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 (with the option for 2 live workouts per week if your schedule allows)
– 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
• 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 25 participants to ensure quality coaching and supervision.
*Enrollment for the Spring 2026 class is CLOSED! The spring class has been filled. The summer class is scheduled to begin in mid July. Email Dr. Nick to get a spot on the waitlist.
Email Dr. Nick at trubeehealth@gmail.com for any additional questions.
• Investment: $400 for the full 8-week experience
This course is limited to 25 participants to ensure individualized attention, a strong group dynamic, and high-quality coaching.
Check back in July for the next class!
Missed out on the spring class? No worries! The next best place to work with Dr. Nick is in the Trubee Health Strength for Bone Health fitness community. Tap the link below to get started:
Trubee Health Strength for Bone Health fitness community
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 sturdy chair or bench
• Optional resistance bands
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 remain part of the Strength for Bone Health Community, where you can continue training, learning, and staying consistent.