Free guides
Strength & nutrition after 40
Short, practical guides from Jill McCracken, ISSA-certified personal trainer. Every number is linked to its source. New to lifting? Start with the first one. Or grab the free Protein-First starter guide (PDF).
How much protein do you really need?
Enter where you are and where you’re headed. Get your daily number, then tap once to see a full day of real meals that hits it.
- 1Set your starting and goal weight
- 2Get your daily protein target and timeline
- 3Plan my day: meals, a snack and a shake, built for you
Menopause belly: why it happens, and what actually works
Why fat moves to your belly in menopause, what the research says works (lifting, walking, protein), what doesn’t, and how to measure progress.
5 min readOver 60Strength training for women over 60: how to start, and why it works at any age
Muscle and bone still respond after 60, and the research is striking. The exercises to start with, how heavy to go, a weekly plan, and how to stay safe.
5 min readWeekly planWorkouts for women over 50: a weekly plan that builds strength
Two or three weight-lifting sessions, daily walking, and a little balance work. The full weekly plan, the exercises, and where cardio fits.
4 min readMuscle after 50Building muscle after 50: what actually works for women
Yes, you can build muscle after 50 and 60. The four things that drive it, the mistakes that stall it, and what a realistic timeline looks like.
4 min readSupplementsCreatine for women over 40: what it does, how much, and is it safe
The one supplement with real evidence for strength in women over 40 and 50: what it does, 3–5 grams a day, loading, safety, and the bloating myth.
4 min readStart hereStrength training for women over 50: the complete beginner’s guide
Why lifting matters more after 50, how often and how heavy, the five moves, a sample week, and what to expect in the first three months.
4 min readFree programA free 12-week strength training program for women over 40
Three phases, three sessions a week, five core moves, a simple progression rule, and a printable PDF to take to the gym.
4 min readThe methodBody recomposition for women over 40: lose fat and build muscle at the same time
Lose fat and build muscle at the same time: the four levers, a 3-day workout plan, how to measure it, and the mistakes that stall it.
4 min readPerimenopauseStrength training for perimenopause
What is changing in your 40s, what lifting does about it, including hot flashes, and how to train and eat through the transition.
3 min readStart hereYour first 30 days of lifting weights after 40, week by week
A simple first month for beginners and returners: three short sessions a week, five moves.
2 min readNutritionHow much protein do women over 40 need for body recomposition?
1 gram per pound of your goal weight: why, what the research says, and how to reach it.
3 min readStrength basicsThe only five strength moves you need to start lifting after 40
Squat, hinge, push, pull, carry: the beginner version of each, with form cues.
2 min readStrength basicsIs it safe to lift heavy weights after 50?
What counts as heavy, what the research says about safety, and how to build up to it.
2 min readBone healthStrength training for bone health after menopause
Why bone loss speeds up after menopause, what builds bone back, and what the research on heavy lifting found.
2 min readWhy this phase is different8 things that change in your body after 40 (and what to do about each)
Muscle, bone, hormones, sleep and more: what is changing, and the one thing to do about each.
2 min readGetting startedHow to start strength training when the gym feels intimidating
Feeling out of place in the weights area is common. Seven practical ways to start anyway.
2 min readThe methodThe five pillars of getting stronger after 40
The whole method in five habits. No detox, no fasted cardio, no supplement stack.
2 min readGet the next guide by email
One practical tip from Jill every two weeks for women over 40, starting with a short welcome series. No spam, no sales funnel.
You don’t have to do this alone.
The guides tell you what to do. Coaching gives you someone in your corner while you do it: a plan built for you, weekly check-ins and video form checks, online wherever you are. It starts with a free consult call.
It’s not just an app. It’s an app with accountability.
- Your workouts and meals in your own private app
- Every set you log goes to Jill
- A real person checking in with you every week
