Strength Training for Women Over 40 and 50
$12 ebook · EPUB and PDF · 118 pages · 30-day refund
Book 1 of Strong Through Menopause
Muscle and bone change fastest in the years around your last period. This is a 12-week strength program for those years: two sessions a week of 30 to 45 minutes, at home with no equipment, with dumbbells and a band, or at a gym.
- 66
- illustrated exercises, start and finish pictures
- 12
- weeks, one page per week
- 15
- sources listed at the back
On every exercise
- Start and finish pictures. So you can check your position.
- Three form cues. What to feel and where.
- Mistakes to watch for. The common ones, and how to fix them.
- Its place on the ladder. An easier and a harder version, and when to move up.
Look inside
Also in the book
- Three tracks: no equipment (a chair, a wall, a backpack), home (dumbbells and a band) or gym
- Swaps for knee, back and shoulder pain, bladder leaks, osteoporosis and past spinal fractures
- Bone-loading impact work in weeks 9 to 12, with clear rules for who should skip it
- A bad-day plan for poor sleep, hot flashes and heavy periods, plus a 15-minute minimum session
- Four simple strength tests in week 1, after week 6 and after week 12
- A chapter on protein, the other half of the program
Why you can trust it
- Built on named studies and guidance: the SWAN study of women through the menopause transition, the LIFTMOR trial of heavy lifting for bone, and the UK consensus on exercise for osteoporosis.
- A safety check before you start, and a page on when to stop and get help.
- General exercise guidance, not medical advice. Decisions stay with you and your clinician.
The Workbook & Tracker
A 100-page log for this program. Every session of the 12 weeks is already printed: the movement, sets, reps, effort and rest. You write the weight and reps and tick the box when it's time to move up. Plus a second round, weekly check-ins and three test days.
Printable PDF · US Letter or A4 · $7
Also on Amazon: Paperback
Book and workbook together, with Protein at Every Meal: The Strong Set — $24
Want it built for you?
The 12-Week Strength Plan uses the same program and picks only your exercises from six questions: your stage, equipment, days a week and anything to work around. You see week 1 before you pay.
See the plan — $27Save with a bundle
Questions
What formats do I get?
An EPUB for Kindle (through Send to Kindle), Apple Books or Google Play Books, and a PDF laid out like the printed book, with every exercise picture.
Do I need a gym?
No. Every week has three tracks: no equipment, home with dumbbells and a band, or a gym.
How is it different from the 12-Week Strength Plan?
Same program, two ways to get it. The book has every exercise, all three tracks and every swap, and you choose your own. The $27 plan is built for you from six questions, with only your exercises and adjustments, and you see week 1 before you pay.
I have osteoporosis.
The book follows the UK consensus on exercise for osteoporosis: no sit-ups or crunches, back-extension and balance work from week 1, and impact limited until your doctor or physical therapist agrees.
Is there a paperback?
Yes. The paperback, hardcover and Kindle edition are on Amazon. The text is the same in every format.
What if it's not for me?
Refund within 30 days with one button in Your library. The charge shows as LINK.COM* PERIMENOSTAGE.
Twelve weeks. Two sessions a week.
30-day money-back guarantee.