Strong After 40 | 6-Week Digital Strength Guide

A Science-Based Guide to Building Strength, Preserving Muscle & Aging Well

Strength isn't just about what you can lift. It's about what you can continue to do.

As we move through our 40s and beyond, maintaining muscle, building strength, and staying physically active become increasingly important for supporting long-term health and everyday function.

But strength training doesn't need to be intimidating, complicated, or require hours in the gym.

That's why I created Strong After 40, a practical, science-based digital guide designed to help women build confidence with resistance training, understand the benefits of strength, and develop a routine that fits real life.

Whether you're new to lifting, returning after a break, or looking for a more structured approach, this guide provides education and a complete six-week training program to help you get started.

What You'll Learn

• Why Strength Matters After 40: Understand the role of muscle, strength, and resistance training in supporting healthy aging.

• Muscle, Bone Health & Aging: Explore how the body changes over time and how strength training supports physical function.

• Strength Training Fundamentals: Learn how repetitions, sets, resistance, recovery, and consistency work together.

• Exercise Technique: Follow demonstrations of 12 strength and stability exercises, with movement instructions and easier alternatives.

• Progressive Overload: Learn how to gradually increase the challenge of your workouts as your strength and confidence develop.

• Recovery & Nutrition: Understand how adequate nutrition, protein, rest, and sleep support your training.

• Functional Strength: Discover how improving your strength can support everyday activities, from carrying groceries to climbing stairs.

Your Six-Week Strength Training Program

The guide includes two structured full-body workouts designed to be completed on nonconsecutive days each week.

Each workout includes six exercises targeting major muscle groups and movement patterns.

You'll receive:

• Workout A and Workout B with prescribed sets and repetitions

• A six-week training progression

• Exercise photographs showing starting and finishing positions

• Modifications for different fitness levels

• Guidance on training effort and rest periods

• A suggested weekly schedule with recovery days

Most sessions are designed to take approximately 40–50 minutes, depending on your experience and rest needs.

What's Included

44-page downloadable PDF, featuring:

• Nine educational sections

• Complete six-week strength training program

• 12 exercise demonstrations

• Two full-body workouts per week

• Six-week printable training calendar

• Workout tracking worksheets

• Strength progress tracker

• Weekly habit and reflection worksheet

• Exercise modification reference

• Scientific references and further reading

Who Is This Guide For?

Strong After 40 is designed for women who want to:

• Start strength training with a clear plan

• Return to resistance training after time away

• Maintain or improve strength as they age

• Build confidence using dumbbells and resistance bands

• Develop sustainable exercise habits

• Support their ability to stay active and independent

No advanced lifting experience is required. Exercises can be adjusted to individual abilities, although some health conditions or injuries may require personalized guidance.

Created by Jen Evans

I'm a certified Health & Wellness Coach, NASM Certified Personal Trainer, Women's Fitness Specialist, Senior Fitness Specialist, Nutrition Coach, and endurance coach.

Through Her Wellness Pause, my goal is to make evidence-based health and fitness education practical, accessible, and sustainable.

I believe strength training should help you feel capable, confident, and prepared for the years ahead—not overwhelmed by complicated programs or unrealistic expectations.

Strong isn't an age. It's something you continue to build.

Product Details

Format: Digital PDF

Length: 44 pages

Program duration: Six weeks

Training frequency: Two strength sessions per week

Equipment: Dumbbells, resistance band, exercise mat, and a stable support or bench where needed

Delivery: Digital download after purchase

No physical product will be shipped.

This guide is for general fitness education and is not individualized exercise, medical, or rehabilitation advice. Consult an appropriate healthcare professional before beginning if you have an injury, medical condition, or other reason to need exercise clearance.