Strong After 40: Strength Training Guide for Women (12-Week Plan)

Strength training is one of the best things you can do for your body after 40, but most programs are written for 25-year-olds or bury you in jargon. Strong After 40 gives you a clear, safe, step-by-step plan built for women who are new to lifting or starting again.

You get a complete 12-week program in three phases, three days a week, with every workout written out in tables. Choose the home version (dumbbells, bands and a chair) or the gym version (machines, dumbbells and barbell), and switch whenever you like.

The exercise library covers the 8 foundational movement patterns with 40 exercises, each with numbered steps, the most common mistake, and easier and harder versions. You learn to pick the right weight with the simple reps-in-reserve method and to progress with a double-progression system that tells you exactly when to add weight.

You also get a 10-minute warm-up, a cool-down, a 12-minute mobility routine, a practical recovery and sleep chapter, protein-first eating guidance with a sample day and grocery list, and a respectful, practical chapter on training through perimenopause and menopause, including questions to bring to your doctor.

No weight-loss promises. No body shaming. Just a plan that builds real-life strength: carrying groceries, climbing stairs, getting up off the floor and feeling capable in your own body.

This book is for education only and is not medical advice. Check with your doctor before starting any exercise program.

What you get:

• A 12-week, 3-day-a-week program in 3 phases, fully written out
• Home version (dumbbells, bands, chair) and gym version (machines, barbell)
• 40 exercises across 8 movement patterns, each with numbered steps
• Easier and harder versions plus the top mistake for every exercise
• A simple system for choosing weights and knowing when to go heavier
• Warm-up, cool-down and a 12-minute mobility routine
• Protein-first eating guidance with a sample day and grocery list
• Practical advice for training through perimenopause and menopause

Instant PDF download. Read on any phone, tablet or computer.