Best Workout Plans & Strength Training for Women

Build Strength, Burn Fat & Get Results – At Home or in the Gym

🏋️‍♀️ Structured workout plans for every fitness level
🔥 Strength training, weight loss & full-body workouts
🏠 Home & gym workout options with guided plans
💪 Beginner-friendly to advanced fitness programs
🎯 Dumbbell, HIIT & resistance training for women

Revive and Renew – Fit Over 40 TRANSFORMATION PROGRAM

Struggling with stubborn fat, low energy, or hormonal changes? If it feels like your body isn’t responding the way it used to, Revive & Renew is designed exclusively for women 35+ who want to regain their strength, energy, and confidence while navigating perimenopause and beyond. This program helps you take control of your body, balance your hormones, and transform the way you look and feel.

What’s Included:

✅ Smart, Joint-Friendly Workouts – Four strength-based workouts per week that combine muscle-building, low-impact cardio, and mobility work for effective fat loss and body sculpting. Workouts progress after 4 weeks to keep you challenged.
✅ Hormone-Balancing Strategies – Fitness, nutrition, and lifestyle techniques tailored to support hormonal health, boost metabolism, and fight stubborn fat.
✅ Simple, Sustainable Nutrition – A metabolism-friendly eating plan that works with your body, not against it, to help you lose fat, build muscle, and feel amazing.
✅ Weekly Coaching Lessons – Over 50 lessons covering fitness, hormones, diet, supplements, and how to navigate the changes happening in your body. Learn what’s coming so you can tackle it head-on.

Who is it for?

This program is perfect for women 35+ who are ready to take back control, overcome age-related weight gain, and feel strong, lean, and vibrant. Whether you’re getting back into fitness or leveling up your routine, Revive & Renew gives you the tools to succeed.

Equipment Needed:

These workouts can be done at home or at the gym!

💪 For At Home: Light, medium, and heavy dumbbells (5 to 15 or 20 lbs if more advanced), resistance bands (like these from Amazon), and booty bands.
🏋️ For Gym Training: Access to cables/bands, and free weights.

Program Details:

📅 Start Date: Begins the Sunday after signup so you have a clear starting point.
⏳ Access Duration: 10 weeks total—no exceptions. Includes 1 Prep Week, 8 weeks of training, and 1 extra week to catch up on missed workouts or lessons.

🔥 Rediscover your strength, vitality, and confidence! Sign up today and start transforming your body with Revive & Renew.

Build N' Burn - Women's Beginner Fat Burn Program

Feeling overwhelmed about where to start with fitness? Struggling with weight loss or lacking confidence in the gym? Build & Burn is a structured, supportive 8-week program designed for women new to fitness or returning after a long break. If you want a clear, achievable plan to lose fat, get stronger, and build confidence, this is the perfect place to begin.

What’s Included:

✅ Beginner-Friendly Workouts – Four structured workouts per week focused on low-impact cardio, basic strength training, and flexibility to build endurance and sculpt your body without stress or strain.
✅ Simple, Sustainable Nutrition – Learn clean eating habits that support fat loss and help you create lasting, healthy changes without strict dieting.
✅ Habit Coaching & Weekly Lessons – Step-by-step guidance on fitness, nutrition, and building habits for long-term success.
✅ Fat Loss & Strength Nutrition Plan – Choose a nutrition approach that aligns with your goals, whether you want to lose weight or build strength.

Who is it for?

✔️ New to exercise or returning after 6+ months off
✔️ Have only done light endurance activities like yoga, Pilates, or barre and want to add strength training
✔️ Play recreational sports or jog but have little to no experience with weights
✔️ Need modifications for bad knees, back pain, or injuries
✔️ Have 20+ lbs to lose and want a structured fat-loss plan
✔️ Don’t need to lose weight but want to build strength as a beginner

This program is a balanced mix of low-impact cardio and strength training—perfect for a safe, effective start to your fitness journey.

Equipment Needed:

These workouts can be done at home or at the gym!

🏠 For At Home: Light (3-5 lbs), medium (8-10 lbs), and heavy (12-15 lbs) dumbbells, booty bands, and resistance bands with handles that attach to a door.
🏋️ For Gym Training: Dumbbells, cable machines (or resistance bands with handles).

Program Details:

📅 Start Date: Begins the Sunday after signup for a fresh start to your week.
⏳ Access Duration: 6 weeks only—no exceptions. Includes one extra week to save information. If you join another program, your access continues seamlessly.

🔥 Take the first step toward a healthier, stronger you. Sign up for Build & Burn today!

