An 8-Week Online Training Program for Osteoporosis
This 8-week program is designed for individuals with osteoporosis or osteopenia who want to build full-body strength, balance, and bone-stimulating capacity using a structured, evidence-based approach — safely and progressively, from home.
This is not a general fitness program.
It is a deliberate, osteogenic training system built around progressive resistance training, appropriately dosed impact training, and movement mastery.
Who This Program Is For
• Adults diagnosed with osteoporosis or osteopenia
• Beginners to moderately experienced in resistance training
• Those who want clear structure, expert guidance, and long-term results
• Anyone who wants to feel stronger, more stable, and confident in their body again
How We Train
We start by mastering fundamental movement patterns to establish a strong foundation. From there, we progressively increase intensity and complexity using:
• Progressive resistance training
• Impact training to stimulate bone adaptation
• Balance and coordination work
• Strategic overload — applied conservatively and intentionally
The goal is not speed.
The goal is capacity, durability, and adaptation.
Program Structure
• 8 weeks total
• 3 workouts per week
– 1 live group workout each week – Live workout is on Monday’s at 1:00pm EST with full length recording available before live time if needed (option for 2 live workouts per week if your schedule allows, with 2nd live workout on Friday at 1:00pm EST).
– 2 full-length pre-recorded workouts
• All workouts are recorded and yours to keep
(This program can be done asynchronously if needed)
Coaching & Support
• Live office hours in Week 3 and Week 6
– Ask questions
– Refine technique
– Understand how and why the training works
– Build community with your cohort
• Complimentary access to my private Strength for Bone Health Community
– Accountability
– Ongoing education
– Support from others on the same journey
Who You’ll Be Training With
This program is coached by a Ph.D. in Exercise Physiology and Certified Strength & Conditioning Specialist, with nearly 20 years of experience training individuals with osteoporosis and low bone density.
Every aspect of this program is grounded in:
• Exercise science
• Clinical and research experience
• Real-world application
Enrollment Details
• Limited to 30 participants to ensure quality coaching and supervision.
*The Fall class is starting soon and will begin on September 14th with enrollment opening on September 7th! Please email Dr. Nick with any questions at the email below. Check back on 9/7 to get signed up!
Email Dr. Nick at trubeehealth@gmail.com for any additional questions.
• Investment: $400 for the full 8-week experience
This course is limited to 30 participants to ensure individualized attention, a strong group dynamic, and high-quality coaching.
**The Academy Doesn’t End After 8 Weeks!**
One of the questions I get most often after someone completes the Osteogenic Academy is:
“What do I do after the 8 weeks are over?”
My answer is simple:
You keep going.
The Osteogenic Academy was designed to build the foundation, learning how to train with intention, progressively load your body, build strength, improve balance and stability, and appropriately challenge your bones.
But 8 weeks is just the beginning.
That’s why I created the Osteogenic Academy Alumni Course.
This is the next step for those who have completed the Academy and are ready to continue progressing.
We’ll keep the same structure you know and love:
• 3 workouts every week
• 2 workouts with the option to join me LIVE
• Progressive resistance training focused on building full-body strength
• Continued work on balance, stability, coordination and overall physical ability
• Progressive bone-loading strategies to continue building stronger bones
• Monthly office hours for questions, coaching, connection and community
The difference?
We’re not starting over. We’re building from the foundation you’ve already created.
You’ve learned the movements.
You’ve learned how to train.
You’ve developed your capacity.
Now we can continue to challenge, progress and adapt your training.
Because building stronger bones and becoming stronger, more capable and more resilient doesn’t happen in 8 weeks.
It happens through consistent training and progressive challenge over time.
If you’ve completed the Osteogenic Academy and have been wondering, “What’s next?”
This is it.
Welcome to the next phase of your Osteogenic journey. 💪🦴
Osteogenic Academy Alumni Course — because the 8-week Academy is the foundation, not the finish line.
If you’ve graduated from The Osteogenic Academy and ready to join the Alumni class, please email Dr. Nick at trubeehealth@gmail.com. The Alumni course is exclusive to those who have completed the Osteogenic Academy 8-week course.
Testimonials
Frequently Asked Questions
Is this program safe for osteoporosis?
Yes — when applied correctly. This program is specifically designed for individuals with osteoporosis or osteopenia. We begin with fundamental movement patterns and progressively layer in resistance and impact training based on capacity, not assumptions. Progression is conservative and intentional.
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I’m new to strength training. Is this too advanced?
No. This program is appropriate for beginners through moderately experienced individuals. Movements are taught from the ground up, and progressions are introduced gradually as strength, coordination, and confidence improve.
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What equipment do I need?
Most workouts can be completed with:
• Dumbbells (or kettlebells) – A range from light to challenging
• A step-up box, sturdy chair or bench is helpful. I’ll have recommendations based on your needs and space.
• Resistance bands – Small loop and large loop resistance bands. I have some cost effective recommendations
I’ll provide clear guidance on substitutions and loading.
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What if I can’t make the live workout?
All live workouts are recorded and uploaded. You’ll have full access to every session and can complete workouts on your own schedule if needed.
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How much time should I plan each week?
Each workout is approximately 45–60 minutes.
With three workouts per week, plan for about 3 hours total.
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Will this actually improve my bone density?
Bone adaptation takes time. While measurable changes in bone density may take longer than 8 weeks, this program focuses on building the muscular strength, movement capacity, and mechanical stimulus required for bone adaptation over time.
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Is impact training required?
Impact training is introduced gradually and only when appropriate. Options and regressions are always provided. The goal is to build tolerance and capacity — not force participation.
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Do I need a doctor’s clearance?
If you’ve been advised to exercise or have no medical restrictions, this program is appropriate. If you’re unsure, consult your healthcare provider before starting.
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What happens after the 8 weeks?
You’ll retain lifetime access to all recorded workouts and can rejoin the Strength for Bone Health Community as an alumni, where you can continue training, learning, and staying consistent.