STRENGTH TRAINING & NUTRITION PROGRAM FOR WOMEN OVER 40
The 8-Week Over 40 Transformation Program
A strength and nutrition program to build muscle, improve your shape and stay strong as you age.
Real support from a real coach
Flexible schedule, 3-5 days per week
Train at home or in the gym
Trusted by 1000s of women worldwide. Created by a coach with 12+ years in the industry.
STRENGTH TRAINING PROGRAM FOR WOMEN OVER 40
The 8-Week Over 40 Transformation Program
A strength and nutrition program to build muscle, improve your shape and stay strong as you age.
Real support from a real coach
Flexible schedule, 3-5 days per week
Train at home or in the gym
Trusted by 1000s of women worldwide. Created by a coach with 12+ years in the industry.
Strength Training Program For Women Over 40
Not only will this program help you build strength, but you’ll also improve your shape, posture, and body composition too. When you sign up, I’ll assign you to either my Sculpt program (or my Shape program if you are more advanced), and I’ll further customize everything so your program is tailored to your body type, goals and schedule. This is so much more than a generic program!
WHAT YOU’LL GET:
An 8-week online strength training program for women over 40, delivered through my interactive training app.
Each program has Home, Express, and Gym versions — you choose in your consultation form.
Detailed video demos and written instructions for every exercise so you can feel confident with form and execution.
A comprehensive Training Manual covering technique, cardio, core work, injury prevention, and more.
Direct access to me through the app. I answer every question personally.
The nutrition component is optional.
Get results from training alone — or add a Meal Plan for more structure and guidance. Learn more below or jump to prices for training only.
Nutrition & Meal Plan For Women Over 40
This flexible meal plan is designed for women 40+ to help build muscle, manage weight, reduce inflammation, and feel more balanced.
WHAT YOU’LL GET:
3 Recipe Books: Breakfast, Savoury and Snacks. Over 60 simple, customizable, delicious meal ideas to balance your appetite, reduce cravings and get you results.
A Meal Plan Guide that teaches you how to personalize the Meal Plan, including swapping in your favourite foods and adjusting it for your body’s needs.
Printable Weekly Meal Planning Sheets so you can be organized and stay on track all week.
Two Mini Class Videos covering the basics so you feel confident with your nutrition as well as motivation, meal prep, and using the Meal Plan for better periods and lower inflammation.
Meet Your Coach, Melanie Durette
I’m a strength and nutrition coach specializing in helping women over 40 build muscle, improve their shape and change their body composition.
I’m in my 40s too, so I know what it’s like to feel your body changing and wonder if it’s too late. It isn’t.
For more than a decade, I’ve helped women navigate midlife, build strength and feel better in their bodies.
I’d love to help you do the same!
Online Training Program Pricing
Online Training Program
- 8-Week Training Program delivered via app, tailored to your fitness level, goals, and training style (home or gym).
- Female Fitness Systems Training Manual covering intensity, progression, cardio, core, and more.
- Sync with MyFitnessPal, Google Health, Fitbit, Apple Watch, Garmin, or Withings to track all your data in one place.
- Stay Connected with direct messaging and regular check-ins to support your progress.
- VIP Pricing on Future Programs — no auto-renewal, your choice to continue.
- Bonus: Lifetime access to our Exclusive Coaching Group.
Over 40 Transformation Program
- 8-Week Training Program delivered via app, tailored to your fitness level, goals, and training style (home or gym).
- Female Fitness Systems Training Manual covering intensity, progression, cardio, core, and more.
- Sync with MyFitnessPal, Google Health, Fitbit, Apple Watch, Garmin, or Withings to track all your data in one place.
- 3 Recipe Books & Meal Planners with 60+ simple, flexible meals.
- Meal Plan Guide + 2 Video Mini Classes to customize the plan and enjoy your favorite foods.
- Stay Connected with direct messaging and regular check-ins to support your progress.
- VIP Pricing on Future Programs — no auto-renewal, your choice to continue.
- Bonuses: Lifetime access to our Exclusive Coaching Group and the Longevity Recipe Book.
Not sure which option to choose?
Both options include the same 8-week training program. Choose the Over 40 Transformation Program if you’d also like the meal plan and nutrition resources.
What happens after you sign up?
I’ll send you a consultation form to learn more about your goals, body type, schedule, training experience and other relevant details, along with a link to my app. I’ll use this information to set up your program.
