The Strength Shift Group · Starts January 4, 2027

Build strength. Feel like you again.

A 15-week online strength program for women over 40. Three workouts a week, and a plan that tells you exactly what to do, so you finish this spring stronger than you started it.

30 women said yes to the first round


Save your spot

$147 for 15 weeks, or $497 for the full year.

Jen Rulon flexing on the rocks by the ocean, smiling

Who it's for

This is for you if you're 40+ and…

You know you should be lifting, but you don't know where to start.

You used to train, life got loud, and you want back in.

You're done with random workouts that never add up to anything.

A woman doing a dumbbell squat in Jen's strength program

Inside the Strength Shift

You show up. The thinking is done for you.

No guessing what to do, how heavy to go, or whether it's working. Here's what your week looks like.

01

Train

Open the app and your workout is waiting. Three strength sessions a week, on the days that fit your life, plus optional HIIT when you want more.

02

Fuel

Nutrition guidelines and recipes that support the work, without turning food into a second job.

03

Connect

A monthly coaching call with me and the group, recorded if you can't make it, and women in the app and on Facebook doing the same work you are.

04

See it

Progress check-ins at the start, middle, and end, so you see the proof, not just feel it.

How the 15 weeks work

Small steps, every week.

It's called progressive overload: you challenge your muscles a little more over time, so they have a reason to get stronger.

Weeks 1–5

Foundation

Jan 4 – Feb 7

Learn the movements, find your starting weights, and build the habit.

Weeks 6–10

Strength

Feb 8 – Mar 14

Add load as your confidence and capacity grow.

Weeks 11–15

Finish strong

Mar 15 – Apr 18

Your consistency pays off. You walk into spring stronger than you started.

Your coach

Jen Rulon, MS

I've spent 25 years helping women get strong. I hold a master's in kinesiology, and I've put my own body through 15 Ironmans, including Kona.

Here's what I know: midlife is not the beginning of the decline.

Your body still adapts. You can still build muscle. You need a smart plan and the consistency to follow it. That's why I built The Strength Shift.

Jen Rulon, strength coach, standing confidently in the Costa Rican jungle

Choose your shift

Start with 15 weeks, or commit to the year.

One payment either way. No subscription.

The Round

$147

15 weeks · Jan 4 – Apr 18

  • The full 15-week strength program
  • Three workouts a week in the app, plus optional HIIT
  • Nutrition guidelines and recipes
  • Monthly group coaching call, recorded
  • Community in the app and on Facebook
Join for 15 weeks

Best value

The Year

$497

All three rounds · January to December

  • Everything in The Round, all year
  • Three progressive phases: Foundation, Build, Power
  • Personalized macros: fill out a short form, and I'll set your macros for your body and goals, updated each round
  • Weekly Ask Jen thread: your questions, answered by me every week
  • Your spot locked in for every round of 2027
Commit to the year

Want numbers built for your body? Personalized macros are included in The Year. With The Round, add a 1:1 macro session for $197: you send me three days of food journaling, I build your macros, and we go over them together on an hour-long call.

Round one starts Monday, January 4, 2027.

FAQs

Good questions.

When does it start?
Monday, January 4, 2027, and it runs through April 18.
Do I need strength-training experience?
No. This is built for beginners, women coming back to lifting, and anyone ready to get consistent.
How many days a week will I train?
Three strength workouts a week, plus optional HIIT. You pick the days.
Where are the workouts?
In my training app. You'll get setup instructions before we start.
Do I need a gym?
No. Dumbbells are what you need. A sturdy chair, a bench, and bands are helpful but optional.
Is nutrition included?
Everyone gets nutrition guidelines and recipes. Year members also get personalized macros, set for their body and goals and updated each round. With The Round, you can add a 1:1 macro session for $197: you send three days of food journaling, I build your macros, and we go over them on an hour-long call.
What's the difference between The Round and The Year?
The Round is 15 weeks, January 4 to April 18. The Year is all three rounds, each one building on the last: Foundation (January to April), Build (May to August), and Power (September to December). Year members also get personalized macros, updated each round, and my weekly Ask Jen thread, and their spot is locked in for every round.
Can I start with The Round and upgrade later?
The Year price is for women who commit up front. If you start with The Round, you can join the next round when it opens.
What if I miss the live call?
Every monthly call is recorded, so you can watch it when it suits you.

Your strongest spring starts January 4.

Pick 15 weeks or the full year, and I'll see you in the app.

Save your spot