Have you ever started an exercise program only to quit a few weeks later?

Sometimes we just need to get a few things in place first! As the author of 'Strength Training Over 40', I can help you.

More About Your Instructor

Alana has been involved in the fitness and wellness industry in various capacities since the late 70s. At the age of 64, as a fitness coach, she has found a way to be pain-free and fully functional and maintain her strong, youthful physique. Alana believes that strength training is at the core of her wellness practices and feels that our physical fitness is supported by our routine daily behaviors, and without these in place, we will struggle to stay on track. She doesn't get bogged down with the various fleeting fads because in her years of experience she has witnessed so many fads come and go and knows that most of them are foolish and unsustainable. Alana has an intense desire to share her knowledge with you because of her awareness of the copious amount of contradictory information, which oftentimes serves to confuse you to the point of throwing your hands in the air in frustration. Integrity and authenticity are of utmost importance to Alana, and she is here to serve you to the very best of her ability.

Alana Collins

Master Fitness Coach

You Also Find Me Here

  • 'Strength Training Over 40' FB Group

    You are welcome to join my private Facebook group to share and gain knowledge and to gain support from others who are on a similar path. Here you can also access me anytime!

  • My Book Available on Amazon

    My BEST SELLING book, Strength Training Over 40. Hundreds of 5-star reviews! This is an excellent resource whether you're new to strength training or getting back into it. Even if you're at an intermediate level, this book will help to put it all together in a way that makes sense!

  • 40+ Fitness Podcast Episode

    Strength over 40 with Alana Collins. We can still get stronger when we're over 40, but we have to train smart. With her book, Strength Over 40, Alana Collins shows us how. You can find the full show notes at 40plusfitnesspodcast.com/445. Alan Eisner (Host)

Strength Training can help with...

Strength Training has been scientifically proven to benefit much more than our structural health alone!

  • Painful joints and even avoiding joint surgery as well as quicker recovery time from joint surgery.

  • A sluggish or slowing metabolism. (Putting weight on more easily than before))

  • General weakness and the inability to do the things you used to do with ease

  • Poor posture and muscle imbalances

  • Fatigue and lack of overall energy as well as acheiving better sleep

  • Repeated Injuries and maintaining independence upon people and/or prosthetics and mobility equipment

  • High blood sugar and Insulin Resistance

  • Brain fog or declining cognitive health

  • Diminished libido

  • Hormonal Issues such as some menopausal symptoms (women) or decreased testosterone (men)

What People Say About Alana

See Google and Website Reviews for more

“I have been benefiting from Alana’s knowledge and skills in her new fitness studio and it’s been a pleasure on so many levels! I have had a several year break from strength training but with the tools she has given me, I feel ready to add fitness back into my life with consistency. Iam preparing for hip replacement surgery and know I will recover more quickly because of time with Alana. I am already seeing some positive changes. I look forward to building on the foundation she has set up for me! She goes above and beyond for sure! Thank you Alana!!”

In-Person Client

Deborah Flin

“Alana Collins' book "Strength Training Over 40" is simply amazing. The book highlights the essential workout and regimens needed to accomplish one's fitness goals. The 6-week program to build muscle and agility is spot on. I am in the Federal and State Government Relations arena. These types of workouts and the safety-tips outlined in the book is the perfect workout for my professional business colleagues and myself. I have purchased (5) books which will be issued to my colleagues in order to keep us fit during this challenging global pandemic. Thank you to Alana Collins for the publication of this critical and important health program. ”

Remote Client and Book Review

Greg Cervantes California

“When I first started strength training with Alana I was recovering from several old injuries that caused me pain daily. Now, I’m going on 2 years of training with her and I’m totally injury and pain free. She’s gotten my body so strong I’m back to my beloved hobby of equestrian show jumping! I travel a lot and just recently started working with her remotely as well, she put together two programs for me - one do-anywhere program and one gym program. I can access both from my phone and check in with her throughout the week. She’s the best. I’m grateful for her as a trainer and as a friend! :) 1”

Long time Fitness Client

Stacey Clark

“Alana puts her heart and her incredible soul into every client - no matter where you are on your fitness journey. ”

In-Person Fitness Client

Tracey Robertson

“I have been training with Alana for 5 years and in that time my fitness has noticeably improved. The best thing is I no longer have to depend on pain medication because we have built the muscles around my knees. Alana is very knowledgeable in all aspects of strength training, physical fitness in general, and nutrition. I am grateful to Alana for her efforts in keeping me motivated, setting my goals, and seeing fabulous results. She walks the walk and is a shining example of how aging can look!” - ”

Long-time Fitness Client

Wendy Carney

“Alana is one of the most knowledgeable trainers I've met. Her understanding of exercise science and bio-mechanics, in combination with her innate wisdom allows clients to integrate fitness into their lives in a way that seems almost effortless. One of the things that most impresses me about her is that she isn't susceptible to exercise fads or fashions, rather she uses her vast knowledge, focusing on the fundamentals to develop incredibly effective and individualized programs for her clients. Everything she does is designed to help her clients succeed. She's truly one of the best.” Remote Client Adam Kaufman” Adam Kaufman”

Former Gym Owner/Colleague

Adam Kaufman

Course curriculum

  1. 01

    • Here's How it Will Unfold

      FREE PREVIEW

    • Meet Alana

      FREE PREVIEW

    • Finding Your Why, Changing Limiting Behaviours, General Health Clearance (Please Print)

    • The Importance of Strength Training PDF (Please Print)

    • Age Specific Considerations PDF (Please Print)

    • Fitness Readiness

    • Finding Your Why Worksheet PDF (Print and fill out or use sticky notes)
  2. 02

    • The Stages of Change PDF

    • The Stages of Change (slideshow)
  3. 03

    • Staying Properly Hydrated

    • Did You Know?

