Your free workout is on its way!
Before you go — this offer is only available right now.
You just took the first step toward stronger bones. That matters.
The free workout you requested is a great starting point. But if you are ready to go further — to have a real, progressive plan that tells you exactly what to do, how to do it, and how to keep improving week after week — I built something for that.
Train For a Stronger You is a 4-week resistance training program designed specifically for women in their 40s, 50s, and 60s who want to build real strength and protect their bone density at home.
This offer is only available on this page.
Normally $24. Yours today for $19.
What you get:
A complete 4-week plan — 3 sessions per week, about 30 minutes each, dumbbells and bands only. Each week builds on the last so your bones and muscles are always being challenged, never just going through the motions.
A built-in tracker for every session. Log your weight and reps for every set — the program remembers your numbers and shows you what you did last time so you always know exactly when to go heavier.
Coaching notes from a licensed physical therapist explaining what to focus on each week and why — not just a list of exercises, but the reasoning behind every choice.
An exercise library with video demos for every movement in the program.
A clear next step when you finish Week 4 — so you are never left wondering what to do next.
A 4-week strength program built to protect your bones — under 30 minutes, no gym required.
Built for busy women who want to strength train but don't have time to figure it out. A complete 4-week plan with weekly schedules, guided exercise demos, and digitally fillable progress trackers — ready to go from day one.
What’s Inside — $24
→ 4-Week Progressive Strength Program — three distinct training days per week (Upper Body, Lower Body, Full Body) that rotate intelligently across 4 weeks. Every session is mapped out for you — no guessing, no planning.
→ Exercise Library with Demo Videos — every exercise in the program includes a clickable demo video link so you can see exactly how each movement should look before you do it.
→ Digitally Fillable Progress Trackers — log your weights and reps directly in the PDF on your phone, tablet, or computer. No printing required. Week by week, you'll watch the numbers go up.
→ Coaching Notes Each Week — not just a list of exercises. Each week includes specific guidance on circuit format, when and how to progress, and what to focus on so you're always training with intention.
Why This Program Is Different:
Most home workout programs give you a list of exercises and leave you to figure out the rest. This one is built the way a PT would actually program it — with progressive overload built in, bone health research behind the exercise selection, and enough variation across 4 weeks to keep your body adapting.
The three-day split means every session has a clear focus. Upper body days load your spine and shoulder girdle — the areas most clinically significant for bone health in women. Lower body days rotate through the full hip and quad exercise library so nothing gets undertrained. Full body Fridays bring it together.
You don't need a gym. You need dumbbells, a resistance band, and somewhere to do a hip thrust.
This Is for You If:
You're in your 40s and want to get ahead of bone density loss before it becomes a problem
You're busy — you need workouts that are short, effective, and don't require a gym membership
You want a real plan, not a random list of exercises you found online
You've tried to start a strength program before and want something you'll actually follow through on
You're done putting this off
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.
Built by a Doctor of Physical Therapy specializing in women's bone health in perimenopause.
YES! I want Train For a Stronger You for $19!
A 4-week strength program built to protect your bones — under 30 minutes, no gym required.
Built for busy women who want to strength train but don't have time to figure it out. A complete 4-week plan with weekly schedules, guided exercise demos, and digitally fillable progress trackers — ready to go from day one.
What’s Inside — $24
→ 4-Week Progressive Strength Program — three distinct training days per week (Upper Body, Lower Body, Full Body) that rotate intelligently across 4 weeks. Every session is mapped out for you — no guessing, no planning.
→ Exercise Library with Demo Videos — every exercise in the program includes a clickable demo video link so you can see exactly how each movement should look before you do it.
→ Digitally Fillable Progress Trackers — log your weights and reps directly in the PDF on your phone, tablet, or computer. No printing required. Week by week, you'll watch the numbers go up.
→ Coaching Notes Each Week — not just a list of exercises. Each week includes specific guidance on circuit format, when and how to progress, and what to focus on so you're always training with intention.
Why This Program Is Different:
Most home workout programs give you a list of exercises and leave you to figure out the rest. This one is built the way a PT would actually program it — with progressive overload built in, bone health research behind the exercise selection, and enough variation across 4 weeks to keep your body adapting.
The three-day split means every session has a clear focus. Upper body days load your spine and shoulder girdle — the areas most clinically significant for bone health in women. Lower body days rotate through the full hip and quad exercise library so nothing gets undertrained. Full body Fridays bring it together.
You don't need a gym. You need dumbbells, a resistance band, and somewhere to do a hip thrust.
This Is for You If:
You're in your 40s and want to get ahead of bone density loss before it becomes a problem
You're busy — you need workouts that are short, effective, and don't require a gym membership
You want a real plan, not a random list of exercises you found online
You've tried to start a strength program before and want something you'll actually follow through on
You're done putting this off
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.
I'm good for now — just send me the free guide.
Built by Ashley Gadelha, PT, DPT Licensed Physical Therapist · Founder, The Core Connection Co.
This program is for educational purposes only and does not replace medical advice.