At Mend, we adopt a holistic approach with PT-led women’s exercise programs focused on longevity and quality of life.
The benefits of exercise on perimenopausal symptoms, metabolic health, bone density, and cardiovascular health are well documented in the literature. We are passionate about promoting health and wellness in our community for clients that may have received physical therapy at Mend or are new to the Mend community, desiring the guidance of a physical therapist with exercise to prevent injury or illness.
Mend has top clinicians providing science-supported health and fitness solutions to enhance Women’s Health. Our team of physical therapists and exercise professionals keeps the long view in mind for the active communities in and around Boulder County. Goals from participating in the Mend Women’s Health Program include improving strength, muscle mass or body composition and bone density. Additionally, you’ll experience improved hormone, metabolic, and cardiovascular health with our targeted exercise programming.
The Mend Women’s Class is ideal for those seeking expert guidance with exercise from a medical professional and a supportive group setting.
A collaboration between Doctors of Physical Therapy and expert trainers, our program challenges you and at the same time enhances your confidence with lifting heavy weights. Contact us to learn more about our strength and conditioning training.
Why Choose Mend’s Women's Health Program?
As physical therapists, we are well versed in pain management or limited function due to orthopedic and/or pelvic health diagnoses. We understand that fear of injury with exercise is a major limiting factor for women participating in high intensity strength and interval training that has been proven to improve Women’s Health. Mend physical therapists specialize in spine care, orthopedic therapy, pelvic health, and sports medicine. Many participants in class are challenged by chronic pain, current or past injuries, or have mobility concerns. We invite women of all ages to join in a group program where an expert coach will assess your movement along with a licensed and Board-certified physical therapist.
Evidence-Based
Our team utilizes current best evidence to make informed decisions about exercise program design. Mend integrates science with client preferences within a group setting where each segment can be tailored to the individual to enhance safety and confidence with exercise.
The incidence of musculoskeletal pain increases with age. As a result, many participants in class have had experience with the following conditions.
- Lower back pain
- Knee pain
- Neck pain
- Shoulder pain
- Chronic issues (including issues from old surgeries)
- Stiff or limited movement
Research indicates that exercise is highly effective at reducing pain and improving long-term function. Our strength and conditioning program for Women’s Health will give you the confidence to do high-intensity training without concerns about getting hurt. The tailored coaching, group sizes and coach to participant ratio ensure you get a high level of support in an evidence-based women’s exercise program that supports your health.
Unique Benefits
Our classes teach strength and interval training utilizing both an experienced trainer and a physical therapist. Many women in our classes have had joint or spine pain, postpartum issues, injury, etc. They value having a PT-led class in a safe, controlled environment to prevent reinjury, improve resilience and reduce pain.
The Power of Exercise: Tailored for Women's Health at Every Age
Whether you’re looking for women’s weight lifting classes, good exercises for heart health, or hormonal regulation, the power of exercise for women’s health cannot be overstated. Studies have shown that there’s a link between weight lifting and bone density, cardiovascular health, long term function and metabolic health. Every movement can be tailored for age and ailment.
Strength Training and Bone Health
For osteoporosis prevention and even bone building, weightlifting can help but it must be of appropriate intensity in order to stimulate positive adaptations in bone. In our experience, women do not lift at high enough intensity to achieve the desired change in bone density. The guidance of a physical therapist and the gradual progression of exercise over time are aspects of the Mend Women’s Class that participants report enhance their confidence to lift heavier loads and thus experience the positive benefits of resistance training on bone health.
Hormonal Balance and Exercise
Many women in Colorado want to treat perimenopause naturally or are aware of the importance of exercise along with menopausal hormone therapy (MHT) during the menopause transition. Exercise has an emotional and physical impact. Hot flashes, mood, weight, and sleep are all positively impacted by specific exercise protocols for Women’s Health.
Metabolic Health and Fitness
Improve your metabolic health directly with Mend’s specific blend of workout protocols. Exercise boosts metabolism and improves insulin sensitivity, as well as many other indicators of metabolic health.
Cardiovascular Health and Exercise
Cardiovascular health is a well-documented issue, in fact, cardiovascular disease is the leading cause of death in women. Good exercises for heart health include both strength training and cardiovascular training. High-intensity interval training (HIIT) and sprint interval training (SIT) bring your heart rate up in short bursts with adequate recovery for repeatable tough efforts. These higher intensity workouts can not only be more time efficient but may also be more beneficial for health than moderate intensity training.
