Best Strength Training App for Women Over 40

For women over 40, aligning with the right strength training app can feel overwhelming. There is no shortage of fitness apps that promise weight loss, toned muscles, and fast results. But if you’re a woman over 40, your needs are likely different than they were ten to twenty years ago.

At this point, there’s a good chance you’re navigating perimenopause, experiencing slower recovery, balancing work and family, and simply looking for a workout routine that’s realistic enough to actually stick with.

The best strength training app isn’t necessarily the one with the most features or the one that comes highly recommended by every top influencer. It’s the one that helps you stay realistically consistent with your routine. Here’s what to look for before choosing, plus a quick side-by-side of the top options.

Top Choices: Strength Training Apps for Women Over 40

Here is a side-by-side look at 10 strength training apps women over 40 are choosing right now, including who each one suits, how the workouts are structured, what equipment you need, and what it costs.

What Women Over 40 Should Look for in a Strength Training App

As we get older, our fitness goals shift. For a lot of us, we become less interested in (and available for) spending hours exercising and more interested in:

• Building and maintaining muscle
• Getting stronger
• Supporting bone health
• Maintaining mobility
• Supporting joint health
• Improving balance and stability
• Feeling stronger in everyday life
• Finding a routine that is sustainable

A good strength training app should support these goals through repetition, instead of relying on random workouts and high-intensity cardio.

Here are a few things I'd prioritize when choosing an app to support your goals.

Progressive Overload

If your goal is to build muscle and strength while protecting your body as you age, progressive overload matters. Progressive overload means gradually increasing the challenge placed on your muscles over time.

This can come in many forms that might include:

• Increasing your weights
• Completing more reps
• Increasing sets
• Improving your form
• Increasing range of motion
• Using a more challenging variation
• Adding a pause or pulse to a movement

It does not mean you need to lift heavier every single workout or on every single exercise. It also doesn’t mean that every workout needs to be harder than the last one. What matters most is that your training gives you a way to progress over time. This is one of the biggest differences between following a strength training program and doing random workouts.

If you're doing a completely different workout every time you work out, you might be working hard, but it becomes much harder to determine whether you're actually getting stronger because you aren’t tracking or repeating anything. This is why I recommend looking for an app that provides some degree of structure and progression.

Despite what you may have been told, you don’t need more workouts; you need a plan that helps you get better at the workouts you’re doing.

Structured Programming

This is hands-down one of the biggest mistakes I see women make - they jump from workout to workout without a plan. They do workouts they make up themselves or find on YouTube, Instagram, or TikTok, and essentially just show up for whatever sounds good that day. While I will always be an advocate for the idea that any movement is good movement, at this stage of life, if you want to get results, you need to have a plan in place.

A good fitness app will provide structured programming that builds over time. Instead of winging your fitness journey, wondering what to do each day, you should be following a structured workout plan that progresses week after week.

I recommend that women over 40 look for programming that includes:

• Progressive overload
• Planned exercise progressions
• Recovery days
• Balanced muscle group training

This makes it much easier to measure progress and continue getting stronger. And, yes, this means repeating workouts.

Recovery

Recovery matters at every age, but after 40 it becomes even more important because you’re balancing strength training with work, family, stress, and everything else that’s on your plate during this stage of life. But that doesn’t mean women over 40 shouldn’t train hard; it just means that more isn’t always better. There has to be time for your body to rest, recover, and build.

A good program will provide you with an appropriate amount of training volume and intensity paired with plenty of time to recover. If every workout leaves you feeling completely exhausted and you’re struggling to feel ready for your next session, that may be a sign that you need a better plan - one that’s made for women in your stage of life.

During this season, the smartest training decision is often to do a little less so you can consistently come back and do the work again.

Mobility

Mobility is another consideration that I don’t think women should overlook. Yes, you want to be strong, but you always want to be able to use that strength through a healthy range of motion. Mobility helps to ensure that you’re able to maintain your independence as you age.

Think about some of the movements that you want to be able to do as you get older:

• Squat down
• Pick something up
• Get up from the floor
• Reach overhead
• Rotate
• Carry things
• Climb stairs
• Get in and out of a car

In addition to helping you get stronger, your workouts should help you maintain your ability to move well as you age. Some apps make mobility the central component of the program while others focus almost exclusively on strength. Neither is automatically good or bad; it just depends on what you need. A great app will incorporate both.

Joint-Friendly Training

Just because you’re 40+ doesn’t mean you need to avoid challenging exercise, but it does mean that you may need to be more thoughtful about how you challenge yourself. A good app for women over 40 will offer modifications or exercise swaps when something doesn’t feel right, or you’re struggling to do it with proper form.

This might mean:

• Adjusting the weight
• Changing the range of motion
• Choosing a different variation
• Reducing impact
• Modifying training volume

You shouldn’t have to force yourself through an exercise just because it’s what’s on the screen. A good app will have an alternative or swap for any exercise that may require it.

Bone and Muscle Health

Strength training is about so much more than changing how your body looks. Building and maintaining muscle becomes increasingly important as we age, as it plays a critical role in supporting bone health.

