By Will Duru, BSc (Hons) Sport and Exercise Science
As a personal trainer with over a decade of experience, I’ve had countless conversations with women over 40. They often come to me feeling frustrated. Their bodies are changing in ways that feel out of their control. The weight that used to be easy to manage now clings stubbornly to their midsection. They feel more tired, less strong, and are worried about their health as they look towards the future. My name is Will Duru, and I’m here to tell you that you have more power over these changes than you think. The key to taking back control is strength training.
This isn’t about trying to look like you’re 20 again. This is about becoming the strongest, most vibrant, and most confident version of yourself, right now. I’ve seen women in their 40s, 50s, and beyond completely transform their lives. They’ve lost stubborn body fat, built lean, toned muscle, and regained a level of energy they thought was long gone. This 12-week program is designed to do exactly that. It’s your roadmap to getting in the best shape of your life.
Why Strength Training is Non-Negotiable After 40
As you enter your 40s and move towards menopause, your body goes through significant hormonal shifts, primarily a decline in estrogen. This has a direct impact on your body composition and overall health. Let’s tackle the questions I hear most often.
“Why am I gaining weight, especially around my belly?”
The drop in estrogen causes a metabolic slowdown and encourages the body to store more visceral fat (the fat around your organs). Strength training is the single most effective way to counteract this. Building lean muscle increases your resting metabolism, meaning you burn more calories all day long, even when you’re sitting at your desk. This program is specifically designed to build that calorie-burning muscle.
“I feel like I’m getting weaker. Is this normal?”
Yes, it is. We all naturally lose muscle mass as we age, a condition known as sarcopenia. This process accelerates significantly after the age of 50. According to UCLA Health, the only way to slow this down and maintain—or even gain—muscle is to lift weights [1]. This program is your defence against age-related muscle loss.
“I’m worried about osteoporosis. Can exercise really help?”
Absolutely. Bone loss is another unfortunate side effect of the decline in estrogen levels. Strength training puts productive stress on your bones, signalling them to become stronger and denser. Research from the Mayo Clinic confirms that putting stress on your bones can increase bone density and reduce the risk of osteoporosis [2]. Every exercise in this program is an investment in a strong, resilient skeleton for a long, active life.
Your Personal Gym Guide: The 12reps App
I understand that the gym can be an intimidating place. But I want you to know that you belong there just as much as anyone else. To help you walk in with confidence, I wholeheartedly recommend the 12reps app. It’s the ultimate strength training app and weightlifting app, designed to be your personal trainer in your pocket. Every exercise in this 12-week program is available in the app, accompanied by video demonstrations to ensure your form is perfect. You can track your progress, log your weights, and use the built-in stopwatch to time your rest periods. The 12reps app removes the guesswork and gives you the structure you need to succeed. Download it here and start your 7-day free trial.
Fueling Your Body: Nutrition for an 80kg Woman
To build dense muscle and reduce body fat, your nutrition is key. Let’s calculate the needs for an 80kg (176 lbs) woman who is 50 years old and moderately active.
- Caloric Intake: Your daily maintenance calories are approximately 2,200. To build muscle and lose fat, we’ll aim for a slight caloric deficit of about 300 calories.
- Target Daily Intake: ~1,900 calories
- Protein: This is your most important macronutrient. It’s essential for muscle repair and growth, which is crucial for boosting your metabolism. For women over 50, protein needs are higher. We’ll aim for 8 grams of protein per kilogram of body weight.
- 80 kg x 1.8 g/kg = 144 grams of protein per day.
- Fats: Healthy fats are vital for hormone regulation and overall health. We’ll aim for 9 grams of fat per kilogram of body weight.
- 80 kg x 0.9 g/kg = 72 grams of fat per day.
- Carbohydrates: Carbs provide the energy for your workouts. The rest of your calories will come from quality carbohydrates like fruits, vegetables, and whole grains.
- ~170 grams of carbs per day.
The 12-Week Ageless Strength Program
Before each workout, perform a 10-minute warm-up (incline treadmill walk or rowing) followed by mobility stretches like the World’s Greatest Stretch and Cat-Cow. This will prepare your body for the tasks ahead
Phase 1 is about establishing a solid foundation and getting your body accustomed to strength training. Each workout has 5 exercises with 1 warm-up set plus 4 working sets (5 total sets per exercise). Start each session with a 10-minute warm-up and mobility work.
