Beginner Strength Training After 50
Beginner strength training made simple, safe, and effective for women after 50.
Strength Training After 50
If you’re ready to begin strength training but don’t know where to start, the best thing you can do is follow a simple, structured program.
So many women tell me they love guided classes—where someone walks them through the exercises step by step. That’s exactly why I created Smart Strength: Your First 30 Days inside The Elevate Practice. It gives you a clear, progressive plan so you always know what to do next.
With just two sets of dumbbells and 2–3 guided sessions each week (about 30 minutes each), you’ll learn the essential strength exercises and start building consistency.
Most women don’t start strength training because:
They don’t know which exercises are safe and effective
They think they need a gym or lots of fancy equipment
You can get stronger right at home—with two sets of dumbbells and a step-by-step program designed for women over 50.
Here are some of the most common questions I hear about Smart Strength: Your First 30 Days, and how the program is designed to meet you where you are.
Do I need special equipment?
Yes—you’ll need at least two light sets of dumbbells (for example, 3–5 lbs and 8–10 lbs). That’s it.
A resistance band and a yoga block are helpful but not required. You don’t need a full gym or an expensive setup.
Why dumbbells?
Because your muscles and bones respond best to resistance. Using dumbbells gives your body the signal it needs to get stronger and support bone density—without overwhelming your joints.
How many days a week should I train?
In Smart Strength: Your First 30 Days, we start with two days a week, and then move to three days a week as you feel steady. Each class runs about 30 minutes.
Why two days first?
Because consistency matters more than intensity in the beginning. Starting with two days a week allows you to:
Learn the exercises without overwhelm
Give your body time to recover and adapt
Build a realistic habit that fits into your life
Once two days feel solid, adding a third helps you progress faster—but by then, you’ll already have the confidence and rhythm in place.
Is this safe for osteoporosis, osteopenia, or joint issues?
Yes. Every class in Smart Strength is designed to be bone-safe and joint-friendly.
You won’t see crunches, sit-ups, or extreme twisting here. Instead, we focus on functional movement patterns like squats, hinges, pushes, and pulls—the same movements that help you in daily life.
Why does this matter?
Because many traditional programs include exercises that can actually increase risk for women with low bone density. I’ve been there myself—I have two hip replacements and low bone density. I know what to avoid and what actually helps. Smart Strength is built with safety in mind so you can get stronger without fear of injury.
Is Smart Strength for beginners or more advanced exercisers?
Both. Smart Strength is a 12-class progressive series. Each class builds on the last, so beginners feel guided step by step, while more experienced exercisers stay challenged with progressions and heavier weights.
Why does this work for both?
Because every exercise has layers. You can stick with the most accessible version or move into more advanced variations as you grow stronger. Either way, you’ll always know the right option for your body.
What results will I see?
After completing the 12 classes in 30 days you will notice:
More everyday strength (carrying groceries, climbing stairs, getting up from a chair)
Less tightness in the hips, back and shoulders
Better posture and balance
A level of accomplishment for completing 12 strength training classes. that comes from following a safe, structured plan
Why 30 days?
Because it’s long enough to notice change, but short enough to feel DOABLE. This is something that you can stick to if you followed the structured plan and you will prove to YOURSELF that you are capable of building real strength in two- three 30 minutes workouts a week!
And to make it even easier, you’ll get a downloadable PDF with your class list and calendar so you can track your progress week by week.
What is the next step after the program?
After the first 30 days, you have a strong foundation and can either repeat the classes with heavier weights or continue with new classes every week.
Keep your workouts fresh with a new Strength class every week!
Move into Stronger Every Week, our ongoing live-stream series
Build balance, stretch your hips, our build core strength our Elevate Practice Programs designed for women over age 50.
A Sneak Peek Inside Smart Strength: Your First 30 Days
Smart Strength is a series of twelve guided classes with adaptations and adjustments so you can learn HOW to make the exercises work for YOUR body,
Here’s a fun look at what you’ll find in the series:
Class 1: Foundations → We slow down, review each move, and set your base.
