What is the 8 week beginner strength series?
Designed explicitly for midlife women looking to improve their fitness, this 8-week beginner program introduces the foundations of strength training for women and gradually increases in intensity to build confidence, strength, and momentum.
I created this program as a personal trainer and menopause health coach to lower the barrier to entry for women who want to build strength, and support their long-term health. While diets and trends come and go, one thing all medical experts agree on is this: lifting weights is essential to aging well.
Here’s why strength training is a non-negotiable for women in midlife:
Metabolic Health
Strength training increases lean muscle mass, which boosts metabolic function. More muscle means improved metabolism, making it easier to maintain a healthy weight as you age.
Bone Health
Regular strength training for women helps improve bone density and reduces the risk of osteoporosis
and fractures.
1 in 2 women over 55 will sustain an osteoporotic fracture, often in the hip, shoulder, or wrist, impacting independence and quality of life.
Balance & Stability
Strength training enhances core strength and stability, reducing the risk of falls and injuries that become more common in midlife.
Mental Well-being
Strength training has also been shown to reduce symptoms of anxiety and depression, helping women feel more confident, capable, and in control.
This 8-week program is delivered entirely online through short, effective home workouts that make starting (and sticking with) fitness simple and sustainable, no matter your current level.
Did you know...
Women lose 3–5% of muscle mass per decade starting at age 35.
By 50, strength losses can reach up to 15% per decade.
And during perimenopause, bone density and muscle mass loss accelerates.
By age 60, women typically lose muscle at a rate of 1–2% each year, unless they actively train to maintain it.
In the UK, fewer than 15% of women aged 40–60 lift weights regularly.
This loss of muscle impacts not only strength, energy, and independence, it also changes your body composition, making it harder to manage weight gain and one of the most common concerns I hear from clients: belly fat loss.
Unless you train and fuel your body correctly, these changes will continue year after year.
But here’s the good news: It’s not too late!
You can reverse this decline, regain strength, and reshape your body with targeted strength training for women home workouts and consistency.
Why I created this program
Strength training for women has the potential to transform your physical appearance and enhance your overall quality of life.
As a personal trainer, I’ve spoken to countless women who feel frustrated by the physical changes that come with age. The most common request I hear? Belly fat loss. Despite their best efforts, many aren’t seeing the weight loss results they’re hoping for.
Often, it’s because they’re stuck at either extreme: overexercising with endless cardio and undereating, or not moving enough and overeating. The truth is, there’s a balanced approach that works and it doesn’t have to be hard or extreme. Most women simply lack the right guidance or feel overwhelmed by the conflicting information out there.
During menopause, the drop in oestrogen accelerates muscle loss and weakens bones. Strength training for women offers undeniable benefits as building lean muscle promotes bone density, increases muscle mass, boosts your metabolism, improves body composition, and helps preserve your independence as we age.
This programme was created for midlife women who want efficient, effective, results-driven home workouts, but may feel unsure of where to start. I've got you covered.
Let's get started.
What can you expect at the end of
8 weeks?
Delivered by a personal trainer, this programme will introduce you to the basics of strength training. You will finish knowing how to lift weights and keep yourself strong.
You will start to change your body composition from having less body fat to more lean muscle and definition.
More lean muscle will improve your resting metabolic rate, making it easier to achieve and sustain weight loss.
You will be improving your bone health, reducing your risk of osteoporosis, falls, fractures and frailty as you age.
Regular strength training will accelerate belly fat loss and improve your insulin sensitivity as increased muscle mass helps to regulate your blood sugars more effectively. This lowers your risk of developing type 2 diabetes and helps to manage sugar cravings.
Home workouts help to establish sustainable exercise habits that will serve as the foundation for long-term success in your fitness journey and for longevity.
You will be so surprised at how your confidence increases as you get stronger across the weeks.
Feeling strong has a positive, powerful knock on effect to all areas of your life.
To make the most of this program you will need:
A yoga mat
Resistance bands
Two sets of dumbbells - 2kg and 4kg are ideal starting weights
The 8-Week Beginner Strength Series is designed for women ready to build strength, improve their body composition, and support bone health, all through safe, effective home workouts that don’t require hours in the gym.
Start your journey to sustainable weight loss and long-term strength today.
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© 2023 for Edwina Jenner Created by Hannah O'Donnell