This is one of the reasons why I encourage women over 40 to think beyond the traditional “burn calories” and “lose weight” approach. Your workouts should help you build a body that’s strong, capable, and feels good to live in.

You’re not just training to reach a goal; you’re building the foundation you want to have in your 50s, 60s, 70s, and beyond.

Choose an App That Fits Your Lifestyle

This is something that I cannot stress enough for women over 40 - the best workout app is the one that you’ll actually be able to commit to. This means that it has to be realistic for regular life and your already busy schedule.

Ask yourself:

• Do I want to work out at home or in a gym?
• How many days per week can I realistically train?
• How much equipment do I have?
• How much time do I have?
• Do I prefer follow-along workouts or self-paced training?
• Do I need accountability?
• Do I want a coach?
• Do I want a community?

Many women over 40 appreciate workouts that can be completed in 30 to 45 minutes using just dumbbells from home, as removing barriers (aka the drive to and from the gym) makes consistency so much easier.

Don't Overlook Support and Community

It’s fun to sign up for the big-name apps that everyone seems to be doing, but don’t neglect the support and community aspect of training. Most workout apps simply generate a workout for you and leave you on your own.

However, there are other apps (usually the smaller ones) that provide access to a real trainer, educational resources, and a community of women working toward similar goals. This is a hugely underutilized and underappreciated feature and benefit of some apps that can be the difference-maker between staying consistent and falling off the wagon in week 2.

Fitness is about more than completing workouts; it’s about building habits that last and not feeling like you’re on your own in your journey.

Features to Look For

There are hundreds of strength training apps to choose from; here are a few considerations I recommend thinking about as you navigate the space:

• Multiple workout plans for different experience levels
• Home and/or gym workout options (depending on where you prefer to train)
• Exercise demonstration videos
• Workout tracking
• Progressive overload
• Flexible workout schedules
• Educational content
• Community support
• Access to the trainer

Not every woman needs or values every feature, but these are often the ones that make the biggest difference over time.

The 10 Apps Reviewed

1. Simply Strong App

Best for: Structured progressive strength training for women over 35

The Simply Strong App is designed specifically for women who want to build strength without spending hours in the gym.

Instead of generating a completely different workout every day, Simply Strong uses structured monthly programming built around progressive overload. You'll repeat key movements throughout the month, track your weights and reps, and gradually work toward getting stronger.

Simply Strong offers:

• 3-, 4-, and 5-day workout schedules
• 30- and 45-minute workouts
• Dumbbell and resistance-band workouts
• Progressive overload
• Workout tracking
• Exercise history
• Exercise swaps
• Form videos
• Rest timers
• 500+ high-protein recipes
• Nutrition education
• Private member community
• Access to Tami for workout-related questions

The app isn't 1:1 personal training, and workouts aren't individually customized for every member. Instead, you get a coach-designed program, access to a real trainer for questions and support, and a community of women following the program alongside you. With Simply Strong, you're not just downloading an app and being left on your own - you have plenty of support.

Best for: Women over 40 who want structured home strength training, progressive overload, simple equipment, manageable workouts, and community support.

Take our quick quiz to see if the Simply Strong App is right for you HERE

2. Ladder

Best for: Coach-led progressive strength training

Ladder is one of the closest comparisons to Simply Strong because structured strength training is a major part of the experience. Ladder organizes workouts into coaching teams and offers multiple coaches and programs.

It's a good option if you like the idea of having a coach-led plan while still having a lot of variety to choose from. Ladder is also a good fit for women who enjoy more of a "team" feeling around their workouts.

Best for: Women who want coach-led strength programming, progressive training, and lots of options.

3. Peloton

Best for: Variety and instructor-led workouts

You don't need a Peloton bike to use Peloton's strength workouts; the Peloton app offers strength training alongside:

• Walking
• Running
• Cycling
• Pilates
• Yoga
• Barre
• HIIT
• Stretching
• Boxing
• Meditation
• Mobility

That's the biggest strength of Peloton: variety. If you get bored easily and love choosing different instructors and workout styles, Peloton is hard to beat.

The potential downside is that Peloton is a broad fitness platform, not a dedicated progressive strength program. You can absolutely strength train with Peloton, but you'll need to be intentional about following a strength-focused plan rather than simply choosing whatever class looks fun that day.

Best for: Women who want strength training plus a huge variety of instructor-led workouts.

Check out our comparison of Ladder vs. Fitbod.

4. Fitbod

Best for: AI-generated personalized workouts

Fitbod takes a completely different approach. Instead of giving everyone the same workout program, Fitbod uses AI to generate workouts based on factors such as your equipment, previous training, goals, and recovery.

This can be especially appealing if you:

• Work out in different locations
• Have changing equipment
• Want your workouts to adapt
• Enjoy tracking data
• Prefer personalization

Fitbod also incorporates progressive overload into its system. The biggest difference is that your programming is being generated by an algorithm rather than designed as a monthly program by a human trainer.

