MED Method — Bone Strength Protocol · Fit Club For Women
Pilot Program  ·  Fit Club For Women  ·  Limited Availability

Your bones
need load.
Not more pills.

A coached strength protocol for women with osteopenia or osteoporosis — two focused sessions a week, every variable tracked, designed to complement everything else you're already doing here.

Apply for the pilot program Limited availability · Fit Club For Women · Coach Jason Sibley-Liddle
2× Sessions per week
20 minutes each
3 Variables tracked
every session
0 Spinal load
no barbell, no impact
The research behind it
+1.82%

average bone mineral density increase in postmenopausal women after resistance training vs. little to no change in non-active controls

APTA Orthopedics 2024 · NCBI PMC
2.6×

increased fracture risk when bone mass falls below clinical threshold — exactly what this program is designed to slow

Frontiers in Physiology 2023
60–90s

time under tension per set — the precise window that recruits all muscle fiber types and maximises the bone-forming stimulus

Peer-reviewed resistance training research
1.5–2.5%

annual bone mass lost in the first decade after menopause — resistance training is the most effective non-pharmacological response

Frontiers in Physiology 2023
The protocol

Slow. Controlled.
Measurable.

Slow, controlled loading to deep muscular fatigue — no spinal compression, no barbell, no injury risk. Paired with Rhythm Sets, a progressive movement protocol shown to independently stimulate hip and spine bone density.

Incredibly efficient. Fits around your existing training. Designed to complement your current group classes — not replace them. MED targets what group training can't: direct, measurable bone loading.

1
Load
Plate weight on the arm and felt resistance at the hips — tracked every set
2
Time Under Tension
Seconds of continuous controlled movement — the signal your bones respond to
3
Rhythm Sets
Progressive movement rounds for hip and spine bone response — added as you build strength
40 minutes a week.
Slots alongside your current group classes — not instead of them.
Targets what group training can't: direct, measurable bone loading.
40 min Total / Week
Who it's for Women 55+ Osteopenia or osteoporosis diagnosis
Schedule 2 × 20 min / week Coach Jason · Fit Club For Women
Program Pilot program Limited spots · you help shape the program
Phase 2 — Week 6+
The Marin Bobsled vest.
At week 6, clients who have established consistent TUT and progressed through Rhythm Sets receive their Marin Bobsled weight vest — prescribed as equipment, not optional gear.
Starting load 5% of body weight
Ruck sessions 2–3× per week, 20–30 min
Science ↑ BMD Sinaki et al. 1996 · Snow et al. 2000
Limited availability — pilot program

Apply for the pilot program

Fill in what you can below. Coach Jason will be in touch within 24 hours to confirm availability and complete your intake in person.

Personal information
Health & diagnosis
Circumference measurements — completed in session with Coach Jason

These baseline measurements will be taken by Coach Jason at your first session. They're shown here so you know what to expect — no need to fill them in now.

Session 1
Session 1
Session 1

Your information is shared only with Coach Jason. It will never be sold or shared with third parties.

You're in.

Coach Jason will be in touch within 24 hours to confirm your session time and answer any questions.

Jason Sibley-Liddle
BS Exercise & Sport Science · MED Method · Fit Club For Women
What gets measured, gets managed.