If you’re a beginner or need to ease into training, I’ll start you on my Sculpt program. If you’re intermediate to advanced, I’ll generally start you on my Shape program, depending on your experience and goals.
*Please remember this isn’t an automated program. I personally email you to get started which means that there is often a short delay before you hear from me. I try to respond within hours but at the most it will be 12 hours.
Testimonials From Our Community
This program is incredible! It specifically addresses areas of your body that seem to become more stubborn as you age. Because of Melanie’s ability to individualize aspects of the training and focus on YOUR needs and wants I have seen such a difference in my body. My arms have been difficult to tone in the past 2 years and my husband noticed that change within just a few weeks!
I am so happy I chose to do this program and have been for almost 2 years. I am never disappointed. And Melanie makes it so easy to communicate with her, unlike workouts you find on a random app. This program is a program you will not regret!
Love this program! I just want to express to you my gratitude for your help and direction in designing this program. This is the first time in 25+ years that I have consistently looked in the mirror and thought only positive things.
I see a body of possibility, one that feels firm and strong in places it never was, and that is a tremendous gift. I recommend this program to almost all of my female patients. I feel that working this program is an assured pathway to success. Thank you!
I turned 40 this year and was feeling frustrated with the lack of results I was getting on my own, so I signed up for Melanie's program and made sure to read/watch all the information. I learned so much about my eating habits and was surprised that I didn't need to exhaust myself with long, heavy cardio programs! I'm just about to wrap up the 8 week program, and I cannot believe how strong I feel and how much fat has vanished from my waistline. I knew it was real when my husband commented about how strong my arms looked from across the gym!
Overall, it is a realistic program that encourages you to eat things that make you feel full and healthy, and the workouts are simple but very effective. I'm signing up for the next 8 weeks!
I’ve learned so much! It has completely changed the way I think about strength training for women compared to the more traditional approach I used before. The workouts have helped me build a much more sustainable training routine rather than constantly chasing heavier weights and ending up fatigued.
My strength has improved significantly, and I’ve also seen physical changes especially in my glutes and thighs, and my core is much stronger than it used to be. The workouts are challenging in the best way, and I really appreciate the flexibility to swap in alternative exercises when needed.
I am absolutely loving this meal plan. I love that there are so many options, the recipes are easy and I get to eat a lot of food.
I’ve never been blessed with any sporting or athletic ability…however after 18 months of training with the awesome @melaniedurette, I can honestly say weight training is a new found love.
Mel thank you so much for your knowledge, encouragement, nutritional advice and listening ears! Ladies I can't recommend Mel enough...she's friggin awesome!
I took my measurements and progress photos today. I can definitely see and feel the difference between now and when I started. I’ve lost a couple inches - from my waist, hips, thighs and chest - and gained some in my shoulders and arms. I love all of the changes. I’m also seeing less sagging in my legs and rear. My knees finally lost some of the sagging, and my pants are fitting better in the butt. I actually have some budding biceps! There’s still a long way to go, but I’m really grateful for everything so far.
We started working together after my hysterectomy with the goal of rebuilding my strength and mobility after years of pain. There was never any pressure to diet or lose weight — you listened to what I wanted and supported me every step of the way.
I improved my nutrition, came off Metformin, and gradually lost weight without extreme dieting. More than 300 workouts later, I am stronger and have more energy, stability and mobility than I did in my late 30s. I just turned 50 and I'm looking forward to the next decade with confidence. Appreciate your programmes, Melanie!
I am happy to report that I have lost some circumference around most areas of my body...thighs, hips, chest and waist. I have noticed a marked improvement in my muscle tone. My clothes are fitting better and going to the gym has become a habit. I love having the workouts loaded in the app. It makes me feel good knowing I don't have to figure that out when I get to the gym. I also feel like you're watching so that keeps me accountable. It's what I really needed.
Also I have had some improvement in my period. I am very happy about that. My cycle has gone from 10 days to 7-8!
Apart from gaining muscle mass and strength, I have gained confidence. I used to be terrified of picking up dumbbells in the weight room – now I walk in there and feel like I own the gym! Nothing is more empowering than achieving things you thought you were incapable of.
The program helped guide me through all the exercises and how to do them correctly and most importantly, the exercises were specifically chosen to develop an athletic and feminine physique. Love the accountability too!
