Personal Reference Library

Revisit key concepts and refresh movement skills

Understanding Training Approach

Gain insights into why we train the way we do

Progress Tracking and Habit Building

Track progress, build habits for long-term health

About the Course

Welcome to the Fundamentals Online Companion Course, your key to reinforcing your in-person Fundamentals Training experience. Unleash your potential to improve your healthspan, increase strength, and maintain an active lifestyle. Immerse yourself in detailed modules covering crucial concepts, vital movement skills, advanced movement patterns, and proven training methods to elevate your confidence for thriving in the Project Strong Group classes. Join us today and embark on your journey to a healthier, more resilient self!

About the Founder – Bonnie Campbell

I’m Bonnie Campbell, the founder of Project Strong and a long-time strength and conditioning coach for older adults. Project Strong began after I was hired as the lead community coach for a 2016 research project led by McMaster University and the Canadian Frailty Network, studying the impact of structured strength training in older adults. Working directly with participants and researchers, I saw firsthand how quickly and dramatically strength training could improve balance, confidence, mobility, and overall health. The results changed the way I coached—and inspired me to create Project Strong to bring this style of training to our community. Today, Project Strong continues to build on that foundation: evidence-based strength training that helps older adults stay strong, independent, and active for as long as possible.

Course Curriculum

6 Chapters · 48 Lessons

  1. 1

    Chapter 1: Day 1 Fundamentals

    1. (Included in full purchase)

      Lesson 1: Foundations of Strength, Healthspan and Movement

    2. (Included in full purchase)

      Lesson 2: Healthspan vs. Lifespan

    3. (Included in full purchase)

      Lesson 3: Assessments – Your Baseline Matters

    4. (Included in full purchase)

      30-Second Sit-to-Stand Test (STS)

    5. (Included in full purchase)

      8-Foot Timed Up and Go (TUG) Test + Why It Matters

    6. (Included in full purchase)

      Balance Assessment

    7. (Included in full purchase)

      Lesson 4: Foundational Movement Patterns – Why They Matter

    8. (Included in full purchase)

      The Squat - Starting with the Box Squat

    9. (Included in full purchase)

      Air Squat

    10. (Included in full purchase)

      Goblet Squat

    11. (Included in full purchase)

      Step Ups

    12. (Included in full purchase)

      Lunges

    13. (Included in full purchase)

      Push-Ups

    14. (Included in full purchase)

      Lesson 5: Understanding Effort – RPE and Reps in Reserve

    15. (Included in full purchase)

      Lesson 6: Understanding Reps and Sets

    16. (Included in full purchase)

      Quiz #1 Assess your learning

  2. 2

    Chapter 2: Day 2 Strength Techniques

    1. (Included in full purchase)

      Lesson 1: Assessments Part 2

    2. (Included in full purchase)

      Lesson 2: The Warm-Up and Activation: Purpose and Approach

    3. (Included in full purchase)

      Lesson 3: Foundational Movement Patterns Part 2

    4. (Included in full purchase)

      Sumo Deadlift

    5. (Included in full purchase)

      Ring Rows

    6. (Included in full purchase)

      Push Press

    7. (Included in full purchase)

      Getting Up and Down from the Floor

    8. (Included in full purchase)

      Homework: Spend Time on the Floor Every Day

    9. (Included in full purchase)

      Quiz #2 Assess your learning

  3. 3

    Chapter 3: Day 3 Strength Techniques

    1. (Included in full purchase)

      Lesson #1: Hinge Strength and Power for Life

    2. (Included in full purchase)

      Barbell Deadlift from the Rack

    3. (Included in full purchase)

      Barbell Deadlift from the Floor

    4. (Included in full purchase)

      Kettlebell Swing

    5. (Included in full purchase)

      Quiz #3 Assess Your Learning

    6. (Included in full purchase)

      Lesson #2: Understanding Cardiovascular Conditioning

  4. 4

    Chapter 4: Nutrition for Strength Training and Longevity

    1. (Included in full purchase)

      Lesson 1: Why Protein Matters

    2. (Included in full purchase)

      Lesson 2: Supplements to Support Muscle and Brain Health

    3. (Included in full purchase)

      Quiz #4 Assess Your Learning

    4. (Included in full purchase)

      Product Recommenations

  5. 5

    Chapter 5: Building Healthy Habits + Setting Up Your Mindbody account

    1. (Included in full purchase)

      Lesson 1: Creating Sustainable Routines + FAQ's

    2. (Included in full purchase)

      Lesson 2: Your Mindbody Account

    3. (Included in full purchase)

      Quiz #5 Assess your learning

    4. (Included in full purchase)

      Lesson 3: Using Your Assessment Report to Track Progress

    5. (Included in full purchase)

      Lesson 4: Congratulations you have Graduated to Project Strong Classes

  6. 6

    Chapter 6: Staying Strong Anywhere: Training at Home, at the Cottage, or While Travelling

    1. (Included in full purchase)

      Lesson 1: Why This Chapter Matters

    2. (Included in full purchase)

      Lesson 2: What You'll Need (minimal equipment)

    3. (Included in full purchase)

      Lesson 3: How to Use the At Home Workouts

    4. (Included in full purchase)

      Workout 1: Full-Body Fundamentals (No Equipment)

    5. (Included in full purchase)

      Workout 2: Cottage or Travel Day Circuit (Short & Effective)

    6. (Included in full purchase)

      Workout 3: Strength + Mobility Day

    7. (Included in full purchase)

      Using the Project Strong YouTube Library

    8. (Included in full purchase)

      A Note on Motivations

What People Are Saying

Discover how our training companion is transforming lives and empowering learners to succeed with confidence!

”
I joined Bonnie’s class 4 months before undergoing hip replacement surgery 2 years ago. It was on the advice of a friend, because I had been complaining that the only activity I could do was ride a bike, and that only after some weird gymnastics to get on the bike. Bonnie did a careful assessment of my physical limitations and started me off slowly in her programme. By the time I went for surgery I could see a noticeable difference both in my all over physical strength, but also in my sense of wellbeing. I started back on the programme again after the surgery, once my physiotherapist gave the OK, and am now doing everything I was able to do before the surgery was necessary. I am back riding my horse, hiking, downhill and cross-country skiing and riding a bike without having to lie the bike down to get on. I am a firm believer in the programme that Bonnie has put together for “older” adults. I feel it has given me my life back.
B Lindsay

Ravenna, Ontario

”
Thank you ...for starting this exercise group...without going into a lot of detail, I was talking instead of watching where my feet were going and missed a step...without your exercise classes and videos I’m certain I would have fallen and injured myself...somehow I found my balance, with my knee holding out, after wobbling precariously on one foot...this incident has further motivated me to keep my exercise regime going...THANK-YOU!
J Lake

Collingwood, ON

Ready to Transform Your Health?

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$50.00

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