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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.
→ 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:
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.
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 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.
→ 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:
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.
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.
