The Strong Hourglass
The Strong Hourglass: Slowing Time Down One Move at a Time
Introduction
Welcome to The Strong Hourglass: Slowing Time Down One Move at a Time, a 12-week strength and cardio program designed to empower women aged 45 and older to become stronger, more confident, and resilient versions of themselves. Strength training is a transformative journey that builds self-assurance, vitality, and a powerful physique. For women over 45, it’s a critical defense against sarcopenia (age-related muscle loss) and osteoporosis (bone density loss), which can threaten mobility and independence (Compston et al., 2019). Resistance training, combined with steady-state cardio, enhances muscle mass, strengthens bones, and supports cardiovascular health, allowing you to defy time with every deliberate move (Schoenfeld et al., 2016). By focusing on glute hypertrophy, waist definition, and upper body strength, this program sculpts an hourglass figure while fostering resilience. Using equipment at gyms like EOS, Planet Fitness, or Lifetime Fitness, each 65–70-minute strength session and 30–45-minute cardio session delivers moderate intensity (RPE 3–8) to maximize results while prioritizing safety and recovery. Embrace the challenge, and let each move bring you closer to a stronger, more vibrant you.
Program Overview
Objective: Sculpt an hourglass figure through glute hypertrophy (sagittal, frontal, transverse planes), waist definition, upper body strength for posture, and cardiovascular health.
Frequency: 6 days/week (4 strength days: e.g., Monday, Tuesday, Thursday, Friday; 2 cardio days: e.g., Saturday, Sunday).
Duration: Strength: ~65–70 minutes/session; Cardio: 30–45 minutes/session.
Equipment: Smith Machine, dumbbells, seated hip abduction machine, cable machine, stair climber, treadmill, pedometer/fitness tracker (for outdoor steps).
Intensity: Strength: Moderate to vigorous (RPE 6–8, where 10 is maximal effort); Cardio: Easy to moderate (RPE 3–5).
Phases:
- Weeks 1–4 (Foundation): Establish form and baseline strength with moderate weights; consistent cardio for endurance.
- Weeks 5–8 (Intensity): Increase weight and exercise complexity (e.g., tempo, pauses); maintain cardio duration/intensity.
- Weeks 9–12 (Peak): Maximize strength and hypertrophy with heavier weights and advanced variations; maintain cardio for recovery.
Progression: Strength: Increase weight by 5–10% when 12 reps (8–10 in Weeks 9–12) are completed with ease at RPE 6–8. Cardio: Maintain consistent duration/intensity. Record weights, measurements, and cardio metrics weekly.
General Instructions
Warm-Up (5 minutes, Strength Days):
- 3 minutes on stair climber at moderate pace (RPE 4–5) to activate glutes and quads.
- Dynamic stretches: 10 leg swings/leg (front-to-back, side-to-side), 10 arm circles/direction, 10 cat-cow stretches.
Cool-Down (5 minutes, Strength Days):
- 5-minute treadmill walk (flat, slow pace).
- Stretches (30 seconds/side): hamstring (Days 1, 3), quad (Day 3), glute (Days 1, 4), chest opener (Day 2).
Exercise Technique (Strength Days):
- Smith Machine Hip Thrust/Squat: Brace core, squeeze glutes at peak, use bar pad for comfort.
- Bulgarian Split Squat: Keep front knee over ankle, back foot elevated on bench, control descent.
- Dumbbell Bent-Over Row: Engage lats, squeeze shoulder blades, maintain neutral spine.
- Dumbbell Lateral Raise: Lift to shoulder height, avoid shrugging shoulders.
- Cable Rotational Movements: Rotate hips (not torso) to engage glutes, maintain core stability.
- Seated Hip Abduction: Lean slightly forward to target glutes, pause at peak if specified.
- Cable Woodchoppers: Engage obliques, control movement for waist definition.
Cardio Instructions (Days 5-6):
- Incline Treadmill Walking: 30–45 min, 8–12% incline, moderate pace (RPE 4–5).
- Stairmill/Stairstepper: 30–45 min, easy to moderate pace (RPE 3–5).
- Outdoor 10K Steps: Achieve 10,000 steps, tracked via pedometer/fitness tracker, at a comfortable pace (RPE 3–4).
- Warm-up: 5 min light walking (RPE 2–3). Cool-down: 5 min light walking and static stretches (hamstring, quad, calf, 30 sec/side).
Tracking:
- Weights: Record weight (e.g., Smith Machine total including bar, dumbbell weight per side) for each set across all 12 weeks. Include notes for form, RPE, or challenges.
