Pilates and Strength Training: Building a Stronger, Healthier You is a practical and inspiring guide designed to help readers develop strength, stability, and balance at any stage of life. Created by Mary Jo Ketterhagen-Ida of Mary Jo Training, this ebook combines foundational Pilates principles with effective strength-training techniques to enhance muscle tone, improve posture, and support long-term wellness. Whether you’re a beginner or an experienced mover, this resource offers clear instruction, expert insights, and actionable exercises to help you move with confidence and power.
Build Healthy Bones & Strong Muscles — Safely and Confidently
Pilates and Strength Training: Building a Stronger, Healthier You
I warmly invite you to join me for a supportive and empowering 4-week strength program designed especially for those with Osteoporosis, Osteopenia, or low bone density. Together, we will move mindfully and progressively to build strength, confidence, and healthy movement habits that support your bones and whole-body wellness.
What to Expect
We’ll begin with gentle foundations — alignment, breathing, and essential movement patterns — so your body feels prepared and supported as we gradually add challenge and light weights.
You will learn:
Practical posture skills for everyday life Safe spine alignment & movement strategies How to strengthen with your legs (not your back!) to protect the spine Core-strengthening Pilates mat exercises for posture and balance
We’ll also review movements to avoid — especially spinal flexion — so you can move confidently and safely in class and daily life. This is a positive, encouraging environment where you’ll feel supported every step of the way. Let’s build strength, confidence, and resilience — and have fun doing it!
Props to Bring
Chair
Hand towel & bath towel
Hand weights (1–20 lbs, as comfortable)
Flex band & loop band
Class Schedule
Fridays – 10:30 AM
January 9, 16, 23, 30
Can’t attend live? No worries — each class will be recorded and uploaded to my Osteoporosis Community Platform so you can practice anytime.
About Your Instructor
Mary Jo Ketterhagen-Ida, founder of Mary Jo Training, is a certified Pilates and GYROTONIC® instructor dedicated to helping people build strength, flexibility, and resilience through mindful movement. With decades of experience, she specializes in creating programs that support wellness, rehabilitation, and lifelong mobility.
Lead Instructor Trainer for STOTT PILATES®
Over 30 years supporting students and clients in building strength, mobility, and confidence. Certified in STOTT PILATES, ACE, PMA, GYROTONIC®, GYROKINESIS®, and Yoga. B.S. in Microbiology from the University of Wisconsin.
Black Friday Special for OsteoStrong Members
Ready to begin your strength-building Pilates journey?
