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.
Is this like the Onero or GLA:D Programs?
Not exactly, but there are many similarities. Onero and GLA:D are both trademarked programs, and clinics need to register and pay licensing fees to use those names. We're not a licensed provider of either, however we do offer strength training that's built on the same underlying research: the LIFTMOR trials on high-intensity resistance and impact training for bone density, and the same principles of patient education and supervised, progressive strength training that GLA:D is based on for managing hip and knee osteoarthritis.
It's delivered as part of our own physiotherapist-led program, tailored to you, rather than either branded course. If you're specifically after one of those registered programs, we're happy to point you in the right direction, otherwise, our classes are built on the same evidence base.
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 it Works:
60 minute individual initial assessment
Here your history, goals and current limitations will be discussed.
During this appointment, we will also begin assessing your physical strength, balance, coordination and skill level with a number of tests and assessments.
Follow up individual appointment
Lasting 30-60 minutes, depending on the advice your physiotherapist, these sessions will be for any further testing needed in order to put together your full function report, and your individualised program will be started to get put together.
Individual gym session with your physio
Here you will go through your individual program with your physio to ensure you feel comfortable and able to complete your program in a small group setting. You can organise as many 1:1 sesssion as you and your physio feel you need.
Start small group sessions
With up to 4 participants per class, you can feel comfortable knowing your physio will be there to support, progress and supervise you closely.
We recommend 2-3 classes per week to see the best results for bone and muscle health benefits.
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
60 Min Initial Assessment
$190
Follow Up Appointments
Standard Physio Fees
Pay As You Go Single Class
$45/Class
10 Pack of Classes
$400
We re-assess all variables every 12 weeks so we can measure progress, ensure your program is appropriate and that you're actually enjoying your classes. After each assessment, you'll be given a detailed report of findings for both your own reference, and for any other health professionals you may be working with. This will also include information about how these findings relate to your life, and how your strength program will aim to improve any deficits picked up during your assessment.
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.
Ready to get started?
Book your Initial Assessment today.