Nourish Build | Strength training for women 35+

A clear strength-training plan. The support you need to follow it.

Build muscle. Get stronger. Know what to do when you show up.

Nourish Build is for women 35+ who want a structured strength program, with clear exercises, instructions and progression guidance.

Train at home with dumbbells or in a commercial gym. Follow your workouts through the app, record your weights and reps, and build on your training as you progress.

Choose independent app-only training, personalized programming, a personalized program with some live personal training, or personal training live via Zoom during every workout.

Find My Training Fit
Strength workouts and exercise demonstrations in the Nourish app
Find your training fit

Which option fits you best?

Answer three quick questions for a suggested starting point. All four options are available to compare below.

1. Do you have injuries, limitations or other issues that affect your training?
2. How confident are you with strength training?
3. What support would help you most?

This selector suggests a starting point. Your application helps confirm the appropriate personalized support. Training around an injury must follow any guidance from your healthcare professional.

Your training, with direction

Know what to do. Know how to build on it.

You want to build muscle and feel stronger, without deciding what your workout should be every time you train.

Your program gives you exercises to follow, instructions to guide you and a place to record your progress.

If you need individual adjustments or a coach beside you during your workouts, choose the level that provides that support.

Follow. Record. Progress.

  • Follow your planned workouts through the app.
  • Use demonstrations and coaching cues to understand the exercises.
  • Record your weights, reps and comments.
  • Build on your training with progression guidance.

Progress can mean increasing your weights or reps, improving control, or performing an exercise with greater confidence.

Four ways to train

Choose your level of support.

Each option focuses on building muscle and strength. The difference is how much personalization and direct coaching you receive.

Level 1 | Self-directed, app only

Nourish Build Membership

Build muscle. Get stronger. Train with a clear plan.

$50 USD/month

Six-month minimum commitment

A progressive strength-training program for women 35+ who want to build muscle, improve definition and work towards a leaner, stronger body.

Choose the home dumbbell or commercial-gym option. Your workouts are delivered through the app, with exercise demonstrations, clear instructions and progression guidance. Record your weights and reps so you can build on your training over time.

What is included:

  • Progressive strength programming focused on muscle building
  • Home dumbbell or commercial-gym options
  • Exercise demonstrations and coaching cues
  • Guidance on progressing your weights and reps
  • App-based workout logging to track your progress
You follow the program independently through the app. This level is best suited to women whose training needs align with the program and who do not require individual exercise modifications.

Personalized programming, individual coaching reviews and live personal training are not included. If injuries, limitations or specific equipment require adaptations, choose a personalized option.

Join Nourish Build Membership
Level 2 | Personalized, self-directed

Personalized Strength Programming

Your own plan, with feedback in the app.

$227 USD/month

You are comfortable training independently, but need a program tailored to your abilities, equipment and specific requirements.

I create your program based on your goals, training experience, abilities, needs and the equipment you have available. This includes adjustments for limitations or injuries you have been cleared to train around.

You follow your workouts independently through the app and record your weights, reps and comments.

At the midpoint of the month, I review your recorded training and provide feedback on progression and any appropriate adjustments. At the end of the month, I review and refine your programming for the next stage.

What is included:

  • Personalized progressive strength programming
  • Exercise adjustments for your abilities and requirements
  • Programming based on your available equipment
  • App access and workout logging
  • Mid-month app-based performance review
  • End-of-month programming adjustments
  • Feedback on progression based on your recorded training
You train independently. No live personal training is included. This option provides personalization and app-based review. If you are new or unsure about technique, explore Level 3 or Level 4.
Apply for Personalized Programming
Level 4 | Live PT during every workout

Live One-to-One Personal Training via Zoom

You show up. I lead the way.

By application

Waitlist

You want a coach there with you, guiding you through your workouts and helping you get more from the time you spend training.

Maybe you struggle to show up consistently. Or you show up, but cut your workouts short, choose the same familiar weights or feel unsure how to push yourself further.

We meet live on Zoom, and I coach you through every session.

I plan your workouts, guide your technique, help you choose your weights and adjust the challenge as you progress. Your training is personalized to your goals, abilities and any specific requirements we need to accommodate.

You do not need to live near me. Whether you train at home, in a commercial gym or travel frequently, we work with your available space and equipment to keep your routine consistent.

What is included:

  • One-to-one personal training, live via Zoom during every workout
  • Personalized strength programming
  • Real-time technique coaching
  • Exercise and weight adjustments during your sessions
  • Adaptations for travel and changing equipment
  • Direct accountability and ongoing progression guidance
Show up ready to train, and I will take you through it. You do not have to decide what to do or work out how to progress on your own.
Apply for Live Personal Training via Zoom
Why the right support matters

You may be ready for more than you realize.

You can complete a workout and still wonder whether you chose the right weights or challenged yourself enough.

