Stronger with Sasha

Stronger with Sasha I help women 40+ build stronger bones and prevent osteoporosis
through safe, progressive strength training.

Evidence-based | Joint-friendly | Confidence-building

đź“ŤSW London and online

September always feels like a fresh start, doesn’t it? New diary, best intentions, and then somehow by October it has al...
06/09/2026

September always feels like a fresh start, doesn’t it? New diary, best intentions, and then somehow by October it has all slipped away again.

If you are thinking of starting an exercise programme this month and want it to still be going strong in January - this is for you.

This doesn’t involve a strict plan or willpower, just 7 low effort habits that are easy to implement even on the busiest weeks. Swipe through and see which ones you could start with this week.

Save this for the days motivation is hard to find, and if you’d like some help getting started, comment RESET and I’ll send you a link to book a free 15-minute call with me. We’ll talk about where you’re at, what’s been getting in the way, and the kind of training that would suit your body and your life. You’ll come away knowing your next step.

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 w...
21/08/2026

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 trainin...
17/08/2026

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.

10/08/2026

Not everything you see online about bone health is as straightforward as it sounds.

A weighted vest can be a useful tool, but the details of the research matter. And when someone promises “dramatic” increases in bone density from a particular workout, I want to know how that claim was actually tested.

Look past the headline.
Look at the evidence.

A 2026 study found that 12 weeks of daily strength sessions of just 4 (!) minutes long improved strength, balance and mo...
30/07/2026

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 wi...
12/07/2026

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.

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10 Morden Hall Road
Morden
SM4 5JF

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