Forever Strong
Best for: Graduates of The Basics, or women with strength-training experience
An ongoing strength program that keeps progressing for as long as you do.
Learn more →Beginner
The Basics
A 6-week foundation in the movement patterns every woman over 40 should own.
About this program
The Basics is the program for every woman in her 40s, 50s, and 60s interested in beginning a strength program. It's a six-week introduction to the movement patterns that protect your bones, joints, and posture for the years to come — taught from the ground up.
You'll train twice a week for 25 to 30 minutes. Each workout pairs short demonstration clips with longer deep-dive tutorials, so you learn how to move well before you ever try to move heavier. By the end of six weeks, you'll have the form, the vocabulary, and the confidence to keep training.
This is for you if…
- You've never lifted weights, or it's been years since you have
- You've tried random workouts and want a real plan that builds on itself
- You want to protect bone density, balance, and joint health as you age
- You're returning to training after a long break
What you'll build
Bone density and joint protection
Resistance training is the most evidence-backed intervention for preserving bone mineral density through perimenopause and beyond.
Posture and everyday capability
Standing taller, lifting groceries, getting up off the floor, climbing stairs without thinking — the kind of strong that shows up in your real life.
Confidence under load
Learn what each movement should feel like before you add weight. No more guessing.
How it's structured
- Two strength workouts per week, structured to give your body time to adapt and recover
- Each session is 25–30 minutes — six exercises, demonstrated step-by-step
- Short 7–15 second demo clips for quick reference, plus 45–90 second deep-dive tutorials when you want to understand the why
- Structured progression so you build on the knowledge and capability gained in previous workouts.
What you'll need
- Dumbbells (we recommend an adjustable set)
- A resistance band
- A sturdy chair, bench, or step
- No gym required
From Nikki and Kami
We designed The Basics for woman who want to start strength training but don't know how. Every exercise, every cue and the planned progression is there because building a foundation is fundamental before progressing.
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Learn more →Ready to start The Basics?
Start strong for just $7.
Full access to The Basics and every other program. Cancel anytime.