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Chest Press | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 90 seconds |
Seated Cable Row | Machine | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Light to moderate | 90 seconds |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 5-8kg | 60 seconds |
Tricep Dips (Assisted) | Bodyweight | 1 warm-up + 4 working | 8-10 (warm-up), 8-12 (working) | Bodyweight/Assisted | 60 seconds |
Modified Plank | Bodyweight | 1 warm-up + 4 working | 20-30 sec (warm-up), 30-45 sec (working) | Bodyweight | 60 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Squat | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 2 minutes |
Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 10-15kg | 90 seconds |
Walking Lunges | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 10 each leg (working) | Start with 5-8kg | 90 seconds |
Hip Thrust | Bodyweight | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Bodyweight | 60 seconds |
Standing Calf Raises | Bodyweight | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Bodyweight | 45 seconds |
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 90 seconds |
TRX Row | TRX | 1 warm-up + 4 working | 8-10 (warm-up), 10-12 (working) | Bodyweight | 60 seconds |
Dumbbell Squat to Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 10-12 (working) | Start with 5-8kg | 90 seconds |
Wall Push-ups | Bodyweight | 1 warm-up + 4 working | 8-10 (warm-up), 10-15 (working) | Bodyweight | 60 seconds |
Russian Twists | Bodyweight | 1 warm-up + 4 working | 15-20 total (warm-up), 20-25 total (working) | Bodyweight | 60 seconds |
Phase 2: Building Strength & Confidence (Weeks 5-8)
Phase 2 introduces supersets to increase training intensity and maximise your time in the gym. You’ll perform 5 main exercises followed by 4 superset exercises (9 total exercises per workout). Each exercise includes one warm-up set and four working sets.
Day 1: Upper Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Incline Dumbbell Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 2-4kg | 2 minutes |
Lat Pulldown | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Progressive increase | 2 minutes |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 1-2kg | 90 seconds |
Assisted Pull-ups | Machine | 1 warm-up + 4 working | 5-8 (warm-up), 6-8 (working) | Reduce assistance | 2 minutes |
Dumbbell Bicep Curls | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Moderate weight | 60 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Dumbbell Flyes | Dumbbells | 1 warm-up + 3 working | 12-15 (warm-up), 10-12 (working) | Light-moderate weight | No rest |
A2 | Push-ups (Modified) | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 8-12 (working) | Bodyweight | 2 minutes |
B1 | Lateral Raises | Dumbbells | 1 warm-up + 3 working | 12-15 (warm-up), 10-12 (working) | Light weight | No rest |
B2 | TRX Face Pulls | TRX | 1 warm-up + 3 working | 10-12 (warm-up), 10-15 (working) | Bodyweight | 2 minutes |
Day 2: Lower Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Squat | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-6kg | 2-3 minutes |
Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-6kg | 2 minutes |
Bulgarian Split Squat | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 8 each leg (working) | Increase by 2-4kg | 90 seconds |
Hip Thrust with Weight | Dumbbell | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Add 5-10kg | 2 minutes |
Calf Raises | Machine | 1 warm-up + 4 working | 12-15 (warm-up), 15-20 (working) | Light-moderate weight | 60 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Bodyweight Squats | Bodyweight | 1 warm-up + 3 working | 10-12 (warm-up), 12-15 (working) | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 1 warm-up + 3 working | 8-10 each leg (warm-up), 10-12 each leg (working) | Bodyweight | 2 minutes |
B1 | Kettlebell Goblet Squat | Kettlebell | 1 warm-up + 3 working | 12-15 (warm-up), 12-15 (working) | Moderate weight | No rest |
B2 | Wall Sit | Bodyweight | 1 warm-up + 3 working | 20-30 sec (warm-up), 30-45 sec (working) | Bodyweight | 2 minutes |
Day 3: Full Body Power
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-6kg | 2-3 minutes |
Dumbbell Overhead Press | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 2-4kg | 2 minutes |
TRX Squat | TRX | 1 warm-up + 4 working | 10-12 (warm-up), 10-12 (working) | Bodyweight | 90 seconds |
Seated Cable Row | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase weight | 2 minutes |
Dumbbell Step-ups | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 8-10 each leg (working) | Light-moderate weight | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Kettlebell Swing | Kettlebell | 1 warm-up + 3 working | 15-20 (warm-up), 15-20 (working) | Moderate weight | No rest |
A2 | Modified Mountain Climbers | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 20-25 total (working) | Bodyweight | 2 minutes |
B1 | Plank Hold | Bodyweight | 1 warm-up + 3 working | 20-30 sec (warm-up), 30-45 sec (working) | Bodyweight | No rest |
B2 | Bicycle Crunches | Bodyweight | 1 warm-up + 3 working | 15-20 total (warm-up), 20-25 total (working) | Bodyweight | 2 minutes |
Phase 3: Mastering Your Strength (Weeks 9-12)
Phase 3 is where you truly master your strength and see the most dramatic changes in your physique. The weights get heavier, the supersets become more challenging, and your body transforms into a lean, strong machine.
