Jan 3 (edited) • STRENGTH TRAINING
12 week strength program
Welcome to Day One of your 12-week strength journey.
Today is about learning the movements, building confidence, and setting the foundation for the weeks ahead.
Focus on controlled reps, good form, and consistency — not rushing the weight.
🔥 12-Week Strength Progression (READ THIS)
This program is about getting stronger over time, not crushing yourself every workout.
Use this rule for every exercise:
✅ Start here
- Choose a weight you can complete with good form
- Finish each set feeling like you could do 1–2 more reps
➕ When to increase weight
- If you complete all sets + reps with control
- AND your last set still feels solid👉 Increase weight slightly next time (2–5 lbs for dumbbells, 5–10 lbs for barbell)
🔁 If it feels heavy or off
•Keep the same weight another week
Or reduce reps slightly and focus on form
🚫 What we do NOT do
- No rushing reps
- No ego lifting
- No skipping rest to “burn more calories”
🧠 Strength truth
Progress =
✔ showing up
✔ better control
✔ small increases over time
Not soreness. Not exhaustion.
🔥 Coach reminder:
If you’re stronger in Week 12 than Week 1 — this program worked.
Day One Workout
1️⃣ Bicep Curl
3 sets × 12 reps
Focus: Elbows close to your sides, slow and controlled.
2️⃣ Push-Ups
3 sets × 8–12 reps
(Modify on knees or incline as needed)
Focus: Strong plank position, full-body tension.
3️⃣ Bench Press
3 sets × 10 reps
Focus: Feet planted, shoulder blades back, steady tempo.
4️⃣ Tricep Extension
3 sets × 12 reps
Focus: Elbows stacked, control the movement.
5️⃣ Forward Raise
3 sets × 12 reps
Focus: Light to moderate weight, lift to shoulder height.
🔥 Coach Note:
Choose a weight that feels challenging but doable, leaving 2 reps in reserve.
Progress comes from showing up and improving week by week.
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12 week strength program
skool.com/strongatmidlife
For women 40+ done chasing smaller. Build strength, confidence & consistency.
🔥 The long game is the strong game.
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