Stonger, Fitter You Programme
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Stonger, Fitter You Programme *
Strength training for women 40+, wherever you are
If you want to feel stronger, more energised and properly at home in your own body, but getting to a weekly class in Ilkeston isn't going to happen, this one's for you.
Stronger, Fitter You Online is the same programme I run in person, built for women in their 40s and 50s who want to train at their own pace, in their own space, without faffing about with fads or punishing workouts.
Real coaching. Proper strength training. Absolutely zero shouting.
IT’S TOTALLY OK IF…
• You haven't exercised in a while (or ever, really)
• You've tried getting fit before and it didn't stick
• You're knee-deep in perimenopause, menopause, or just generally knackered
• You have no idea what you're doing in a gym and would rather not find out in public
• You don't feel strong yet
• The idea of another class or video subscription makes you want to lie down
This is designed with all of that in mind. You don't need to be fit to start. You just need to be willing to show up, in your own time, in whatever workout gear you already own.
HOW IT ACTUALLY WORKS
If you're ready to feel stronger, boost your energy, and take back control from hormonal chaos, this programme is for you.
You don’t need to be super fit or bursting with motivation. You just need a willingness to show up, try something new, and give yourself the support you deserve (with a bit of laughter along the way).
We’ll build strength, confidence, and habits that work with your body and not against it.
WHAT WE FOCUS ON
Everything is built around strength training, because strength quietly holds up the rest of your life:
• Energy that lasts past 3pm
• Bones and joints that hold up
• Confidence in your body
• Independence as you get older
• A head that feels a bit less full
Alongside the lifting, we work on:
• Moving well and safely
• Building consistency without burning out
• Getting comfortable with weights and equipment
• Letting go of the all-or-nothing thinking that's had you starting and stopping for years
No extreme workouts. No punishment. No diet culture.
Just getting stronger, steadily.
How it works
6 In-Person Strength Sessions (Ilkeston)
• Rolling monthly membership
• New members are encouraged to commit to 8 weeks initially (that's about how long it takes for things to properly click)
• Cancel anytime with 14 days' notice
• Limited spaces so coaching quality stays high
Many people carry on long term and move to a lower ongoing rate. If you decide it's not for you, you'll still walk away knowing how to train properly on your own.
Investment
Stronger, Fitter You Online is £79 per month
This includes:
✅ Your full strength programme in the app, updated as you progress
✅ Form video reviews whenever you want feedback
✅ A monthly 30-minute one-to-one coaching call with me
✅ The group chat and wider community
✅ Lifestyle support around nutrition, walking and stress
✅ Ongoing programming so you’re not stuck doing the same thing for ever
Rolling monthly membership. New clients are encouraged to commit to 8 weeks initially. Cancel any time with 14 days' notice.
Prefer to train in person?
If you're in Nottinghamshire or Derbyshire and you'd rather be in the room, I also run small group personal training at The Luna Shala in Ilkeston every Tuesday evening. Same programme ethos, coached face-to-face.
Have a look at the in-person version here: [link to /stfu]
Not sure which is right for you? Book a free call and we'll work it out together.
GET STARTED WITH A FREE CALL
The first step is a short, no-pressure call. Nothing to prepare, no forms to fill in beforehand.
On the call:
• We'll chat about what you're hoping for and what's getting in the way
• I'll explain how the online programme works in plain English
• I'll be honest about whether this is the right fit (and if it's not, I'll tell you)
No obligation. Just a conversation.
Frequently asked questions
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Nope. Most members train at home with a few bits of kit (dumbbells, a mat, maybe a resistance band). If you do go to a gym, even better, you'll have more options. We'll work out what you've got on the free call.
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A pair of adjustable dumbbells or a small set of different weights will get you a long way. Nothing fancy. I'll help you figure out what to get if you're starting from scratch.
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You can send me a video of any lift you're not sure about and I'll give you proper coaching feedback. That's one of the biggest differences between this and a random app.
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Plan for around three strength sessions a week, 30 to 45 minutes each. You pick when. If one week you can only manage two, that's fine too. Consistency beats perfection every time.
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The app is genuinely the easiest I've found. If you can use WhatsApp, you can use this. And I'll walk you through it when you start.
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Yes. This is actually what a lot of my online members are working through. Strength training is one of the most useful things you can do in this stage of life, and I'm a qualified menopause specialist, so you're in safe hands.
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No. Loads of women 40+ join because they want to feel stronger, more capable and more at home in their body. Menopause is part of the picture for many, but it's not the whole story.
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Completely fine. The programme meets you where you are. We start where you are, not where a magazine reckons you should be.
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It's a rolling monthly membership. New members are encouraged to give it 8 weeks initially, because that's roughly how long it takes for things to click. After that you can cancel any time with 14 days' notice.
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If you're near Ilkeston, come along to the in-person sessions at The Luna Shala on Tuesday evenings. Details are on the main STFU page.
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Easiest thing is to book a free 15-minute call. Free 15 minute call .Or email me at rosie@blossomwithrosie.co.uk and I'll happily answer anything.