Forget 30, flirty, and thriving—you’re 40 and ready to have the fittest years of your life. Maybe, after years of caring for young children, you’ve mastered the morning school drop-off and have (slightly!) more free time to get back into fitness. Or perhaps you want a workout plan that can help you deal with menopausal hormone changes and the symptoms that come with it, such as a slower metabolism, low energy, and weakened muscles or muscle loss. Or you might be looking for a structured solution to combat the cumulative effects of previous injuries or a sedentary life, like weight gain and joint pain.
Whatever your starting point, you’ve already taken an important step toward living your healthiest, happiest life. That alone is worth celebrating—and why Women’s Health created Strong & Fit After 40, a free perk when you sign up for our WH+ Premium All Access Membership. (Can’t wait to get started? All new members will receive access to a digital copy of the book in their order confirmation email.)
With this workout program, designed by Ashley Nicole, CPT, a personal trainer in her 40s for women in their 40s and beyond, you can make the next decade(s) your strongest yet.
Here’s what you’ll get in Strong & Fit After 40:
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A 28-day strength-training program for all fitness levels
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Strategies for how to tailor your routine to fit your age and goals
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How to incorporate cardio into your strength-training routine to maximize your gains
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An easy guide for optimizing recovery, including a feel-good stretching routine
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Expert-backed advice on how often you should exercise and what types of exercise to focus on when you do
The secret to getting stronger each decade? Strength training.
Our 28-day plan features guided strength training workouts designed to supercharge your health and longevity. For starters, it increases muscle strength, and the more muscle you have, the better equipped your body is to combat the physical changes that come with aging and hormonal shifts. Muscle also stabilizes your joints to improve mobility, boosts metabolism to aid in weight management, and supports bone density to prevent osteoporosis (the weakening of bones that leads to breakage).
Adopting a regular workout routine is crucial to seeing results. Luckily, this plan takes the guesswork out of what to do each day so you can stay on top of your fitness goals. Plus, it was designed with busy schedules in mind. Each 30-minute (or less) strength-training workout is designed to be efficient and effective, using minimal equipment while targeting multiple muscles at once for maximum benefit.
Ready to jumpstart your strongest decade? Here’s what to expect in Strong & Fit After 40, including the 28-day strength-training plan, and why this program really works.
Become a Women’s Health+ Premium All Access member today to get free access to Strong & Fit After 40 and unlock our full library of WH Challenges and Guides.
Meet your trainer:
Ashley Nicole, CPT, is the founder of RA Warrior Fitness. As a trainer in her 40s with rheumatoid arthritis, she discovered her passion for fitness as a way to deal with—and rise above—the physical obstacles of joint pain, stiffness, and inflammation. She specializes in creating movement programs that empower women with autoimmune conditions to enhance their overall quality of life by alleviating joint discomfort and boosting energy.
Your 28-Day Strength-Training Plan
Coach Ash specifically created this program to address the unique challenges that women over 40 face, such as hormonal changes, slower metabolism, and joint pain. Broken down into four weeks, the workout schedule is designed to gradually build your strength over time by increasing the number of days you work out per week. You’ll start off slowly and easily, focusing on movement basics and getting your body used to proper form, so you can avoid injuries as you progressively add weight and/or reps.
Week 1
Four strength-training workout days, 2 rest or active recovery days, 1 rest day
Week 2
Four strength-training workout days, 3 rest or active recovery days
Week 3
Five strength-training workout days, 1 active recovery day, 1 rest or light cardio day
Week 4
Five strength-training workout days, 1 active recovery day, 1 rest or light cardio day
Each day of the plan also has a specific theme, focusing on different muscle groups—breaking it up between upper body, lower body, core, and full body—to ensure you’re not overtraining. Coach Ash also designed this program to optimize recovery time by building in cardio and active but low-impact recovery days and true rest days. The book also includes suggestions for how to spend your rest and active recovery days, which will help you get the most out of this program.
Here’s what you can expect each week:
Why This Program Works
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It’s designed for women in their 40s and beyond by an expert who understands their physical and mental health needs, as well as their lifestyle demands.
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It’s fast—every workout is 30 minutes or less.
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It’s accessible and at-home-friendly, since you just need a few pieces of equipment.
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It’s a well-rounded routine, with strength training to build muscle, cardio to maintain endurance and cardiovascular health, and core exercises to help with balance and mobility.
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It’s approachable for any fitness level, starting slow and building over a four-week period.
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It takes the guesswork out of creating a balanced workout schedule with built-in active recovery days and rest days.
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It’ll improve your strength and muscle tone with progressive overload, where you gradually increase the intensity of the workout.
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It can help with injury prevention through strengthening your muscles and improving balance.
Ready to try a strength training program that actually works? Join WH+ Premium All Access now to access 28 days of effective workouts, created exclusively for women in their 40s.
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