A structured 12-week strength programme for women in their 50s and 60s who want to get properly strong, safely.

What you’ll do:

• 3 full-body sessions a week, about 40 minutes each
• Squats, hinges, presses, rows, carries and lunges, taught step by step
• A clear plan for adding weight over time, so you keep progressing
• Mobility and recovery routines for hips, shoulders and back
• Practical guidance on eating for strength, sleep and recovery

What you get: 10 lessons: a start-here safety lesson, how the programme works, three 4-week training phases (each with three written workouts, sets, reps and rest times), a full exercise library with step-by-step technique, easier and harder versions, a mobility and recovery lesson, an eating-for-strength guide, a troubleshooting FAQ and a printable training log.

You’ll need: two or three pairs of dumbbells (for example 2, 4 and 6 kg to start), or a gym. A sturdy chair or bench.

Format: written, step-by-step lessons (no video). New phases unlock every 4 weeks.

General fitness education, not medical advice. Check with your doctor before starting, especially if you have osteoporosis, a heart condition, high blood pressure, or joint problems.