Strength training for women over 50
FREE 30 DAY STARTER GUIDE
You don't have to be perfect.
You just have to start.
Nine simple exercises, no floor work, no gym membership — mapped out over four weeks so you always know exactly what to do. Written for women over 50, by a woman over 50.
Nine standing exercises with a photo and instructions for each one
A four week plan with the sets and reps already worked out for you
Use light dumbbells, water bottles, or nothing at all
What's inside the guide
Everything you need for your first month of strength training, and nothing
you don't.
THE WORKOUT
Nine exercises, step by step
Squats, calf raises, shoulder press, bicep curls and more — easy instructions. All standing. No getting down on the floor.
THE PLAN
Four weeks, already mapped out
A simple table showing your sets and reps for every week. Two or three sessions a week, depending on how your body feels.
THE SAFETY
Warm up and cool down
The dynamic stretches to do before, and the five minute cool down after. These are the parts most people skip, and the reason most people get hurt.
THE VIDEO
Follow along with me
A full length video of this workout so you can train alongside me instead of reading from a page.
You get a little stronger every week
This is the actual progression inside the guide. You start gently, and you
build. Nothing is rushed.
Week 1
2 × 8
Week 2
3 × 8
Week 3
3 × 10
Week 4
3 × 12
Sets × reps for every exercise. By week four you're doing almost twice the work
you started with — and you'll have barely noticed it happening.
A little about me
I'm Katherine, also known as LadyK. I've loved fitness for most of my life, but I didn't start strength training in a gym until I turned 50.
After completing my Certificate III and Certificate IV in Fitness, I committed to helping other women do the same — to discover how strong, capable and confident they can be, no matter their age or where they're starting from.
I believe every woman deserves to feel strong, fit and fabulous.
This is what the workout looks like
Standing exercises, light weights, and a pace that suits you.
What women are already saying
From the FitwithLadyK community on Facebook.
"These look simple and doable, thank you."
Debby
"Thank you for teaching us exercises."
Jill
"Thank you, I can do this."
Facebook follower
ALSO FROM LADYK
A journal for your movement and your mindset
The guide tells you what to do. The journal is where you keep track of it — what you moved, how it felt, and what was going on in your head that day.
Space to log every session, so you can see your own progress
Prompts for the mindset side, not just the reps
A paperback you can keep beside you, not another app to open
Four days of overthinking vs. one click to start.
Fill out the form below to get your guide right away!
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Always check with your healthcare professional before beginning a new exercise program, particularly if you have an existing medical condition. Move at a pace that feels comfortable and stop if you experience pain or dizziness.