Online Strength programmes for 40+

If you prefer working out at home but still want structure, guidance and a programme you can trust, my online 8-week strength transformation programmes offer a clear path forward. Each programme is designed with a joint-friendly, progressive approach suitable for women and men in their 40s, 50s, 60s and beyond who want to feel stronger, move with ease, and stay active for life.

These are not fast, high-intensity challenges. They’re calm, intelligent programmes built to help you:

- Lay the foundations for healthy, confident ageing

- Rebuild strength and mobility so you can move the way your body was designed to

- Feel steady, capable and energised in everyday life - from climbing stairs to lifting shopping bags

- Reconnect with your body and rediscover the joy of movement in a supportive, motivating environment

Each programme combines guided training, expert support and proven progression, helping you create long-term results that last far beyond eight weeks.

Build lasting strength, mobility and confidence from home

Safe, supportive programmes for midlife bodies

Ideal for beginners and over-40s

Strength is about more than lifting weights - it’s about moving with confidence, enjoying life without limits, and feeling good in your body as you age.

My series of strength programmes are designed especially for adults 40+, with a supportive approach that meets you where you are and helps you progress at your pace. Whether you’re a beginner or already active, there’s a clear pathway to build strength, resilience, and energy for the long term.

Does this sound familiar?

  • You’re active, but your workouts don’t really challenge your strength

  • You’ve done some strength work before, but haven’t stayed consistent

  • You’re starting to feel stiff, achy, or just not as capable as you once did

  • You know you should be lifting, but you’re unsure how to start safely

  • You want to stay independent, mobile, and pain-free as you age

  • You’re ready to feel strong - not sore, confused, or left behind

If you nodded at any of those, my Strength Programme series are made for you!

Ready to feel stronger, move better and age powerfully?
8 weeks. Smart training. Stronger living.
Let’s get you lifting for life - and actually loving it.

What’s included:
A blend of:

  • Progressive strength training with weights

  • Bodyweight exercises

  • Resistance band training

  • Functional movement techniques

All designed to help you:

  • Build lean muscle and boost bone density

  • Strengthen joints and improve balance

  • Prevent injury and keep doing what you love

  • Feel stronger, more capable, and more energised every day

Why strength training matters - especially after 40

From age 30 onwards, our bodies need more than just movement. To build muscle, protect joints, and support bone health, smart, progressive strength training is essential.

Without strength work, we lose up to 8% of muscle per decade (and more after 60), leading to:

  • Greater risk of falls and fractures 

  • Joint pain and stiffness 

  • Slower metabolism and weight gain 

  • Reduced mobility, energy and confidence

Strength training isn’t a passing trend. It’s the most powerful tool we have for ageing well, and science backs it up.

Your strength journey starts here

From building confidence in your body to becoming stronger for life - a clear, guided pathway just for 40+ movers.

Movement is only part of the story. What really matters is strength, resilience and mobility that carry you into your 50s, 60s, and beyond. Whether you’re just beginning or already lifting, my tiered programme helps you grow, progress, and never wonder “what’s next?”

Strength Foundations (Level 1)

Perfect if you’re new to strength training or coming back after a break.

  • Learn safe, effective technique

  • Build consistency and confidence

  • Develop the strength to support everyday life

Strength Accelerator (Level 2)

For graduates of the Foundation programme or those with prior experience (by application).

  • Progress to harder variations + heavier weights

  • Smarter training styles (like pyramid sets)

  • Refine alignment + technique

Strength Mastery (Level 3): coming soon

For those ready to push further.

  • Advanced programming for strength + mobility

  • Train like an expert, at your level

  • Build resilience and confidence for life’s challenges

Why online training works so well

Home-based strength training can be surprisingly effective, especially if you:

  • Prefer calm, private sessions without rushing to a gym

  • Want to fit movement into a busy schedule

  • Feel self-conscious in groups

  • Need low-impact strength work that supports joints

  • Want guidance but not live classes every week

The programmes give you structure without pressure, letting you build consistency safely.

Strength Foundations (Level 1)

An 8-week small-group online coach-led course designed for 40+ who want to finally learn how to lift weights safely and effectively, with expert guidance every step of the way. You’ll build strength, confidence, and proper technique through live weekly coaching, structured workouts, and support that keeps you consistent and progressing. Find out more >

Online strength foundations programme

An 8-week online course that you can start anytime, designed for people 40+ who want to learn weight training safely and confidently on their own schedule. With clear video guidance and progressive workouts, you’ll build strength, protect your joints, and feel more capable in everyday life - without needing to figure it out alone. Find out more >

Online self-paced strength programme
Online strength accelerator programme

An 8-week self-paced programme for graduates of the Level 1 Foundations programme OR those with some strength training experience, designed to push your limits safely, and keep you moving stronger every day. Level 2 is about building sustainable habits to deliver tangible progress in strength, stamina, and body composition. Lift heavier, move with more confidence, and feel everyday strength in your life. Find out more >

Strength Mastery (Level 3)

Coming soon

Online Strength Mastery programme

For graduates of Accelerator or those already training regularly who want to push further. Build confidence in your strength for any challenge - daily life, travel, sports, or long-term vitality.


Duration: 8 weeks

Format:

  • Advanced programming (complex rep schemes, endurance + strength mix)

  • More focus on resilience, balance, and mobility

  • WhatsApp group support

  • Optional 1:1 upgrade

Focus:

  • Train like an expert for longevity

  • Build advanced strength + functional fitness

Frequently asked questions

  • We use light and medium dumbbells and resistance bands.

  • Yes. Everything is designed with joint-friendly progressions. Many participants start from very low fitness levels.

  • Beginner to intermediate, with clear options to simplify or progress each movement.

  • For the live Strength Foundations programme, there is one live 30 min session every Friday (for 8 weeks) 12.30pm via Zoom - long enough to make a difference, short enough to stay consistent. Plus, 2 short pre-recorded sessions per week. For Strength Accelerator, there are 2 x 30-min pre-recorded sessions per week, plus 4 short mobility sessions to support you on your rest days or as a warm-up prior to a strength session.

  • Completely. The programmes are especially tailored to the 40+, 50+ and 60+ body.