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16 Week Coached Program

StrongHer At 40

Your body has changed.
So should your routine.

16 weeks to lose it. A plan built to help you actually keep it off this time, not just lose it again next year.

Make Me StrongHer Have questions first? Book a call →

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48
Total Sessions
4
Phases
50
Min / Session
16
Weeks
StrongHer At 40 client transformation
Real client. Real result.StrongHer At 40 graduate
StrongHer At 40 client transformation
Real client. Real result.StrongHer At 40 graduate
The Format

How it actually
works

📅
3x Per Week
Every week, 16 weeks straight
⏱️
50 Minutes
Per session, start to finish
🏠
Home or Gym
Dumbbells are all you need
💻
100% Online
Coached inside the community
4-Phase Structure

The Curriculum

Every phase has a job. Nothing is filler, and nothing is left out once the shred ends.

01
Weeks 1–4

Maintenance & Learn

You learn the movement patterns and build the habits before the deficit ever starts. This is the base everything else is built on.

02
Weeks 5–8

The Shred, Phase One

The deficit begins. Structured training and nutrition drive the fat loss phase, tracked from day one so progress is visible, not assumed.

03
Weeks 9–12

The Shred, Phase Two

The deepest part of the deficit. This is where most other programs leave you stranded with no plan for what's next. Yours already has one.

04
Weeks 13–16

Reverse & Max Strength

Calories climb back up in controlled steps while strength training peaks. This is the phase that makes your results permanent.

Questions about how the phases fit your schedule? Book a quick call →

The Differentiator

Why the Scale
Doesn't Come Back

Most programs end at the shred. Yours doesn't. Weeks 13 through 16 exist specifically so your results outlast the program.

Weeks 1–4
Maintenance & Learn
Weeks 5–8
Shred, Phase One
Weeks 9–12
Deepest deficit
Weeks 13–16
Reverse, results hold
Why It's Different

The three things
that stopped you before

01

"I've tried everything and nothing sticks"

Every program you've done stopped at the fat loss phase. Nobody taught you what to eat on week 9. Phase 4 exists specifically to fix that.

02

"I don't have time for something complicated"

3 sessions a week, 50 minutes each. Home or gym, dumbbells only. You open the program and follow the plan.

03

"I'm not sure this will work for my body"

Built around the hormonal shifts, slower recovery, and life that gets in the way. Phase 1 exists so your body learns the pattern before the deficit starts.

What's Inside

Every phase built
around one outcome

Keeping the result, not just getting it.

🏋️

48 Sessions of Progressive Training

Structured 3-day training across 16 weeks so you can see your body change phase by phase.

"I truly didn't think it was possible to get down to the weight I'm at. I just followed the plan and it worked."Roysworld Member
🥗

Nutrition Coaching, Every Phase

Your macros adjust as you move through Maintenance, Shred, and Reverse, not handed to you once and left alone.

"The lower calories kicked my metabolism into high gear. I haven't had this body composition since high school."Roysworld Member
📈

Phase 4: Reverse & Max Strength

Four full weeks dedicated to making your results permanent, the phase every other program skips.

"I'll definitely be doing it again. You kept it fun and let us still enjoy life."Roysworld Member
👥

Roysworld Community Access

Coached directly by Roy inside the community for all 16 weeks, not a course you buy and forget.

"So grateful for this challenge and for you pushing me to stay consistent. I'm so glad I joined."Roysworld Member
Real Results

Women who finished.
And didn't start over.

StrongHer At 40 client before and after
"I officially hit 20 lbs down this morning. I truly didn't think it was possible."
Roysworld Member
StrongHer At 40 client before and after
"The lower calories kicked my metabolism into high gear. I haven't had this body composition since high school."
Roysworld Member
StrongHer At 40 client before and after
"You kept it fun and let us still enjoy life. I didn't feel restricted once."
Roysworld Member

Real Community, Real Accountability

Roysworld community check-ins and testimonials
Ready When You Are

Two ways
to get started

Enroll now if you're ready, or talk it through first. No pressure either way.

What's Included
Full 16 week program
  • 48 coached sessions across 4 progressive phases
  • Nutrition coaching adjusted phase by phase
  • The Reverse & Max Strength phase every other program skips
  • Coached directly by Roy inside the Roysworld community
  • Home or gym, dumbbells only
Make Me StrongHer

🔒 Secure checkout · Instant access

Before You Commit

Not sure yet?
Let's talk it through.

Book a quick call with Roy. No pitch, just a straight conversation about whether this is the right fit for where you are right now.

Have questions about the phases, the schedule, or whether this fits your life?

A quick call is the fastest way to find out. No obligation, no pressure, just answers.

Book a Quick Call
Before You Enroll

Common Questions

Why does the program end with a reverse diet phase?

After the shred, calories go up in small controlled steps instead of all at once. Most programs stop right after the shred, which is why the weight comes back. Phase 4 exists so yours doesn't.

Do I need a gym, or can I do this at home?

Dumbbells are all you need. No gym membership required. If you have gym access, the workouts scale up to use it.

What if I miss a session?

The program is built in weeks, not days. If you miss a session, you pick back up on the next one. Nothing resets and nothing is lost.

What exactly is included?

All 48 sessions across the 4 phases. Full training plan, nutrition coaching, and community support the entire 16 weeks.

Who is this program built for?

Women who have lost weight before and put it back on. The training and nutrition are built around this stage of life, not a generic plan.

Your Coaches

Meet the team

R
RoyFounder & Head Coach

Certified personal trainer with over 10 years of experience coaching women to build the body they actually want to keep. I simplify the process and stay in it with you until you get there.

C
CrissyNutrition Coaching

Handles your macro coaching across all 4 phases, so your nutrition plan is dialed in and adjusted as you go.

Ready?

This Is StrongHer At 40

16 weeks. 4 phases. The plan that doesn't stop at the shred.

Make Me StrongHer

🔒 Secure checkout · Instant access

Have questions first? Book a call →