This is a 12 week progressive strength training plan for those who are just starting out or starting over in their fitness journey. If you have never followed a strength program or if it's been awhile, this is for you. As we age, we lose muscle. Strength training with weights 2-3 times per week for women is crucial in order to maintain your quality of life as you age. It will keep you strong for the activities you love to do, protect your joints, build bone density, and increase lean muscle to boost your metabolism. There are 2 strength days with an optional 3rd day depending on your fitness level and energy. The strength workouts are beginner level, joint friendly, and are approximately 30 minutes in length. There are suggested LISS cardio days on Tuesday and Thursday. LISS cardio is any form of exercise that gets your heart rate up for about 20-40 minutes. This could be walking, hiking, biking, running, a group fitness class, or any cardio machine. You can also choose a low impact cardio workout from the Explore section in the app! The workouts in the schedule are: Monday- Full Body Strength Day 1 with Lower emphasis Tuesday- LISS Cardio Wednesday- Full Body Strength Day 2 with Upper emphasis Thursday- LISS Cardio Friday- Optional Full Body Strength Day 3 The workouts rotate every 4 weeks- which is long enough for you to perfect your form for each exercise and work on progressive overload, but not too long so that you don't get bored. You have access to me via the app chat. If you have ANY questions regarding the workouts or the app, or if you need an alternative exercise, just let me know in the chat! Once you are finished with the 12 week program, you can then switch to the Fit Strength schedule. This schedule is ongoing, in that every 4 weeks I give you fresh new set of workouts for as long as you are a FitDitts member. You will need to message me so I can get you switched over.