Build real strength, confidence, and capability after 40.
A self directed strength training program designed to help women train toward clear strength benchmarks instead of random workouts.
“I finally knew what I was working toward and how to measure it.”
What this program is
This is an 8 week structured strength training program built around clear, measurable standards.
Most women are not lacking effort. They are lacking a target.
If you’ve been working out consistently but still feel unsure if it is working, this gives you a framework to follow.
You will:
- Train three days per week
- Follow a structured, progressive plan
- Build strength week to week
- Work toward clear, realistic benchmarks
Work toward clear, realistic benchmarks
The real problem
You’re not inconsistent.
You’re not unmotivated.
You are training without a target.
Most women over 40 are doing strength training without ever knowing what strong actually means.
Constant variety and random workouts create effort without confidence.
This program changes that by giving you something to train toward.
Introducing the Strength Standards
The Built Confident Strength Standards are practical benchmarks that represent real, capable strength.
They are not elite numbers. They are realistic targets that reflect a body that is:
Strong
Resilient
Confident in the gym
Prepared for real life
Most women start below these standards. That’s expected.
The goal is measurable progress and confidence under the bar.
What you will work toward
Lower body strength
Deadlift: 1.25 × bodyweight
Back squat: 1 × bodyweight
Upper body strength
Bench press: 70% of bodyweight Overhead press: 25 lb strict press
Carrying and grip strength
Farmer carry: 50% of bodyweight Bar hang: 30 seconds
Bodyweight strength
Pushups: 15 full reps Pull up: 1 unassisted
Core and work capacity
Front plank: 90 seconds
Burpees: 10 consecutive reps
These are not elite standards. They are clear, practical benchmarks you can train toward.
Who This Is For
This program is built for women who want clarity and structure in their training.
- Women over 40 who already work out but feel unsure if it is working
- Women who want a clear training target instead of guessing
- Women who value structure over constant variety
- Women who want to build confidence before considering coaching
Who This Is Not For
This is likely not a fit if:
- You are looking for a weight loss challenge or quick transformation
- You want coaching, feedback, or accountability
- You prefer random workouts or high variety training
- You are not interested in tracking or progressing your strength
- You are not ready to train consistently three times per week
How it works
- Enroll in the program
- Get immediate access with a one time payment of $147 USD
- Open your program in CoachRx
- All workouts, demos, and structure are ready for you
- Follow the plan
- Train three times per week using the structured progression
- Build and test your strength
- Track your progress and work toward the strength standards
Important expectations
Self directed
This is a self guided program. There is no coaching or feedback included.
Structure over variety
You will follow a progressive plan, not random workouts.
Results require consistency
Progress depends on showing up and applying the program.
Why this works
Most programs focus on doing more.
This program focuses on doing the right things, consistently.
By training toward clear standards, you remove the guesswork and build confidence through measurable progress.
You stop wondering if it is working. You know.
8 weeks of structured strength training
Immediate access
FAQ
What is a strength standards program?
This is an 8 week strength training program for women over 40 built around clear benchmarks for strength, including lifts, bodyweight movements, and core capacity.
Is this a beginner program?
This is best suited for women who are already working out and ready to follow a structured strength plan.
Is there coaching included?
No. This is a self directed program with no coaching, feedback, or check ins.
Do I need a gym?
Yes. Access to basic strength equipment like barbells, dumbbells, and space to train is recommended.
Is this for weight loss?
No. This program is focused on building strength, confidence, and capability, not short term weight loss.
Not sure this is enough support?
If you’re reading this and thinking you would benefit from coaching, feedback, and accountability, this may not be the right fit.
This program is designed to be followed independently.
If you want a more personalized approach with guidance and support, you can explore strength coaching for women over 40 here.