STRONG AT HOME
Strength training for women 40+.
Made simple.
Most women know they should be doing strength training.
STRONG At Home removes the confusion about how.
A physiotherapist-designed, 12-week guided strength program for women 40+ — built for home, built for real life, built around a plan you can actually trust.
THE PROBLEM
You already know.
That's never been the problem.
You've read about strength training. You know it matters — for your bones, your metabolism, your energy, how you'll feel in ten years. And yet, somehow, you still don't have a plan you're actually following.
Not because you lack discipline. Because every option you've tried so far was built for someone else's life — more time, more gym confidence, less to juggle.
THIS MIGHT SOUND FAMILIAR:
"I don't know where to start, or what's actually right for my body."
"I don't want to feel out of place in a gym."
"I've bought programs before and never finished them."
"I don't have hours to spend figuring this out."
"I just want someone to tell me exactly what to do."
The gym was never the real barrier.
Not having a clear plan was.
STRONG At Home exists to remove that one barrier — confusion — so you can simply begin. No researching. No second-guessing. No starting over for the third time. Just a plan, already made, by someone who understands exactly how a woman's body changes after 40 — and what it actually needs.
WHAT STRONG AT HOME IS
A guided strength experience,
not an online course.
STRONG At Home is a 12-week program designed specifically for women 40 and over — built around three short sessions a week, at home, with simple equipment. Every week is laid out for you in advance. You'll never have to wonder what to do next.
12
12 weeks · 3 sessions per week · 30–35 minutes each
20+
Designed by a physiotherapist with over 20 years of clinical experience
↑
Built around progressive, evidence-informed strength training
∼
A shorter option alwsays available for busy weekskK
WHY TRAINING AT HOME WORKS
No gym. No audience.
No reason to wait.
For many women, the gym itself is the barrier — the self-consciousness, the unfamiliar equipment, the sense of being watched while you're still learning. Training at home removes all of that. You move at your own pace, in your own space, with no one watching but you.
All you need
A little floor space
A pair of dumbbells
A resistance band
WHAT’S INCLUDED
Included in every tier.
12-week guided program
Delivered week by week — never the whole program at once
Weekly pages
Clear, simple, one focus per week
Exercise demonstration videos
Every movement shown clearly, with modifications
Modifications & progressions
Every exercise adapts to where you are right now
Printable weekly sheets
A simple page for each week — workouts, a reflection, a small celebration
Restart Guide
What to do if you miss a session or a week — no guilt, just a clear next step
Nutrition Guide
Simple, practical eating guidance to support your training
12 months of access
No rush — revisit any week, any time
THE STRONG METHOD
Every session is guided
by six simple principles.
S
Start where you are — not where you think you should be
T
Train progressively — a little more than last time, every time
R
Recover intentionally — strength is built between sessions, not just during them
O
Own your consistency — showing up imperfectly beats not showing up at all
N
Nourish the process — simple, supportive nutrition, not restriction
G
Grow stronger for life — this is a foundation, not a 12-week sprint
TIERS & PRICING
Choose Your Level of Support
All three tiers include the complete 12-week program. The difference is how much direct support you want alongside it.
Foundation
"Tell me what to do and I'll take it from there."
$397 AUD
- The complete 12-week guided program
-Weekly Squarespace pages + printable weekly sheets
-Exercise demonstration videos with modifications and progressions
-Restart Guide & Nutrition Guide
-12 months of access
Choose Foundation
Supported
"I want guidance and accountability."
$597 AUD
- Everything in Foundation
-3 monthly live group Zoom sessions with Caroline
-Access to Q&A session replays
Choose Supported
Premium
"I want expert eyes on my individual situation."
$997 AUD
-Everything in Supported
-Initial 45-minute individual telehealth assessment with Caroline
-Mid-program 45-minute telehealth review
-Personalised modifications where clinically appropriate
Individual telehealth sessions are physiotherapy consultations and are documented accordingly.
Choose Premium
WHO IT’S FOR / NOT FOR
Who This Is For —
And Who It Isn't
This is for you if —
You know you should be strength training but don't know where to start
You'd rather train at home than at a gym
You want a clear plan, not more research to do
You're 40+ and want to build strength for the long term, not chase a quick result
You've started programs before and want one that's actually realistic for your life
This may not be for you if —
You're looking for rapid weight loss or a body transformation program
You prefer in-person group training or already have a strength program you love
You have a current injury requiring individual treatment first — in that case, book a physiotherapy consultation before starting
ABOUT CAROLINE
Designed by a physiotherapist.
Built from twenty years of clinic conversations.
I'm Caroline da Silva, a musculoskeletal physiotherapist and the founder of CDS Physio & Wellness in Perth. After two decades of clinical practice, I noticed the same pattern: women who knew strength training mattered, but who didn't have a plan that actually fit their lives.
STRONG At Home is that plan — built specifically for women 40 and over, grounded in the same clinical thinking I bring to every patient I see in clinic.
CDS Physio & Wellness · Perth, Australia
FAQ
Frequently Asked Questions
-
No. STRONG At Home is designed entirely for home — you'll need a pair of dumbbells, a resistance band, and a little floor space.
-
Yes. The program starts gently and builds gradually, with clear modifications at every step.
-
You'll have access to a simple Restart Guide that tells you exactly what to do — no guilt, no starting over.
-
Three sessions a week, 30–35 minutes each. A shorter option is available for busy weeks.
-
No — STRONG At Home is a general fitness and education program. It is not physiotherapy treatment. The Premium tier includes individual telehealth consultations, which are documented as physiotherapy sessions.
-
If you have a current injury or specific health concern, we recommend the Premium tier, which includes an individual assessment with Caroline before you begin, or booking a physiotherapy consultation first.
-
Individual results vary depending on consistency, starting point, and individual circumstances. STRONG At Home is designed to support strength, confidence, and healthy ageing — not to guarantee a specific outcome.
-
Take the STRONG Screen — a short set of questions that will recommend the best starting point for your situation.
You already know.
Now you have a plan.
STRONG At Home is here when you're ready — physiotherapist-designed, built for real life, and built to remove the guesswork.
STRONG At Home is a general fitness and education program designed to support strength, confidence, and healthy ageing. It is not physiotherapy treatment, except where individual telehealth consultations are included as part of the Premium tier, which are documented as physiotherapy sessions. Individual results vary. If you have a current injury, medical condition, or are unsure whether this program is appropriate for you, please consult your physiotherapist or GP before beginning.