- Cardio: Record duration, distance/steps, and notes (e.g., RPE, terrain) for Days 5-6.
- Body Measurements: Measure neck, biceps, bust, waist, hips, and thighs weekly using a flexible tape measure at the same time of day (e.g., morning), relaxed, with consistent tape placement:
- Neck: Around the middle, below the Adam’s apple.
- Biceps: Around the fullest part of the upper arm, flexed.
- Bust: Across the fullest part of the chest, under armpits, over shoulder blades.
- Waist: At the narrowest point, typically above the navel.
- Hips: Around the fullest part, including glutes.
- Thighs: Around the fullest part, ~6 inches below the hip.
- Save entries digitally or print tables for a professional record.
Progress Monitoring: At Weeks 4, 8, and 12, record strength milestones, cardio consistency, and measurements in the Progress Log.
Safety: Adjust Smith Machine safety stops. Consult a physician before starting, especially with joint or back concerns.
Recovery: Rest 3 minutes between strength sets. Active recovery (light walking, yoga, or mat-based Pilates) on rest days or post-cardio to enhance mobility and reduce soreness.
Weeks 1–4: Foundation Phase
Establish proper form and baseline strength with moderate weights; build cardio endurance.
Day 1: Lower Body (Glutes & Hamstrings, Sagittal/Transverse)
- Treadmill Incline Walk: 7 min, 8–12% incline, brisk pace (RPE 5–6).
- Smith Machine Hip Thrust: 4 sets x 8–12 reps, pause 1 sec at top, rest 3 min.
- Bulgarian Split Squat (Dumbbell): 4 sets x 10–12 reps/leg, rest 3 min.
- Cable Rotational Kickbacks: 4 sets x 12 reps/leg, rest 3 min.
Estimated Time: ~60 min (5 + 7 + 33 + 8 + 5 + 2).
Weight Tracking
| Smith Machine Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Bulgarian Split Squat (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Cable Rotational Kickbacks (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Day 2: Upper Body (Posture & Core)
- Treadmill Incline Walk: 5 min, 6–10% incline, moderate pace (RPE 4–5).
- Dumbbell Bent-Over Row: 4 sets x 8–12 reps, rest 3 min.
- Dumbbell Lateral Raise: 3 sets x 10–12 reps, rest 3 min.
- Cable Woodchoppers (High-to-Low): 3 sets x 12 reps/side, rest 3 min.
Estimated Time: ~51 min (5 + 5 + 27 + 7 + 5 + 2).
Weight Tracking
| Dumbbell Bent-Over Row (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Dumbbell Lateral Raise (lb/side) | Week | Set 1 | Set 2 | Set 3 | Notes |
|---|
| Cable Woodchoppers (lb) | Week | Set 1 | Set 2 | Set 3 | Notes |
|---|
Day 3: Lower Body (Glutes & Quads, Sagittal/Frontal)
- Stair Climber: 7 min, moderate pace (RPE 5–6).
- Smith Machine Squat: 4 sets x 8–12 reps, feet forward for glutes, rest 3 min.
- Seated Hip Abduction Machine: 4 sets x 12 reps, lean forward, rest 3 min.
- Dumbbell Sumo Squat: 4 sets x 10–12 reps, rest 3 min.
Estimated Time: ~60 min (5 + 7 + 33 + 8 + 5 + 2).
Weight Tracking
| Smith Machine Squat (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Seated Hip Abduction (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Dumbbell Sumo Squat (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Day 4: Full Body (Glutes & Posture, All Planes)
- Treadmill Incline Walk: 7 min, 10–12% incline, brisk pace (RPE 5–6).
- Smith Machine Hip Thrust: 4 sets x 10–12 reps, slow eccentric, rest 3 min.
- Dumbbell Bent-Over Row: 3 sets x 8–12 reps, rest 3 min.
- Cable Rotational Hip Thrust (Low Pulley): 4 sets x 12 reps/side, rest 3 min.
Estimated Time: ~56 min (5 + 7 + 30 + 7 + 5 + 2).
Weight Tracking
| Smith Machine Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Dumbbell Bent-Over Row (lb/side) | Week | Set 1 | Set 2 | Set 3 | Notes |
|---|
| Cable Rotational Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Weeks 5–8: Intensity Phase
Increase weight by 5–10% and incorporate tempo or pause variations to enhance hypertrophy; maintain cardio consistency.
Day 1: Lower Body (Glutes & Hamstrings, Sagittal/Transverse)
- Treadmill Incline Walk: 7 min, 10–12% incline, brisk pace (RPE 5–6).