    • The Importance of Water PDF
  4. 04

    • Dynamic Stretching

    • More About Dynamic Stretching

  5. 05

    • Exercises for Quadriceps and Glute Muscles Video (Captioned)

    • Glutes ~ Why We Need to Keep Them Strong!

    • Quadriceps and Gluteal Muscles Slide show
  6. 06

    • QUIZ (Introduction to Strength Training and Dynamic Stretching)

  7. 07

    • Food and Nutrition Basics

    • Emotional Eating Video

    • Nutrition Basics

    • Emotional Eating

      FREE PREVIEW

    • Keeping a Food Diary For Weight Loss and/or Emotional Eating (Optional)

    • Emotional Eating Workbook (Printable)
  8. 08

    • Hamstring and Calf Exercises Video

    • Romanian Deadlift Tutorial

    • Calves and Hamstring Presentation Slide Show
  9. 09

    • Quiz Two- Nutrition (Hamstring and Calf Muscles)
  10. 10

    • The Importance of Sleep

    • Day 3 Sleep PDF

    • The Surprising Link Between Sleep and Dehydration formatted (1)

    • A Few Reasons to Get More Sleep

    • SleepTracker (Download and Print)
  11. 11

    • Exercises for Back and Biceps

    • Back and Bicep Slide Show
  12. 12

    • Module 3 Sleep (Back and Biceps)
  13. 13

    • Managing Time

    • Time Management
  14. 14

    • Chest and Triceps Exercises with Bodyweight, dumbbells and resistance bands

    • Chest and Triceps Anatomy Slideshow

  15. 15

    • Module 4 Time Management (Chest and Triceps)
  16. 16

    • Sitting Less for Good Health

    • Exercises to Help Counter Long-Period Sitting

    • Day 5 _ Sitting Less and Moving More (3)
  17. 17

    • Shoulder Slideshow

    • Shoulder Exercises ~ Dumbbell and resistance band
  18. 18

    • Quiz Five: Sitting Too Much (Shoulders)
  19. 19

    • Conquering Negative Self-talk

    • Self-Sabotage-How-to-Banish-Self-Destructive-Behaviors-Worksheet ~ Optional (Download and Print)

    • Day 6 _ Negative Self-Talk PDF

    • Negative-to-Positive Thinking Worksheet
  20. 20

    • Core Exercise Demonstration Video

    • Core Slideshow (Anatomy Based)

    • Body Weight Exercises (Including Core) Review

  21. 21

    • QUIZ Six~ Negative Self Talk (Core)
  22. 22

    • Share! Find Your Tribe!

    • Find Your Tribe
  23. 23

    • Static Stretching Video

    • static stretches slideshow

    • More Static Stretch Ideas (Printable PDF)
  24. 24

    • Share Your Goals (Static Stretching)
  25. 25

    • Bodyweight, Dumbbell, and Resistance Band Workout

    • Set and Repetitions
  26. 26

    • Focus on Breathing

    • Why We Breathe Incorrectly
  27. 27

    • A Transformational Guided Meditation
  28. 28

    • Book recommendations

    • Additional Resources

    • Workout log (Print and keep)

    • Weekly Meal and Water Tracker

    • Miscellaneous Worksheets and Emotional Eating Workbook

    • EBook with PDFs

      FREE PREVIEW

Be sure you have on hand:

Here is a list of items you will want to have for the exercise segment

  • 2-3 sets of dumbbells of varying weight

  • AND/OR Resistance bands of varying strengths

  • Some comfy clothes and shoes suitable for exercise

  • A yoga mat or something similar for floor exercises

  • The willingness to change your life forever! (And that's no exaggeration!)

FAQ

  • Is lifting weights safe for someone over 50?

    Absolutely! Our muscles will always respond in a positive way if we do it right. Consulting with a strength training professional is essential to set you up for success!

  • I don't want to go to a gym. Can I do strength training at home?

    Yes, you can! You can begin by using your own body weight. As you get stronger, you'll want to have some resistance bands with a door attachment, and maybe even 2 or 3 sets of dumbbells on hand. But you absolutely do not need to go to a gym to strength train.

  • I do yoga, pilates and Zumba. I also walk a lot. Do I still need to lift weights?

    The short answer is Yes! As we age, we must provide our muscles with added resistance for them to get stronger. There's no getting around it. I have had a few over-50 yoga instructors as clients who were concerned about losing strength. Nothing will replace the progressive overload type of exercise that lifting weights provides.

  • Will lifting weights help me to lose weight?

    Strength training is an awesome way to rev up our metabolism. We begin to lose muscle in our mid-30s and our muscle is directly tied to our metabolism. So muscle loss slows our metabolism and building muscle speeds it up! Also the act of strength training burns a lot of calories both while we're exercising and long after we stop. With cardio we stop burning calories the minute we stop. The combination of some cardio and strength training is ideal.

  • I have arthritis and osteoporosis. Can I still lift weights?

    Lifting weights is the best thing you can do to prevent osteoporosis and there are studies showing that bone density can be improved even once you have the diagnosis. As for arthritis, absolutely yes! The medical field has changed its stance on this. They used to say avoid most types of exercise to protect the arthritic joints, but now strength training is advised for arthritic joints. Just be sure you're doing it right.

Over 40 We are Either Strenthening or We are Weakening. Choose Strength!

Take one of the most important steps of your life today. Zero risk with our 30-day refund policy.

Show me how to stay strong!