.com/lastchancesale
Earlier this week, I talked about WHY foundational training matters. And if that stuck with you, let me sweeten the deal...
My Foundations Happens Collection is 25% off during the LAST CHANCE SALE until June 4th.
Foundation Happens is for women who want to improve their work capacity, strengthen the small stabilizing structures that are often overlooked, and even out imbalances.
You can grab the Beginner, Intermediate, or Advanced plan individually for 25% off — just $149 each.
Your other option is to get all 3 levels of Foundation Happens, PLUS the educational webinar, 40+ other workout plans, and so much more — all inside the membership for just $279/year. You can try the membership free for 10 days on me!
Here are some exercises you will find in this program:
➡️ 45 Degree Reverse Flyes — By changing the angle of the fly the spine has to stabilize, the core has to work harder, and we level up the exercise.
➡️ Cable Single-Leg Pallof Presses:
Perform them barefoot to work the foot stabilizers while also getting the core benefits of this anti-rotation exercise.
➡️ Kettlebell Bottoms-Up Single-Arm Presses: When we work with a bottoms-up kettlebell, we get the benefits of a traditional chest press while also activating the wrist, elbow, and shoulder stabilizers.
➡️ Dumbbell Front Foot Elevated Lunge: This is a 2-for-1 exercise. It allows us to work the lower-body muscles we target in any lunge while also improving ankle mobility.
➡️ Cable Pulldowns, Supinated Grip: Mixing up grips is a non-negotiable in my programs. It is essential for helping prevent overuse injuries.
➡️ Barbell Sn**ch Grip Romanian Deadlift: By gripping the bar wide, we get extra recruitment in the upper back while still getting the traditional work in the glutes and hamstrings.
➡️ Plate Holds: Grip is often the limiting factor as women get stronger in the gym.
➡️ Side Plank Serratus Front Raise: A 2-for-1 exercise. This not only works the side core, but also the serratus anterior.
Sale ends June 4th. Link in bio or comment LET’S GO and I’ll send you the links.
Learn to lift is my all time favorite course for women. Every female should know how to strength train correctly.
This step by step guided course will teach you how to go from bodyweight to barbell in 12 weeks. (Times may vary).
If you don’t know where to start or feel intimidated from not knowing if you are performing the moves correctly, this course is for you. Once you learn proper movement, your lifting journey will explode.
No gym? No problem, I’ve added at home options with minimal equipment.
Learn to Lift is 25% off now for the last time or get this program and everything inside my membership for $279/year.
Sitting on the fence? This is the time to make YOU happen.
05/28/2026
This is it, ladies!! The LAST CHANCE SALE is now live.
This is the last time any of the plans that usually live inside my membership will be available to purchase as standalone plans. After June 4, the individual workout plans currently inside the membership will no longer be sold separately moving forward.
🚨 One week only: get 25% off these workout plans. Every level, all my original workout programming.
👀 PLUS, I have already done the programming for you! When you add my recommended add-ons when you checkout, you can save up to 50% off those bundled options. You don't have to guess 'what do I do next?' - I created these bundles with intention, so you will have the right tools to get you where you want to be.
Can't decide? Want them all? Get them all for just $279 p/year with the membership!
https://www.haileyhappensfitness.com/lastchancesale Let's Go! 💪
05/28/2026
It has been one year since the HHF Membership launched and we’ve got some exciting news for you.
We are officially shifting to a membership-first model, because consistency and a proven training system matter more than any single plan. That’s what the membership was built to be, and because I know it works, I’m lowering the price to make it more accessible than ever.
For $279/year you get access to over $5,000 of value:
🔥 50+ workout plans - all levels, express and full workouts
🔥 Add-on plans to enhance your training
🔥 New plans dropping throughout the year
🔥 Expert webinars
🔥 Exclusive discounts on upcoming group courses
🔥 New recipes made to fit all your goals
This isn’t a sale. This is the new low price, because you deserve a system that guarantees results.
If you are already apart of the membership, check your email - I’ve got something special for you.
Not yet a member? Join us! https://haileyhappensfitness.com/hhfmembership explore the membership for 10 days, completely free.
05/27/2026
If you are skipping foundational training, you're building on an unstable base.
Foundation training is a dedicated training phase where the focus shifts away from specific goals like fat loss or building muscle and instead turns towards strengthening stabilizer muscles and correcting muscular imbalances.
When those gaps are addressed, your body starts moving better and becomes far more resilient to injury. This is why I always recommend completing a foundational phase once a year.
To learn more about foundational training and where to start, check out our new blog: https://www.haileyhappensfitness.com/post/what-is-foundational-training
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