You Know You Should Workout. You Need a Strength Training Routine.
Maybe you already walk, run, take classes or fit in cardio when you can.
But strength training still happens in spurts.
You start for a few weeks. Life gets busy. You fall out of the routine. Then you have to figure out how to start again.
Or you have the dumbbells and the motivation- but still find yourself wondering:
What should I do today?
Am I working each muscle enough?
Should I be lifting heavier?
How hard should I push?
What should I do next week?
ABF Online gives you the right structure for buliding muscle so you can spend less time figuring out how to work out and more time actually doing it.
Choose your schedule → Press play → Follow your routine → Progress week to week
How Often Should Women Strength Train?
ABF Online takes out the guesswork.
2, 3, or 4-Day plans based on your energy and schedule.
Build a Healthy Workout Routine
Structure Meets Flexibility
Weekly Strength Plan
Choose a 2-, 3- or 4-day plan based on your schedule and energy that week.
Follow-Along Video Workouts
Exercise with demonstrations, positioning cues and guidance on what you should be feeling.
Keep Progressing
New classes are added regularly so your routine keeps moving forward.
Simple Equipment
Train at home with dumbbells, a chair or stool, a yoga mat and a few simple accessories.
Is This Workout Routine for Women Over 40 Right for You?
Your Old Approach to Exercise Doesn't Feel Quite Right Anymore
Recovery takes longer than it used to. Your joints need more consideration. Workouts you used to tolerate now leave you feeling depleted.
You still want to challenge yourself, you just want a more thoughtful way to do it.
You Want Exercise to Fit Into Your Actual Life
30 minutes feels doable, but an extra hour to drive to a gym, decide what to do and commute home is too inconvenient.
You want training to be simple and convenient.
You Know You Need to Lift, But Don't Know Where to Start
You don't need another list of exercises saved on your phone.
You want someone knowledgeable to decide what you're training this week, organize it into a plan, and tell you what comes next.
You Want to Know You're Doing It Right
You're willing to work hard. You don't want to wonder whether you're doing an exercise correctly, using enough weight, or pushing farther than you should.
Each class includes coaching cues to help you understand the movement and where you should feel the work, so you can train safely.
Safe & Effective Strength Training for Women Over 40
"In over a year, I have never once been injured or even overly sore... She is really changing my sense of what is possible in terms of thriving as I get older."
Kathleen, IL
Strength Training That Fits Your Busy Schedule
30-Minute Strength Workouts
Focused training without turning exercise into an hour-long project.
Choose 2, 3 or 4 Days
Based on your energy and your schedule
At-Home Workouts
Skip the commute and fit strength training around the life you already have.
Low-Impact Strength Training
Challenge your muscles without relying on jumping, racing through exercises or intensity for intensity's sake.
Know What To Do
Open your program, press play and know exactly what you're doing that day.
Led by a Certified Personal Trainer
Amanda Boike
I created ABF Online for women who know they want to strength train but don't want fitness to become another thing they have to research, organize and second-guess.
You need answers to questions like:
What should I do? How much do I need? How hard should I push? And how do I make this something I actually keep doing?
That's what ABF Online is designed to make simpler.
