I’m PJ Wren

I help people get stronger.

30-Day Osteoporosis Bone-Building Fitness Program

Start the Program

A 30-day home fitness program designed for anyone with osteoporosis.

7-Day Money Back Guarantee

See if this is a good fit for you and if it’s not simply email me within 7 days of purchase for a full refund.

Workouts to help you stay fit and

strengthen your bones.

30-days of full-length, follow-along workouts to help you feel your best.

Trainer-designed & lead workouts

Safe for osteoporosis, osteopenia and osteoarthritis

Home workouts, in 30-minutes or less, using little to no equipment

Workout schedule, exercise safety tips, exercises to avoid, posture building exercises, flexibility exercises, strength and cardiovascular exercises

30-Day Plan

Easy to follow, effective workouts for anyone with osteoporosis, osteopenia, and osteoarthritis.

Certified Trainer

Workouts designed by personal trainer
PJ Wren.

No Monthly Subscription

Simple one-time payment, with all workouts and materials downloadable.

Easy to Follow

All the tools you need to continue getting stronger and fitter.

A program for osteoporosis & osteopenia


Because your needs are different.

Because you need to be exercising.

Because you need options with your workouts.

Because you want to get stronger.

And because you deserve to continue living your best life.

What does being diagnosed with osteoporosis mean to you?

Emotions can run from scared to frustrated to angry – especially if you are an active person. I understand as I’ve been working with people just like you for over two decades.

You are not alone.

According to recent statistics from the International Osteoporosis Foundation, worldwide, 1 in 3 women over the age of 50 years and 1 in 5 men will experience osteoporotic fractures in their lifetime.

Start doing the right exercises NOW and let’s strengthen
your bones, your muscles and your resolve.

Is this workout plan good for beginners?

You better believe it!

So long as you can get up off the ground, you are good to go.

IMPORTANT: if you are unable to get up and down from the ground without assistance, this is not a good program for you.

I lead you through every workout and show modifications throughout, and I also have quick tutorial videos explaining form and technique in the Pre-Training section of the course:

  • How to Keep Your Spine Safe
  • What Exercises to Avoid with Osteoporosis
Can I workout from home?

Yes! The workouts take up a very little footprint, only require a chair and a few pairs of dumbbells and I have even added a section in the Welcome PDF on my recommendations when setting up a home workout area.

I have severe osteoporosis...

If your osteoporosis is severe this program is not a good fit for you.

Instead, I recommend a personal trainer, or small group class, where the instructor can be present to help you with form.

How many times a week do I need to commit to the workouts?

24 hours a day, seven days a week tongue-out

Just joking!

You will find 3 strength workouts and 2 short cardio or balance and core workouts for every week.

You perform those 5 workouts anytime in your 7 day week – either consecutively or with a mid-week break if desired.

And… remember, this plan is yours for life.

So if it takes longer than 30 days to complete, that is a-okay!

What if I have bad knees/ hips/ low back/shoulders?

If there is one thing I am known for, it’s the ability to coach all levels.

This plan comes with a quarter of a century of experience training people over the age of 50.

You will be given safety cues and tips, as well as modifications for movements that are more vigorous than others.

How long are the workouts?

No workout goes longer than 35-minutes, and on average the workouts are 25-minutes long.

I have started my 30-Day Osteoporosis & Osteopenia Bone-Building Fitness program and move on to day 3 today!

Love the workouts and your intro’s instructions prior to starting the workouts. Even though I have been doing your various workouts for the last couple of months, paying attention to form using the broomstick really helped me with my head alignment. Also, realized I probably shouldn’t have been doing some of the exercises due to my osteoporosis. Oops!

Over the years, I have tried various exercise classes and became discouraged because the instructors did not emphasize form or provide proper stretches (even I as a non-expert in exercise could see that).

I can’t thank you enough for developing and offering this program! Also, love the more advanced steps to keep those of us who are more active, challenged.



30-Day Osteoporosis Bone-Building Program Gives Everything You Need To Get Stronger and Fitter

About Me

It’s great “to meet” you. If you don’t know about me allow me to give you the “Coles Notes” version of my two + decade career in the fitness industry.

I have been a personal trainer, nutrition coach, and fitness instructor since 1994 – well before anyone really knew what a personal trainer was.

I have owned multiple training studios, I hold several national certifications in the fitness industry, I have written for newspapers and magazines, had a national fitness television show, and I have been YouTube’s favourite trainer for women over 40 since 2011.

I have a no BS approach to living a healthy life and I believe that moderation is the key to health and happiness.

Only $147

Price quoted in US funds.

Start today, or start when you’re ready.
The program is yours for life.

Instant Access.



7-Day Money-Back Guarantee

If you find, after purchasing, that this is not what you were looking for simply email me within 7 days of purchase for a full refund.



I was told just about a month ago that I have osteopenia in a small section of my spine, so I started researching the best way to prevent, if possible, going into osteoporosis.

I have just completed the 30-day program and am very happy with how it’s set up and the results.

I love that PJ includes warm-ups at the beginning of each day’s exercise and stretching at the end to prevent injury.

I am seventy-one and in good shape but I like the idea that I can follow a ready-made program so that I don’t have to think about what to do next. I highly recommend Fitness With PJ.


30-Day Osteoporosis/Osteopenia  Fitness Program

Helping men and women get stronger.


I’ve been working with people of all ages, all fitness abilities, and varying fitness goals for over two decades.

My YouTube channel focuses only on women over the age of 40, as does my Patreon site.

And… this is where this program came alive.

I was answering many questions (on my YouTube channel) whenever I released an osteoporosis workout.

Because people did not know what to do…

There was confusion about what workouts they should be doing – to what exercises they should avoid.

If you have osteoporosis, you know you need to exercise, but maybe you don’t know what you should be doing week in week out for best results.

