The 90-day home strength plan for women
4.8(6 reviews)A 16-week no-equipment strength plan for women, from a 4-week beginner base to advanced, with demo video links throughout. 130 pages.
What you'll be able to do
Train at home with no equipment
Two strength and two short cardio sessions a week, using your bodyweight, a chair and a door frame
Progress in four-week blocks
Beginner, Build, Strengthen and Advance, with new strength sessions each block and new cardio formats most weeks
Push hard, safely
A clear rule for "until failure", easier options for knees and wrists, and what to do when you miss a session
Eat without a strict diet
The plate method and a shopping list, with calorie maths kept to one optional chapter
Contents
Contents16 items
- Introduction
- Who this plan is for
- Bodyweight training vs weight training
- Busting the myths
- How to use this book
- The lingo
- Warm-up, cool-down and staying safe
- Food, kept simple
- Shopping list
- If weight loss is your goal (optional)
- Work on your inside game
- Beginner weeks 1–4
- Weeks 5–8
- Weeks 9–12
- Weeks 13–16
- Conclusion
Most home workout plans are either too easy to change anything or too hard to keep up. This guide gives you four sessions a week, laid out week by week, so you always know what to do next. It needs no gym and no equipment, just your bodyweight, a chair and a door frame.
What’s inside
- A 4-week beginner base, then a 12-week main program across three more blocks: Build, Strengthen and Advance
- Two strength sessions and two cardio sessions every week, with AMRAP, EMOM, ladder and interval formats
- Exercise photos, with exercise names that link to short demonstration videos
- Warm-up and cool-down routines, safety notes and easier options for knees, wrists and jumping moves
- Food, kept simple: the plate method, a shopping list and an optional chapter on estimating calories
- Short chapters on training terms, common fitness myths and staying consistent
How to use it
- New or returning after a break? Start at week 1. Already training? Start at week 5.
- Keep strength sessions as the first and last workouts of your week, never on back-to-back days.
- Write down your reps and aim to beat them little by little. If a block still feels hard, repeat it.
- Missed a session? Pick up where you left off. Missed a week? Repeat the last week you completed.
Who this guide is for
- Women who want to get stronger and fitter at home, without a gym or equipment
- Complete beginners
- Women returning to exercise after a long break
- Anyone who prefers a few focused sessions a week over long daily workouts
Skip it if
- You want a heavy-lifting, bodybuilding or gym program
- You're looking for a quick fix — the plan runs 12 to 16 weeks
- You're pregnant, postpartum, recovering from surgery or managing an injury, joint, back or heart condition — check with your doctor first
Not medical advice. Talk to your doctor before starting a new program, especially if you have an injury or a medical condition.
Questions
I've never exercised. Can I follow this?
Yes. Start at week 1, the beginner base. If a block still feels hard after four weeks, repeat it before moving on — the plan is built for that.
I already train regularly. Where should I start?
If the beginner workouts look comfortable, start at week 5 and follow the 12-week main program.
Do I need any equipment?
No. You need a little floor space, a sturdy chair for dips and a solid, fixed door frame for rows. Jumping moves have stepping versions if you have joint concerns or neighbours below.
Can I print it?
Yes, it's a letter-size PDF. The exercise names link to demo videos, so keep the file on your phone or tablet as well to watch them.
Do I have to count calories?
No. Every workout works without it, and the food chapter uses the plate method. Calorie estimates sit in one optional chapter — skip it if you have a history of disordered eating and talk to your doctor or a registered dietitian instead.
What format is it?
A PDF with no DRM. It opens on your phone, tablet and desktop, and prints cleanly.
How long is it?
The page count is shown above. We write short and cut anything you can skip.
Is the advice medical?
No. It is practical guidance from people who practise it. Check with your doctor for anything clinical.
Can I download it again?
Yes, from your purchase history, for as long as the site exists.
Refunds?
30 days, no questions. Email us.
What members say
I really like how structured this plan is. I don’t have to spend time figuring out what workout to do each day — I just follow the week. The beginner block was especially helpful for getting back into exercise.
This is exactly what I was looking for: home workouts without needing a lot of equipment. I like that the exercises gradually become more challenging instead of starting too hard.
The week-by-week format makes this much easier to stick with than random workout videos. The exercise demo links are also a nice touch when I’m unsure about an exercise.
I’ve tried workout plans before but usually stopped because they felt overwhelming. Starting with four sessions a week feels much more manageable, and I like being able to repeat a week when needed.
I appreciate that this doesn’t require a gym or expensive equipment. The workouts are simple enough to do at home but still give me something to work toward as I progress.
The beginner section gave me a much better starting point than jumping straight into difficult workouts. I also like the easier exercise options for movements that are harder on my knees or wrists.
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