Tight & Tone – Intermediate Metabolic Boost Program

Hitting a weight loss plateau? Struggling with low energy despite your consistent efforts? Tight & Tone is designed to break through barriers, boost your metabolism, and reignite your fat loss. This 8-week program combines metabolic-conditioning workouts with a structured, goal-based nutrition plan to help you shed fat, increase strength, and feel more energized. Workouts progress every 4 weeks to keep you challenged and seeing results.

What’s Included:

✅ Metabolic Conditioning Workouts – Four workouts per week strategically combining strength and cardio intervals to elevate your metabolic rate and maximize calorie burn.
✅ Smart Recovery & Rest – Structured rest periods to enhance performance, prevent burnout, and optimize fat loss.
✅ Customized Nutrition for Your Goal – Choose from three targeted meal plans:

7-Day Detox Diet – A quick reset to eliminate cravings and kickstart fat loss.
Lil’ Black Dress Diet – Designed for rapid fat loss and a lean, sculpted physique.
Fit & Firm Diet – Focuses on muscle building, strength, and body recomposition.
✅ Habit Coaching & Nutrition Lessons – Weekly coaching to reinforce healthy habits and deepen your understanding of fitness, metabolism, and nutrition.

Who is it for?

This program is ideal if you:

✔️ Have completed Revive & Renew or Build & Burn
✔️ Have been working out for at least 6 months
✔️ Have followed a structured weight training program for at least 6-8 weeks
✔️ Have used weights before—whether on your own, with a trainer, or in classes like F45, CrossFit, or Orange Theory (attending 3x per week for 2-3 months)
✔️ Want to lose 10+ lbs and break through a weight loss plateau
✔️ Want a 50/50 mix of high-impact cardio and resistance training for maximum results

Equipment Needed:

These workouts can be done at home or at the gym!

Program Details:

📅 Start Date: Begins the Sunday after signup to give you a fresh start to the week.
⏳ Access Duration: 8 weeks only—no exceptions. This structure keeps you focused, committed, and progressing. Includes one extra week to save information. If you join another program, your access continues seamlessly.

🔥 Break through plateaus, rev up your metabolism, and transform your body with Tight & Tone. Sign up today and take your fitness to the next level!

Fit & Firm – Intermediate/Advanced Strength & Sculpt Program

Ready to take your training to the next level and build a strong, sculpted physique? Fit & Firm is an 8-week, gym-based program designed for women with a solid fitness foundation who want to increase muscle definition, enhance strength, and burn fat efficiently. Whether your goal is to shape and tone or maximize muscle growth, this program delivers results with progressive strength training and advanced techniques.

What’s Included:

Progressive Strength Training Routines: Challenge your muscles with well-structured workouts that focus on hypertrophy and fat loss.
Targeted Muscle Group Exercises: Sculpt and define your body with exercises designed to isolate and build specific muscle groups.
Advanced Techniques: Incorporate supersets, drop sets, and other intermediate-level methods to break through plateaus and maximize results.
Muscle-Building Diet: Fuel your progress with a high-protein nutrition plan tailored to support muscle growth and recovery.
Coaching & Education: Weekly guidance and insights into proper form, recovery, and strategies for ongoing success.

Who is it for?

This program is ideal for women who have a solid foundation in fitness and are ready to progress beyond basic workouts. Whether your goal is to increase muscle tone, enhance strength, or achieve a sculpted physique, Fit & Firm provides the tools and structure you need.

Equipment Needed:

This program is designed for gym workouts and requires access to equipment such as barbells, dumbbells, machines, and cables.

Program Details:

Start Date: Begin on the Monday following your signup to hit the ground running.
Access Duration: Program access is available for 8 weeks only—no exceptions—keeping you focused and dedicated to achieving your goals. Includes one extra week to save information. If you join another program, your access continues seamlessly.

Step into the gym with confidence and transform your body with Fit & Firm. Sign up today and discover what your body is truly capable of!

Sculpt & Shred – Advanced Body Transformation

Despite regular workouts and clean eating, are you struggling to achieve a truly toned, lean, and sculpted physique? Break through your plateau with Sculpt & Shred, a 12-week advanced gym program designed for women ready to push their limits, transform their body composition, and see real, lasting results. Workouts are updated every 4 weeks to keep you progressing.

