Welcome to your wellness journey. This is where it all starts and we couldn’t be more excited for you. This plan is going to equip you with knowledge and information about overall health and well-being that will get you moving, improve cardiovascular health, and build strength. Welcome aboard!
This 12-week program is designed specifically for women 40+ who are navigating hormonal changes, joint discomfort, decreased strength, and reduced mobility. Catered for women who have never exercised before or are new to movement, it is accessible to all regardless of shape, size, or experience.
As we age, we experience natural muscle loss (sarcopenia), decreased joint mobility, and reduced proprioception. Without consistent movement and strength training, everyday tasks become harder and injury risks increase. By focusing on mobility, we ease stiffness and prepare the joints for movement. With strength, we reinforce stability, function, and endurance.
The key to long-term health isn’t in extreme exercise but in daily, consistent, well-performed movement. This program uses foundational exercises and builds on them with precision and intent, following the principles of mobility before stability, and stability before strength.
Success lies not in perfection, but in showing up. Consistency allows your body to adapt, joints to stay mobile, and strength to build safely. Your body remembers repetition and rewards form, not force. Be patient. Track your progress weekly. You’re not just training muscles—you’re training movement, awareness, and resilience.
By following these principles, this program aims to help you develop a sustainable and enjoyable approach to movement, empowering you to feel strong, capable, and confident at every stage of life.
The program is broken into three distinct phases, each building upon the last to ensure gradual progression and adaptation to movement:
Phase 1: Balance & Stability (Weeks 1-4)
Focus: Body awareness, mobility, and stability.
Exercises: Gentle mobility drills, balance exercises, and bodyweight training.
Core & Pelvic Floor (Pilates): Breathwork, activation, and alignment.
Joint Health: Mobility drills for pain relief and flexibility.
Phase 2: Strength & Endurance (Weeks 5-8)
Focus: Foundational and progressive strength training.
Exercises: Resistance-based movements using bands and body weights.
Pilates: Stability and functional movement training.
Core & Pelvic Floor (Pilates): Strengthening deep core muscles for support.
Joint Health: Low-impact strengthening for mobility and resilience.
Phase 3: Power Functional Strength (Weeks 9-12)
Focus: Power, coordination, and total-body integration.
Exercises: Compound movements with progressive resistance.
Core & Pelvic Floor (Pilates): Dynamic control and endurance-building.
Joint Health:Mobility-focused strength training to prevent injury.
This comprehensive program ensures a gradual, structured progression to help women feel strong, balanced, and confident in their movement. It is designed to be adaptable to individual needs, with modifications available based on fitness levels and mobility requirements.
