By Will Duru, BSc (Hons) Sport and Exercise Science
As a professional woman in your 40s, you are a master of efficiency, a leader in your field, and a cornerstone for your family. You’re also navigating a decade of significant change, both personally and physically. As a personal trainer with over 10 years of experience, I’ve worked with countless women just like you, driven, successful, and looking for a way to reclaim their energy, strength, and mental clarity. My name is Will Duru, and I’m here to share a secret that my most successful clients swear by: strength training is your ultimate power play.
This isn’t just about fitness; it’s about enhancing your performance in every aspect of life. I’ve seen clients transform from feeling drained and stressed to becoming calmer, more focused, and more productive leaders at work. This 12-week program is designed for you, the busy professional who needs a straightforward, effective plan to build a strong, resilient body and a sharp, focused mind.
The Morning Routine That Changes Everything
I encourage my clients to embrace a powerful morning ritual: 45 minutes of strength training, followed by 10 minutes in a sauna, and a 40-second cold shower. The feedback has been unanimous: it’s life-changing. Two of my clients, both high-powered executives, told me this exact routine made them better, calmer, and more focused at work. One even said, “It’s like being on the drug speed first thing in the morning, supercharging the brain.” This program is your recipe for that uplifted mood and unstoppable start to your day.
Your Top 10 Strength Training Questions, Answered
Let’s address the common questions and concerns I hear from professional women in their 40s.
- “I’m so busy. How can I possibly find the time?” This 3-day split is designed for efficiency. Three focused 45-minute sessions per week are all you need to see incredible results. By scheduling them in your calendar like any other important meeting, you make a non-negotiable commitment to yourself.
- “Will lifting weights make me bulky?”Women lack the high levels of testosterone needed to build large, bulky muscles. Strength training will create a lean, toned, and strong physique, not a bulky one.
- “I’m exhausted. Won’t exercising just make me more tired?” It’s counterintuitive, but the opposite is true. Strength training enhances your circulation, improves sleep quality, and boosts energy levels. That initial push to get started is the hardest part; soon, you’ll be fueled by the energy your workouts give you.
- “What about menopause and weight gain around my middle?” As you approach menopause, declining estrogen causes your metabolism to slow and your body to store more fat, particularly visceral fat. Strength training is the most effective way to combat this by building metabolically active muscle that burns more calories at rest [1].
- “I’m worried about my bone health. Is it too late?” It’s never too late. Your 40s are a critical time to focus on bone density. Strength training places productive stress on your bones, signalling them to become stronger and reducing your risk of osteoporosis [2].
- “How does strength training improve my work performance?” It enhances cognitive function, improves focus, and builds mental resilience. The discipline of pushing through a tough workout translates directly to handling high-pressure situations at work with a calm, clear mind.
- “What’s the best way to start if I’m a complete beginner?” This program is your starting point. It uses simple, effective exercises and progresses intelligently. The key is to start with light weights and focus on perfect form. Don’t be afraid to be a beginner.
- “Do I need a gym? I don’t have much equipment.” This program is designed with minimal equipment in mind, featuring dumbbells, kettlebells, TRX, and user-friendly machines. You don’t need complex setups to get a fantastic workout.
- “How quickly will I see results?” You will feel results almost immediately in your energy and mood. Physical changes, like increased muscle tone and fat loss, typically become noticeable within 4-6 weeks of consistent training and proper nutrition.
- “What if I miss a workout?” Life happens. Don’t let one missed session derail you. Simply get back on track with your next scheduled workout. Consistency over perfection is the key to long-term success.
Your Digital Guide to Success: The 12reps App
As a busy professional, you value efficiency and clear guidance. The 12reps app is the ultimate strength training appand weightlifting app to keep you on track. You can build this entire 12-week program, watch video demonstrations for every exercise, and use the built-in stopwatch to time your rest periods. It’s like having a personal trainer in your pocket. Download the 12reps app and start your 7-day free trial.
