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Strong After 40 workout plan and protein guide for women over 40, printable PDF
  • Strong After 40 workout plan and protein guide for women over 40, printable PDF
  • Strong After 40: Workout Plan for Women Over 40
  • Strong After 40: Workout Plan for Women Over 40
  • Strong After 40: Workout Plan for Women Over 40

Strong After 40 | Workout Plan for Women Over 40, Perimenopause Strength Training & Protein Guide

A beginner-friendly strength training and protein guide for women over 40: two home workouts, a 4-week plan, a protein food list and trackers. 16 printable pages, US Letter and A4.
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Planner description

Feel stronger in perimenopause and beyond. Strong After 40 is a simple, beginner-friendly strength training and protein guide for women over 40, with two home workouts, a 4-week workout plan, a protein food list and easy trackers. No gym needed. From our 40s, muscle gets easier to lose and harder to build, and falling estrogen speeds that up. The good news: muscle responds to training at any age. This guide focuses on the two habits that make the biggest difference, eating enough protein and lifting something a few times a week. Instant download: 16 printable pages, in US Letter and A4.

📖 What's inside

  • Welcome & why muscle matters now (muscle, bones and menopause)
  • How much protein you need, with a simple chart by body weight
  • Protein cheat sheet: 32 everyday foods with grams of protein
  • Build a protein-rich meal: easy breakfast, lunch, dinner and snack ideas (25–30 g per meal)
  • Strength basics: how often, sets, reps and a form checklist
  • Workout A & Workout B: beginner-friendly home workouts with easier and harder options
  • Your 4-week workout plan: about 25 minutes per session, tick as you go
  • Movement snacks for busy days
  • Creatine & supplements: an honest look at what might help
  • Protein tracker
  • Workout log for your weights and reps
  • Progress check-in every 4 weeks
  • My next steps

💪 Who it's for

  • Women in their 40s and 50s in perimenopause, menopause or beyond
  • Beginners, or anyone getting back into exercise
  • Anyone who wants to protect muscle and bones with simple, doable habits at home

📦 What you get

  • US Letter (8.5 x 11 in) PDF
  • A4 (210 x 297 mm) PDF

Print at home, or fill in on a tablet with a PDF app.

✨ How it works

  1. Complete your purchase
  2. Download your files straight away from the order confirmation page or your email
  3. Print or open on your tablet and start this week

💡 Good to know

  • This is a digital product. No physical item will be shipped.
  • This guide is for general information and education, not medical advice. Please check with your doctor before starting a new exercise routine or supplement, especially if you have a health condition.
  • For personal use only. Please do not share, resell or redistribute.
  • Because this is a digital download, returns and exchanges are not accepted. If anything goes wrong with your files, send me a message and I'll happily help.
  • Designed with the help of advanced AI tools, then carefully reviewed, edited and finalized by Way to Plan.

Also in the shop: the Perimenopause Symptom Tracker and The Perimenopause Plate food guide.

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4.9 Great
Average rating based on 408 shop reviews

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About Maya
Hey, I’m Maya, I’m Obsessed with notebooks!
Living with my ADHD has its ups and downs, But it taught me the importance of staying organised. Sure, focusing can be tough, but i’m all about finding tricks to make it easier.

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