- Smith Machine Hip Thrust (3 sec eccentric): 5 sets x 8–12 reps, rest 3 min.
- Bulgarian Split Squat (Dumbbell, Pause 1 sec at bottom): 5 sets x 8–10 reps/leg, rest 3 min.
- Cable Rotational Kickbacks (Heavier): 4 sets x 10–12 reps/leg, rest 3 min.
Estimated Time: ~67 min (5 + 7 + 39 + 9 + 5 + 2).
Weight Tracking
| Smith Machine Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
| Bulgarian Split Squat (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
| Cable Rotational Kickbacks (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Day 2: Upper Body (Posture & Core)
- Treadmill Incline Walk: 5 min, 8–12% incline, moderate pace (RPE 4–5).
- Dumbbell Bent-Over Row (Single-Arm): 4 sets x 8–12 reps/side, rest 3 min.
- Dumbbell Lateral Raise (3 sec eccentric): 4 sets x 10–12 reps, rest 3 min.
- Cable Woodchoppers (Low-to-High): 3 sets x 12 reps/side, rest 3 min.
Estimated Time: ~54 min (5 + 5 + 30 + 7 + 5 + 2).
Weight Tracking
| Dumbbell Bent-Over Row (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Dumbbell Lateral Raise (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Cable Woodchoppers (lb) | Week | Set 1 | Set 2 | Set 3 | Notes |
|---|
Day 3: Lower Body (Glutes & Quads, Sagittal/Frontal)
- Stair Climber: 7 min, moderate pace (RPE 5–6).
- Smith Machine Squat (3 sec eccentric): 5 sets x 8–12 reps, rest 3 min.
- Seated Hip Abduction Machine (Pause 1 sec at peak): 5 sets x 10–12 reps, rest 3 min.
- Dumbbell Sumo Squat (Heavier): 4 sets x 8–12 reps, rest 3 min.
Estimated Time: ~67 min (5 + 7 + 39 + 9 + 5 + 2).
Weight Tracking
| Smith Machine Squat (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
| Seated Hip Abduction (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
| Dumbbell Sumo Squat (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Day 4: Full Body (Glutes & Posture, All Planes)
- Treadmill Incline Walk: 7 min, 10–12% incline, brisk pace (RPE 5–6).
- Smith Machine Hip Thrust (Pause 2 sec at top): 5 sets x 8–12 reps, rest 3 min.
- Dumbbell Bent-Over Row (Single-Arm, Pause at top): 4 sets x 8–12 reps/side, rest 3 min.
- Cable Rotational Hip Thrust (Low Pulley): 4 sets x 10–12 reps/side, rest 3 min.
Estimated Time: ~64 min (5 + 7 + 36 + 9 + 5 + 2).
Weight Tracking
| Smith Machine Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
| Dumbbell Bent-Over Row (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Cable Rotational Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Weeks 9–12: Peak Phase
Maximize strength and glute size with heavier weights and advanced variations; maintain cardio consistency.
Day 1: Lower Body (Glutes & Hamstrings, Sagittal/Transverse)
- Treadmill Incline Walk: 7 min, 12–15% incline, brisk pace (RPE 5–6).
- Smith Machine Hip Thrust (Single-Leg Focus): 6 sets x 8–10 reps (3/leg), rest 3 min.
- Bulgarian Split Squat (Dumbbell, Heavy): 5 sets x 8–10 reps/leg, rest 3 min.
- Cable Rotational Kickbacks (Heavy): 4 sets x 8–10 reps/leg, rest 3 min.
Estimated Time: ~71 min (5 + 7 + 42 + 10 + 5 + 2).
Weight Tracking
| Smith Machine Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Notes |
|---|
| Bulgarian Split Squat (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
| Cable Rotational Kickbacks (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Day 2: Upper Body (Posture & Core)
- Treadmill Incline Walk: 5 min, 8–12% incline, moderate pace (RPE 4–5).
- Dumbbell Bent-Over Row (Heavy, Single-Arm): 4 sets x 8–10 reps/side, rest 3 min.
- Dumbbell Lateral Raise (Heavy, Drop Sets): 4 sets x 8–10 reps (drop after 8), rest 3 min.
- Cable Woodchoppers (High-to-Low, Heavy): 4 sets x 10–12 reps/side, rest 3 min.
Estimated Time: ~58 min (5 + 5 + 33 + 8 + 5 + 2).
