top of page
strenght-training-for-women-over-40.jpg

UPWARD SPIRAL

MIDLIFE MUSCLE METHOD

BUILD A LEANER BODY, OVERCOME SLUGGISHNESS, BURN STUBBORN BELLY FAT & FINALLY GET CONSISTENT IN JUST 8 WEEKS!

An 8-week online strength training program designed specifically for women over 40

Starting at Only $249. Payment Options Available At Checkout!

We start March 24, 2025!

You don’t have to accept feeling sluggish, crappy, and stuck.

If you’re tired of constantly starting over, feeling uncomfortable in your body, and struggling to stay consistent, it’s time for a change.

Midlife Muscle Method is an 8-week online strength training program designed specifically for women over 40 who want to gain lean muscle, boost their metabolism, and feel confident in their clothes—without spending hours in the gym or following extreme diets.

This Program Is for You If:

You wake up feeling stiff, sluggish, and frustrated with your body’s changes and weight gain even though your habits haven’t changed much.
 

You feel overwhelmed by all the BS and noise online directed at peri/menopausal women and don’t know what really works for you.
 

You’re tired of always reaching for leggings because nothing else feels comfortable, standing behind people in photos, and avoiding mirrors.
 

You experience low energy throughout the day and struggle to keep up with your busy life AND fit in workouts.
 

You’ve tried different workout programs but always end up quitting because they’re too intense or unrealistic. You want a more sustainable routine that doesn’t leave you too sore or exhausted.
 

You want to feel strong, capable, and confident in your body again—without spending hours at the gym or logging endless minutes on the Peloton.
 

You crave guidance, accountability, and a community of supportive women who understand your journey

Starting at Only $249. Payment Options Available At Checkout!

We start March 24, 2025, what are you waiting for?

8-week-strength-training-program-for-women-over-40.jpg

The 4M Model: Your Path to Lasting Strength & Vitality

My unique 4M Model ensures you achieve real, lasting transformation by focusing on four key pillars:

Movement

Smart, progressive strength training designed for women over 40 to build muscle, improve mobility, and boost metabolism. Workouts are safe, effective, and can be done at home or in the gym if you prefer with MINIMAL equipment.

Mindset

Break free from self-doubt, limiting beliefs, and past fitness failures. Develop a strong, resilient mindset that keeps you motivated and committed to your goals.

Metabolism

Learn how to fuel your body efficiently with balanced nutrition strategies that support muscle growth, energy levels, and fat loss—without restrictive dieting.

Mentor

Get the guidance and accountability you need with daily support and encouragement from me. You’ll have a personal trainer at a small fraction of the cost. AND a community of like-minded women cheering you on. You’re never alone on this journey!

Starting at Only $249. Payment Options Available At Checkout!

We start March 24, 2025!

Mentally & Physically Stronger

Feeling better starting off 51 better than 50! Mentally and physically stronger. A great deal of credit goes to you and your program. VERY GRATEFUL!

My Old Jeans On With Ease

LOL, when you spoke of trying to pull jeans on...I always have sweats but my (older, tight) jeans now go on with ease!!! And! The scale shows higher to your point!!!

My Strength Has Improved

LOVE all the workouts this week, felt it the next day. I can't beleive how much my strength has improved. Thank you Jen
fitness-program-for-women-over-40.jpg

What’s Included:

  • 32 Workouts (with modifications provided) you can do with minimal equipment (Dumbbells, Bands, Stability Ball and Bench or chair) All workouts between 20-40 minutes.

​

  • EASY TO USE phone app to access step by step form videos and workout instructions from anywhere. No clunky downloads or logins

​

  • PRIVATE in app messaging with me and a private Facebook community with supportive women on the same path.

​

  • DAILY CHECK INS to help you stay motivated and showing up.

​

  • Includes 32 Progressive Strength Workouts, Core Workouts, Lower Impact HIIT + 2 BONUS mobility drills.

​

  • PLUS, optional LIVE workouts (dates TBA)

​

  • BI-WEEKLY COACHING CALLS for Q &A and Nutrition Coaching so you can learn how to fuel your body properly for these workouts ($600 value)

Starting at Only $249. Payment Options Available At Checkout! We start March 24, 2025, what are you waiting for?

Why You Should Strength Train and Build Muscle as a Woman over 40.

Look I know just the thought of “building muscle” can be intimidating. I’ve been there before. I didn’t start truly strength training until I was 35.

​

Even if you’re in your 40’s, 50’s, or beyond I want you to know that NO, IT’S NOT TOO LATE.

​

As we age, we naturally lose muscle, which can lead to a slower metabolism, weight gain, and decreased bone density.

​

At age 51 now and as someone who was never an athlete in school (think: picked last after the girl with a broken wrist) I can tell you I’m so happy I started building muscle when I did.

​

The hours of cardio and hundreds of reps with the light weight we did to “get/stay skinny” might have gotten us great results in our 20s and 30s but what worked before works no more.

​

You have to be strategic now and understand that the more lean muscle you have on your body, the more efficient your metabolism will be. And the more fat you’ll burn vs just losing “weight” which can be muscle as well – something we DON” T want!

​

Whether you consider yourself a beginner or you are a seasoned fitness enthusiast there is room for you in the MIDLIFE MUSCLE METHOD.

I offer modifications for all exercises including low-impact options, and make substitutions for common issues like wrists and shoulders.

Starting at Only $249. Payment Options Available At Checkout! We start March 24, 2025, what are you waiting for?

Always Cheering Me On!

I love everything about the app, the best part of the experiance has been Jen and her support. She's always cheering me on and supporting my fitness goal, and she's always there to answer any questions I have about the program. 
​
I'm already feeling so much stronger after only ten weeks. I look foward to working with Jen for a very long time!

