A complete 8-week progressive strength training program for women to follow at home. Includes three full-body workouts, exercise instructions, equipment alternatives and printable logs.
A minimum of two strength sessions per week is recommended. Workouts are structured for progression and allow for recovery. Dumbbells or suitable resistance bands required.
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Three complete full-body workouts. A minimum of two strength sessions per week is recommended. Rotate A, B and C and repeat for more training days, adjusting effort and allowing for recovery.
THE FOUNDATION PHASE
Start with the basics. Leave room to grow.
Get comfortable with the movements and find a starting resistance you can control. Build confidence and a routine you can repeat.
YOUR FOCUSGood form. A steady start.
THE CONSISTENCY PHASE
Find a rhythm you can keep.
Repeat your workouts with control. Record your resistance and repetitions so you can see when you are ready for a small increase.
YOUR FOCUSSteady practice. Growing confidence.
THE PROGRESS PHASE
Build on your foundations.
Gradually increase the challenge as your technique and recovery allow. Your guide explains how to progress without changing everything at once.
YOUR FOCUSSmall increases. Consistent control.
THE CONTINUATION PHASE
Make strength part of your routine.
Recognise the progress you have made and choose a level you can sustain. Keep rotating the same three workouts beyond week eight.
YOUR FOCUSNotice your progress. Keep going.
MONATUE—WEDBTHU—FRICSAT—SUN—
An example of three training days. With two sessions a week, continue with the next workout in the rotation the following week.
A PEEK AT YOUR WEEK
8 MOVEMENTS
Full-body workout A
Start your rotation with a complete full-body session, then continue to B and C.
Legs and glutes
Chest, back, shoulders and arms
Core
8 MOVEMENTS
Full-body workout B
A different exercise combination for the same full-body coverage. This is the second workout in your rotation.
Legs and glutes
Chest, back, shoulders and arms
Core
8 MOVEMENTS
Full-body workout C
Complete your rotation with another full-body session. Return to A for your next workout.
Legs and glutes
Chest, back, shoulders and arms
Core
The complete plan includes
All three workouts, exercise instructions, sets, reps, equipment alternatives, eight-week progression and printable training logs.
This is an overview of the structure. The complete exercise lists and instructions are included in your purchased PDF.
KEEP IT SIMPLE. MAKE IT YOURS.
One plan. More ways to train.
Everyone receives the same plan with all the listed options. Add equipment later without buying another version.
Explore the equipment options
Add resistance with weights.
Use the dumbbell versions where shown. Choose weights you can control; a lighter and a heavier pair can give you flexibility across the different movements.
SAMPLE PROGRESSION
Bodyweight squat → dumbbell squat when you are ready to add resistance.
Another way to add resistance.
The same plan includes resistance-band alternatives where listed. Use suitable long bands or tubes; mini loop bands alone do not cover the program. Some movements need a compatible secure anchor.
SAMPLE ALTERNATIVE
One-arm dumbbell row → one-arm band row with a suitable secure anchor.
Useful for selected movements.
Some movements can be performed using just bodyweight, including push-ups, planks and dead bugs. Dumbbells or suitable resistance bands are required for the full plan.
BUILD FROM WHERE YOU ARE
Bodyweight options help you practise selected movements. They are not a complete equipment-free version of the program.
Equipment is sold separately. Follow the guide and your band manufacturer’s setup instructions.
FROM CAROLINE GLADWIN
Strength for every chapter.
Certified Personal Trainer & Health Coach, with more than 20 years of experience working with women.
BEFORE YOU BEGIN
A few good questions.
Is this suitable if I’m new to strength training?
Yes, this program is suitable for beginners and women of all fitness levels. Start with foundational movements, choose manageable resistance and build at your own pace. Follow the exercise disclaimer below.
Do I need a gym or expensive equipment?
No gym or expensive setup is needed, but you will need dumbbells or suitable resistance bands. Some movements use just bodyweight. Certain band exercises require a compatible secure anchor. A stable chair or raised surface can be useful for modifications. Equipment is not included in the $29 price.
How often should I train?
A minimum of two strength sessions per week is recommended. Complete Workouts A, B and C in rotation, and repeat them for additional sessions, including four, five or more training days if that suits your routine and recovery. Each session is a complete workout. Allow recovery between demanding full-body sessions and adjust resistance and set count when training more frequently.
Can I add resistance bands later?
Yes. Everyone receives the same plan with all the listed exercise options. Start with the options that suit your current equipment and use the band alternatives when you add bands. You do not need to buy another version.
Is it for women in perimenopause or menopause?
Yes, this program is suitable for women in midlife transitions, including perimenopause and menopause. It offers a practical strength routine you can follow at home.
Does the $29 plan include personal coaching?
This is a self-guided workout plan. Personal coaching, one-to-one advice and form checks are not included. You follow the program independently, at your own pace.
What do I receive after purchasing?
You receive the 27-page Tenacity Fitness 8-Week At-Home Strength Plan as a downloadable PDF. It includes all three workouts, exercise instructions, equipment alternatives, sets, reps, rest guidance, eight-week progression and printable logs. No physical product is shipped.
This self-guided program provides general fitness information. It is not medical advice, treatment or a rehabilitation program. If you have an injury, a medical condition or concerns about exercising, consult a qualified healthcare professional before starting. Stop exercising if you experience pain, dizziness or unusual symptoms. Choose versions you can perform safely and independently.
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