8 weeks. A step-by-step plan.
Your bones, working harder
than they ever have.
Follow-along PT-designed circuits. A week-by-week structure that actually progresses. Everything you need to start training for your bone health — no gym, no guesswork, no ongoing commitment.
Get the Program →Waitlist price (Fri–Sun): $77 Regular $127
Most women don’t think about their bones until something breaks.
A bone density diagnosis feels like it comes out of nowhere — but bone loss is slow, silent, and almost always preventable with the right habits in place.
The frustrating part? Most of what you’ve been told to do isn’t enough. Walking helps your heart, not your bones. And most general fitness programs aren’t designed around what your skeleton actually needs.
Progressive resistance training is the single most effective thing you can do for your bone health. The research on this is consistent: load the bones, they respond. This program gives you exactly that — designed by a licensed PT, organized into an 8-week plan you can follow from home.
Built for two kinds of women —
both ready to take action.
This is for you if…
- ✓ You’re in perimenopause and thinking “I should probably start now” — you’re right
- ✓ You’ve been told you have osteopenia or osteoporosis and have your provider’s clearance to train
- ✓ You’re exercising but aren’t sure if what you’re doing is actually helping your bones
- ✓ You want PT-designed structure without the cost of 1:1 appointments
- ✓ You want to know exactly what to do, week by week, with no guesswork
This is NOT for you if…
- × You’re looking for a quick fix — bone health takes consistent, progressive effort
- × You have osteoporosis or a fracture history and haven’t yet spoken with your provider
- × You already have a structured, progressive resistance training program you’re following
If you have osteoporosis, a spinal fracture, or other health conditions: check with your provider before starting. This program is not a replacement for their guidance — it’s designed to work alongside it.
Everything you need. Nothing you don’t.
Follow-Along Strength Circuits
6 upper body + 6 lower body. PT-coached sessions you follow along with at home. Press play, follow along, done.
8-Week Progressive Schedule
A structured plan that tells you exactly which sessions to do each week — and why each block is harder than the last.
Balance Training
Progressive balance sessions built into your weekly schedule — on their own or stacked onto a strength day. An essential piece most programs skip.
Progressive Loading Built In
Week 1 isn’t week 6. The loads, the demands, and the complexity build as you go — the same way a PT would program it in clinic.
8-Week Program Guide
Your full program as a printable PDF. Log your weights, track your sessions, take it to the gym.
Yours to Repeat
When you finish week 8, you have a foundation. Come back and go heavier. The program works every time.
Four blocks. Eight weeks. One complete foundation.
Each block introduces new circuits and raises the demand. You’ll always know what you’re doing and why it’s harder than last week.
Foundation
Learn the movements. Establish form. Find your starting load.
Build
New circuits. Add load. Begin to feel the difference.
Load
Progressive overload. This is the bone-building stimulus.
Reinforce
Consolidate the gains. Build the habit that carries forward.
Each week: 1 upper body session + 1 lower body session + 1–2 balance sessions (20–40 min each). Three to four days a week total.
Hi, I’m Ashley —
a licensed PT who built this program
because I kept seeing the same thing.
Women blindsided by a bone density diagnosis that could have been prevented — or at least slowed — with the right movement habits in place. Women who were walking every day, taking their calcium, doing all the things they’d been told, and still losing ground.
I work in senior living. I see the other end of this. And I know that what happens in your 40s and 50s matters enormously for what’s possible in your 70s and 80s.
Every circuit in this program is designed the way I’d program it for a patient in front of me. Progressive, specific, and built around what the research actually supports for bone health.
The Bone Health Sprint
8-Week Program
Waitlist pricing ends in:
- ✓ 12 follow-along PT-coached video circuits (6 upper + 6 lower)
- ✓ Progressive balance sessions built into each block
- ✓ 8-week week-by-week schedule
- ✓ Printable 8-week PDF guide
- ✓ Lifetime access — repeat with heavier weights
Waitlist price: Fri Nov 28 – Sun Nov 30 • Opens to everyone Mon Dec 1 at $107 • One-time payment. Lifetime access.
Frequently asked
What equipment do I need?
Dumbbells and a resistance band. That’s it. All 12 circuits are designed for home training — no gym, no machines, no bench required.
How much time does each session take?
Each circuit is approximately 20–40 minutes. You’ll train 3–4 days per week: one upper body session, one lower body session, and one to two balance sessions — which you can do on their own or stack onto a strength day.
I’ve never done resistance training before. Is this okay for beginners?
Yes. The program starts with foundational movements and builds from there. Ashley coaches you through every exercise in the video — you don’t need any prior experience.
Is this a subscription? Will I be charged again?
No — this is a one-time payment. You get lifetime access to everything in the program. No recurring charges, no monthly fees.
How do I access the program after I purchase?
You’ll receive an email with your login details within minutes of purchase. Everything lives inside your private member area at ashleygadelha.com — accessible from any device.
I have osteoporosis. Is this safe for me?
This program is designed by a licensed physical therapist with bone health experience. That said, please consult your doctor or PT before starting any new exercise program, especially if you have a diagnosis or recent fracture history.
Your bones respond to every session.
Start giving them what they need.
8 weeks. At home. With a PT coaching you through every circuit. One payment, lifetime access.
Get the Program →