5-Week Foundational Strength Challenge for women over 40
A fully scalable online strength challenge for midlife women who want to feel less aches and pains, get up off the floor easier and get stronger - without giving up an hour of their day.
Next challenge starts: 19th October
Struggle to find time to exercise and don’t know where to start?
I’ll show you how you only need 30-40mins to build muscle and get stronger.
FEAR OF GIVING UP
You're not sure you can commit to an ongoing program - because in the past, consistency has been the hardest part and you're afraid history will repeat itself.
LIFE GETTING
IN THE WAY
Stress, achy joints, not enough time - or you're recovering from injury, new to strength training and worried about getting hurt.
LET DOWN BEFORE
You've tried programs that didn't understand menopause - exercises too advanced, no day-to-day exercise flexibility and no support once you signed up.
You’re not bad at working out, you just need support and guidance
You’ve been discouraged by challenges that are too complicated, not designed for entry-level and focus purely on aesthetics so would like to try something different without committing long-term.
You don’t want to join a gym, lift heavy or do HIIT style strength circuits and the good news is…you don’t have to.
I’ve spent the last 17+ years working with women in person as a Physiotherapist and Personal Trainer - helping them get stronger, even on low-energy days, while preventing injury and pain.
Feel stronger with less aches and pains
Ready to make strength training a regular part of your life, without it feeling like a chore?
This Challenge helps you develop a positive relationship with working out, using an evidence-based, flexible approach to strength training - and not the usual rigid, high intensity methods - so you can find consistency without it feeling like punishment.
By joining this Challenge you’ll:
Build muscle, strength, mobility and confidence
Feel less aches and pains
Have more energy to do the things you love
Find your daily activities/hobbies feeling easier
Be taking care of the future version of yourself
What People Are Saying
“It is so cool to feel how much my range of motion is improving and how much stronger I already am. And the best part, I am enjoying it!
I love that I get to choose my own adventure, focusing on my goals, how I am feeling, and what my body is telling me. This is such a great program, Mary - thank you!”
Betty Ann R. ~ Denmark
“I was lacking energy today. Normally I would have skipped working out due to lack of motivation. I decided to push through the feelings. I love that I was able to modify the exercises to fit where my body is at today, so I could still get a great workout! Feeling accomplished!”
Michelle W. ~ Netherlands
“I can't EVEN BELIEVE that I go to bed excited to get up and do a workout. This has never happened before. I never, not once, thought about skipping a workout.”
Sarah M. ~ New Zealand
What you’ll get:
Everything you need to find your feet with strength training in just 5 weeks.
Imagine feeling excited about doing a workout - increasing your strength and confidence - giving you the ability to keep doing the things you love.
3x Strength workouts each week:
30-40min workouts you can do at your own pace either at home OR in a gym, designed for time-poor women (mobility warm up, cool down & core circuits for abs/hips/shoulders included).
2x Cardio workouts each week:
5-30min cardio workouts that allow you to choose your own adventure (Zone 2, HIIT or SIT), so you can meet yourself where you’re at on any given day.
Flexible programming:
Multiple exercise options for each set - from modified to more challenging - suitable for complete beginners or those with some experience. Allowing you to stay consistent and move your body, even on low energy days or if you’re recovering from an injury.
Detailed exercise description and video demos:
In-depth technique videos to keep you injury free and training safely.
Guidance and Technique Feedback:
You have access to me for guidance when you need modifications around injury or pain. I can also give you tips on your technique as you can video yourself doing an exercise and send it to me so I can give you feedback.
Ongoing support:
Access to me for questions, weekly check-ins and the comfort of being supported by a real person (who is a qualified Physiotherapist as well as a Personal Trainer).
Community access:
Community page access so you can have the support of others in the Challenge.
ADDED BONUSES
🌟 Fix Your Squat Guide
Work out what is holding you back from a better squat with quick and easy assessment tools and solution focused exercises so you can feel better in your squat and improve your hip mobility.
🌟 Keep the momentum going
Continue on in my YOUR MOOV strength program after the Challenge at a reduced cost, so you can keep the consistency going.
“I was so impressed by Mary’s knowledge, passion and availability (always responded super quick to all my questions).”
Maria L. ~ Spain
“I loved getting to know a real coach, personally, who has gone through Menopause as well. Who knows how to push me but not as hard as I thought I had to push. Her experience gave me confidence that I was doing the right things.”
Lee H. ~ Malaysia
“The challenge was excellent - workouts were the perfect length, videos extremely helpful, communication was great.”
Mia G. ~ Germany
Get to know me a little…
Hi, I’m Mary Whaling, I’m a Physiotherapy qualified Personal Trainer with over seventeen years of experience working with women over 40, both in-person and online, to help them build muscle, move out of pain and actually enjoy strength training consistently. I hit Menopause at the ripe age of 41, so I understand the challenges it brings.
With all the misinformation out there, I’ve created a challenge that is ideal for beginners, is evidence-based, doesn’t require you to “lift heavy” and simplifies working out - so you can age strong and confident.