I just have to say thank you for your nutrition plan and your approach that’s possible long term. I feel so much FREEDOM.
I’ve eaten a lot of different ways over the years and got it in my head about good foods or “bad” foods. I never counted calories though. And while I think I have a good understanding of eating real whole foods and unprocessed stuff, I am thankful for the calories in/calories out approach.
This is all because my husband’s patient gave him a loaf of homemade bread. I LOVE bread but got an unhealthy belief in my head about bread. I ate a piece of bread and butter with my supper and it was SO good and thankfully I didn’t feel guilty. It fit in my calorie range and I knew I had met my protein goal today, ate a lot of fresh greens today, and I enjoyed every bite and crumb of that bread.
I had a body composition scan today. I was excited because it puts me in an excellent range for health and longevity. Your program is why I was able to achieve that. It helped me to turn things around and have a significant body composition change. I stopped caring so much about the actual weight because I feel really great, healthy and strong.
I am looking forward to working with you and your awesome program as many years as I possible can. Thank you so much!
A lady came up to me at the gym today (she's a PT) and she says she's watched me over the years and wanted say say whatever I've changed has really shown especially in my upper body as she can really see my definition. LOL! I told her I had actually changed trainers and she said well tell her congratulations - she's doing a great job! So there you go. Thanks so much Mel! xxx
Just wanted to report that I did a ladies ski weekend this past weekend at a ski resort and I felt so strong! I wasn't even tired at the end of the day and last year when I did the same trip I couldn't even make it down one run without having to stop because my quads were burning.
I had such a different experience this year and it's because of your program. Thank you so much!
I'm SO pumped. The macro tracking is almost second nature to me now, and I'm getting to a point where it can just happen vs. it be the main focus of my day. I'm finally in control of how I look - much of it is in the numbers! It’s so awesome because at first I thought it’d be really difficult but it’s been very sustainable!
So far, I've lost more than 10lbs, 11.5 cm off my waist, 10 cm off my hips, and 3 cm off my thighs!!
This is so awesome! I love this program already! I’m not sure how you do it, but it feels like I actually have a personal trainer - not like you have a one-size-fits-all program. That makes me feel really good. Thanks so much for all your help.
I find it bemusing that I am losing weight and eating so much. I have definitely not been feeling hungry (quite the opposite). I have had people notice how slim I am looking, and I tell them about you and how I am eating more (and better) than I ever have, and doing weights.
Great workout today! I love all your notes - they are so helpful. I'm learning so much. I also like that you let me know how hard an exercise should be - it helps me gauge whether I'm doing it correctly.
I'm feel great! Thanks so much. I'm so grateful I found your program.
I really don’t think there are words to describe just how much love and respect we all have for you and all that you do for us as women in this crazy world we live in. You are such a wealth of knowledge and we admire you as a coach and value your friendship.
I feel stronger, healthier, more agile, more balanced and I love myself more. Its been a great self-care program that I really needed. I feel like this program gave me the structure (with enough flexibility and accountability) to get control of myself.
Four months later, I have achieved the physical results I hoped for and I also feel stronger emotionally and mentally. Thank you Melanie for helping to make the world a better place for women through your well thought through fitness programs.
My husband and I went golfing for the first time this season in Michigan. I beat him by 4 strokes which is very unusual. I had to adjust my clubs. I had too much strength in my arms and subsequently my swing. I don't need as much club as I've used in past season.
Whoa! Thank you Melanie! I wouldn't be here without you. So thrilled.
Melanie is an excellent coach! I feel stronger than ever, and this has been the most consistent program that I’ve done because she makes it fit my schedule and where I am in terms of fitness. If you’re wondering if it would work for you, I say, try it!
I was having a lot of aches and pains and after working with Melanie, they have all gone away. My posture has improved and I feel that my strength is improving every day. She’s wonderful to work with. I’m excited about continuing to work with her. My husband is very happy with the results and that makes me happy as well.
REAL WOMEN, REAL RESULTS
Hear From The Women Who’ve Done It
These are just a few of the wins and stories from the app and social media.
Frequently Asked Questions
HOW DO I GET EVERYTHING TO START MY PROGRAM?
After you sign up, I’ll send you a consultation form to learn about your goals, body type, preferred schedule and training experience, along with a link to download my app. I use this information to set up your program. I personally email you to get started, so there can be a short delay, but I try to respond within hours and at most within 12 hours.
HOW MUCH SUPPORT DO I GET?
