Build My Bones

Build My Bones is a safe, evidence-based strength and balance program created specifically for women aged 40+ who want to protect their bones, improve balance, and feel confident in their movement as they age.

This small-group class is delivered in a supportive and carefully supervised environment. It focuses on osteoporosis-safe strength training, posture improvement, balance development, and weight-bearing exercise to support long-term bone health and independence.

Build My Bones may be suitable if you:

• Have been diagnosed with osteopenia or osteoporosis
  
• Have a family history of bone loss
  
• Are you experiencing perimenopause or menopause?
  
• Want to lift weights safely but feel unsure how to begin
  
• Have been advised to exercise for bone health, but need clear guidance
  

A GP referral is not required. However, we strongly encourage participants to discuss their involvement with their doctor to ensure the program is appropriate for their individual health circumstances.

Build My Bones is grounded in current research around bone health and safe strength training for women, including findings from the Liftmor Study, which demonstrated the benefits of appropriately loaded, supervised resistance training for improving bone density.

Every exercise is carefully selected and modified to ensure safety, effectiveness, and confidence at every stage.

The strength component focuses on areas most vulnerable to bone loss, particularly the hips, spine, and wrists.

• Use of free weights, resistance bands, cable machines, and reformer-based exercises
  
• Small group sizes allow close supervision and attention to technique
  
• Progressive and individualised loading based on medical history, bone health, and confidence
  
• Consideration of hormonal changes, pelvic floor health, joint inflammation, and existing conditions

Weight-bearing movement plays a vital role in stimulating bone growth while supporting cardiovascular health.

• Ground-based exercises that safely apply load through the skeleton
  
• Cardiovascular benefits to support overall wellbeing
  
• Supports Australian guidelines of 30 minutes of moderate activity on most days
  

Preventing falls plays a key role in lowering the risk of fractures.

• Balance-focused exercises are used to enhance coordination and stability.
  
• Challenges are introduced gradually and always within a controlled, safe setting.
  
• The skills developed are practical and can be confidently applied to everyday movements and activities.

Postural changes can increase the risk of vertebral fractures if left unaddressed.

• Exercises that promote spinal extension and length
  
• Chest-opening movements to counter a flexed posture
  
• Improved alignment for daily movement and long-term spinal health
  

• Participants are encouraged to attend both weekly sessions for optimal results
  
• A private consultation is required before joining the program
  
• Pre- and post-program tracking is included to monitor progress
  
• Class numbers are limited to eight women per group, ensuring personalised support
  

Our aim is not simply stronger bones, but greater confidence in everyday movement and the ability to maintain independence over the long term.