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Fit Over 40: Helping Women Over 40 Stay Strong And Capable

Webb Human Performance

Women's Training, Functional Fitness, General Fitness

Coach

Brandon Webb CSCS, CISSN

Strong for Life: Strength Training for Women 40+

You deserve to feel strong, confident, and capable at every stage of life.

This strength training program is designed specifically for women over 40 who want to build muscle, increase strength, and stay fit for the activities and adventures they love.

Whether your goal is to hike mountains, hit the slopes, travel, play with your kids or grandkids, or simply feel strong and confident in your everyday life, strength training is one of the best investments you can make in your future.

This isn't about chasing a number on the scale or spending hours doing workouts that leave you exhausted. It's about building real, lasting strength that supports an active, healthy life.

What you can expect:

Structured strength training workouts designed to build muscle and increase overall strength. Progressive programming to help you continue getting stronger over time. Exercises that develop full-body strength, stability, and functional fitness. A sustainable approach to training that prioritizes long-term results over quick fixes. Workouts you can complete in the comfort of your own home gym. Equipment Needed:

This program requires a basic home gym setup, including a squat rack, barbell and weight plates, bench, dumbbells, and a couple of resistance bands.

The Goal?

To help you build the strength, confidence, and physical capacity to keep doing the things you love—not just today, but for decades to come.

$30 / mo

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Build and Maintain Muscle

Develop the strength and muscle mass needed to support healthy aging and maintain physical function while supporting the fit and toned look

Develop Functional Strength

Build strength that transfers to real-life activities like carrying groceries, climbing stairs, lifting objects, getting up and down from the floor, and enjoying activities with your family and friends.

Improve Bone Density

Osteoporosis affects women at a significant rate. Strength training is proven to be one of the most effective ways to help women counteract age related bone loss.

Features

Programming 3 days per week

3 days per week of total body strength training.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

barbell // power rack // barbell // dumbbells/adjustable dumbbell // resistance bands // bench

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2026-11-2

Back Squat

3 x 8 @ 7, 8, 9

1-Arm DB Row

3 x 10

Plank Bird Dog

3 x 8-10

Kneeling Landmine Press

3 x 8

Kickstand RDL

3 x 8

Side Plank Hip tap

3 x 10

Wednesday

30 minute

DB Bench Press

3 x 10

DB Reverse Lunge

3 x 8

Superman

3 x 10

DB thruster

2 x 10

weighted Straight Leg Sit Ups

2 x 12

Calf Raise

1 x MAX

Friday

2026-11-6

Romanian Deadlift (RDL)

3 x 8

Leg Raise

3 x 12

90 Degree Iso Chin Up Hold

3 x 20

1/2 kneel single arm overhead press

3 x 8

Side lying Leg Lift

2 x 12-15

DB Bicep Curls

2 x 12

Coach

More from Webb Human Performance

Brandon Webb CSCS, CISSN

Brandon is the owner of Webb Human Performance located in Farmington Hills Michigan where he helps women over 40 maintain the strength, fitness, and mobility needed to handle what ever life throws at them so they can keep doing the things they love with the people they love as long as possible.

Your Future Self Will Thank You

You don't have to accept getting weaker, moving less, or giving up the activities you enjoy as you get older. You can take an active role in maintaining your strength, improving your health, and building a body that supports the life you want to live. Star

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