My hopes for you if you join my Strength Challenge…
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My hope for you is that this Challenge helps you develop a positive relationship with functional strength training (which is about moving your body with intention).
💜 💜 💜 💜 💜
As we move through Midlife and Menopause our muscle mass becomes so much more important for our functional health, our strength, our bone density and to ensure we stay independent as we age.
💜 💜 💜 💜 💜
I’d love to help you move better, feel less pain, improve your daily activities and hobbies, while hopefully enjoying strength training and finding consistency by listening to your body.
Three steps to a stronger, more confident version of yourself:
STEP 1:
Grab your spot
Click on the link below and complete the payment page. You’ll receive an email within 24 hours with the next steps..
STEP 2:
Get access to simplified workouts
You’ll have access to a scalable strength and cardio program, delivered via an app, that gives you a flexible approach to training. No rigid rules or selling you products and gimmicks you don’t need.
STEP 3:
Feel stronger and more confident
I’ll guide you inside the app so you feel confident putting your workouts together. You can train at home or in a gym, in your own time and at a pace that suits you.
This might be a good fit if:
You’re a woman over 40 who wants to workout in your own time and at your own pace at home OR in a gym.
You want a short-term commitment to see if you’ll stick to working out, without committing to a full program you may never use.
You want to follow a program that has structure but also flexibility and scalable exercise options.
Perhaps you’ve never strength trained before or it’s been a while since you touched a weight.
Maybe you are currently coming out of an acute flare up of an injury or have chronic pain but want to build strength and fitness and need the support and guidance to be safe in doing so.
You want a strength and cardio program that works in a moderate rep range and supports your energy levels on any given day.
You want to improve your overall mobility, strength and muscle mass.
You want accountability and to have a real person with qualifications in the program to guide you when you need it.
This may not be a good fit if:
You’re a male.
You’re a woman in your 20’s, not anywhere near menopause.
You’re a woman who wants a program with follow-along live video workouts or a full follow-along video workout style that you do in your own time.
You are looking for only aesthetic outcomes.
You want a heavy lifting program that works in a 3-5 rep range.
Your investment…
$59 (Australian Dollars)
(non refundable)
“I work 10 hour days and I was able to get my workout in before my shift! I also enjoyed the variety, the workouts were very achievable.”
Michelle T. ~ USA
“By the end of the challenge I really did feel like I was looking forward to going to the gym, which was great because my goal for the challenge was to enjoy my workouts and being at the gym. The workouts felt sensible and not overcomplicated.”
Riya R. ~ India
“After a year of shoulder pain, my shoulder is actually feeling BETTER after the 5 weeks on the challenge.”
Aisha K. ~ Indonesia
5-Week Foundational Strength Challenge ~ frequently asked questions
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The challenge after this one will start on 11th January 2027, join the waitlist to be notified and get my free 30-Minute Strength Starter Guide to help you while you wait.
Join waitlist for January Challenge
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You might be more suited to my YOUR MOOV strength program which you can join at any time and start straight away.
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Yes, you can still join the challenge and I’m always happy to give you an extra week at the end of the challenge period so you still get 5 weeks.
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I know that sometimes life gets in the way, I’m always happy to give you an extra week at the end of the challenge period so you still get the 5 weeks or if it’s more suitable you can join the next challenge at no extra cost.
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YES! I specifically designed my program to give you the flexibility to do it at home OR in a gym, it’s totally up to you.
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Yes, my challenge is perfect if you’re trying to find confidence in the gym and not sure where to start. It will show you how to structure a workout and give you confidence in doing all the exercises to build strength as well as cardio.
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Yes! This is where my Physiotherapy experience comes in, I am more than happy to work with you and guide you as to what exercises to avoid or even help you merge your rehab exercises into the Challenge.
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Every exercise has a video demo and written instructions, if you're still not confident with your technique, you can video yourself doing an exercise and send it to me so I can give you feedback. You can do this through the app.
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If you’re a complete beginner and don’t have access to a gym, I would suggest these pieces of equipment:
1x 2kg; 1x 4kg dumbbells &/or kettlebells & 2x 6kg kettlebells (preferably but can be dumbbells) & an Ultra Light Microband.
If you’re experienced with training, then a 1x 3kg; 1x 5kg; 1x 7kg or 8kg dumbbell or kettlebell, 2x 12kg kettlebells & an X Light Microband.
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I make a point of not making this challenge about weight loss at all and more about getting stronger, moving better, building muscle and function for ageing. I do talk about protein and fibre intake and how to make sure you’re getting enough and eating enough in general.
“I don’t know if I can put into words what this challenge has done for me. I’m stronger, I’m more flexible, I’m more limber and mobile. I can get off the sofa and the floor much easier. I have more energy and I have created healthy routines.”
Candice L. ~ Canada
“I did my first workout yesterday and I’m already feeling really inspired that I can do this (unlike other plans I’ve signed up to). Loving that I can make my own workouts up, out of lots of options but still have that guidance and support on how.”
Karen H. ~ Australia