Nutrition for the Professional Woman
Your nutrition is just as critical as your training. Here are two common scenarios for women in their 40s.
Scenario 1: Muscle Gain (From 60kg to 70kg)
For a 60kg woman looking to build 10kg of lean muscle, a slight caloric surplus is key.
- Target Calories: ~2,400 calories per day.
- Protein:8 g/kg of body weight = 108g per day.
- Fats:0 g/kg of body weight = 60g per day.
- Carbohydrates: ~317g per day.
Scenario 2: Fat Loss (From 90kg to 80kg)
For a 90kg woman aiming to lose 10kg of body fat while preserving muscle, a slight caloric deficit is needed.
- Target Calories: ~2,200 calories per day.
- Protein:0 g/kg of body weight = 180g per day.
- Fats:8 g/kg of body weight = 72g per day.
- Carbohydrates: ~103g per day.
The 12-Week Professional Woman’s Power Play Program
Phase 1 focuses on building a solid foundation with simple, effective movements. 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 5-8kg | 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 3-5kg | 60 seconds |
TRX Row | TRX | 1 warm-up + 4 working | 8-10 (warm-up), 10-12 (working) | Bodyweight | 90 seconds |
Plank Hold | 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 Goblet Squat | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 2 minutes |
Dumbbell Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 12-15 (warm-up), 10-12 (working) | Start with 8-12kg | 90 seconds |
Dumbbell 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 Squat | TRX | 1 warm-up + 4 working | 10-12 (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 |
Push-ups (Modified) | Bodyweight | 1 warm-up + 4 working | 8-10 (warm-up), 10-15 (working) | Bodyweight | 60 seconds |
Sled Push | Sled | 1 warm-up + 4 working | 20m (warm-up), 20m (working) | Light weight | 2 minutes |
Phase 2: Strength & Power Building (Weeks 7-12)
Phase 2 introduces supersets to maximise efficiency and results. 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 |
Dumbbell Incline 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 2-4kg | 90 seconds |
Cable Row | Machine | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Moderate weight | 90 seconds |
Dumbbell Bicep Curls | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Light-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 | 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 Goblet Squat | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-8kg | 2-3 minutes |
Dumbbell Romanian Deadlift | Dumbbells | 1 warm-up + 4 working | 10-12 (warm-up), 8-10 (working) | Increase by 4-8kg | 2 minutes |
Dumbbell 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 | Sled Push | Sled | 1 warm-up + 3 working | 15m (warm-up), 20m (working) | Moderate weight | 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 4-8kg | 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 | 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 | Sled Push | Sled | 1 warm-up + 3 working | 15m (warm-up), 20m (working) | Light-moderate weight | 2 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: Utilise the built-in stopwatch to accurately time your rest periods. 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 Professional Power Play Starts Now
This 12-week program is more than just a workout routine; it’s your pathway to becoming the strongest, most confident version of yourself. 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 and work.
I’ve seen professional 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 into boardrooms with more confidence, handle stress with greater resilience, and approach challenges with a newfound sense of capability.
Your 40s are the perfect time to invest in your strength and health. This program is designed to build dense, lean muscle while reducing body fat, creating a physique that’s both strong and beautiful. The habits you build now will serve you for decades to come, contributing to your longevity and quality of life.
The morning routine of strength training, sauna, and cold shower isn’t just about physical fitness—it’s about mental preparation for excellence. It’s about starting each day with a victory that sets the tone for everything that follows.
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 professional power play starts now. Let’s build something incredible together.
References
[1] Isenmann, E., et al. (2023). Resistance training alters body composition in middle-aged women: a randomized controlled trial. European Journal of Clinical Nutrition, 77(10), 1055-1062. https://pmc.ncbi.nlm.nih.gov/articles/PMC10559623/
[2] PureGym. (2025, March 20). Strength Training for Women Over 40. https://www.puregym.com/blog/strength-training-women-40/
