Move Well For Life Classes
Bone Health After Menopause
Physiotherapist-Led Strength Classes for Bone Health After Menopause
Stay strong. Move confidently. Keep doing the things you love.
Getting older doesn't mean giving up the things that make life good, like travelling overseas, chasing the grandkids around the backyard, a full day in the garden, or walking the dog without a second thought. All of that depends on one thing more than people realise: strength.
After menopause, bone density and muscle mass decline faster than most women expect, often quietly, until a bone scan mentions osteopenia or osteoporosis, getting up off the floor isn't quite as easy, or your confidence starts to shift without you quite noticing why.
The research is clear: progressive resistance training maintains bone density, builds and preserves muscle mass, improves balance, reduces falls risk, decreases joint pain, and improves confidence in everyday activities. That's what Move Well for Life is built around.
Does This Sound Familiar?
- Maybe you avoid getting down on the floor because getting back up takes more effort than it used to.
- The shopping bags feel heavier than they should.
- You reach for the handrail on the stairs more than you used to.
- Or maybe your doctor mentioned osteopenia or osteoporosis after a routine scan.
- Maybe a friend had a fall that changed things for her overnight, and it's made you think about your own future.
- Or, you've booked the trip you've always wanted, and underneath the excitement there's a quiet worry about whether your body will keep up...
None of that means anything's wrong with you, it just means your body needs a different kind of exercise than it used to.
What Makes This Class Different?
Our classes are capped at four people, so your physio can properly supervise, correct technique, and progress your program. You're never just another face in a crowded class.
Everyone follows their own program, built around their own body, goals, medical history and current ability.
Every session is led by one of our physiotherapists, constantly assessing movement and making sure you're training safely and effectively.
We use our onsite, fully equipped rehab gym - complete with barbells, dumbbells, kettlebells, cable machines, functional training equipment, and cardio equipment - all scaled to your ability.
Your Initial Assessment
Every participant starts with a 45-minute one-on-one Initial Assessment before joining a class. Here we talk through your health history and goals, assess your mobility and balance, measure your lower and upper body strength, test grip strength, power and functional capacity, and flag anything that may increase your falls or injury risk. From there we then design your personalised program ready for your first class.
How We Track Your Progress
We measure your baseline across lower and upper body strength, grip strength, balance, power, functional capacity, falls risk, pain levels and confidence with everyday activities. Every 12 weeks, we reassess and give you a written report explaining what's changed and what it means in real terms. Improved lower body strength might mean getting out of a chair more easily. Better balance may mean a lower falls risk. Rising confidence often shows up as saying yes to things you'd started avoiding.
How Often Should You Attend?
We recommend 2–3 classes a week for meaningful change in strength, muscle mass and bone health. One class a week generally isn't enough — two works well for most people, and three is ideal if you want to maximise results. Your physio will help you find the right balance.
Classes are run mornings, through the day, after work, and Saturdays. If none of those suit, let us know — with five physios on the team, we're always looking to add sessions where there's demand.
See Timetable Here
Who This Is For?
These classes are good fit if you are:
- Over 50
- Have been diagnosed with osteopenia or osteoporosis
- Want to build bone density and muscle mass
- Feel less confident than you used to
- Want to reduce your falls risk
- Want to stay active for travel, retirement and family
Investment
Initial Assessment
$150
Pay As You Go Single Class
$45/Class
10 Pack of Classes
$400
Frequently Asked Questions
I've never lifted weights before — is that okay?
Yes — most participants haven't either. Everything's taught from the ground up, tailored to where you're starting from.
Will everyone else be fitter than me?
No. Everyone has their own program, so you're never expected to keep pace with anyone else in the room.
Can I still come if I have arthritis?
Yes — plenty of participants manage osteoarthritis alongside their bone health goals, and your program is built around that.
I've already been diagnosed with osteoporosis — is lifting weights safe?
Yes, when it's done properly. In fact, appropriate resistance training is one of the most effective ways to support bone density with osteoporosis. Your program is built around your specific diagnosis and any precautions that come with it.
Will I get "bulky" from lifting weights?
No — this is a common worry, but it's not how women's bodies respond to strength training. What you'll notice is more strength, better posture and more muscle tone, not bulk.
How long before I notice a difference?
Most people start noticing changes in strength and confidence within the first few weeks, but the real value comes from the 12-week reassessment, where we can show you measurable change rather than just how you feel.
Can I claim on private health?
Often, yes — as these are physio-led classes, many funds offer a rebate depending on your cover. We're happy to help you check.
What should I wear?
Comfortable exercise clothes and supportive shoes — we'll take care of the rest.
Some Interesting Stats...
20%
Women can lose up to 20% of their bone density in the first several years after menopause
3-5%
After age 30, muscle mass declines by as much as 3–5% per decade, & that decline speeds up in your 60s and beyond.
23%
Regular exercise can reduce falls risk by 23%, and is one of the most effective ways to protect your independence.
65+
Low bone mineral density is the single biggest risk factor for falls in people 65 and over, ahead of factors like alcohol use.
Picture your next bone scan and feeling good about walking in, or carrying the shopping without thinking twice. Getting down on the floor with the grandkids and back up again without a thought. Getting on that plane knowing your body's ready for it.
Book your Initial Assessment today.