STRENGTH TRAINING PROGRAM FOR WOMEN OVER 40
An online strength program for women over 40 who want to get stronger, build muscle and bone density - without “lifting heavy”, getting injured or burning themselves out.
Our program will leave you feeling stronger, fitter and more confident through ageing.
(I’ve updated the program since this video to include cardio workouts too!)
Tired of rigid programming that leaves you feeling fatigued?
You’d prefer shorter, flexible strength and cardio workouts that work WITH your energy levels.
You don’t have to push through fatigue…adjusting workouts is ok!
Pushing through your workouts after a bad night’s sleep is only going to leave you more drained and fatigued.
The good news is that you can definitely modify your workouts as needed and still get results.
I’ve spent the last 17+ years working with women in person as a Physiotherapist and Personal Trainer - helping them get stronger, build muscle, bone density and understand how to listen to their body so they can stay consistent with strength training without the burnout.
Feel stronger and supported through Menopause and ageing
Ready to find consistency with strength training, without feeling fatigued and burnt out?
Our YOUR MOOV strength program guides you to listen to your body, adjust workout intensity where necessary, according to your fluctuating energy levels, what equipment you have or if you’re recovering from injury.
By joining this program you’ll:
Build muscle, strength and bone density
Improve your mobility and understand how to work with your body
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
“Appreciate your realistic guidance. You've changed my life. I've been working out with you for exactly one year. I'm different. Stronger. I ran all over with my grandson on Saturday. My husband even commented that I wasn't even out of breath. Thank you Mary!”
Patty L. ~ Portugal
“Finding this workout has been such a great fit for me! I’ve noticed significant progress in my strength, tone and mobility and I really enjoy the variety it offers.”
Jennifer B. ~ Sweden
“Your program is very down to earth, not trying to sell products and really just wanting to help women get stronger and more confident.”
Aava I. ~ Finland
What’s included in YOUR MOOV:
Imagine feeling supported through your strength journey - being able to workout on low energy days - leaving you feeling more energised and consistent.
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 as well as exercises that cover strength / power / co-ordination / balance).
2x Cardio workouts each week:
5-30min 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.
Skipping/jump rope tutorials:
Follow along video tutorials covering basic technique, footwork, tricks & combos.
Detailed exercise description and video demos:
In-depth technique videos to keep you injury free and training safely.
Flexible programming:
Multiple exercise options for each set - from modified to more challenging - so you can stay consistent and move your body even on low energy days or if you’re recovering from an injury.
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.
Detailed technique video library:
A library of more in-depth exercise demonstration videos for the more complex movements.
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 program.
ADDED BONUSES
🌟 How to Train for Power Guide
A detailed Power Guide for women over 40 to help you build muscle and power, so you can find that spring in your step and feel more confident with jumping or non-jumping power exercises.
🌟 Improve your pelvic floor function
Join my MOBILITY RESET program for ½ price. Sign up to the bundle and get both YOUR MOOV and MOBILITY RESET - MOBILITY RESET at half price - so you can build strength, mobility and improve your pelvic floor at the same time.
I believe a successful strength training program for women over 40 needs to come with support and flexibility
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, helping them build muscle, bone density, find consistency and a new love for working out.
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 program that is evidence-based, doesn’t require you to “lift heavy” and simplifies working out - so you can age strong and confident, without it feeling like punishment.
Three steps to a stronger, more energised version of yourself:
STEP 1:
Join us
Click on the link below and choose your payment option. You’ll receive an email within 24 hours with the next steps..
STEP 2:
Get access to strength and cardio workouts
You’ll have access to strength and cardio workouts, delivered via an app, that give you a flexible approach to your strength training. Along with access to myself so you feel supported.
STEP 3:
Feel stronger and fitter after 40
With a flexible approach to training, you’ll find consistency and actually enjoy training while getting stronger and fitter so you can keep doing the activities you love in life.
This is likely suitable for you if:
You’re a woman over 40 who wants to workout in your own time and at your own pace.
You’re currently strength training but looking for a change and want a program that has flexibility so you can still train on days you have low energy, are injured or recovering from illness.
You want to follow a program that has structure but also flexibility in exercise choice.
You want a strength program that is evidence-based and doesn’t sell you any supplements, products or gimmicks.
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, bone density and muscle mass.
You want accountability and to have a real person with qualifications in the program to guide you when you need it.
You have a history of injuries or chronic pain and want a program with support and guidance from a qualified person (Physiotherapist) so you can still build strength and fitness and feel safe in doing so.
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.
Choose between weekly or monthly payments:
YOUR MOOV STRENGTH ONLY
STRENGTH AND MOBILITY BUNDLE
After signup, please allow 12-24 hours to receive an instructional email from us.
You are able to change or cancel your subscription at any time. If you do cancel, you will still have access to the app until the end date of your subscription. No refunds are given for remaining days of your current subscription.
"We did our big fall cleanup yesterday. I felt so much better than last year. I was bending and lifting without tuckering out right away. Just 12 weeks of your program has already made such a difference!"
Belinda C. ~ Ireland
“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 and reps to fit where my body is at today.”
Olivia G. ~ Belgium
“The structure keeps me motivated and on track, while the diverse exercises keep me engaged and challenged. I’m thrilled with the results so far and excited to continue progressing! THANK YOU!”
Kate P. ~ Indonesia
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If you’re less experienced or coming back from injury, 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:
1x 3kg; 1x 5kg; 1x 7kg or 8kg dumbbell or kettlebell, 2x 12kg kettlebells & an X Light Microband. You may want an even heavier weight for Deadlifts depending on your level of strength. A Step/plyo box (30-45cm high) & a Fitball/Stability Ball are also useful.
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Yes! The workouts are broken into 4-week cycles which build on each other. You also have the flexibility to control the weights you choose on any day so you can challenge yourself at your own pace.
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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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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 your workouts.
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Yes! I program using RPE (rate of perceived exertion), which means you pick a weight that suits your current level of ability, guided by the rep range I have prescribed.
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Yes, my strength training program for women gives you detailed technique videos and workout structure that is suitable for a gym or home-based workouts. It is perfect if you’re trying to find confidence in the gym and not sure where to start.
Your Moov ~ frequently asked questions
"These workouts just feel so doable and achievable it pulls me to start.”
Sigrun M. ~ Norway
“The detailed explanations of the exercises inspire me to try new exercises that I didn’t think I could do.”
Melissa C. ~ Singapore