Bone Basics: Strength for Beginners

Welcome to Bone Basics! Bone Basics is a 6 week beginner strength program designed to help you build strength, improve balance, and create a strong foundation for lifelong bone health. Whether you’re brand new to strength training, returning after a break, or simply looking for a place to start, this program will help you build confidence with the movements that matter most. Each workout is just 25 minutes and includes a warm up, full body strength training, balance work, and a cool down. The program is divided into three phases. LEARNING focuses on mastering the fundamentals and building confidence. BUILD helps you gradually become stronger while reinforcing great movement patterns. STRENGTH continues your progression and introduces the option to add higher impact exercises if you’re ready. By pressing play here, the program will follow the schedule I created for you, including planned rest days. All you’ll need are a few pairs of dumbbells, a chair or bench, a step, and a willingness to meet yourself where you are. I’ll guide you through every workout and remind you that progress isn’t about perfection. It’s about showing up consistently. Strong bones are built one workout at a time. Let’s get started!

Lessons

Work through them in order.

Lesson 1Strong Start: Learning
Video27 min
Welcome to Strong Start! I’ll be using the same weights I might choose for an average beginner client, but your weights should always be based on your current strength. If something feels too heavy or too light, adjust as needed. During any balance work, don’t hesitate to hold onto a wall, chair, or countertop. Building confidence is part of building strength.Locked — subscribe to unlock
Lesson 2Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 3Strong and Steady: Learning
Video22 min
You’re doing great! Remember, the weights I’m using are simply a reference point. Choose the weights that allow you to move with good form while still feeling challenged. And if today’s balance exercises feel unsteady, grab onto something for support. That’s a smart progression, not a shortcut.Locked — subscribe to unlock
Lesson 4Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 5Strong in Motion: Learning
Video24 min
You’ve made it to the third workout! Keep listening to your body as you choose your weights. Everyone’s “heavy” looks a little different, and that’s exactly how it should be. During the balance portion, use support whenever you need it. The goal is steady progress, not perfect balance.Locked — subscribe to unlock
Lesson 6Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 7Rest Day
Audio1 min
Rest Day OptionsLocked — subscribe to unlock
Lesson 8Strong Start: Learning
Video27 min
Welcome to Strong Start! I’ll be using the same weights I might choose for an average beginner client, but your weights should always be based on your current strength. If something feels too heavy or too light, adjust as needed. During any balance work, don’t hesitate to hold onto a wall, chair, or countertop. Building confidence is part of building strength.Locked — subscribe to unlock
Lesson 9Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 10Strong and Steady: Learning
Video22 min
You’re doing great! Remember, the weights I’m using are simply a reference point. Choose the weights that allow you to move with good form while still feeling challenged. And if today’s balance exercises feel unsteady, grab onto something for support. That’s a smart progression, not a shortcut.Locked — subscribe to unlock
Lesson 11Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 12Strong in Motion: Learning
Video24 min
You’ve made it to the third workout! Keep listening to your body as you choose your weights. Everyone’s “heavy” looks a little different, and that’s exactly how it should be. During the balance portion, use support whenever you need it. The goal is steady progress, not perfect balance.Locked — subscribe to unlock
Lesson 13Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 14Rest Day
Audio1 min
Rest Day OptionsLocked — subscribe to unlock
Lesson 15Strong Start: Build
Video25 min
Welcome to the Build phase! As always, I’ll be demonstrating with weights I’d typically use for a beginner client, but your weights should match your own abilities. If you need a little extra support during the balance work, hold onto something without hesitation. Strong foundations are built one workout at a time.Locked — subscribe to unlock
Lesson 16Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 17Strong and Steady: Build
Video23 min
You’re getting stronger every week! Continue choosing weights that feel appropriate for you, even if they’re different from mine. And remember, balance is a skill that improves with practice. Using a wall or sturdy chair when needed helps you train with confidence.Locked — subscribe to unlock
Lesson 18Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 19Strong in Motion: Build
Video23 min
This workout builds on everything you’ve learned so far. Pick the weights that challenge you while allowing you to maintain good technique. If your balance needs a little assistance today, that’s completely okay. Use support whenever it helps you move well.Locked — subscribe to unlock
Lesson 20Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 21Rest Day
Audio1 min
Rest Day OptionsLocked — subscribe to unlock
Lesson 22Strong Start: Build
Video25 min
Welcome to the Build phase! As always, I’ll be demonstrating with weights I’d typically use for a beginner client, but your weights should match your own abilities. If you need a little extra support during the balance work, hold onto something without hesitation. Strong foundations are built one workout at a time.Locked — subscribe to unlock
Lesson 23Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 24Strong and Steady: Build
Video23 min
You’re getting stronger every week! Continue choosing weights that feel appropriate for you, even if they’re different from mine. And remember, balance is a skill that improves with practice. Using a wall or sturdy chair when needed helps you train with confidence.Locked — subscribe to unlock
Lesson 25Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 26Strong in Motion: Build
Video23 min
This workout builds on everything you’ve learned so far. Pick the weights that challenge you while allowing you to maintain good technique. If your balance needs a little assistance today, that’s completely okay. Use support whenever it helps you move well.Locked — subscribe to unlock
Lesson 27Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 28Rest Day
Audio1 min
Rest Day OptionsLocked — subscribe to unlock
Lesson 29Strong Start: Strength
Video24 min
Welcome to the Strength phase! By now you may find you’re ready to increase your weights, but always choose what feels right for you today. My weights are simply an example. During the balance portion, use support whenever needed so you can focus on moving with control.Locked — subscribe to unlock
Lesson 30Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 31Strong and Steady: Strength
Video24 min
You’ve come a long way! Continue selecting weights based on your own strength, not mine. The goal is to challenge yourself while maintaining great form. And if balance feels difficult today, holding onto something is always encouraged.Locked — subscribe to unlock
Lesson 32Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 33Strong in Motion: Strength
Video24 min
You’ve made it to the final workout of the program! Keep choosing weights that are appropriate for your current strength and remember that progress doesn’t look the same for everyone. If you need support during the balance work, use it proudly. Strong, confident movement is what we’re after. Great work!Locked — subscribe to unlock
Lesson 34Rest Day
Audio1 min
Rest Day OptionsLocked — subscribe to unlock
Lesson 35Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 36Strong Start: Strength
Video24 min
Welcome to the Strength phase! By now you may find you’re ready to increase your weights, but always choose what feels right for you today. My weights are simply an example. During the balance portion, use support whenever needed so you can focus on moving with control.Locked — subscribe to unlock
Lesson 37Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 38Strong and Steady: Strength
Video24 min
You’ve come a long way! Continue selecting weights based on your own strength, not mine. The goal is to challenge yourself while maintaining great form. And if balance feels difficult today, holding onto something is always encouraged.Locked — subscribe to unlock
Lesson 39Active Rest Day
Audio1 min
Active Rest Day OptionsLocked — subscribe to unlock
Lesson 40Strong in Motion: Strength
Video24 min
You’ve made it to the final workout of the program! Keep choosing weights that are appropriate for your current strength and remember that progress doesn’t look the same for everyone. If you need support during the balance work, use it proudly. Strong, confident movement is what we’re after. Great work!Locked — subscribe to unlock