Wk1
Build
The Basics

Learn the key movements

Build your strength

Get your technique right

WK2
Optimise
Challenge

Start to change the load

Move in more directions

Create more
force

WK3
Nail
Balance

Build stability & confidence

Improve balance & core strength

Single leg strength at your level

Wk4
Embrace
Impact

More confident with impact

Up the level when you are ready

Bring it all
together

The BONES+ Method

Your 4 Week Training Guide

A more targeted approach to strength training for bone health. Helping you understand how to challenge your bones more specifically and keep progressing.

Support
Your
Body

Nutrition for bone health

Lifestyle & the importance of rest

The value of protein as well as calcium

+
Keep
Progressing

How to progress without more weight

Research sources for the course

Go round the course again!

I thought I was doing everything right for my bones. My DEXA scan made me think again.

When I was diagnosed with osteopenia at 53, I was shocked. I'd been active for years and had worked with a personal trainer for over a decade.

Three years later, after becoming a PT myself and doing plenty of strength training, my next DEXA scan showed that my lumbar spine had improved — but my hips hadn't.

It made me question whether I was training my bones as effectively as I could.

I started looking more closely at the research into how bones respond to different types of loading, why the stimulus matters, and how we can adapt our training to target different areas of the skeleton.

That research changed the way I approached my own training.

The BONES+ Method is the approach I've developed to help you train more specifically for your bones, understand why you're doing each exercise, and learn how to keep progressing.

It's not about doing more exercise for the sake of it. It's about being more intentional with the exercise you do.

Subscribe to my NEWSLETTER below to get a free Taster of the course and the principles behind it.

You’re exercising.

But are you training specifically for your bones?

Perhaps you’re already going to the gym, or training at home, walking regularly and being active. You know that exercise matters.

But you are unsure if your workouts are challenging your bones in the most effective way? You know that progressing is important but you’re unsure how to do this?

Maybe you have had a osteopenia or osteoporosis diagnosis despite being fit and healthy and you know you need to understand more on how to strengthen specific bone sites.

This is also for you if you class yourself as an ‘active’ woman and do strength training but want more variety and challenge in your workout - the course has beginner, intermediate and advanced levels.

This is why I created the BONES+ Method to give you the knowledge, the structure and the tools to train more specifically for your bones.

Special Launch Pricing

Be on my newsletter list to get the exclusive £37 price for 24 hours only

1st November

From 9am for 24 hours
Newsletter subscribers only

£37

2nd November

From 9am for 24 hours
Available to everyone

£67

When you subscribe you will receive a taster of my BONES+ Method - so you can understand more on the principles and how it works.

3rd November

Standard Price
Available on website

£97

What’s Included:

4 Week Training
Guide (PDF)

Full course

12 structured workout plans

3 sessions per week

YouTube demo of each exercise and technique

Go at your pace

Bone Boost impact exercises each session

Beginner / Intermediate
Advanced

The science behind it

Nutrition and research
overview

Learn The Method

Keep progressing

What could you learn in 4 weeks?

Four weeks isn't enough to promise a measurable improvement in bone density. But it is enough time to start developing a more targeted approach to your training.

By working through the BONES+ Method, you'll learn how to:

1.Train with more purpose
Understand why different exercises & loading matters for bone health

2. Build Strength
Develop your strength through structured exercises that progress over the four weeks.

3.Improved balance
Explore single leg exercises to target different bones

6. Ability to change exercises
not just by adding more weight

4.Confidence with impact
at the right level for you with room to improve further

5.Use your knowledge in everyday life
to continue to improve your bones

Who Is This For?

Women worried about their bone density, who want a more targeted approach to building bone.

Those that have been diagnosed with osteopenia or osteoporosis and have been given the all clear to do more impact / force / load type training. If you are unsure please check with your medical professional first.

Women that have done some basic strength training and do have access to weights (you can start light but you should be willing to increase these as you progress). It is aimed at beginners to intermediate but the course will teach you how to progress basic moves.

Women who want a targeted programme that will expand their exercise repertoire and teach them how to progress after the course.

Women that want a more specific programme, please note all exercises are standing or chair based. This course is focused on strength & building bone and is not a full body workout, there are no mat based core or stretching (core exercises are standing).

Someone who prefers to do an exercise session at your own pace. There is a follow along warm up but the exercises for each session are short demo’s with technique pointers you then complete the exercise in your time and move to the next demo.

Who Is This Not For?

Not advised if you have had a spinal fracture or multiple fragility fractures.

You have had a hip or joint replacement - you must check if you can do impact/ loading exercises first with a medical professional.

If you have had a recent fracture and have been advised you are not ready to exercise.

If you have osteoarthritis - especially knee pain, while exercise is recommended, many of the exercises may be too painful for you to do i.e. squats and heel drops.

If you are unable to exercise standing up or have very poor balance.

Those that have been diagnosed with osteoporosis and are unaware of any restrictions for them when doing exercise i.e spinal flexion and weight. There are guidelines in the programme but you must check first on the specific restrictions for you.

You are a complete beginner and have never done any strength training before. There are video’s explaining the technique but these may not be enough if you have never undertaken any type of strength training exercise before.

This programme is educational and does not replace individual medical or physiotherapy advice. Always seek professional guidance if you are unsure whether an exercise is appropriate for you.