What’s Included:

✅ Advanced Strength Training – Build lean muscle and enhance definition with expertly designed weight training routines that incorporate progressive overload, advanced lifting techniques, and targeted sculpting exercises.
✅ High-Intensity Interval Training (HIIT) – Maximize fat burning with strategically programmed HIIT sessions that boost metabolism and accelerate weight loss.
✅ Rapid Cutting Plan – Follow our most effective fat loss meal plan, designed to strip fat while preserving lean muscle. Other meal plan options are also available based on your goals.
✅ Comprehensive Workout Plans – Know exactly what to do with detailed, gym-based strength and cardio routines that challenge your body in new and effective ways.
✅ Coaching & Education – Weekly advanced lessons covering cutting nutrition, metabolism optimization, recovery strategies, and progressive training techniques.

Who is it for?

This program is for women who are serious about taking their fitness to the next level and are committed to building muscle, burning fat, and achieving an advanced physique. It’s ideal for you if:

✔️ You have consistent training experience and are ready to level up
✔️ You’ve completed Fit & Firm or similar advanced strength programs
✔️ You’re already active 5+ days a week and looking for a new challenge
✔️ You want to build muscle, shed body fat, and achieve a lean, defined look
✔️ You’re comfortable lifting heavy weights and using progressive overload techniques
✔️ You’re looking for a structured, no-excuses approach to transformation

Equipment Needed:

🏋️ Access to a commercial gym with a variety of equipment, including free weights, cable machines, and cardio equipment.

Program Details:

📅 Start Date: Begins the Sunday after signup to set you up for success.
⏳ Access Duration: 12 weeks only—no exceptions. Includes one extra week to catch up on missed workouts or save program materials.

🔥 Take your fitness to the next level and achieve the body you’ve always wanted with Sculpt & Shred. Sign up today and experience the power of expert training, strategic nutrition, and unmatched results!

VIP Elite & ELIVATE: Custom Training & Diet Programs

Ready to unlock your full potential with a fully personalized approach to fitness? The VIP Elite Custom Training & Diet Programs provide exclusive, one-on-one access to me and my expert team, ensuring every aspect of your journey is tailored to your unique goals, lifestyle, and preferences.

This premium program is designed for those who demand the highest level of customization and support to achieve unparalleled results.

What’s Included:

Customized Workout Plans: Tailored programs designed to match your fitness level, goals, and preferences—whether you train at home or in the gym.
Personalized Diet Plans: Expertly crafted nutrition plans that align with your goals, dietary preferences, and lifestyle for sustainable and effective results.
Biweekly Check-Ins: Stay on track with biweekly updates, adjustments, and one-on-one feedback to ensure continuous progress.
Direct Access to Me and My Team: Enjoy priority communication and guidance, so you’re never on your journey alone.
Ongoing Support: Receive tips, motivation, and the tools you need to overcome challenges and stay focused.

Who is it for?

This program is ideal for those seeking the highest level of support and customization. Whether your goal is fat loss, muscle building, competition prep, or simply improving your overall health, VIP Elite is for individuals ready to commit to their goals with unmatched personal guidance.

Program Details:

Start Date: Your custom program begins as soon as your plan is designed and tailored specifically for you. We usually need one week to gather your info and create your custom plan.
Ongoing Access: With regular updates and continuous communication, you’ll receive ongoing support throughout your program.

Take your fitness to the elite level with the VIP Elite Custom Training & Diet Programs—where every detail is designed with your success in mind. Apply today and experience the difference that true customization and expert coaching can make!

“My mission is to introduce health and fitness into women’s lives, and empower them to lead a healthy lifestyle, create a positive self-image and feel confident from the inside out.”

Best Workout Plans & Strength Training for Women

Build Strength, Burn Fat & Get Results – At Home or in the Gym

Revive and Renew – Fit Over 40 TRANSFORMATION PROGRAM

What’s Included:

Who is it for?

Equipment Needed:

Program Details:

Build N' Burn - Women's Beginner Fat Burn Program

What’s Included:

Who is it for?

Equipment Needed:

Program Details:

Tight & Tone – Intermediate Metabolic Boost Program

What’s Included:

Who is it for?

Equipment Needed:

Program Details:

Fit & Firm – Intermediate/Advanced Strength & Sculpt Program

What’s Included:

Who is it for?

Equipment Needed:

Program Details:

Sculpt & Shred – Advanced Body Transformation

What’s Included:

Who is it for?

Equipment Needed:

Program Details:

VIP Elite & ELIVATE: Custom Training & Diet Programs

What’s Included:

Who is it for?

Program Details:

“My mission is to introduce health and fitness into women’s lives, and empower them to lead a healthy lifestyle, create a positive self-image and feel confident from the inside out.”

Ana Plenter, Founder & Award Winning Personal trainer Toronto

🏢 Head Office – Toronto

🌍 Virtual Fitness Coaching for Women

💖 About Build My Body Beautiful