Free 7 Day Strength Training Starter Plan for Women

Experience the everyWoman Fitness Method

Get a downloadable snapshot of our expert strength training programming for women. This 7-day strength training PDF guide gives you a taste of the comprehensive strength programming we build for women over 50. It’s the perfect offline way to start building strength, increasing bone health, and boosting your confidence before diving deeper.

In our Free 7 Day Strength Training Starter Plan you will receive:

A taste of our strength training and movement philosophy. A one-week sample of strength training, cardio goals and exercise snacks. We take the guesswork out of the week so you can focus on everything else.

Two full strength workouts. A perfect introduction to our methodology, designed for the beginner to be done at home with minimal equipment.

Expert Video Links. Direct access to the professional form cues and demos we use in our full digital platform, ensuring you dial in your form from day one.

A low tech start. No logins or apps required yet—just a simple PDF you can view on your phone or print out to get moving immediately.

Download the Free 7 Day Strength Training Starter Plan and start your strength journey today!

Our Free 7 Day Strength Training Plan for Women offers an easy first step into Strength Training if you are a novice or looking for a nudge to get back into strength training.

What Our Members Say

  • The program helped me as a beginner … and I feel the improvements.

    “My experience with the program has been very positive. I found the progressive series of exercises were both accessible and challenging (good challenging). Your knowledge and attention to form was very helpful to me, as a beginner. I am not only feeling improvements in strength, but also my energy and motivation to keep going! Thank you!”
    – Andrea


  • I go at my own pace in the comfort of my home.

    “I appreciate this program because I can go at my own pace, in the comfort of my own home.”
    – Julie


  • Fun and highly effective workouts.

    “These workouts are fun! I love that they’re really manageable and not too complicated or intense, but highly effective. Thanks!”
    – Suzy


  • Easy to do from home.

    “These guided exercises make it so much easier to do from home.”
    – Cheri


  • Brilliant! Appreciate the format and use of time.

    “I really appreciated the format of the workouts. Having something to do during the rest periods that also improved balance and agility is brilliant!”
    – Leanna


  • Love the exercise pairs…and understanding how they benefit everyday movement.

    “I love how the exercises are paired to complement each other. I also like the explanations of each exercise which explains not only how to perform the exercise correctly but also explains how the exercise benefits everyday movement.”
    – Kristine


  • Easy, well rounded and great format!

    “This program is easy to complete in two 20 to 30 minutes sessions per week at home. Well rounded and great format to understand the exercises.”
    – Jeanne

  • I’m standing straighter!

    “I’m definitely enjoying these workouts and feeling stronger. The exercise combinations offer an efficient way to get a lot out of a short workout and the explanations as well as the “whys” are clear. The added bonus is I’m standing up straighter and moving more each day.”
    – Ellen
Kami Semick and Nikki Kimball

Kami Semick & Nikki Kimball are the founders of everyWoman Fitness

You can trust us to deliver strength training programs for women that actually work.

We don’t just create strength programs for menopausal women—we are them. With over 40 years of training under our belts, we’ve merged our personal journeys with our professional backgrounds as athletes, a coach, and a sports-focused physical therapist.

True strength is not built overnight

Strength is built through intelligent, cumulative progression. That is why our program eschews the ‘workout of the day’ trend in favor of a cohesive, scientifically backed blueprint. You gain strength progressively, as we view your training as a roadmap, where every single workout is a mile-marker guiding you toward a stronger version of yourself.

The logic is simple but powerful

Each workout builds on knowledge gained in previous workouts. Using this structured approach allows us to implement progressive overload—the only scientifically proven method to reverse age-related muscle loss and increase bone health. Rather than guessing which weights to lift or which movements to pair, you are following a protocol designed by experts to maximize your body’s adaptation.

You can stop wondering ‘Is this actually working?’

We apply our expertise to create the program – workout – exercise sequence so you can focus entirely on the physical work. The result – maximal efficiency. You perform exercises that are a part of a larger plan, ensuring that your valuable time translates directly into tangible changes in your strength, physique, and ability to move through the day with confidence.

Download the Free 7 Day Strength Training Starter Plan and start your strength journey today!

Questions We Often Hear

What type of equipment do I need?

Lightweight dumbbells and a resistance band, or just your body weight to start.

Is this program good for an absolute beginner?

Yes! This 7 day plan is explicitly designed for the absolute beginner. If you are experienced in strength training and interested in a progressive plan consider Forever Strong.

How long are the workouts?

Workouts are designed to be completed in 25 – 30 minutes. We provide a short video (7-15 seconds) demonstrating the movement pattern, but then link you to a full video (45 – 90 seconds) and written content so you can dive into each move. Deep dive into each movement will add time to your workout.