Strength Training for Women in Perimenopause and Beyond
You already know strength training matters. This is where you learn exactly how to do it — in a way that works for your body, your bones, and your life right now.
Join the Bone Health Co. or Browse the Guides
I'm Ashley — a licensed physical therapist. I work with women in their 40s and beyond who are ready to build real strength, support their bone health, and feel capable in their body again.
My background is in physical therapy. My focus is on what actually works — progressive, evidence-based training that respects how your body is changing and builds on it rather than fighting it.
A lot of women come to me knowing they should be strength training but feeling unsure where to start, what's safe, or how to make it sustainable. That's exactly what I'm here for.
What We Work On Together
Strength that builds over time — not workouts that burn you out.
Training that supports your bone density, your joints, and your energy — not just your appearance.
A program that fits your actual schedule — not an idealized version of it.
The research on strength training for women in perimenopause is clear: the right kind of load, done consistently, changes things. Bone density, muscle mass, energy, resilience. I'll show you how to apply it.
Where to Start
→ The Bone Health Co. Membership — a personalized bone health assessment, weekly workout generator, clinical education resources, and a live monthly Q&A with Ashley. Founding member pricing available now.
→ The Stronger You Guides — home-based programs for strength, bone health, and core work, starting at $17
Women’s Health Education
Digital Guides for When You’re Ready to Take the Next Step
A 4-week program that builds the core strength your back, your hips, and your workouts have been missing.
Most core programs go straight to crunches and planks and skip the foundational work that makes everything else effective. This guide starts where it should — with breath, deep abdominal activation, and a progressive plan that builds real core strength in about 10 minutes a session, 3 days a week.
WHAT’S INSIDE — $17
→ 4-week progressive program — exercises organized by phase, building week by week from foundational movements to real strength. Every session is guided, every exercise is explained.
→ Your 2–3 minute session warm-up — diaphragmatic breathing and deep abdominal activation, explained clearly so you understand what you're doing and why it works.
→ Exercise cards with photos and cues — every movement includes step-by-step instructions and modification options so you can work at the right level.
→ 4-week day-by-day schedule — no guesswork. Open it, follow it, done.
→ Quick reference card — all 4 weeks at a glance so you're never flipping through pages mid-session.
→ Rep range guidance — a short explanation of the 6–30 rep approach used throughout, so you understand how to make every set count.
THIS IS FOR YOU IF:
You know your core matters but have no idea where to actually start
You've tried core work before and it either hurt your back or felt pointless
You want something progressive — not just a random list of exercises
You're strength training and want your core to support the work you're already doing
You've had a baby (recently or not so recently) and want to rebuild from the inside out
GET INSTANT ACCESS — $17
Delivered instantly. Start your first session today.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
A 4-week, progressive resistance program — built by a licensed physical therapist, designed specifically for your bones.
You already know strength training matters. This is where you actually do it.
Train For a Stronger You is a 4-week program that takes you from your very first session to a real, measurable baseline of strength — 3 sessions a week, 30 minutes each, dumbbells and bands, no gym required.
Every week builds on the last. Week 1 is about learning the movements and finding your starting point. Week 2 adds volume. Week 3 is where the real bone-building load happens. Week 4 is where you push to your edge and walk away with a new baseline — proof of what 4 weeks of consistent, intentional training can do.
What’s Inside — $24
→ A full 4-week plan, broken into 3 sessions a week — upper body, lower body, and full body days, each with clear coaching cues so you know exactly how to do every exercise correctly.
→ A built-in tracker for every session. Log your weight and reps for every set, right on the page — no printing, no spreadsheets. Come back next week and see exactly what you did last time.
→ Coaching notes for every week explaining what to focus on and why — when to add weight, when to add reps, and what "working close to fatigue" actually means in practice.
→ Bone-loading impact work built into every session, with a clear protocol that increases in intensity as the weeks go on.Why This Program Is Different:
Who this is for:
Women who know they should be strength training but have not had a clear, structured place to start. Women who want to feel what consistent training actually does for their body before committing to something ongoing. Women who want real coaching cues, not just a list of exercises.
Get Instant Access Today — $24
Delivered instantly to your inbox. Start as soon as today.
Ashley Gadelha is a licensed physical therapist and coach. This program is built on the same research-backed principles she uses with her 1:1 clients — designed for real women with real schedules.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
A whole-food, bone-building recipe guide — 12 high-protein breakfasts and lunches built around the nutrients your bones actually need.
You're putting in the work to get stronger — your nutrition should be doing the same. This guide takes the guesswork out of high-protein eating with 12 whole-food recipes designed to fuel your bones, your muscles, and your energy. No powders, no complicated prep. Just real food that fits into a real week.
WHAT'S INSIDE — $9
→ 12 whole-food recipes across breakfasts and lunches — each one built around ingredients naturally rich in protein, calcium, and magnesium
→ A sample high-protein bone health day — see exactly how the recipes fit together so you can hit your protein targets without overthinking it
→ Meal prep friendly — most recipes batch well so you're not cooking from scratch every day
→ A note on vitamin D — what it does for your bones, why it's not in recipes, and what to ask your healthcare provider
→ Built around whole food — legumes, seeds, eggs, dairy, and whole grains. No supplements, no protein powders.
THIS IS FOR YOU IF:
You're strength training and want your food to support the work you're putting in
You want more protein but don't know how to get it from real food
You need recipes that are quick, practical, and actually taste good
You're done relying on supplements to fill the gaps
Get Instant Access — $9
Delivered instantly. Start meal prepping this week.
Due to the instant delivery of digital products, all sales are final. If you have any questions before purchasing, reach out at info@ashleygadelha.com.
FREE Downloads
The MOST downloaded guide on my site
Most core programs skip the part that actually matters. This free guide teaches you how your core works — and gives you foundational exercises to feel the difference in 10 minutes.
Bone loss is preventable. This is how.
Your bones respond to load — and this is where to start. A free 30-minute strength workout built for women who want to take their bone health seriously, no gym required.
Ready to take this further?
The Bone Health Co. is a membership built for women in their 40s, 50s, and 60s who want a system — not just information.
A personalized bone health assessment that gives you a score you can actually improve. A weekly workout generator that adapts to where you are. Clinical education resources written by a PT. And a live monthly Q&A with Ashley.
Founding member pricing is available now — and it will not last.
Get practical bone health and strength training guidance straight to your inbox.
Evidence-based, honest, and written for real life. Early access to new resources and programs — and occasional reflections on training, motherhood, and building a body that holds up long term.