Free starter checklist
A workout week that covers all your bases — without taking over your life.
The Strength for Midlife Starter Checklist shows you exactly how to sequence cardio, HIIT, strength, daily movement, and recovery in one week. With room left for the things you love.
Send me the free checklist!
If you're doing plenty of movement and still feel like you're missing something, you probably are.
You walk. You take the class. Maybe you lift when there's time. But the week never quite adds up, and you're not sure whether you're doing too much cardio or not nearly enough strength.
In midlife the order matters as much as the effort. Stack it wrong and you're tired and stalled. Stack it right and four focused sessions do more than six scattered ones.
workouts for all fitness levels
Whatever your fitness level, your workout week is sorted.
Every session laid out in the right order, so you can see at a glance what today is for and what's coming next. No app, no guesswork, no rebuilding your plan every Sunday.
What's inside
01
The five bases, defined
Cardio, HIIT, strength, daily movement, recovery — what each one is actually for, and how much you need.
02
The sequence that stops the burnout
Which days to put next to each other so your hard sessions stay hard and your easy days stay easy.
03
A one-page week you can follow tomorrow
Print it, stick it on the fridge, and stop rebuilding your plan every Sunday night.
04
Room left for the good stuff
Built to leave your hikes, bike rides, ski days, and long weekends intact. The training fits around your life, not over it.
05
Sample workouts to get you started
Ready-to-go strength, HIIT, and recovery sessions you can drop straight into your week — so you know exactly what to do on each day, not just when.
“
Thank you so much for these GREAT workouts! I love every part of them and they are so beneficial to my whole body. So grateful.
Cathy C., strength Training client
Who's behind it
Hi! I'm Sarah Fuhrmann, a certified menopause, fitness, and nutrition coach
For more than 15 years, I've helped women in midlife who are doing everything right and still feel tired, stuck, or weaker than they used to. The solution is rarely “try harder.” It's the right workouts, in the right amount, and the right order. This plan is where I start every client, and it's the one I follow myself.
GET THE FREE CHECKLISTCertified by
Start tomorrow with a plan instead of a guess.
Enter your email and the checklist lands in your inbox in the next 5 minutes.
