12-Week Strength Foundations for Women 35+

What it is: A beginner-friendly strength program that teaches lifting in a simple progression so women stop feeling lost in the gym and start feeling confident.

Best for: Women who are new to lifting (or restarting) and want structure + form confidence, without hardcore vibes.

What’s included

• 12-week beginner lifting program (gym + home version)

• Simple progression system (exactly how to increase reps/weight weekly)

• Video tutorials (exercise demos + key cues)

• Weekly check-in + “form focus of the week”

• DM support Mon–Fri (light) for quick questions + form check clips

Training Structure (very beginner-proof)

3 days/week with a consistent pattern so it’s easy to follow.

Weekly Schedule (example)

• Day 1: Lower Body Foundations (squat pattern + hinge pattern)

• Day 2: Upper Body Foundations (push + pull + arms)

• Day 3: Full Body + Core (light conditioning option)

• Optional: 10–15 min mobility flow 2–3x/week

12-Week Progression (skill → strength → confidence)

Phase 1 — Learn the Patterns (Weeks 1–4)

• Controlled tempo, simple sets/reps

• Machines/DBs prioritized (less intimidation, more stability)

• Weekly focus: squat, hinge, push, pull, carry, brace

Phase 2 — Build Strength Safely (Weeks 5–8)

• Add load gradually, keep form clean

• Introduce 1–2 “main lifts” per day (still beginner-friendly)

• Strength markers: reps improve, weight increases, better control

Phase 3 — Level Up & Own the Gym (Weeks 9–12)

• Slight intensity increase + optional accessory upgrades

• “Confidence sets” (same lift weekly so they feel progress)

• Week 12: deload + progress review + next-step recommendations