It is easy to stay with a familiar weight when you do not know whether you are ready for more. You might also need an exercise adjusted before you can perform it confidently.

Level 2 gives you personalized programming and app-based review while you continue training independently.

Level 3 adds three personal training sessions live via Zoom. We work through your exercises, make adjustments and establish your starting weights before you continue on your own.

Level 4 provides that direct coaching live via Zoom during every workout.

Coach Fátima Leite
A client's experience with live personal training

Learning how to get more from her workouts.

She was completing her workouts and believed she was pushing herself. Personal training helped her recognize where she could progress and where her technique needed attention.

"I felt like I was doing everything, completing my workouts with intent and pushing myself. I wasn't taking it easy. I thought."

Live coaching helped her develop a clearer understanding of how to challenge herself, refine her exercises and recognize her growing strength.

This example reflects an individual experience with live personal training. The amount of direct coaching differs between levels. Individual results vary.

Explore Live Personal Training
Coach Fátima Leite, founder of Nourish
Meet your coach

Coach Fátima Leite

Over 20 years of helping women build strength, confidence and lasting habits.

My background includes competitive fitness, two Pro Cards through WBFF and FAME, and work as a model and contributor for Oxygen and Strong magazines.

Today, I help women 35+ train with purpose, build muscle and develop a routine that works in their actual lives.

I understand the difference a clear plan can make, and the value of personal coaching when you need help adapting that plan or pushing your training forward.

Choose the support you need. We will build from where you are.

Find My Training Fit
Your questions answered

How Nourish Build works

What is the difference between the four options?

Level 1 is independent app-only training. Level 2 is personalized programming with app-based reviews and adjustments, without live personal training. Level 3 includes a personalized six-week program, three personal training sessions live via Zoom and a midpoint assessment in the app. Level 4 is personal training live via Zoom during every workout.

What if I have injuries or issues affecting my training?

If you need exercise or programming adjustments, choose a personalized option: Level 2, 3 or 4. Level 1 does not include individual modifications. If you are unsure whether you can train, apply so we can discuss your requirements and any guidance from your healthcare professional. These services do not diagnose injuries or provide medical rehabilitation.

I am new to strength training. Which option should I choose?

Level 3 or Level 4 provides personal training live via Zoom to help you learn your exercises, select starting weights and receive technique feedback. Level 3 helps you get started before continuing independently. Level 4 provides coaching during every session.

Is Level 1 app only?

Yes. You complete your workouts independently through the app. Exercise demonstrations, instructions and progression guidance are included. Personalized programming, individual reviews and live personal training sessions are not included.

Does the $227 monthly option include personal training?

No. Level 2 includes personalized programming, a mid-month app-based performance review and end-of-month programming adjustments. You complete your workouts independently. Live personal training sessions are not included.

What does the $550 six-week block include?

Level 3 includes a personalized six-week strength program, three one-to-one personal training sessions live via Zoom, app access for the block and one midpoint assessment in the app, with specific feedback for the remaining weeks.

Is the midpoint assessment a fourth Zoom session?

No. I review your training entries and comments in the app and provide feedback and progression instructions. Level 3 includes three live personal training sessions in total.

Can I train with you outside Portugal?

Yes. Personal training in Levels 3 and 4 takes place live via Zoom. We agree on suitable session times and work with your available space and equipment. You do not need to live near me.

Do I need a gym?

Level 1 offers home dumbbell and commercial-gym options. Levels 2, 3 and 4 are personalized to your available equipment. A suitable range of weights helps you progress.

What happens when I travel?

Personalized options can account for your available space and equipment. Share your travel plans so appropriate adaptations can be discussed. Level 1 provides home dumbbell and commercial-gym options without individual travel modifications.

Will this help me lose body fat?

Training supports muscle development and your body-composition goals. Nutrition, activity, recovery and consistency also influence fat loss. Nutrition coaching is separate, and individual results vary.

What are the prices and commitments?

Level 1 is $50 USD per month with a six-month minimum commitment. Level 2 is $227 USD per month. Level 3 is $550 USD per six-week block. Level 4 session options and prices are discussed through application. Full terms are confirmed before payment.

How do I join live personal training?

Complete the application form to register your interest. I review your needs and availability before confirming a suitable opening. If there is no suitable opening, you can join the waitlist. Applying does not commit you to payment.

Your next step

Choose how you want to train.

App-only training. Personalized programming with app-based feedback. A personalized program with some live personal training. Or personal training live via Zoom during every workout.

Choose the support that helps you keep showing up and progressing.

Find My Training Fit

Nourish Build provides fitness programming and personal training. It does not diagnose or treat medical conditions or replace advice from your healthcare professional. Results vary. Training and modifications must be appropriate to your abilities and medical guidance.

© 2026 Nourish by Fátima. All rights reserved.