A premium strength, fat-loss, mobility, bone-health and nutrition system built for busy women over 40 who want to feel stronger, leaner, more confident, and more energetic — with a plan they can actually follow.
One-time purchase · Instant PDF download · App unlock code included · Created by Ken Hoyer
This program is for women who want a clear, structured plan — not a random collection of workouts. If any of these sound like you, this was built for you.
The program uses smart progression — RPE-based loading, controlled tempo, and joint-friendly movement choices.
Protein targets, plate-method nutrition, and resistance training designed to preserve muscle while reducing body fat.
Weight-bearing strength training, balance work, and calcium/vitamin D guidance specifically for women in midlife.
3 strength sessions per week, 35–50 minutes each, with optional conditioning add-ons. Fits real life.
The PDF program and the guided app workouts are designed to work together. Buy once, use both.
All 3 phases with sets, reps, coaching cues, exercise substitutions, nutrition system, meal templates, grocery list, and progress tracking sheets. Instant download.
Your purchase includes an unlock code (STRONG40WOMEN) that activates all 9 Women's workouts in the free BPF app — with rest timers, coaching cues, and set tracking built in.
Bone health, recovery non-negotiables, midlife coaching notes, and a weekly success calendar tailored specifically for women navigating hormonal changes and midlife physiology.
Protein targets, a practical plate method (no counting every macro), meal templates, and grocery lists. Calcium-rich food guidance for bone health included.
A 12-week progress dashboard to track weight, waist, workouts, steps, protein score, sleep, and progress notes. Review weekly — look for trends, not noise.
Every exercise in the program links directly to a full coaching guide with photos, technique cues, substitutions, and faults to avoid. Clickable in the PDF and in the app.
Each phase builds on the last. You follow the PDF and unlock the matching guided workout in the app. Every session has rest timers, coaching cues, and set tracking.
Learn movement patterns, build muscle-friendly routines, improve posture and core control, and lay a strong base before increasing intensity. Win this phase by showing up and leaving feeling better than when you arrived.
Turn consistency into measurable progress. Add a rep or a little load when form is clean. Focus on progressive overload without sloppy reps. Add reps before adding weight.
Feel stronger, leaner, and more capable while keeping recovery in the plan. Confident effort, muscle-friendly overload, and finishing the 12 weeks feeling powerful — not burned out. Quality beats ego.
The PDF and the app are designed to work together as one system. Here's exactly what happens after you purchase.
After checkout you'll be sent directly to your download page. Save the PDF to your phone or computer. It contains all 12 weeks, nutrition, tracking sheets, and your app unlock code.
Go to app.bpfvirtual.org/strong-after-40.html on your phone or browser. No account required — the app is free and works on any device.
Type STRONG40WOMEN into the unlock field on the Strong After 40 page. This unlocks all 9 Women's guided workouts on your device instantly.
Use the PDF to understand each phase, review nutrition, and track progress. When it's time to train, open the matching workout in the app — rest timers, coaching cues, and set tracking all built in.
Fill in your 12-week progress dashboard every Sunday. Look for trends — weight average, waist measurement, workouts completed, protein score, sleep. What gets measured gets adjusted.
Both options include the full Women's program PDF and the 9 guided app workouts.
The PDF is instant. The app workouts unlock in 60 seconds. The only thing left is deciding to start.
Fat loss, muscle building, sleep, hormones, mobility — practical PDF guides that work alongside the BPF app. Learn it in the guide. Do it in the player.