Day 1: Upper Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Chest Press | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load (challenging) | 2-3 minutes |
Wide-Grip Lat Pulldown | Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2-3 minutes |
Dumbbell Shoulder Press | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2 minutes |
Cable Row | Machine | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 2 minutes |
Tricep Dips | Bodyweight | 1 warm-up + 4 working | 6-8 (warm-up), 6-10 (working) | Bodyweight | 90 seconds |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Incline Dumbbell Flyes | Dumbbells | 1 warm-up + 3 working | 10-12 (warm-up), 8-10 (working) | Moderate-heavy weight | No rest |
A2 | TRX Tricep Press | TRX | 1 warm-up + 3 working | 8-10 (warm-up), 8-12 (working) | Bodyweight | 2-3 minutes |
B1 | Rear Delt Flyes | Dumbbells | 1 warm-up + 3 working | 10-12 (warm-up), 8-10 (working) | Light-moderate weight | No rest |
B2 | Push-ups | Bodyweight | 1 warm-up + 3 working | 6-8 (warm-up), 6-10 (working) | Bodyweight | 2-3 minutes |
Day 2: Lower Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Dumbbell Squat | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load (challenging) | 3 minutes |
Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 3 minutes |
Single Leg RDL | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 6-8 each leg (working) | Moderate-heavy weight | 2 minutes |
Hip Thrust with Weight | Dumbbell | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Heavy load | 2-3 minutes |
Bulgarian Split Squat | Dumbbells | 1 warm-up + 4 working | 8-10 each leg (warm-up), 6-8 each leg (working) | Heavy load | 2 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Jump Squats (Modified) | Bodyweight | 1 warm-up + 3 working | 8-10 (warm-up), 8-12 (working) | Bodyweight | No rest |
A2 | Single Leg Glute Bridge | Bodyweight | 1 warm-up + 3 working | 8-10 each leg (warm-up), 10-12 each leg (working) | Bodyweight | 2-3 minutes |
B1 | Kettlebell Swings | Kettlebell | 1 warm-up + 3 working | 15-20 (warm-up), 15-20 (working) | Heavy weight | No rest |
B2 | Single Leg Calf Raise | Bodyweight | 1 warm-up + 3 working | 10-12 each leg (warm-up), 12-15 each leg (working) | Bodyweight | 2-3 minutes |
Day 3: Full Body Mastery
Main Exercises:
Exercise | Equipment | Sets | Reps | Weight | Rest Period |
Kettlebell Deadlift | Kettlebell | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Heavy load | 3 minutes |
Dumbbell Thrusters | Dumbbells | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Moderate-heavy load | 3 minutes |
TRX Row | TRX | 1 warm-up + 4 working | 8-10 (warm-up), 6-8 (working) | Bodyweight | 2 minutes |
Dumbbell Step-ups | Dumbbells | 1 warm-up + 4 working | 6-8 each leg (warm-up), 6-8 each leg (working) | Heavy load | 2-3 minutes |
Dumbbell Renegade Rows | Dumbbells | 1 warm-up + 4 working | 6-8 (warm-up), 6-8 (working) | Moderate weight | 2-3 minutes |
Supersets (A1-A2, B1-B2):
Superset | Exercise | Equipment | Sets | Reps | Weight | Rest Period |
A1 | Burpees (Modified) | Bodyweight | 1 warm-up + 3 working | 5-8 (warm-up), 6-10 (working) | Bodyweight | No rest |
A2 | Plank Jacks | Bodyweight | 1 warm-up + 3 working | 10-15 total (warm-up), 15-20 total (working) | Bodyweight | 2-3 minutes |
B1 | Kettlebell Windmill | Kettlebell | 1 warm-up + 3 working | 3-5 each side (warm-up), 3-5 each side (working) | Light-moderate weight | No rest |
B2 | Dead Bug | Bodyweight | 1 warm-up + 3 working | 8-10 each side (warm-up), 10-12 each side (working) | Bodyweight | 2-3 minutes |
Maximising Your Success with the 12reps App
The 12reps app is essential for your success with this program. As the ultimate strength training app and weightlifting app, it provides everything you need to stay on track and see results.
Building Your Custom Routine: Navigate to “Build Your Routine” in the app and select each exercise from this comprehensive 12-week program. The app’s extensive exercise library includes detailed video demonstrations for every movement, ensuring you maintain perfect form throughout your training.
Progress Tracking Made Simple: After each workout, log your weights, sets, and reps directly in the app. This creates a detailed record of your progress, showing you exactly how much stronger you’re getting week by week. There’s nothing more motivating than seeing those numbers climb!
Perfect Rest Timing: Use the built-in stopwatch to time your rest periods accurately. Proper rest is crucial for maintaining workout intensity and achieving optimal strength gains.
Form Reference at Your Fingertips: Whenever you need a form check, simply tap on any exercise in the app to watch the demonstration video. Perfect form is always more important than lifting heavy weights.
Your Transformation Awaits
This 12-week program is more than just a workout routine; it’s your pathway to reclaiming your strength, confidence, and vitality. You’ll start by building a foundation of strength and proper movement patterns. As the weeks progress, you’ll notice incredible changes not just in your physique, but in your entire approach to life.
I’ve seen women transform their bodies, lose stubborn body fat, and achieve strength they never thought possible. But more importantly, I’ve watched them transform their mindset. They walk taller, feel more energetic, and approach challenges with a newfound sense of capability.
Remember, it’s never too late to start. Your body is capable of incredible things, regardless of your age. The gym is a place for everyone, and you belong there just as much as anyone else.
Download the 12reps app today and start your 7-day free trial. Your strongest, most confident self is waiting for you to take that first step. This program is your investment in a healthier, stronger future. It’s time to show yourself what you’re truly capable of achieving.
Your transformation starts now. Let’s build something incredible together and embrace the longevity and vitality that come with being strong at any age.