I've Seen Noticable Improvements

As someone who has struggled with finding the right fitness routine and sticking to it. Upward Spiral Fitness has truly been a game changer. I had to take the holidays off because I own a very busy photo business and travel a ton No-Jan. In just a few weeks..I have seen noticeable improvements in my strength, endurance and overall well-being. 
​
I credit this positive transformation to the guidance and support provided by Jen at Upward Spiral Fitness!

THE 4M MODEL: Your Path to Lasting Strength & Vitality

MEET JEN

Welcome to Upward Spiral Fitness!

Hey, I’m Jen, owner of USF - thanks for stopping by! With over 15 years of experience coaching hundreds of women (and some men!), I’m here to help you become the strongest healthiest, and most confident you’ve ever been.
 

If you’re like me, over the years you’ve tried all sorts of workout programs and classes from CrossFit to Pilates to Zumba. And what worked when you were 25 isn’t necessarily going to cut it once you reach a certain stage of life.
 

It’s never too late to change your body. I know it can feel daunting at times, but it is absolutely possible.
 

I can help you get stronger, leaner, and move without pain. And it doesn’t have to take up your whole day. My classes and programs are efficient and effective!

Starting at Only $249. Payment Options Available At Checkout!  We start March 24, 2025, what are you waiting for?

why-women-over-40-should-strength-train

Let's Do This! 

Sign up now, start by dropping your name and email below, and from there you will be taken to Select your Payment option: 

​

One-Time Pay $249

Two Payments of $139

 

Once you have selected your payment options you will be taken to set up access to your account in my App where these workouts will be delivered! 

We start March 24, 2025, what are you waiting for?

  • When Do I Get The Workouts & How Do I Access Them?
    Within minutes of signing up, you will get an email with access to the app. At that point, you will create your username and password. And then you will have immediate access to the app and your workouts will start the following Monday!
  • How Long Are The Workouts?
    As stated above this program is delivered in 5-week phases. To see the most progress in your physique goals it is recommended that you follow the programming how it is laid out. However, for those with just too much to do and not enough time, you can easily make changes to both phases to fit your schedule and still make really great progress towards your goals. My recommendation is to prioritize the strength workouts over HIIT. The weeks are laid out like this: 3 Full Body Strength Training Workouts: 30-40 minutes 1 HIIT Workout: 20 minutes However, if your schedule does not allow for 4 days of workouts, you can skip the HIIT workout. The strength days are by far the most important.
  • What Equipment Do I Need?
    You will need: At least one set of dumbbells A set of fitness bands A bench or step These are dumbbell based programs so you will need weights to do the programs. I get a lot of questions as to what size - to begin, 2 sets is ideal - one medium and one heavy 'for you'. You don't need a full gym for this program. If you find that the weights you have aren't going to work once you start the program, you can always get what you need quickly at a big box retailer/Amazon. Facebook Marketplace also has some good deals.
  • What If I'm A Beginner Or Maybe More Advanced?
    All fitness levels can do these workouts! Whether you're a beginner, intermediate or advanced, you start with the weight that is right for you! For beginners, there is an instruction video for every exercise movement so that you can learn exactly what you are supposed to do. Work on your form with each movement, and progress at the rate you are comfortable with. Start with light weights, get comfortable with the movement for the first 1-2 weeks of each phase and then as you feel comfortable, increase the weight, working to make each movement challenging! You want to work up to a weight that is difficult. It is those difficult reps that are going to create the most impact on your body composition! As you move through the phases, each week you will begin feeling more and more confident in the movements, and you'll be able to push yourself further! For those more Advanced, there is always room to progress with the movements, lifting heavier, increasing time under tension, or increasing the number of reps. Use this programming to focus on the most effective and efficient workouts. Track your progress over time and continue improving. You are going to love the way this app tracks your history on each lift!
  • What If I'm Currently Doing Another Program?
    Ideally, you should not do too much other exercise while doing this program for the best results. You can take leisurely walks or bike rides as much as you’d like but you don't really want to do anything excessive. If you are doing a lot of extra cardio for example, it WILL take away from your results. Feel free to throw in a yoga class, the occasional Zumba, Body Pump, or Boxing class is fine...occasionally: 2-4 times per month. But don't go overboard. You need to be sure you’re taking rest days. If you are adding this program on top of other training, you need to be aware that you are overtraining your body and not giving your body sufficient time to recover. Recovery is NECESSARY for optimal results.
  • Am I Able To Modify The Workouts?
    Yes! Next to every workout within the program, there is a substitute button. You can click that button and my app will automatically pull up every workout that focuses on a similar muscle group. This takes all the guesswork out for you, making it super easy for you to swap exercises. Absolutely hate one of the exercises I programmed, swap it out! Don't have the right equipment to do a specific workout, swap it out! Have an injury and want to give that area some time to recover, swap it out!
  • Do You Include Videos Of The Workouts?
    Yes, every exercise includes a video so you can always see exactly what the movement is and learn the proper form.
  • What's Is The Refund Policy?
    Spiral Strong is a monthly subscription that can be canceled at any time, no questions asked. You simply cancel your subscription right in the app! However, if within the first 7 days of your initial purchase you are not satisfied, please reach out to me and I will give you 100% of your money back and cancel your subscription for you! Recurring Payments: Your monthly payment will take place every month on the same day of the month, as your initial purchase. Beyond the 7-days you are welcome to cancel at any time. However, no prior payment will be refunded, but all future payments will be canceled and recurring payments will be suspended. You will continue to have access until the end of your current billing cycle. At the end of that cycle, your access will be revoked, and no future charges will be assessed. Cancellation during the middle of a billing cycle will not result in a prorated refund.
  • What If I Have Specific Questions?
    Send me an email at: jen@upwardspiralfit.com and I will help clarify anything you need!
bottom of page