Strength Training for Women Over 40 | Simple, Structured Programmes

The Strength Essentials Plans

Choose The Programme That Matches Your Equipment:

All programmes follow the same structured progression.

You simply choose based on what you have access to:

•Full Gym Programme: Barbells, cables and dumbbells.

•Dumbbell Programme: Perfect for home setups or simple gym access.

•Bands & Bodyweight Programme: Ideal for total beginners or minimal equipment.

If you're completely new, I recommend starting with Bands or Dumbbells - you'll build better foundations in the long term.

What You Get Inside Strength Essentials

•2-3 structured full-body sessions per week

•Clear progressive overload built in

•Full video demonstration for every exercise

•Written coaching notes

•Access to The Technique Hub

•In-app support if you need clarification

No fluff. No follow-along music workouts. No rushing through reps. You go at your own pace. You build real strength.

Learn Proper Technique (Without Needing a Coach Watching You)

Every exercise includes a detailed video and written coaching points. You can rewatch as many times as you like and refine your form. And if you want to go deeper, the Technique Hub gives you additional breakdowns so you understand what you're doing and why - it's a step beyond just copying a video.

Strength is built on repetition and quality movement. Not chaos.

Extra Emphasis On Pelvic Health

Pelvic floor issues are incredibly common in perimenopause. But your pelvic floor is a group of muscles, and like any muscle group, it can be trained. Every session includes cues to support pelvic health, whether you currently have symptoms or not. It would be ridiculous not to include it.

All plans are £49 every 4 weeks and can be cancelled any time, there is no minimum contract.

What Results Can You Expect?

It depends what we mean by "results." Feeling more energised and capable? Often within weeks. Building muscle and bone density? That takes months and years.

But here's the important part: They don't build on their own. And time is one of the most valuable things we have. If you could add strength, protect your bones, and support your longterm health in return for 2-3 sessions per week, wouldn't that be worth it? The sooner you start the sooner you'll see progress.

Scroll through my clients' experiences, in their own words, here:

You Don't Need More Time. You Need Better Structure.

Most women don't struggle because they're lazy. They struggle because they're juggling careers and caring responsibilities, navigating hormonal changes, exhausted by conflicting information, and starting and stopping random programmes.

Strength Essentials removes the noise. You open the app. You follow the plan. You track your progress. You repeat.

You can try Strength Essentials free for 7 days. No contracts. No pressure. No coaching calls. Just open the app and follow the plan.

If it fits your life, continue monthly. If it doesn't, you cancel. Simple.

Do I Need To Have Prior Experience Of Lifting Weights?

No, but I'd recommend starting with the Band & Bodyweight or Dumbbell programme if you're a total beginner - this will give you better results in the long run if you choose to move onto the Barbell programme.

How Long Will It Take To See Results?

This all depends on what we mean by results.

Feeling energised, empowered and strong - within the first week or two.

Building muscle and bone density - this takes months and years. The important thing is getting started - they don't build on their own, but Strength Essentials takes the thinking work out of it, so the sooner you can the start, the better.

Are There Any Follow-Along Videos To Music?

In short, no.

Every single exercise comes with a video tutorial full of coaching points so you can watch it again and again and get better and better at the movements.

But, exercising to music and following along to each exercise in real time isn't a feature of this programme, because it's important to go at your own pace if you want to build true strength and keep good technique.

Is Every Session Different?

Strength training is built up of movement patterns, and in order to get better at these movement patterns, we need to repeat them.

Whilst every session progresses, and the 2-3 sessions you'll do each week are different to each other, we need to repeat them and progress them if we want to see improvement.

To avoid boredom, each month there is a full programme change - progressing on the sessions you did in the previous month, and introducing some new movements and adaptations.

There are lots of changes within each programme so you're not just doing the same things all the time, but it's important to know that building muscle, strength and bone density requires repetition.

What If I Can't Do 2-3 Sessions Per Week?

We're aiming for progress, but I never expect perfection. Life happens, and that's okay.

If you can average either 2 or 3 sessions per week, you will notice yourself gaining strength and fitness.

If you can only manage 1 session per week, you will still build fitness but at a slower rate.

It's entirely up to you what you feel is realistic, and what you can commit to.

I've Done Classes Like Body Pump Before, Is This Similar?

Not really.

You'll recognise some of the exercises and the movements, but you'll not be doing as many Reps as possible or moving in time to music.

In fact, if you're able to do more than 10-15 Reps of one movement, I'll be encouraging you to make the movement harder.

Doing a high number of repetitions is great for muscular endurance, but we're looking to build muscle, strength and bone, so the focus will be different.

I Have Previous Injuries, Is This Safe For Me?

Everything within Strength Essentials is done at your own pace, and it's up to you what you're comfortable doing.

You are free to avoid or adapt movements wherever you need to, and you can message me before signing up to chat about what this could look like and whether it's right for you.

It's important to note that whilst I'm always on hand to answer questions, Strength Essentials does not come with a 1:1 coaching element to it, so some women do decide to do a few months of 1:1 coaching first to build a foundation - you can find out more about that here.

The Long Game

When I went through menopause, I had constant health anxiety about the years ahead. Taking control through strength training was the best way I found to combat it.

You are not training for this summer. You're training for your 60s. Your 70s. Your independence.

Strong women age differently. You don't need extreme. You need progressive.