Online Workout Program
for Women Over 50
A 20-minute strength training workout,
three times a week, built around what your body needs now.
Our program uses Blood Flow Restriction (BFR) training to build real strength without heavy weights or long sessions. Start your first 30 days free.
A Strength Training Program
Built for Midlife Women
Seli Strength is an online strength training program for women over 50, built around Blood Flow Restriction (BFR) training. BFR uses light weights and snug bands worn on the arms and legs to create a strong internal training signal — the kind your body used to need heavy weights to get. The result is real strength gains without the joint stress or cortisol spikes of traditional heavy lifting.
Every workout runs about 20 minutes, three times a week, live or on demand. There's no dumbbell rack to build and no guesswork about what to do each day. You get a weekly plan and expert coaching built into every session.
Most workout plans for women over 45 modify a program built for someone younger. Seli Strength starts from a different question: what does a body in midlife, going through menopause or managing joint pain, actually need to get stronger? BFR training is how you build muscle without heavy weights, and it's why the program is designed around it from day one.
“The largest body composition improvements and strength gains were seen in participants who were exercising less than three days per week prior to the program.”
Everything You Need to Get Started
Our Signature Program includes everything you need to start training now. Precision Coaching, a more personalized option, previews below and launches this fall.
Signature Program
Best for: women who want structured, expert-led programming and support.
Live Zoom classes or on-demand videos, so you can train however fits your week.
A weekly calendar takes the guesswork out of programming — three balanced strength sessions covering every major movement pattern, plus cardio, recovery, and mobility for a plan that's actually well-rounded.
Monthly Hot Topic calls dig into what matters most for women's health and longevity, with live Q&A and time with Coach Seli.
A guided intro program eases you into BFR training safely, one week at a time.
Start anytime. No cohort to wait for.
$99/month
Precision Coaching Program
Coming this fall.
Live monthly sessions with a coach who knows your numbers, built on real data from your body and your workouts instead of a generic plan.
Start with a Free 30-Day Program Trial
Your first 30 days are free, so you can experience BFR training firsthand before you decide.
You won't be left to figure it out alone. Live group calls and a full intro program walks you through getting started, safely and with real support.
Get Your BFR Bands
You'll need specialized BFR bands to do the program. Purchase your full set at the time of enrollment for $469, which is $50 off the $519 retail price. Pay in full or finance with Affirm. Your trial begins the day your bands ship, starting with a week of prep activities before your first workout.
Enrolling with a band purchase also gets you a free exercise tubing kit, a bonus you won't find buying bands on their own.
Bands come with a 30-day money-back guarantee. Return them within 30 days if they're not right for you.
Already have BFR bands? You can enroll in the program without buying a new set.
What Members Are Saying
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![A woman standing next to a colorful bicycle on a paved area outdoors, with trees and a modern building in the background.]()
I have lost 16.6 lbs and my energy is so much better. This training has changed my life!
Marine
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![Woman wearing glasses and a black jacket smiles while sitting on stairs.]()
After only 1 week I already felt much stronger. After the 4th week, I feel the muscle tone back in my legs and arms!
Julie M
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Last year I was sidelined with a debilitating injury. Yesterday, I got back from snowboarding in the Swiss Alps and the injury wasnt even part of the conversation.
Inger
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![A smiling woman with green eyes and wavy brown hair wearing a green checkered top and blue earrings, standing in front of a wooden background.]()
I've never been stronger in my life. My energy is higher and I finally lost the few extra pounds I couldn’t seem to get rid of before.
Jay
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![A woman smiling at the camera with a scenic view of green mountains and cliffs in the background, during sunset or late afternoon.]()
I feel so much better inside my own skin. I feel tighter, stronger, and have rebuilt trust with my body to support me.
Christa
Meet Coach Seli
Ashley Selman, Coach Seli, has spent more than 30 years as a strength coach — training elite athletes, collegiate programs at Stanford and Oregon, and now women navigating midlife. Men's Journal named her one of America's 100 Best Trainers. After struggling with recovery from her own hip replacement, she found BFR training and built Seli Strength around it.
Questions About the Program
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The best workout plan for menopause combines high stimulus strength training, which slows muscle and bone loss, with a format your body can recover from as hormones shift. Seli Strength uses BFR training to make that possible in 20-minute sessions, three times a week, without heavy weights.
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Yes. Muscle responds to the right training stimulus at any age. BFR training creates that stimulus with light weights instead of heavy loads, so you can build real strength after 50 without the recovery demands of traditional lifting.
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No. BFR training uses a specialized band worn on the arms or legs to create a strong internal signal at a fraction of the weight. Members use light dumbbells or resistance tubing, not a full weight rack.
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The Signature Program is available now at $99/month, with structured, expert-led programming that delivers real world results through live Zoom and on-demand workouts. The Precision Coaching Program is coming this fall, which offers increased accountability and personalization via muscle tracking data and weekly check-ins that inform your monthly calls with your personal coach. Join the priority list to be first to know when it opens. Join Priority List
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Yes. Every new member gets a free 30-day trial. Your program charge doesn't start until your trial ends, and you can cancel anytime before then. Your trial includes the full intro program and two live group coaching calls. BFR bands are purchased at the time of enrollment, with their own 30-day money-back guarantee.
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Not much. Most workouts use light dumbbells or the resistance tubing included with your band purchase. A mat and a sturdy chair round out what you need at home.