Woman lying on the floor in a living room lifting two dumbbells above her chest, wearing black workout clothes and white sneakers

PICK FROM PROGRAMS THAT RESPECT YOUR TIME AND TRANSFORM YOUR BODY.

Smartphone screen displaying a weekly workout schedule with exercise thumbnails, repetition counts and frequencies, including Daily 15, 3 times per week, and 5 times per week workouts with barre options.

At Home Strength & Walking Programs For Women

We blend exercise science with flexible time options that fit your life. We strength train together, and you add 30 minutes of walking. Every movement is intentional—focused on compound and isolation exercises that reshape your body, without the bulk. You pick your schedule!

Woman in blue workout clothes performing a dumbbell deadlift exercise indoors, holding two dumbbells with bent knees and a straight back.

Daily 15

Big impact, less time.

When life feels full and you need something quick yet effective. These are shorter workout versions of our Weekly Schedule to keep you consistent without overwhelming your week. Access with Free Trial.

Level:

All

Length:

15 minutes

Woman in blue workout clothes performing a squat with arms extended forward in a bright room

3x Weekly Schedule

Our most popular for a reason!

We strength train together three times a week and walk 30 minutes. This combo covers everything your body needs for better composition, fat loss, bone density, hormone balance, and energy.
Access with Free Trial.

Level:

All

Length:

30–35 minutes plus walking

Options:

You can swap one strength session for Barre or Pilates

Woman lying on a black exercise mat holding dumbbells in each hand, performing a chest workout in a bright exercise room.

4x Weekly Schedule

Level up your strength and energy.

This schedule adds two upper/core and two lower body sessions. Each workout is carefully crafted with targeted lifts without joint strain. Access with Free Trial.

Level:

Intermediate and advanced

Length:

30–35 minutes plus walking

Options:

Twice a week, you can swap the strength sessions for Barre and Pilates

Woman in blue workout outfit performing a lunge exercise while holding dumbbells indoors

5x Weekly Schedule

Added cardio and intensity.

Designed for women ready to take on the next level of strength and gain big energy. We strength train four times per week with added cardio HIIT and sprint interval training. Access with Free Trial.

Level:

Intermediate and advanced

Length:

30–35 minutes plus walking

Options:

Twice a week, you can swap the strength sessions for Barre and Pilates

A woman in blue workout clothes lying on a black exercise mat performing a core exercise with a small black ball held between her knees.

Rebuild Your Core

Made for midlife.

When your deep core isn’t working properly, your body compensates. Your stomach can push outward instead of being supported inward. Hormones, stress, and muscle loss all play a role in how your core functions. This 6 week program reconnects and strengthens your deep core so your midsection changes and feels strong. Access with Free Trial.

Level:

All

Length:

35 minutes 3x per week plus walking

Woman in blue workout outfit on hands and knees on a mat, holding a black exercise ball between her bent leg and knee while lifting the leg.

Barre

Music-driven, high reps and sculpting.

This is always an option inside our Weekly Schedules. These classes sculpt and strengthen with light weights. It’s the perfect complement to strength training. Barre targets smaller stabilizing muscles and improves alignment and increases flexibility while building endurance. Access with Free Trial.

Level:

All

Length:

30–35 minutes plus walking

A woman in blue workout clothes stretching towards the floor on a black exercise mat in a bright room.

Prenatal and Postnatal

Safe training for new moms.

Prenatal is everything you need to support your pregnancy safely with plenty of strength, Barre, core, pelvic floor and mobility workouts. Postnatal has carefully crafted classes focused on core, pelvic stability, strength training, flexibility, and cardio training tailored for your postpartum body. Access with Free Trial.

Level:

Pregnant and postpartum

Length:

Varies

Frequently Asked Questions

What is the best workout plan for women over 40?

The best workout plan combines 2 to 3 strength training sessions per week with daily walking. This approach builds lean muscle, supports hormone balance, improves body composition, and protects bone density while fitting into real life. Our 3x Weekly Schedule is the most popular starting point for women over 40.

How many days a week should I strength train after 40?

Most women see excellent results with 3x 35-minute strength sessions per week on non consecutive days. This frequency provides enough stimulus for strength and tone while allowing proper recovery, which becomes more important after 40. Start with our 3x Weekly Schedule of 30 to 35 minute sessions plus daily walking.

Can I lose weight with walking and strength training?

Yes. Strength training builds muscle and boosts metabolism while walking improves fat burning and lowers cortisol. Together they create sustainable fat loss and better body composition for women without endless cardio or extreme diets.

Will strength training make me bulky?

It can if volume is too high or recovery is ignored. You need good programming. The key is moderate weekly volume, challenging weights in the right rep ranges, and daily walking. Our programs are specifically designed this way so you build firm, defined, lean muscle without the puffy or bulky look many women fear after 40.

Are these workouts good for perimenopause?

Yes. These workouts were designed specifically for perimenopause and beyond. The combination of strength training and walking helps balance hormones, reduce cortisol, preserve muscle, support bone density, and improve energy and sleep.

In my 30s, high cardio workouts worked fine. By my 40s, they left me drained, inflamed, and stuck. That’s why I spent years studying the science of hormones, aging, walking, and smart strength training—so you don’t have to. The result is a method that works with your changing body instead of against it.

Can beginners start these programs?

Yes. We have a two-week onboarding program that teaches you the basics of strength training. We lift – using two sets of dumbbells – for 30 minutes 3x per week and add a daily 20 minute walk.

Can I combine Barre with strength training?

Yes. Barre is an excellent complement to strength training. Our music driven Barre classes use high reps and light weights to sculpt smaller stabilizing muscles, improve alignment, posture, and flexibility while building endurance. We use it 1–2x per week alongside 2 focused strength sessions for the best of both worlds.

Do you have programs to rebuild my core after 40 or postpartum?

Yes. When your deep core isn’t firing properly, your stomach can push outward and your back or hips often compensate. Our Core Restore program is a 6 to 8 week plan designed to reconnect and strengthen your deep core. It’s especially helpful during perimenopause, after pregnancy, or if you’ve been dealing with back pain or a weak midsection.

Do you have programs to rebuild my deep core after 40 or postpartum?

Rebuild your deep core strength. When your deep core isn’t working properly, your body compensates. Your stomach can push outward instead of being supported inward. Hormones, stress, and muscle loss all play a role in how your core functions. This 6 week program reconnects and strengthens your deep core so your midsection changes and feels strong.

95,000

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Over 1,000 5 Star
App Rating

800

Classes

95,000

Downloads

Over 1,000 5 Star
App Rating

800

Classes

“At 47, my body changed in just 3 months. I’m finally toned without the bulk that I got from other workouts.”

— Jenny

New workouts added weekly

SIMPLE FITNESS
THAT WORKS