Strong Family Wellness · Self-guided strength
Home edition · Four weeksBack in Shape
After 40
Restart strength training at home with a clear four-week plan: three strength sessions and three scheduled 30-minute walks each week, using four familiar strength movements.
$39 one-time
Four-week program · App access: five weeks (35 days) from purchase.
Before you purchase: Change-of-mind refunds must be requested within three days of purchase and before your first login to Trainerize. Once you log in, change-of-mind refunds are unavailable.
Review purchase detailsRead the equipment, support and refund details below before continuing to checkout.
Make the next workout easier to start
Know what to do.
Build a week you can repeat.
Returning to training can mean figuring out exercises, weights and a schedule all at once. This plan gives you a consistent structure, a gradual starting dose and a way to record what’s working.
01 / PRACTICE
Keep the movements familiar
Repeat four strength movements across the program. Start light, work with control and leave room to learn.
02 / PROGRESS
Use a clear next step
Follow simple rules for repeating a load, adding repetitions or making a small weight increase when you’re ready.
03 / FOLLOW THROUGH
Have a smaller backup
A shorter-session option and missed-day guidance help you pick the routine back up without cramming workouts together.
Inside the Home program
The whole starting routine, in one place.
We’ve kept the structure practical: strength on Monday, Wednesday and Friday; 30-minute walks on Tuesday, Thursday and Saturday; and a simple workout record.
Follow the plan independently, with app/account help and one basic exercise-swap request by email to bewell@strongfamilywellness.com during your 35-day access period. Personal assessment, full-plan customization, form review, calls and ongoing one-to-one coaching are not included.
- Twelve scheduled strength sessions
Warm-up, exercise order, sets, repetition ranges and rest guidance. - Four core movements
Split squat (with stable hand support as needed), dumbbell Romanian deadlift, dumbbell floor press and supported one-arm dumbbell row. - Twelve scheduled walks
30 minutes on Tuesday, Thursday and Saturday each week. - Load-progression and backup rules
Know when to repeat, when to progress and how to handle a shorter day. - A reusable workout log
Record your sessions, loads and what to do next time.
Your setup
A few essentials.
No bench required.
- Dumbbells with suitable lighter and heavier options. Adjustable dumbbells work well; one fixed pair may not suit every exercise.
- A stable countertop or securely positioned sturdy chair for light support.
- Clear, non-slip floor space with room to exercise safely. An exercise mat is optional.
Your week
Plan for real life.
Your calendar schedules strength on Monday, Wednesday and Friday, with 30-minute walks on Tuesday, Thursday and Saturday. Budget about 30–40 minutes for each strength session including preparation and rest; learning the movements may take longer.
Keep at least one day without strength training between sessions. If you miss a day, resume on the next suitable day. You may take longer than four weeks to complete all twelve sessions.
App access is five weeks (35 days) from purchase, including time to get started. Access ends after 35 days even if you have unfinished sessions.
A good fit if
You want a clear restart.
- You’re a generally healthy adult around 40 or older returning to regular strength training.
- You can exercise independently, follow movement instructions and get down to and up from the floor safely.
- You have the equipment above and want a structured plan without ongoing one-to-one coaching.
Choose individual guidance first if
Your starting point needs more support.
Pain, an injury, recent surgery, balance difficulties or another limitation affects your ability to train. This general fitness program is not rehabilitation or treatment for a medical condition.
If you have a chronic condition, talk with your clinician about suitable activity. Previously inactive adults should check before starting vigorous exercise.
Before you start
A few useful answers.
What should I expect after four weeks?
You’ll have a record of the sessions you completed, practice with the movements and information about loads and a schedule that work for you. Results vary. We don’t promise a particular amount of weight loss, muscle gain or a transformed body in four weeks.
How will I receive the program?
After purchase, check your email for your Trainerize account invitation and receipt. Follow the invitation to set up your account and sign in. The Home program is assigned in Trainerize. You have five weeks (35 days) of app access from purchase for the four-week program, including time to get started. Email bewell@strongfamilywellness.com if you need app or account help.
Are exercise demonstrations included?
Yes. The program includes demonstrations for the bodyweight split squat, dumbbell Romanian deadlift, dumbbell floor press and supported one-arm dumbbell row. Read the workout instructions too: they explain optional stable hand support and how to use a secure home support in place of the bench shown in the row demonstration.
What support is included?
During your 35-day access period, email bewell@strongfamilywellness.com for app/account help and one basic exercise-swap request. This remains a self-guided program, without ongoing one-to-one coaching, form review, calls or full-plan customization. Pain or injury questions need appropriate individual assessment; injury assessment and treatment are not included.
What will it cost?
$39 USD as a one-time payment for the four-week Home program, with five weeks (35 days) of app access from purchase. There is no recurring program subscription.
What is the refund policy?
Change-of-mind refunds must be requested within three days of purchase and before your first login to Trainerize. Once you log in, change-of-mind refunds are unavailable. Email bewell@strongfamilywellness.com using the email address for your purchase. Your Home access ends when a refund is issued. If access or delivery is not working as described, contact us for help. This policy does not limit your rights under applicable law.
Back in Shape After 40 · Home
A manageable place to begin again.
Build a repeatable strength routine, follow your weekly walking schedule and keep track of the next step.
$39 USD · one-time payment · 35 days of app access from purchase.
Before you purchase: Change-of-mind refunds must be requested within three days of purchase and before your first login to Trainerize. Once you log in, change-of-mind refunds are unavailable. Email bewell@strongfamilywellness.com using the email address for your purchase. Your Home access ends when a refund is issued. If access or delivery is not working as described, contact us for help. This policy does not limit your rights under applicable law.
Continue to checkout · $39Checkout and app delivery are through Trainerize. This is a self-guided program for new clients, with app/account help and one basic exercise-swap request by email during your 35-day access period. There is no recurring program subscription.