Are you just winging it when it comes to working out?
This is exactly why I created
STRONG BY SPRING
A 12-week strength training plan for women over 40 who want real results
without living at the gym.
The virtual group workout program that finally shows you what “lifting heavy” actually means
no guessing, no confusion, just a clear plan and visible results.
12 weeks. Dumbbells. A real plan.
Let me guess, everywhere you look online, women over 40 are being told to “lift heavy.”
Cool. But what the hell does that actually mean?
You grab some dumbbells.
Follow random YouTube workouts.
Drop into whatever class fits your schedule.
And still you’re wondering,
“Am I even lifting heavy?”
“Why don’t I look any more toned?”
You are consistent. You show up.
But the results? Meh at best.
You used to be able tot crush 5–6 workouts a week.
Now just getting to the gym feels like a logistical nightmare.
And this is what I know for sure:
You do not need more grind.
You do not need to live at the gym.
You want permission to do less and finally see results.
This program gives you exactly that.
Right now you might be…
➡️ Not consistent, because you think workouts need to be a certain amount time for them to "count" or perfect
➡️ Lifting the same weights for 10+ years
➡️ Guessing your way through workouts
➡️ Unsure what “heavy” should feel or look like
➡️ Winging it with saved Instagram workouts
➡️ Hoping the next "plan" you find will be the "one"
Right now you might be…
❌ You don’t need more workouts saved on your phone.
❌ You need someone to tell you exactly what to do and when.
❌ Imagine having a coach saying:
“Lift this today. Rest tomorrow. Here’s your next move.”
🥳 That’s how results happen.
Three Workouts a Week. Under 60 minutes. Visible Results.
The kind where you catch your reflection and think:
“Holy crap… is that my arm?”
Say goodbye to:
• Cobbled together fitness Frankenstein workouts from a patchwork of saved workout
• Using the same 10-pound dumbbells that you've been using since 2009
• Giving your full effort and secretly wondering why isn’t this working
You’re about to feel and see real strength in the mirror and in everyday life.
Welcome to th solution to:
Why am I working so hard with nothing to show for it?
In 12 weeks, you’ll go from frustrated and winging it → strong, consistent, and excited to lift again.
This is for the woman who....
✔ Wants to look strong without training like it’s her full-time job
✔ Craves a simple plan that works at home, the gym, or on the road
✔ Is sick of starting over every January
✔ Wants to step out of the shower, catch her reflection, and smile instead of scrutinize ✔ Wants that quiet, holy-crap confidence when jeans slide on easy
✔ Is 40+ and over following programs from coaches who don't understand that building muscle at this age requires an entirely different approach
Strong By Spring gets you from
random workouts → real strength.
Say Goodbye To:
- Feeling lost at the gym
- Never seeing any changes
- Wondering what "lifting heavy" really means
- Looking exactly the same every spring
Instead, you’ll...:
- Follow the plan and finally see muscle appear
- Know exactly what to do every workout
- Feel confident (in clothes and out of them 😉)
- Carry all your Costco bags in one trip
- Stop guessing forever
What's Inside
Three workouts a week – Delivered every 4 weeks via a simple mobile app with access starting Sunday, January 11th so that you always have a plan you can actually stick to, not a 5-day punishment cycle.
All under an hour – Because you want results, not a second job at the gym.
Dumbbells – Because real muscle doesn’t require fancy equipment, just a smart plan and some consistency.
Home or gym friendly– Because some days you're a gym girlie and some days you're lifting in pajamas. Both count.😜
Real strength gains – Because carrying all the groceries in one trip feels better than any number on the scale.
Real definition–Because tone after 40 doesn’t come from more cardio, it comes from muscle, period.
Real confidence– Because feeling strong hits different when life, hormones, and stress try to knock you on your ass.
The Strong By Spring process:
is the fast pass to ditching random, useless workouts for good and finally building the strong, toned body you've been chasing for years. You'll walk into spring stronger, tighter, and way more confident without wrecking your schedule.