This 30-day program takes the guesswork out with an easy-to-follow plan.

Let’s get fitter and stronger together.

You in?

My mind: I’m still young…

My bones: Like hell you are!

Let’s talk about the program…

This 30-Day Osteoporosis Bone-Building program combines the three different (and essential!) workouts that should be in every plan.

The workouts also build in intensity over the 30-days, so you keep building muscular strength and bone density and improve your cardiovascular endurance.

By the end of each workout, you will feel amazing!

This plan utilizes low-impact cardio workouts and balance workouts.

The strength workouts combine movements to strengthen everything from your legs, upper body and core while focusing on form.

Every workout and exercise is osteo-friendly, and you will be shown ways to modify the exercises – because I am well aware that not everything works 100% of the time when over 50.

The Three Elements Of A Workout:

1) Dynamic warm-up: will help prime your muscles and joints for a fantastic workout while also working on your mobility and range of motion.

2) Strength-based exercises: that are focussed on form, posture and alternatives if a move doesn’t feel right for you. Or, cardio-based exercises to get your heart rate up while still working on building the bone.

3) Cool-downs with a stretch: so you improve your flexibility and finish off your workout correctly!

I’ve designed these workouts specifically for people with osteoporosis, using my 20 years + of experience as a trainer.

The best part about this plan?

You do NOT need to spend hours working out to get amazing results…

All you need is about 30-minutes, five days a week to complete these workouts – and a few pairs of dumbbells.

So, get ready to have some fun and start feeling your best in the process.

Praises For PJ

I love your down to earth and realistic outlook on fitness and women over 40.


I LOVE, LOVE, LOVE that you are so genuine.


Thank you for coming into my life and showing me the way to reclaim power again and find happiness in exercise.


You’re an inspiration and warrior … I am beyond grateful I found your channel and you!


I love your workouts, I love your energy and I love your attitude.


I am so glad I found you!.


I really enjoy your workouts, thank you for making it fun and informative!


You have a wide variety of workouts and it’s obvious that you know your stuff.


 I’m very grateful that I found you. The workouts were all fun, challenging, and varied.


Only $147

The not-so-small-small-print:

Price quoted in US funds.

Start today, or start when you’re ready.
The program is yours for life.

All PDF’s & exercise videos are available for download as soon as you join.

7-Day Money-Back Guarantee. 


The program

Almost a quarter of a century of experience is laid out in this step-by-step, easy to follow program.

20 full follow-along video workouts

I lead you through the entire workout. From warm-up to stretch. Five workouts a week, for 30-days. Do them M-F, or spilt them up with a day off mid-week. It’s all up to you!

Member Dashboard

Member’s only dashboard with all your videos and material – all in one place so everything is easy to find.

Osteoporosis friendly

Workout with confidence knowing that this program was specifically designed with your needs in mind.

Better balance

Fall prevention is important, and in every workout we will train some aspect of your balance. 

My recommendations

In your Pre-Training section on your Member’s Dashboard, you’ll find my recommendations on what size dumbbells you should be using, as well as tips and tricks to setting up your home workout area.

Strength-based workouts

Build your bone and muscle strength with specially designed weekly strength workouts that only use some dumbbells and a chair. 

What not to do

Learn what exercises to avoid, and why, when you have osteoporosis. Included with this important fit-tip video is a full library of Exercises to Avoid pdf for you to download.

New training techniques

Each week I will lead you through new training techniques and exercises so you never get bored!

Access to me

Once you register you’ll be given my personal email address so you can reach out anytime you have a question.

More praises for PJ

P.J. is consistent, encouraging [but not condescending], shows you how to pick your level, weight and speed, works around sore or tender joints and has SO many different workouts to choose from –  there is no way you can possibly get bored.  

Her challenges are fun, she’s cute, funny, is sometimes a little irreverent and sassy, and the community is great. 


I was in such a rut from doing the same at-home workouts. My enthusiasm was at an all-time low and I was not seeing any improvement in my fitness level. Then I found PJ Wren (Fitness with PJ) and she lit a fire in me that I thought was long gone.

Two months later, I’m in the best shape I’ve been since my 30’s!


PJ is a breath of fresh air, new moves, different routines, always an alternative for injuries or difficulties which is an absolute godsend and she says it how it is which we love. Also, PJ really does understand our aging and menopausal bodies which is tremendous. She works us hard, mixes it up, and helps you get to the next level and she does it with explanations, humour and fun. 


My commitment to you


This program is made with love and based on science.

Using training techniques that work for people with osteoporosis based on my 20+ years as a personal trainer and fitness instructor for the over 50 body.

I don’t teach fluff, and I will always give it to you straight – because that’s what you deserve.

And… I also promise to be with you every step of the way in this 30-day journey.


ox PJ


Are you ready to start getting fitter, stronger
and feeling better?


Is this program quoted in CDN or US dollars?

All of FWPJ programs and plans are in US funds because all of our expenses are in US.

When can I begin?

Once you purchase you will have instant access – from the workouts to the meal plans.

From there most people start the next day after they purchase – so they can get the meal plan ready and get themselves set up.

You will also receive emails throughout the program with the assumption that you are starting the day after purchase.

But… when you start is all up to you! So long as you start wink

Is this program mine for life?

You betcha! Everything, from the workout videos to the meal plans, can be downloaded too.

What is your refund policy?

I want you to feel confident that this is the best program for you.

So, if you feel this isn’t the program for you simply email me within 7 days of purchase and I’ll issue you a full refund.

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Start receiving your personalized fitness program by entering your name, email, and answer 2 simple questions.

Do you currently work out?
Fitness Goal

WE HAVE LIFT OFF! Now, go head to your In Box to confirm your subscription so I can send you your first workout 👊🏼