24 sessions, all written out
Every workout of the 12-week plan, with exercises, sets, reps, rest, and one simple rule for when to add weight.
Strong for the Long Run · Book 1
Strength Training for Women Over 40
A 12-Week Dumbbell Plan for Beginners
Two 30-minute workouts a week, at home, with two pairs of dumbbells, a chair, a wall, and your kitchen counter. Every session is written out for you — what to do, how many reps, how long to rest, and how to tell when you’re ready for heavier weights.
- 12weeks
- 2×a week
- ~30minutes
Free download
Printable workout log & milestone checks
For readers of the Kindle edition — and anyone who wants extra pages: the full 12-week log for Sessions A and B, plus the Week 0, Week 4, and Week 12 milestone checks. Ten pages, ready to print. No sign-up required.
strength-training-women-over-40-logs.pdf 10 pages · PDF · 1.2 MB Download the free log
Inside the book
A plan you can follow tomorrow
12 movements, 3 levels each
Every exercise has an easier and a harder version, so you can start where you are and still be challenged in week twelve.
Built for real weeks
What to do after a missed session, a bad night’s sleep, or a whole week away — without guilt or “make-up” workouts.
Food that supports training
Five simple eating habits, six high-protein recipes, three example days, and an honest look at supplements.
A look at the exercises
Clear illustrations for every move
Illustrations in the Kindle edition are in full color; the paperback is printed in black and white.
Editions
Paperback or Kindle
Paperback
137 pages · 7 × 10 in · write-in workout pages
$17.99Kindle eBook
Full-color illustrations · phone-friendly session tables
$7.99US list prices. Availability and prices may vary by Amazon marketplace. New listings can take a few days to appear in Amazon search.
Honest about what this book is
This book provides general information about exercise and nutrition. It is not medical advice and not a personal exercise prescription. If you have a heart condition, osteoporosis, a recent injury or surgery, or another health condition, talk to your doctor before starting. The text and illustrations were created with AI assistance and checked against published guidance; they have not been reviewed by a certified trainer or physical therapist.