FEEL CAPABLE, STRONG
& CONFIDENT LIFTING WEIGHTS IN MIDLIFE
— AND TRULY AT HOME
IN YOUR BODY
In twelve weeks you’ll know how strength training supports you holistically— and you’ll have the skills to continue building strength for life.
I created Hidden Strengths 1.0 to teach the fundamentals of strength training — with yoga as the foundation. They support each other, and you; to feel capable and confident in your body and life.
Do any of these sound familiar?
You Know You Need Strength Training, but ...
- It feels overwhelming and confusing — you don’t know where to start.
- It feels time-consuming — and hard to fit in.
- It feels boring and disconnecting compared to yoga.
- Your beloved yoga practice no longer gives the strength benefits it once did.
- You want to integrate yoga with strength training, but worry you’ll loose your yoga practice.
- You don’t feel as strong as you once did, and concerns about sarcopenia, osteopenia, or osteoporosis are on your mind.
If any of this resonates, you’re in the right place. These are the exact challenges this program was created to solve — in only 12 weeks.
What You'll Learn
You don’t need another trendy workout routine. You need skills that support your strength.
Because strength is a skill — and skills can be learned at any stage of life.
You’ll learn:
- How to honour your starting point and progress safely while trusting your body
- How to adapt your training based on time, energy, and real life
- How strength training supports your body, mind, and overall wellbeing
- How to integrate yoga principles so your practice actually enhances strength
- How to become someone who lifts weights confidently — for life
Introducing
Hidden Strengths 1.0
Hidden Strengths 1.0 is a self-paced beginner strength training program for midlife+ women.
Strength training is one of the most effective ways to support:
- Muscle mass
- Bone density
- Brain and heart health
- Long-term independence, confidence, and resilience
You’ll be guided by Anita Goa in a calm, intelligent, and supportive process that takes you from uncertainty to clarity — while discovering strengths that go beyond muscle.
What Makes Hidden Strengths 1.0 Different
This isn’t just a workout program. It’s a skill-based learning process. You’ll learn how to integrate the principles of strength training and yoga so they become a part of you and your life, not something separate you “do."
- You become an educated, discerning weight lifter, not reliant on trends, fear, or social media.
- Yoga principles are woven throughout, supporting mindfulness, patience and consistency.
- Together, strength training and yoga support your whole being — body, mind, and nervous system — on the mat and in everyday life.
How the 12 Weeks Are Structured
New modules are released weekly to help you stay present, absorb the material, integrate the skills gradually — without rushing ahead.
- Learn exercises, techniques, and principles
- Build confidence, skills, and trust in your body
- Learn how to add load safely
- Understand effort, recovery and how strength shows up in daily life
- Learn how strength and yoga become part of your lifestyle
- Think long-term
Inside Hidden Strenghts 1.0
All the content is in one place, laid out in a clear and connected way on anitagoastudio.com. Access anytime, through computer, tablet, phone (app available).
Strength Sessions
Strength sessions over 12 weeks that build progressively
Workout Sheets
WorkOut Sheets on how-to adapt into 15–45 min routines
Recovery Sessions
Rest & recovery sessions from yoga, mobility, breath work
Mini-Workshops
Weekly 10-minute themed mini-workshop on body, mind, philosophy
Exercise Library + Tutorials
Exercise instructions, muscles worked, clear tutorial to follow.
Weekly Email Guidance
One thoughtful email per week with guidance/tips to keep you on track.
Private Community
Community hosted inside anita goa studio platform — private, just for members.
Join Live Coaching Calls
Ask questions, work through challenges, get personalised guidance
Time Commitment
- 2–3 strength sessions per week, each 20–50 minutes
- Mini-workshops/practices ~1 hour per week
- Learn exactly how to make the most of the time you have — consistency compounds, and that’s where real strength is built
Simple Home Setup
All you need is about the size of a yoga mat:
- 3–4 pairs of dumbbells (4–8 kg starting range for most women)
- Resistance bands, with a place to attach them
- Optional but helpful: therapy balls, soft foam roller
Hello, I am Anita Goa (she/her)
Creator of Hidden Strengths 1.0
I’m a 56-year-old yoga teacher and Level 4 Strength & Conditioning coach. Mostly, I consider myself an educator.
I believe aging is a gift, not a limitation. I age strong, with deep respect for the body that carries me with strength, wisdom and resilience. Strength has no age, and joy has no expiration date.
