The 12-Week Beginner Strength Training Program for Women 40+
You KNOW you need to start strength training. You just have no idea where to start.
Maybe you've been told you're losing muscle or bone density,
and suddenly strength training feels a lot less optional.
Maybe you've noticed your body getting softer,
even though the number on the scale hasn't changed much.
Or maybe you've been saying you're going to start lifting weights, but are worried about:
if you’re choosing the right exercises for your goals
potentially injuring yourself
if your form is correct
what equipment you actually need (and what is a waste of $$$)
how much weight you should start with
But every time you try to start, you end up with 35 different exercises, conflicting advice, and absolutely no idea what you're supposed to do.
And doing ANY of it at a gym? Absolutely not.
So you put it off. Again.
That ends here.
Strong Start gives you a complete, beginner-friendly strength-training program designed specifically for women 40+ who are ready to stop guessing and start getting stronger.
No gym required. No complicated routines. No wondering what workout comes next.
Just a plan, a program that shows you exactly how to follow it, and 12 weeks to start building strength and confidence.
$47 one-time payment · 16 weeks of app access
Your body is changing. Doing nothing isn't going to stop that.
After 40, changes in hormones, activity, and aging can make maintaining muscle and bone health increasingly important.
And if you've already been told you have low bone density or are losing muscle, you probably don't need another reminder that strength training matters.
You need someone to show you where to begin.
Because knowing you should lift weights and knowing HOW to lift weights are two very different things.
And no, randomly grabbing a pair of dumbbells and copying whatever workout showed up on Instagram today isn't much of a plan.
You deserve something better than guessing.
Meet Strong Start: Your first 12 weeks, already figured out.
Strong Start takes the guesswork out of beginning a strength-training routine.
Instead of piecing together workouts from social media, you'll have a structured program that tells you what to do, how to do it, and how to progress as you get stronger.
Here's what you get:
1. Your complete 12-week strength-training program
Two full-body dumbbell workouts organized into a three-day weekly schedule, with a progression plan to help you gradually build strength.
2. Your workouts delivered through an easy-to-follow program
Open your program, pull up your workout, and follow the plan. No more trying to remember which exercises you're supposed to do.
3. Exercise demonstrations, form cues & modifications
Not sure what an exercise looks like? Watch the looping video demonstration. Need a different variation? Review the available modifications and instructions.
4. Your downloadable Strength Training Starter Guide
Learn how to choose your weights, understand sets and reps, practice foundational movements, and make progress without overcomplicating everything.
5. 16 weeks of workout app access
You'll have four extra weeks beyond the 12-week program to accommodate busy schedules, missed workouts, and real life.
All for $47. No subscription. No surprise monthly charges.
Inside, You’ll Get a Simple System That Actually Makes Sense
✅ Quick Guide to BMR + Easy Calculator
Ever wonder why eating “less” didn’t magically lead to fat loss?
Your BMR (Basal Metabolic Rate) is the number of calories your body needs just to exist.
If you don’t know this number, everything else is a shot in the dark.
This guide shows you:
Why under-eating can stall fat loss
Where your true baseline actually is
How to stop unintentionally sabotaging progress
No more guessing. No more extremes.
✅ How to Calculate TDEE (Total Daily Energy Expenditure)
Your workouts are only a piece of the puzzle.
Your TDEE includes:
Daily movement
Training
Your actual lifestyle
Once you know this number, you’ll finally know:
What to eat for fat loss
What to eat for muscle gain
How to maintain without yo-yo dieting
This is the missing link between effort and results.
✅ The Magic Macros Machine
This is where things click.
Instead of complicated formulas and spreadsheets, you:
Plug in your numbers
Click once
Get your personalized protein, carbs, and fats
This means:
Better energy
More satisfying meals
Less overeating
Fewer “what should I eat?” moments
Nutrition becomes clear instead of stressful.
✅ Macro Mastery (Quick, Straightforward Videos)
Carbs aren’t evil. Fat isn’t the enemy. Protein isn’t magic — but it is powerful.
These short videos explain:
What each macro actually does in your body
Why protein keeps you full
How carbs support workouts and recovery
How fat impacts hormones and satisfaction
So instead of following random rules, you start making confident choices.
This Is For You If…
You’re tired of spinning your wheels
You want fat loss without extremes
You want numbers that actually apply to your body
You’re done guessing and ready for clarity
And at $7, this isn’t a “think about it for weeks” decision.
It’s a:
👉 “Why wouldn’t I want to finally understand this?” decision.
👉 Unlock Master Your Macros for $7 (lifetime access)
Give yourself the answers you’ve been missing — and stop letting confusion slow you down.
Because once you understand your numbers?
Everything else gets easier.
About Your Coach
I'm Lindsay Zahner, a Board-Certified Health & Wellness Coach (NBC-HWC), 100-ton ship captain, and creator of Sailor Health Coaching.
I've been helping people just like you get out of the endless cycle of failed diet and exercise programs and help you finally get consistent results that STICK so that you can say goodbye to yo-yo dieting, feel confident in making healthy choices (that you actually enjoy), and capable of creating and sticking to a plan that you LOVE.
I'll give you the tools to tackle any future dream or goal that you can imagine!
In Health,
Coach Lindsay
Board-Certified Health & Wellness Coach (NBC-HWC)
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