A beginner strength program for women in their 40s and 50s, starting or returning to lifting.
4 weeks · 3 sessions/week · ~60 min per session
- 12 workouts laid out session by session
- Form guides with photos for 10 key movements
- An Excel tracker to log your lifts and see progress
- Exercise swaps so you can run it again
Gym or home. You’ll need dumbbells, a kettlebell, bands and a bench or step.