Strength training for women over forty, at home with a few weights
I’m Kiri. I coach women over forty to lift weights at home, and I sell programs, charts and guides, plus two video courses.
Strength coach
- Instagram followers48K
- YouTube subscribers12K
- subscribers3.2K
Live class
The next live class
Saturday, November 14 · 7:00 PM
Forty minutes, all levels, camera optional.
Start here
New here? Start with these.
What to do on the days you do not feel like it
My rule for a bad day: do the warm-up, then decide.
Pressing overhead without straining your shoulders
Where to start the press, how to breathe and what to do if it hurts.
Keeping a simple training log
A page, a pen and four numbers to write after every session.
YouTube
Latest videos
Short lessons from the garage every Monday: warm-ups, workouts and the small habits that make them last.
Your first deadlift with a light bar
A light bar, a flat back and a slow count, with the three mistakes I see most.
Warming up in five minutes
Five minutes that wake up your hips, back and shoulders before you lift.
How to progress when every week feels the same
Small ways to make the same workout harder, one week at a time.
A full body workout with two dumbbells
Six moves, three rounds and about thirty-five minutes, with a chair for the rests.
Shop
Downloads arrive by email as soon as you pay.
Beginner Strength Chart$6
A one page chart of the six core moves with sets, reps and a space for each week.
Strength Workout Log$8
Forty pages to write down your weights, sets and how each session felt.
Home Gym Starter Guide$9
What to buy first, where to put it and how to set up a safe corner at home.
Warm-Up and Mobility Cards$11
Twenty printable cards for warming up, with an easy and a harder version of each.
Printed to order
Merch
My designs, printed to order and shipped by Printful.
River stone tee$28
A soft cotton tee, printed to order.
Tui fern mug$18
An 11 oz glossy mug, dishwasher safe.
Dumbbell sunrise hoodie$54
A heavy, warm hoodie, printed to order.
Kettle fern print$30
A matte print, 12 by 16 inches.
About me
I started lifting at fifty-one, in a cold garage with a pair of dumbbells I had bought for the price of a good dinner. I was tired of feeling that my body was something that happened to me. Three months later I could carry the shopping up the steps in one trip, and I started to tell everyone.
Now I coach other women in the same garage and online. I teach the plain things: how to warm up, how to set a weight, how to count a rep, how to rest. I use dumbbells, a bar, a bench and a chair, and I have nothing that you could not have at home. Every move has an easier version and a harder one, so you start where you are.
What I sell is simple and printed on paper or screen: a twelve week program in three phases, short guides, charts and a log. I do not sell a quick fix. I sell a plan that you can follow three days a week, and a letter on Sundays to keep you going.
Newsletter
Sunday Strength
A short letter every Sunday for women who lift at home: one lesson from the garage, one small goal for the week and one workout to try.
“The one email I open the day it lands.”