Stronger with Sasha

When people tell me why they don’t exercise, the answer is always the same. No time.

Yes, it is ideal to train 2-3x per week. But what if that is not possible? Even one focused hour a week, structured right, can do a lot for our bones - I’ve broken that hour down for you here. Add a few static stretches in the end for each muscle group you trained 💪

Want help putting it into practice? I’ve made a free Bones and Balance guide to get you started. Comment GUIDE and I’ll send it over.

I’ve been featured in Women’s Health, sharing the four simple moves I’d give any woman wanting to start strength training later in life. You don’t need a gym or fancy kit to begin protecting your bones, you can start at home with your own body weight and build from there. It means a lot to see this message reaching more women, because half of women over 50 will break a bone because of osteoporosis, and so much of that is preventable when we start early.

If you’d like to read it, the link to the article is in the comments.

A 2026 study found that 12 weeks of daily strength sessions of just 4 (!) minutes long improved strength, balance and mobility in 97 inactive adults aged 65+. Swipe through to see what exercises the participants did to achieve these results ⬆️

And if your goal is stronger bones, there’s one more piece worth adding: impact.

I created a Bone Impact Routine - a guided follow-along with gentle, progressive impact to give your bones the loading they need to stay strong.

Strength + impact.
Less than 8 minutes a day.

Comment STRONG and I’ll send you the details.

Dandekar et al., PLOS ONE, 2026.

Osteopenia is not the beginning of the end. It is the warning shot that gives us time, and the chance to do something with it.

Most women are told the word and sent home with nothing else. So here is exactly what I would do, in the order I would do it.

And if you want somewhere to start, I’ve made you a free Bones and Balance guide.

5 simple exercises for strength and balance you can do at home, with easier and harder versions of each one. No gym, no complicated workouts. Not one of them requires you to be young, or sporty, or already strong.

Comment GUIDE and I’ll send it over.

This is a simple weekly starter plan for stronger bones. Is it perfect or comprehensive? No, but it’s a solid starting point.

Two strength sessions, a few minutes of impact around your meals, balance three times, and walks in between. Nothing that takes over your life. You don’t need to do everything perfectly.

You just need to do enough, consistently.

Save this so you have it for the week ahead.

Want to know exactly how to do the moves?

Comment GUIDE and I’ll send you my free Bones and Balance guide.