PDF guide
Strength Training for Women: The Glute GuideA 12-week plan for strong glutes, at the gym or at home, including after 40
PDF · 27 pages · $29
By the end, you know how to perform and load the 12 key glute exercises, you follow a 12-week plan matched to your level, and you know how to progress your weights on your own.
Who it's for
Women who are new to lifting or coming back to it, at the gym or at home, and women approaching or past menopause.
Inside
- 4 starting tests to pick your level
- Step-by-step technique for the 12 key exercises, common mistakes included
- 12-week plan, 3 workouts a week, gym and home versions
- How to choose and increase your weights without getting hurt
- A full chapter on lifting around menopause
- Simple nutrition: protein targets and sample meals
- 12-week training log to fill in
What you get
- The full guide as a PDF (27 A4 pages), to print or read on your phone
- Week-by-week plans: exercises, sets, reps, rest and progression
- Exercise technique and the most common mistakes
- A tick-box training log at the end
- The studies behind the advice, with references
$29one-time payment
Secure payment by Stripe · card, Apple Pay, Google Pay · one-time payment · instant access to your PDFs after payment.
In pictures
Illustrative photos, published by their authors under a free licence.
✓ VerifiedReviewed by industry professionals
Sourced, checked guides, reviewed by pros
- scientific studies cited, each with its DOI
- 6scientific studies cited, each with its DOI
- pages with a paginated contents page, updated October 2026
- 27pages with a paginated contents page, updated October 2026
- automated checks on every site update
- 61automated checks on every site update
The method
- 1Primary sources: published studies and official guidelines, never a forum.
- 2Every number linked to its source, listed at the end of the guide.
- 3Dated editions: every guide shows its update date.
Built from the guidelines and publications of:
- World Health Organization
- British Journal of Sports Medicine
- Journal of Strength and Conditioning Research
Chapters
- 01Before You Start
- 02Understanding Your Glutes
- 03Starting Tests
- 04Technique for the 12 Exercises
- 05Choosing and Increasing Your Weights
- 06The 12-Week Program
- 07Home Version
- 08Around Menopause: What Changes, What Doesn't
- 09Your Menstrual Cycle: Should You Train Differently?
- 10Simple Nutrition for Progress
- 11Mistakes That Hold Results Back
- 12Frequently Asked Questions
- 13Training Log
- 14Sources
Pick your plan
One guide, one pack or the whole library
Same format, same cited sources: only the number of programs changes.
One guide
One clear goal, one complete plan.
$29
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
One pack
Several guides on the same theme.
$69
one-time payment
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
- Best value
Complete library
Every training guide plus the 12-week Program.
$149
instead of $571 one by one · you save $422
- PDF to print or read on your phone
- Detailed sessions and cited sources
- As described or refunded
- Several goals covered
- 12-week training Program included
Payment and delivery
Pay with confidence, train tonight
Checkout by Stripe
Card, Apple Pay or Google Pay: your card details never go through our servers.
Instant access
PDF downloaded on the confirmation page, link emailed to you, purchases findable at any time.
One-time payment
No subscription, receipt by email.
As described or refunded
A file that doesn't match its description is fixed or refunded.
A question before you buy? administration@lacangel.fr · CGV
More guides
Creatine, Whey and Supplements: What Actually Works
Know what to take, how much, when — and what to leave on the shelf
PDF guide · 21 pages · $29
Bulking: 12-Week Muscle-Building Program + Meal Plan
The complete plan, workout by workout and meal by meal, to build muscle without piling on fat
PDF guide · 23 pages · $29
Cutting and Belly Fat: 8-Week Plan
Lose fat and keep your muscle: calories, training, steps, meal plans and adjustments, week by week
PDF guide · 24 pages · $29
No-Equipment Home Workout: The 12-Week Plan
The complete week-by-week program to get stronger at home using nothing but your bodyweight
PDF guide · 27 pages · $29
Your First Gym Program: 12 Weeks
What to do, with what weight and in what order, from your first session to week twelve
PDF guide · 26 pages · $29
Strength Training After 50: Strength, Balance, Independence
The 12-week program to rebuild strength, stand more steadily and stay in charge of your daily life
PDF guide · 28 pages · $29
These guides give general training guidance and do not replace medical advice. If you have pain, a medical condition, are pregnant or are returning after a long break, check with your doctor first.