Best for: Women who want personalized, adaptive strength workouts and enjoy a data-driven approach.

5. Pvolve

Best for: Low-impact strength, mobility, and functional fitness

Pvolve is especially interesting for women over 40 because its approach goes beyond traditional strength training. The platform emphasizes strength, mobility, stability, balance, and functional movement. But the catch is that you need to purchase Pvolve’s special equipment to complete the workouts.

This program may be particularly appealing if you want to prioritize joint-friendly movement or make mobility a bigger part of your fitness routine. Pvolve also offers a broad range of classes beyond traditional resistance training.

Best for: Women who want strength combined with mobility, stability, balance, and lower-impact movement and are ok with buying special equipment.

6. Sweat

Best for: Women who want variety

SWEAT is one of the biggest women's fitness platforms and offers a large variety of programs and training styles.

Inside the app, you'll find:

• Strength
• Lifting
• HIIT
• Running
• Barre
• Bodyweight training
• Conditioning
• Pilates

There are also multiple trainers and different programming styles to choose from. SWEAT is a great choice if you enjoy variety and don't want strength training to be the only thing you do.

Best for: Women who want a broad women's fitness app with lots of different workouts and training styles.

7. We GLOW

Best for: An all-in-one women's fitness and wellness experience

WeGLOW is another women's-focused platform that offers a wide range of workouts and wellness content. The app includes strength training, HIIT, Pilates, yoga, mobility, stretching, conditioning, and other workout formats, along with nutrition and tracking features.

WeGLOW advertises more than 2,500 workouts and more than 30 guides, along with personal-best tracking and a large recipe library - that's a lot of variety.

The tradeoff is similar to SWEAT: if your primary goal is progressive strength training, you'll want to make sure you're following a strength-focused program rather than simply bouncing around the library.

Best for: Women who want strength training alongside Pilates, yoga, mobility, cardio, nutrition, and other wellness content.

8. Trainwell

Best for: Personalized 1:1 coaching

Trainwell is different from most apps on this list because it functions much more like online personal training; you're paired with a personal trainer who creates and adjusts your workouts based on your individual goals and circumstances. You also have ongoing communication with your trainer.

That's a major advantage if you want someone who knows you, rather than a general program designed for a larger group. The downside is price, as you're paying for personalized coaching rather than simply access to a workout library.

Best for: Women who want individual programming, accountability, and ongoing 1:1 trainer support.

9. Future

Best for: Premium personalized coaching

Future is another option for women who want individualized coaching. Your coach creates a customized training program and communicates with you through the app. This can be particularly useful if you have very specific goals, equipment limitations, or need a program tailored closely to your circumstances.

Again, though, this is a premium coaching service rather than a traditional workout app.

Best for: Women who want highly personalized training and are comfortable paying personal-training prices.

10. Caroline Girvan/CGX

Best for: Challenging dumbbell strength training

Caroline Girvan has built a massive following around challenging strength workouts in the CGX app, many of which can be completed at home with dumbbells. Her programs are popular with women who enjoy pushing themselves and following a structured series of workouts.

The important consideration for women over 40 isn't whether challenging workouts are appropriate because they absolutely can be. The question is whether the volume, intensity, and recovery demands fit your current fitness level and lifestyle.

You don't need to stop challenging yourself because you're over 40, but you should make sure you’re recovering properly from the training you’re doing.

Best for: Women who enjoy challenging dumbbell strength workouts and want a more intense training experience.

Which Strength Training App Is Best?

There's no single winner; the best app for you will depend on your goals and preferences. Here’s a quick summary of the apps we covered:

Choose Simply Strong if you want:

Structured strength training designed specifically for women 35+, with progressive overload, 30- and 45-minute workouts, simple equipment, workout tracking, trainer support, and a community.

Choose Ladder if you want:

Coach-led strength training with different coaches, structured programming, and a team environment.

Choose Peloton if you want:

Variety and instructor-led workouts, with strength alongside cardio, yoga, Pilates, mobility, and more.

Choose Fitbod if you want:

AI-generated personalized workouts that adapt to your equipment and training history.

Choose Pvolve if you want:

Strength plus mobility, stability, balance, and low-impact functional movement.

Choose SWEAT if you want:

A broad women's fitness platform with many training styles and programs.

Choose WeGLOW if you want:

An all-in-one women's fitness and wellness app with strength, cardio, Pilates, yoga, mobility, nutrition, and tracking.

Choose Trainwell or Future if you want:

True personalized coaching and are willing to pay significantly more for it.

Choose CGX if you want:

Challenging dumbbell strength training and enjoy a more intense approach.

Wrapping Up

The best strength training app for women over 40 is the one that aligns with your goals and preferences and provides a realistic, sustainable approach to fitness. I recommend looking for a program that provides structure, progression, flexibility, and support - not just a list of exercises and then cuts you loose.

The sweet spot is finding a program that’s built with women over 40 in mind and will give you results without the fluff and nonsense.

Take the Simply Strong quiz to see if Simply Strong is the right fit for you!