I try to get to know all my ladies personally so I offer more support than other online training programs at this price point. Most women have a few questions when they start which I am happy to answer and I check in when you get started to make sure you are on track.
However, I don’t have an assistant or team — it’s just me! So if you want extra support, you can optionally add on weekly check ins, which means we will have structured, personal check ins every week through the app and I will review your data and progress each week.
Don’t worry — you don’t need to sign up for them now. This is something we can discuss if you want more support as you get going.
You can also book a consultation with me to talk through everything!
WILL I GET BULKY FROM STRENGTH TRAINING?
Most people will tell you that getting “bulky” from strength training isn’t something to worry about. The reality is more nuanced – some women can get thicker in certain areas when following the wrong program for their body type.
My programs are designed differently. The focus is on building strength and shape in a balanced way, without overdeveloping areas like the back, arms, or legs.
I also make a real effort to get to know every woman I work with. Inside my app, you can upload progress photos, and I’m happy to review them and provide personalised feedback. Over time, we use those photos – along with how you feel in your body – to adjust your program as needed. For example, if you’re naturally more muscular or concerned about building too much size in your legs, we can reduce volume and shift the focus to create a more balanced look.
It doesn’t happen overnight, but one of the most common things I hear from clients is that this is the first time they’ve been able to build their glutes and improve “trouble areas” without feeling like their legs are getting bigger.
DO I HAVE TO COUNT CALORIES?
The Meal Plan is designed so you can count calories if you want, but you also don’t have to count them if you want to keep things simple. You will need to do a bit of planning to make sure your days add up to around 1600 calories (which is the target for most women in the Meal Plan) but it’s actually really easy the way I’ve set everything up.
In the Guide and Mini-Class #1 that comes with the program, I’ve included advice for both those who want to count and those who don’t want to count calories so you can use it either way.
ARE THERE ANY FOOD I WILL HAVE TO EAT OR AVOID?
The Meal Plan is very flexible with lots of choices and there’s nothing in it that you have to eat. Every ingredient in the Meal Plan has calories listed so you can substitute foods you prefer.
Many of the Breakfast and Snack recipes use protein powder so you will likely want to purchase some when you start this program. I offer some tips for choosing protein powder throughout the program.
If you are using this Meal Plan for better periods, I will give you some foods to avoid at certain times of the month because they will cause period pain. Other than that there’s no foods you have to avoid because this is a very balanced Meal Plan!
WILL THE MEAL PLAN COVER MY SPECIAL DIETARY REQUIREMENTS?
There is a lot of information in this Meal Plan and the Recipe Books so that you can tailor it to suit your specific requirements. You may find, depending on your restrictions, there are certain meals you have to avoid but there will be plenty of meals you can eat. For example, over half of the meals are plant-based which means someone who is vegetarian could still use it.
This is not suitable for someone who wants to eat very low carb or ketogenic as my approach is more balanced.
If you aren’t sure about the Meal Plan then I suggest purchasing a Training Program only and we can always add on a nutrition consult or anything extra you need later on.
WHAT IS THE REFUND POLICY?
It’s important you feel confident in the program you are purchasing.
However, because my programs are more than a simple download, I don’t offer refunds. I personally spend a lot of time working on your program during the onboarding process. I liaise with you to make sure your program is set up to suit your goals, body type and schedule, and then I manually create your program and schedule each and every workout.
A lot of time and effort goes into creating your program, which is why all purchases are final and I don’t offer refunds once a program has been purchased.
If you have questions about whether a program is suitable for you, or you’re wondering how it might work around your goals, experience, equipment, schedule or any physical limitations, please get in touch before you purchase. I’m happy to help you work through those questions so you can make an informed decision. I try to respond within 24 hours so please check your junk, spam and promo folders if you do not see a message from me.
And once you’re in the program, if you run into an issue or find that something isn’t working for you, let me know. There may be a different way to approach your training, extra support we can add on, or another solution we can find together.
If you run into challenges along the way, I offer the option to extend or adjust the program for a very small fee ($15-25) to cover my time.
IS THERE AN AUTO-RENEW?
No. I don’t store your payment details. Most ladies opt to continue training with me for subsequent programs but we work that out together when your program is near completion.
Choose the Option That's Right for You
Both programs include the same strength training program for women over 40. The only difference is that the Over 40 Transformation System also includes a Meal Plan.