download our Women’s 30+ Fitness App
The Women’s 30+ Online Strength Program gives you everything you need to follow along with our small group programming at home or in your own gym.
Once you join, you will receive access to your personal training dashboard, where you can view your workouts, follow exercise demonstrations and keep track of your progress.
What You Get Access To
You will receive six new strength workouts each week.
You only need to complete three workouts per week to follow the program successfully. The additional workouts give you more flexibility and allow you to choose the sessions that best suit your schedule, equipment and energy levels.
The workouts are designed specifically for women over 30 and focus on:
Building strength and lean muscle
Improving movement quality and confidence
Supporting bone, joint and metabolic health
Creating a consistent and sustainable exercise routine
Six New Workouts Every Week
Every exercise includes a video demonstration and instructions inside the app.
You can review each movement before starting, record the weights you use and follow the recommended sets and repetitions directly from your phone.
Step-by-Step Exercise Demonstrations
The app allows you to record your workouts and monitor your progress over time.
Depending on the exercise, you can track:
Weights used
Sets and repetitions completed
Workout history
Personal bests
Body measurements and progress photos, if you choose to upload them
Tracking your workouts helps you gradually increase your strength and see the progress that can sometimes be difficult to notice from week to week.
Progress Tracking
You can complete your workouts at a time and location that works for you.
The program can be followed in a gym or adapted around the equipment you have available. You can also move workouts to different days within the app, allowing the program to fit around your weekly schedule.
Flexible Training
You will also receive access to resources designed to help you better understand strength training, recovery and healthy habits for women over 30.
The goal is not simply to give you workouts to complete, but to help you understand how to train effectively and build a routine you can maintain.
Educational Resources
How to Download the App
Accept Your Invitation
1
After registering, you will receive an invitation email from ABC Trainerize.
Open the email and select the link to create your account. Make sure you use the same email address you provided when joining the program.
If you cannot see the invitation, check your spam, junk or promotions folder.
Create Your Account
2
Follow the instructions in the invitation email to create your password and complete your basic account information.
Once your account has been activated, you will be able to sign in through the app or through a web browser.
Download ABC Trainerize
3
Download the ABC Trainerize app from the Apple App Store or Google Play Store.
Search for:
ABC Trainerize
Make sure you download the client app and not the Trainerize app designed for coaches.
Sign In
4
Open the app and sign in using the email address and password you used when creating your account.
Your Women’s 30+ Online Strength Program will appear inside your dashboard once access has been activated.
Complete Your Profile
5
Before beginning, take a few minutes to complete your profile and review your app settings.
You may also be asked to complete an initial questionnaire or enter starting measurements. This information helps you establish a clear starting point and track your progress.
Review Your Schedule
6
Open the calendar section of the app to view your scheduled workouts.
Select a workout to see the complete exercise list, instructional videos, sets, repetitions and any coaching notes.
You can move a workout to another day when needed. Aim to complete at least three sessions each week.
How to Complete a Workout
7
Getting the Most From the Program
7
Open the workout scheduled on your calendar.
Review the exercises and demonstration videos.
Select Start Workout when you are ready.
Enter the weight and repetitions completed for each exercise.
Follow the rest periods and coaching notes provided.
Select Complete Workout once you have finished.
Recording your results allows the app to save your workout history, making it easier to choose appropriate weights and monitor your strength over time.
For the best results, focus on consistency rather than trying to complete every available workout.
Aim to:
Complete at least three workouts each week
Record the weights and repetitions you use
Choose weights that feel challenging while maintaining good form
Review the demonstration videos whenever you are unsure
Allow adequate recovery between harder training sessions
Gradually increase your weights as exercises become easier
You do not need to be perfect. The program is designed to give you structure, flexibility and multiple workout options so you can continue training even when your schedule changes.
FAQs
Do I have to complete all six workouts?No. You only need to complete three workouts per week. The remaining workouts are provided to give you additional options and flexibility.
Can I change the scheduled workout days?Yes. You can move workouts within your Trainerize calendar to fit your schedule.
Can I use the app on a computer?Yes. Although most members use the mobile app, you can also access your account through the Trainerize website using a web browser.
Do I need to track every weight and repetition?It is strongly recommended. Tracking allows you to see what you completed previously and helps you progress safely over time.
What should I do if I cannot perform an exercise?Review the exercise instructions and any alternatives provided in the app. Stop the exercise if it causes sharp pain or feels unsafe.
What happens if I miss a workout?Simply move on to your next available training day. You do not need to double up or complete several missed workouts at once.
Ready To Begin?
Once you have created your account and downloaded ABC Trainerize, open your training calendar and review your first week of workouts.
Choose the three sessions that fit your schedule, record your results and focus on gradually building strength from week to week.