Weight Tracking
| Dumbbell Bent-Over Row (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Dumbbell Lateral Raise (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Cable Woodchoppers (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Day 3: Lower Body (Glutes & Quads, Sagittal/Frontal)
- Stair Climber: 7 min, moderate pace (RPE 5–6).
- Smith Machine Squat (Heavy, Pause 1 sec at bottom): 6 sets x 8–10 reps, rest 3 min.
- Seated Hip Abduction Machine (Heavy): 5 sets x 8–10 reps, rest 3 min.
- Dumbbell Sumo Squat (Heavy): 5 sets x 8–10 reps, rest 3 min.
Estimated Time: ~75 min (5 + 7 + 45 + 11 + 5 + 2).
Weight Tracking
| Smith Machine Squat (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Notes |
|---|
| Seated Hip Abduction (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
| Dumbbell Sumo Squat (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Notes |
|---|
Day 4: Full Body (Glutes & Posture, All Planes)
- Treadmill Incline Walk: 7 min, 12–15% incline, brisk pace (RPE 5–6).
- Smith Machine Hip Thrust (Heavy, Banded): 6 sets x 8–10 reps, rest 3 min.
- Dumbbell Bent-Over Row (Heavy, Single-Arm): 4 sets x 8–10 reps/side, rest 3 min.
- Cable Rotational Hip Thrust (Low Pulley, Heavy): 4 sets x 8–10 reps/side, rest 3 min.
Estimated Time: ~67 min (5 + 7 + 39 + 9 + 5 + 2).
Weight Tracking
| Smith Machine Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Set 5 | Set 6 | Notes |
|---|
| Dumbbell Bent-Over Row (lb/side) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
| Cable Rotational Hip Thrust (lb) | Week | Set 1 | Set 2 | Set 3 | Set 4 | Notes |
|---|
Days 5–6: Steady-State Cardio
Perform one of the following options on Days 5 and 6 to enhance cardiovascular health and support recovery.
- Incline Treadmill Walking: 30–45 min, 8–12% incline, moderate pace (RPE 4–5).
- Stairmill/Stairstepper: 30–45 min, easy to moderate pace (RPE 3–5).
- Outdoor 10K Steps: Achieve 10,000 steps, tracked via pedometer/fitness tracker, at a comfortable pace (RPE 3–4).
Estimated Time: 30–45 min + 10 min (warm-up + cool-down).
Cardio Tracking
| Day 5 Cardio | Week | Type | Duration (min) | Distance/Steps | Notes |
|---|
| Day 6 Cardio | Week | Type | Duration (min) | Distance/Steps | Notes |
|---|
Body Measurement Tracking
Record measurements weekly to track physique changes toward an hourglass figure.
| Body Measurements (in) | Week | Neck | Biceps | Bust | Waist | Hips | Thighs | Notes |
|---|
Progress Log
Record milestones at Weeks 4, 8, and 12 to track hourglass figure development, strength gains, and cardio consistency.
| Milestone | Week 4 | Week 8 | Week 12 |
|---|
Notes
- Hourglass Figure:
- Glutes: High volume (4–6 sets) for hip thrusts, Bulgarian split squats, sumo squats, hip abduction, and rotational movements across sagittal (extension), frontal (abduction), and transverse (rotation) planes.
- Waist: Woodchoppers and core bracing during all exercises for oblique definition.
- Upper Body: Bent-over rows and lateral raises broaden shoulders and lats.
- Cardio: Days 5–6 support cardiovascular health and recovery without excessive calorie burn, preserving hypertrophy gains.
- Tracking:
- Weights: Record weights for each set across all 12 weeks. Use notes for form, RPE, or challenges (e.g., “Increased weight, felt strong”).
- Cardio: Track duration, distance/steps, and notes (e.g., RPE, terrain).
- Measurements: Weekly measurements track physique changes, supporting significant progress tracking.
- Progression:
- Weeks 1–4: Moderate weights, focus on form; consistent cardio.
- Weeks 5–8: Increase weight 5–10%, add tempos/pauses; maintain cardio.
- Weeks 9–12: Heavier weights, advanced variations (single-leg, drop sets, bands); maintain cardio.
- Posture Focus: Retract shoulder blades in rows for posture improvement.
- Time: Strength sessions range from 51 min (Day 2, Weeks 1–4) to 75 min (Day 3, Weeks 9–12). Cardio sessions are 30–45 min. To fit strength into 60 min, reduce 1 set/exercise or shorten cardio to 5 min.
- Recovery: 3-min rests optimize hypertrophy. Active recovery (light walking, yoga, Pilates-inspired stretches) on rest days or post-cardio.