The 12-week program
Strong
at forty
Three focused sessions a week. Forty-five minutes each. A plan that builds real strength around a full-time job, a family and a body that is not twenty-two anymore.
Strong
at forty
A strength plan for busy adults
- 3 sessions a week
- 45 minutes each
- Home or gym
- Joint friendly
- Real progress
- 3 sessions a week
- 45 minutes each
- Home or gym
- Joint friendly
- Real progress
- weeks
- 12
- workouts
- 36
- minutes a session
- 45
- members and counting
- 4.8k
How it works
Three phases.
Zero guesswork.
Every phase builds on the last. Tap a phase to see a real week from the plan.
Learn the six key movements, build the habit and find your starting weights without wrecking your knees.
What you get
Everything you need. Nothing you don't.
12-week calendar
Every session laid out, so you never wonder what to do today.
Exercise library
Form cues and swaps for 64 movements, with home and gym options.
45-minute sessions
Warm-up, main lifts and finisher, all inside your lunch break.
Joint-friendly progressions
Smart regressions for cranky knees, shoulders and lower backs.
Progress tracker
A printable log to record lifts, energy and the wins that matter.
Meal plan add-on
Simple, high-protein meals that take 20 minutes, not your evening.
Your coach
Dana Reyes
Dana started lifting at 38 after a back injury told her she would never squat again. Ten years and a strength coaching certification later, she has helped more than 4,800 people over forty get stronger than they were at twenty-five.
- Certified strength and conditioning coach
- Specialist in training after 40
- Former physio clinic rehab lead
Real members
Results that stick
First pull-up
At 44 I did my first ever pull-up in week eleven. My kids filmed it. I watch it more than I should.
Renee, 44
Teacher, two kids
Deadlift doubled
I started at 40 kilos and finished pulling 85. More importantly, my back stopped hurting after long days at my desk.
Tom, 47
Accountant
Down 6 kg
Three sessions a week was something I could actually keep up. The meal plan made it easy to stop skipping dinner.
Ayesha, 41
Nurse, night shifts
Pricing
Pick your plan
Program
The full 12-week plan in one ebook.
$29
- 12-week plan, 3 sessions a week
- Exercise library with form cues
- Printable progress tracker
Program and meal plan
Train and eat with a plan that fits real life.
$49
- Everything in the program
- 12-week meal plan
- Grocery list for every week
- Private member community
With coaching
The full bundle plus a coach in your corner.
$129
- Everything in program and meal plan
- Monthly video check-in
- Form reviews by message
Questions
answered
Do I need a gym?
No. Every session has a home version using two pairs of dumbbells or one adjustable set. Gym swaps are included if you have access.
I have never lifted before. Is this for me?
Yes. The first four weeks teach every movement from scratch, with video links and clear form cues.
How long is each session?
About 45 minutes including a warm-up. Short on time? Each session has a 25-minute express version.
What does coaching include?
A monthly video check-in with Dana and unlimited form reviews by message. Send a clip, get notes within a day.
Start today
Try week one
on us
Get the first three workouts free, or pick a plan and we will send your secure payment link today.