Mood, Energy, and Wellbeing
Studies have proven that when women are weightlifting, their mood and energy improve. Exercise supports our cellular mechanisms when our hormones change with age and can naturally reduce stress and positively impact the body for longevity and health.
At Mend, we are passionate about empowering our patients to achieve long-lasting wellness with consistent participation in high-quality exercise. Join us for a complementary trial class or fill out a form for us to contact you.
About the Classes
Science has proven that combining strength with high-intensity interval training (HIIT) is ideal for general health and perimenopause and is a nice complement to all the endurance activity the population in Boulder County loves.
At Mend, we understand pain points such as:
- Time constraints
- Feeling overwhelmed or unmotivated
- Difficulty finding safe programs
- Not seeing progress
- Concerns about injury or improper form
- Overall intimidation because of age, weight, etc.
The community we’ve built with our Mend Women’s Class is extremely supportive. Our classes have a wide range of ages, abilities, goals and body types, and everyone is welcome whether you are experienced with weightlifting or it’s your first time in the gym.
Size
Each class is limited to 20 participants and has two coaches: a board-certified Physical Therapist and an experienced trainer/coach. We do this so that each individual has the attention they need to feel safe and confident during class. By limiting our class sizes we are able to offer specific movement cues and personal feedback.
Time
We recommend attending twice a week. This is the minimum dose of high-intensity strength training and interval training to benefit women’s health. Our classes are designed with two distinct exercise sessions each week, and we recommend you attend one of each for balanced and optimal results.
Format
Each class has both a weightlifting/strength training component and a high-intensity interval component. We begin by warming up together and then head into a strength-building component. Each workout is scalable, and our team works closely with each person. Women in weight lifting programs benefit greatly when combined with more intense anaerobic exercises with breaks.
Research indicates that individuals performing unsupervised strength training at self-selected intensities are more likely to underdose their exercise and miss therapeutic training intensities as compared to individuals supervised by a coach, trainer or physical therapist.
Meet Our Amazing Team
Our expert team at Mend consists of fellowship-trained (FAAOMPT) and/or Board-Certified Physical Therapists and expert coaches who are dedicated to women’s fitness, longevity, and health.
Currently, Mend’s women’s exercise program is taught by Dr. Kristin Carpenter, Maggie Kerrigan and Dr. Erica Tran. These classes take place in Boulder and Louisville.
Dr. Kristin Carpenter, PT, DPT, OCS, FAAOMPT
For almost 20 years, Kristin has been practicing physical therapy. She is a fellowship-trained, board-certified orthopedic specialist placing her among less than 0.5% of fellowship-trained physical therapists in the US.
A former Division I-level athlete and mom of two, Kristin has extensive experience treating:
- Spinal conditions
- Sports injuries
- Orthopaedic conditions
- Pelvic floor issues
- Prenatal and postpartum individuals
Dr. Erica Tran, PT, DPT, OCS
Erica is at the forefront of her field and is also a Colorado native. She is a former collegiate tennis player and a passionate physical therapist. Erica specializes in treating orthopedic and pelvic health conditions, including:
- Pelvic floor dysfunction
- Pregnancy and postpartum recovery
- Urinary incontinence
- Pelvic organ prolapse
- Pelvic girdle pain
Because of her athletic and weightlifting background, she also excels at addressing low back, shoulder, and knee injuries. Through tailored rehabilitation programs, Erica helps patients regain mobility, improve balance, and manage chronic conditions, promoting independence and vitality.
Maggie Kerrigan, CF-L1
For over a decade, Maggie has been dedicated to one-on-one and small group training, driven by a deep passion for helping clients move and feel better. Her mission is to empower others to become their strongest, most confident selves, inside and out. Maggie specializes in functional training and muscle-building for women, believing it’s key to aging with strength and grace. She is also:
- A graduate with a Bachelor’s Degree in Exercise Science
- A Certified Level 1 CrossFit Trainer
- Certified in Management of the Older Adult
- First Aid Certified
Client Testimonials and Success Stories
Six months ago, I was in chronic pain from a torn labrum in my hip and low back issues that made even walking my dog difficult. I honestly thought a hip replacement was in my near future at 45. Then I heard Kristin speak about women’s health and bone density during perimenopause and menopause—and that convinced me to try the class. I was nervous to start lifting, afraid it would make things worse. But with expert guidance, a supportive group of women, and a safe space to learn, I kept showing up. Now, I’m pain-free, playing hours of pickleball, walking with ease, and doing things I never thought I’d do—like deadlifts and back squats—with zero fear. I’m not a bodybuilder, just a strong, confident mom who finally feels good in her body again. This class changed my life. I can't recommend it enough.