Fun fact: The wall push exercise fires up stabilizers that protect your shoulders.
Class 2: The Hinge → We teach your hips how to move safely.
Fun fact: Practicing the hip hinge helps you pick things up—dumbbells or groceries—without strain.
Class 3: Pull Power → Rows and pulls target posture muscles. Fun fact:
This is your “anti-slouch” workout.
Class 4: Balance Builder → Core + single-leg work.
Fun fact: Balance work trains your brain just as much as your body.
Class 5: The Combo → Squat-to-press and other big moves. Fun fact: Squat-to-press is one of the best bone-builders in the whole series.
Class 6: Mobility + Strength → Multi-plane moves with safe rotation. Fun fact: Controlled rotation helps your spine stay mobile without risky twists.
Class 7: Stronger Already → Familiar moves revisited Fun fact: Many beginners realize they’re ready for heavier weights here.
Class 8: Tempo Time → Slowing down for extra muscle activation. Fun fact: A slow curl can double muscle work—without changing the weight.
Class 9: Balance + Strength Together → Lunges and stability drills. Fun fact: These lunge variations train fall-prevention better than balance drills alone.
Class 10: Back to Basics → Squat, hinge, push, pull revisited—stronger this time. Fun fact: You’ll feel the difference from Class 1.
Class 11: Strength Endurance → Slightly longer sets. Fun fact: This is when many women say, “I didn’t know I could do that!”
Class 12: Smart Strength → Everything comes together into one confident flow. Fun fact: Many repeat this class as a “victory lap” to celebrate progress.
Ready to Start?
If you’ve been putting off strength training because you weren’t sure where to begin, Smart Strength: Your First 30 Days is your roadmap.
✔️ Designed for women 50+
✔️Easy to follow GUIDED classes that you can do on your own schedule
✔️ Clear progressions that meet you where you are
About SMART STRENGTH
Finally—a safe, structured strength plan designed for women over 50.
If you’ve ever wondered:
👉 WHERE do I start with strength training?
👉 HOW do I know which exercises are safe and effective?
👉 Can I really get stronger working out at home?
This program answers it all—with clear guidance from a best-selling author and veteran strength coach who understands the unique needs of women 50+.
What It Is
✅ 12 Smart Strength classes mapped into 30 days
✅ A simple, done-for-you plan that tells you exactly what to do 3x per week
✅ Built-in rest & recovery days so your body feels good—not worn out
✅ Every class is safe, adaptable, and progressive—created specifically for women 50+ who want strength, stability, and real results
No guesswork.
Just a proven path to get stronger, steadier, and more capable in your body.
How It Works
Press play — Start with Class One. Each class is guided, safe, and adaptable.
Follow the calendar — Know exactly which class to do each day.
Check it off — Track your progress and watch your strength add up week by week.
Need to learn the basic exercises- check out the Tutorials here.
By the end of 30 days, you will be stronger, more mobile AND have a safe plan that works for YOUR body.
💛
Note from Wini:
I created this so you’d never have to wonder:
What do I do today?
We begin with two workouts a week so you can learn the movements, then progress to three as your strength builds.
And remember: every step is adjustable.
The goal is steady progress—and in 30 days you will have worked through 12 efficient and effective strength training workouts.
Track your progress in the progress tracker so we can celebrate your progress!
Remember- exercise works when you KNOW how to work it.
🎁 Bonus Tools
📅 Your First 30 Day Calendar — Your day-by-day roadmap for the first month. No more wondering what to do.
✅ Progress Tracker Checklist — Print it, post it, and check off each workout. Celebrate every win!
✨ Together, these tools turn your workouts into a step-by-step success system—so you can stop guessing and start getting stronger.
Get Smart Strength: Your First 30 Days
