This is a DONE-FOR-YOU, beginner level 3-day split strength training program, designed for midlife women ready to build strength, increase lean muscle, and feel more confident training at home or the gym.

Delivered over 8 weeks, the program is strategically split into two progressive 4-week phases to keep your body challenged and progressing. Every fourth week is intentionally programmed as a deload week — giving your body time to recover, adapt, and come back stronger, so you can continue making consistent, sustainable progress.

Train smarter. Feel stronger. Thrive in midlife.

Includes:

• A done-for-you 8-week progressive strength training program (home or gym)

• Structured workouts delivered via your training app, with video demonstrations to guide correct exercise technique

• The flexibility to swap exercises directly in the app to suit your needs, equipment, or personal preferences

• Optional progress tracking within the app, including photos and body measurements if you choose

• BONUS: Access to an on-demand library of warm-ups, cardio workouts, plus stretch and mobility sessions to support your training

MenoFit™ Strong 3.0 — HOME:

The HOME program helps you build a strong foundation and make progress even if you don’t have consistent access to a gym. You can do it anywhere: your living room, backyard, hotel gym, or garage. It’s designed to progressively challenge your strength, balance, and mobility using your own body weight, dumbbells, and few other pieces of equipment you can easily use at home.

Great for:

• Beginners or anyone returning after time away

• Women without access to a gym

• Those who prefer the flexibility of home workouts

• Those who travel or have limited time

Equipment needed:

• 1-3 pairs of dumbbells (varying weights if possible)

• 1-3 long resistance bands (varying strengths if possible)

• 1 short glute loop band

• Optional: exercise mat, a higher elevated surface (like a counter, bench, or sturdy chair), a lower elevated surface (like a low box or step), and a door anchor

MenoFit™ Strong 3.0 — GYM:

The GYM program uses more training equipment and is ideal if you have access to a commercial gym or a more well-stocked home gym. This program offers more loading options, more variety, and more advanced movement choices as you progress.

Great for:

• Women who enjoy gym-based training or want to lift heavier

• Those with experience using gym equipment

• Anyone wanting more variety in her programming or more challenge

Equipment used may include:

• Dumbbells, barbells, kettlebells

• Cable machines and resistance bands

• Squat racks, benches, boxes, TRX, or other functional training tools

Whichever program you follow, the workouts will help you stay consistent and see results over time.

Note:

• Once your purchase is complete, you’ll receive a link to download the app and access your program.

• Your program will begin on the first Monday following your purchase date.

• This is a done-for-you program and is not personalised. If you’re looking for a fully customised approach, you can apply for my 6-Month 1:1 Online Coaching.

• The MenoFit™ Strong series has been specifically designed to be followed in sequence (especially if you’re a beginner), with each program progressively building on the last to help you become stronger, fitter, and more confident.

• Due to the digital nature of this product, all sales are final and no refunds will be issued.