Danielle, age 45
Mend Women's strength class changed my life. I'm strongest I've been in my life. Never did I think I would be a "gym person" and now I crave to go more than they offer! Having a coach and PT there allows me to push myself with confidence because they instruct so well. I hope every woman can go to a class like this.
Ema, age 36
Kristin is my PT and for years has talked about the benefits of strength training. While I’veworked with personal trainers, nothing compares with being in a community of women workingtogether toward our personal goals. Each session is expertly guided by a physical therapist and a trainer. Form is emphasized, and during our session the coaches watch us to ensure our we are moving correctly to maximize the workout and avoid injury. As a result, I feel stronger and more confident in my daily activities. I love the flow of the classes, and being with a group of determined women is icing on the cake!
Laurie, age 72
I cannot tell you how grateful I am that a friend invited me to the Mend Women's Class. When she told me it was at a CrossFit gym, I'll admit I was intimidated, but after my first class, I knew I'd be back. As a mom in my early 40s, I knew I should start paying more attention to my health, but I also had a hard time consistently working out on my own or even knowing where to start with exercise. Going to the Women's Strength Class twice a week has kept me accountable and helped me prioritize my health. I love working out with this group of women. We work hard, but we also laugh a lot and cheer each other on. It's truly a judgement-free zone where we are all working at our own level. The coaches focus on teaching us correct form and give lots of individual attention, so I'm never worried about getting hurt. I've gotten so much stronger and more confident since starting the class. I love knowing that the work I put in now is helping my longer term strength and mobility, and that I'm teaching my daughter that women are strong!
Hannah, 41
MEND women’s strength training class has been truly impactful. The high-level coaching is supportive, knowledgeable and always encouraging. Workouts are science-based and scalable, so I’m consistently challenged at my own pace. The all-women environment is welcoming and that creates a comfortable space during workouts. I’ve noticed gains in both strength and cardio. It feels great to commit to something that supports my healthspan!
Janet, age 62
Class Schedule and Registration
We offer the Mend Women’s Class in Boulder and Louisville! Please see schedule below.
BOULDER (CrossFit Sanitas)
Mondays 9:30-10:30am
Wednesdays 9:30-10:30am
LOUISVILLE (Koda CrossFit Ironview)
Tuesdays: 7:30am, 9am, 4:30pm
Thursdays 7:30am, 4:30pm and Fridays 9am, 10am
Curious? Try a Complementary Class!
Try out a free class in either location at any time. Drop in about 5-10 minutes prior and say hello! We’ll have you sign a waiver and give you the rundown of the gym. When you arrive, just ask for the “Mend Women’s Class” and one of your coaches will show you around.
We encourage you to check out the class, but you can also come see us at Mend first to address individual concerns about exercise with one of our physical therapy experts. Book an appointment, or give us a call: (720) 772-6780.
Frequently Asked Questions
How big are classes?
Our class sizes are intentionally limited to 16-20 participants to allow your coaches to provide adequate supervision and feedback for safety, confidence and to scale exercises as needed based on your ability level.
How can you personalize my needs in a group class?
At Mend, we work closely with each new participant in class to develop a program that meets your needs and goals. During group classes, we alter, adjust or “scale” as needed based on your medical history and capacity for exercise. This is achievable because our classes are small and led by both a coach and a physical therapist.
Do I need specialized equipment because of my individualized program?
This is one reason why we love partnering with our local CrossFit gyms – we have everything you need in both locations! We have all your equipment covered for any modifications that need to be made. We recommend bringing a water bottle (although we do have water fountains).
What are your rates?
We offer monthly memberships and flexible 10-class packages in either location.
Boulder: $228/month or $300 for 10 classes
Louisville: $185/month or $250 for 10 classes
Each participant in class is also entitled to a complimentary physical therapy evaluation at Mend to address any current pain or concern about exercise ($165 value)
Ready to improve your health?
At Mend, we are truly invested in your health and well-being for the long haul. We believe that high quality exercise is powerful medicine that can help us live longer and more high quality lives.
Individualized Care Provided By Expert Clinicians