Strong By Spring is NOT:
❌ Bootcamp
❌ Random circuits
❌ Burpees until you see Jesus
It’s science-backed strength training for midlife women — done with dumbbells, under an hour, and built to get results.
Program starts on Monday, January 12th.
Plus these juicy bonuses
Over 30 Mediterranean-style recipes
❤️ Helps steady blood sugar so you’re not riding the energy-and-cravings rollercoaster
❤️ Supports hormone balance without you micromanaging every bite
❤️ Calms inflammation so your joints don’t feel 20 years older than you are
❤️ Keeps meals satisfying without the diet drama
Eating out guide
✅ How to handle drinks, appetizers, and dessert without the spiral
✅ Exactly what to order at restaurants without blowing your progress
✅ Simple swaps that keep you in the game without feeling “on a diet”
✅ How to handle girl's night, date night without feeling like you have to skip them or pre-game with a shake and just order a salad.
Your Investment only: $147
(that's only $12.25/week) less the price of a Sweet Greens salad
Program starts Monday, January 12th
Maybe you've been talking about getting fit all year. You wake up January 1st screaming "THIS IS MY YEAR!" and hit the ground running.
Hi, I'm Kim and I've been coaching women for over 20 years, and I've seen this same pattern play out every single January: you go all-in meal prepping, hitting the gym five days a week, saying no to every happy hour and by mid-February you're burnt the hell out.🥴
What happened? You were doing all the right things.
Here's the truth: you weren't doing the right things. You were doing ALL the things.
Too many workouts. Too many rules. Too much pressure to be perfect.
So your body gave up, your brain tapped out, and by March you're back where you started scrolling Instagram for the next program to save you from yourself.
The problem isn't you. It's the approach.
Strong By Spring isn't about going harder. It's about going smarter three workouts a week, a plan that actually builds on itself, and a system that keeps you consistent without burning you out.
Kim Barnes Jefferson,
Creator Strong by Spring
F
A
Q
What if I can't start on January 12th?
You'll have access to everything immediately, so start whenever you're ready. The program is 12 weeks no matter when you begin. No stress.
What if I can only work out 2 days a week?
The program is designed for 3 days, but life happens. Once you're inside, I'll show you how to tweak it for 2 days or even 5 days a week. You'll still get stronger - just a bit slower if you're doing less.
What equipment do I need?
A set of dumbbells - adjustable or a few pairs in different weights. If you only have one set, I'll show you how to make things harder without buying more. That's it. Do this at home or at the gym, your call.
I've never lifted weights before. Will this work for me?
Absolutely. Every exercise has video demos and modifications so you can start where you are and build from there. Plus, you get the benefit of newbie gains - which means you'll see progress faster than someone who's been lifting for years. It's actually the best time to start.
Can I pay in installments?
Yep - drop $50 now and pay the other $97 in 30 days before the program kicks off.
What happens after I sign up?
You will create an account on my mobile fitness app. You will get immediate access to the bonuses and the workouts will be delivered on Sunday, January 11th.
What are the bonuses?
30+ crave-worthy Mediterranean recipes that support hormones and blood sugar—plus an Eating Out Guide so you can stay consistent and still say yes to dinner plans.
Does this have a meal plan?
Nope. Meal plans are rigid and annoying. Instead, I give you food guidelines so you can eat like a normal human and still see results.
When does the cart close?
Saturday, January 10th at midnight. Once it closes, you're waiting until Spring.
What if I have questions during the program?
Weekly accountability is built in, so you're never sitting there wondering if you're doing it right or if something needs to change.
Let’s be honest....
Every January you go all-in.
Meal prep. Five workouts a week. Zero fun.
And by February you’re fried.
The problem was never you.
It was the plan you were trying to survive.
Strong By Spring is not about pushing harder.
It’s about finally training smarter.
Three days a week.
A progressive plan that actually builds muscle.
A system built for consistency, not perfection.
You can keep doing what you’ve always done.
Or you can choose the season where it finally clicks.
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