I created Hidden Strengths 1.0 from decades of strength training, yoga practice, teaching and lived experience. My work bridging yoga and strength training goes back a long way. In 2003 I published a book, Your Best Body Ever, introducing the Goa System, using yoga as the foundation for a gym program — an idea that was well ahead of its time.
While the book title wasn’t my choice, I can honestly say my body feels far better now at 56 than it did back then. That’s the kind of strength and relationship with the body I want to share with you.
I’m here to help women embrace strength training in a non-competitive, supportive environment. Through my own journey, and through teaching women around the world, I’ve seen how strength and yoga can transform us across the seasons of life.
Aerobics supported me through identity questions in my teens and twenties.
Yoga taught me self-acceptance in my thirties and forties.
Strength training anchors my growth and self-discovery in my fifties.
Like everyone, I experience doubts and limiting beliefs — but I’ve learned not to be defined by them. Midlife is a powerful time to reconnect to our physical strength and the many hidden strengths within us.
I’m known for my accessibility, genuine care and light-hearted approach. I take my work seriously without taking myself too seriously. I’m here to guide you to honour your unique path and grow at your own pace — because age isn’t holding you back.
It’s carrying you forward.
Why It’s Called Hidden Strengths 1.0
Many women lose connection to their strength during peri-menopause/menopause.
It’s not gone — it’s simply unsupported.
Hidden Strengths 1.0 places you in the right conditions to reveal what already exists.
When you feel competent in your body, confidence follows.
As your body grows stronger, the mind steadies. When mind and body support each other, progress becomes sustainable.
Hidden Strengths 1.0 isn’t about fixing your body — it’s about learning how to work with it, physically, mentally and emotionally.
By the end of 12 weeks, you won’t just be stronger. You’ll trust your body, know what to do next and carry that knowledge for years to come.
What Happens After Hidden Strengths 1.0?
This is a foundation, not a finish line. After 12 weeks, you can:
- Repeat Hidden Strengths 1.0 to continue progressing
- Move into Hidden Strengths 2.0, expanding into jump training and plyometrics
- Join the monthly membership for ongoing practice, community and support
Most importantly, you’ll know how to decide what’s right for you next — and I’m here to guide you.
Anna (60) started strength training at 58. Here's what surprised her (1 min).
Still Not Sure?
That’s okay. Hidden Strengths 1.0 isn’t about rushing or proving anything.
It’s about learning at your own pace, in a way that supports where you are now.
You don’t need to feel ready. You don’t need to be strong already.
You just need the willingness to begin.
Almost every woman who gets started says: "I wish I’d started sooner."
If now isn’t the right time, that’s okay too.
Ask yourself: When will be? And what’s stopping you?
Lexi (60) started strength training at 58. Here's her advice (55 sec).
Claudia (70) started strength training at 68. Here's how she's benefitted (2 min).
Anna on no longer feeling bored and what makes this training different (45 sec).
FREQUENTLY ASKED QUESTIONS
Do I need to have lifted weights before?
No. This program is designed for beginners. Everything is taught step by step, with clear explanations and options for your body.
What if I’m not very strong yet?
That’s exactly the point. You don’t need strength to start — you build it through the process. The program meets you where you are.
Is this safe for my age and body?
The training is progressive and mindful of midlife+ bodies. You’ll learn how to lift safely, protect your joints, and build strength without rushing. If you have an injury however make sure you have a diagnosis and check with Anita if this is suitable for you. You also need clearance from your GP.
How long are the workouts?
Most sessions are 20-45 minutes, three times per week. They’re designed to fit into real life, not take it over. You can do less, or more. It's up to you, but for less than 2 sessions will slow down progress.
Do I need a gym or fancy equipment?
No, but you can. All workouts use simple equipment like dumbbells, resistance bands, a chair or bench, something secure to attach the bands to when needed. Optional is therapy balls and soft foam roller.
What kind of results can I expect?
Most women feel noticeably stronger within the first month. Over time, you’ll see changes in muscle tone, posture, confidence, and how your body moves in everyday life.
Is this just about exercise?
It's about exercise and education. You’ll learn skills to support your midlife+ body — physically, mentally, and emotionally — so you train with understanding, not guesswork.
What happens after the 12 weeks?
The goal isn’t dependency on a program — it’s confidence in yourself and your ability to train long-term. You’ll have lifetime access to Hidden Strengths 1.0 beyond the 12 weeks, and if you want, you can continue learning through my monthly membership or move on to Hidden Strengths 2.0. There’s so much to explore, but the key is simply to get started. From there, you’ll know exactly what you need and what you want. :-)
