12 Week Strength Program
Ready to become the strongest version of you?
Whether you prefer training at home or in the gym, this 12-week progressive strength program gives you everything you need to build confidence, improve your fitness, and create healthy habits that last.
Designed for women who are ready to stop starting over, this program takes the guesswork out of training. Over three progressive 4-week phases, you'll follow structured workouts that become more challenging as your strength and confidence grow.
What's Included
Choice of Gym or Home edition
12 weeks of progressive strength training
3 full-body workouts per week
Weekly cardio plan
Comprehensive flexible meal plan with nutrition guidance
Habit coaching to help build lasting routines
Video demonstrations for every exercise
Full access through the Trainerize app to track your progress
The Home Edition requires a set of dumbbells, a long resistance band, and preferably a bench and stability ball.
Once purchased, your program will begin on the following Monday, giving you time to prepare, familiarise yourself with the app, and start your journey with confidence.
Whether your goal is to feel stronger, improve body composition, increase your energy, or simply create consistency, this program will help you build a foundation that supports your health for years to come.
Ready to choose yourself? Let's begin.
Frequently Asked Questions
Still have questions? Take a look at the FAQ or reach out anytime. If you’re feeling ready, go ahead and apply.
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Once you sign up, you'll receive access to the Coach Joelene app, where you'll find everything you need to succeed. Your program begins on the following Monday and includes structured workouts, nutrition guidance, habit coaching, and progress tracking. Simply follow the program each week and focus on showing up consistently.
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You'll complete 3 full-body strength workouts each week, following a progressive program designed to help you build strength and confidence. Every exercise includes a video demonstration, so you'll always know exactly what to do. Choose between the Gym Edition or Home Edition, depending on where you prefer to train.
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Yes. You'll receive a comprehensive flexible meal plan designed to help you fuel your body while enjoying the foods you love. It includes meal ideas, portion guidance, and practical nutrition education to help you build sustainable habits.
Please note: The current meal plan does not yet cater for vegetarian or vegan diets. If this applies to you, please get in touch before purchasing and I'll discuss the best option for you.
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I'm Joelene, and I'll be guiding you throughout the challenge. As a Personal Trainer, Sports Nutritionist and Perimenopause Coach, I've designed this program to help women build strength, confidence and healthy habits that last. My goal is to give you the tools, knowledge and support to help you succeed—not just for 12 weeks, but for life.
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Absolutely. Whether you're new to strength training or returning after time away, the program is designed to help you build confidence and progress safely. Every exercise includes a video demonstration, and the program gradually becomes more challenging over the 12 weeks.
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Most workouts take between 45–60 minutes, depending on your pace and rest periods.
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Only if you choose the Gym Edition, unless you have a good home gym. If you'd rather train from home, simply select the Home Edition, which requires a set of dumbbells, a long resistance band, and preferably a bench and stability ball.
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Yes. The program is designed to fit into a busy lifestyle with three structured workouts per week, allowing flexibility to complete them on the days that suit you.
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This is a self-guided program, giving you everything you need to train confidently at home or in the gym. If you're looking for personalised programming, nutrition adjustments and ongoing accountability, explore my online coaching options.