BONE.STRONG x FORM.AT.PHYSIO
6 Weeks to Stronger Bones and Lifelong Movement
The Bone.Strong Movement
A 6-week course combining evidence-based bone health education with progressive strength, stability, and impact training to support lifelong movement.
Designed for those seeking clear, practical guidance on how to improve bone density via structured training: building the knowledge and confidence to train well without the guesswork.
Course Curriculum
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1Bone Strong x Form.at.Physio - Let's Get Started
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2Module 01: Foundations of Bone Health Training
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3Module 02: Introduction to Plyometric Training
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4Module 03: Training Self-Monitoring and Load Management
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5Module 04: The Role of Balance and Stability for Injury Prevention
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6Module 05: Understanding Bone Stress Injuries
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7Module 06: Rest, Recovery, and Bone Adaptation
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8Well Done. You did it!
What equipment do I need?
Bone.Strong applies sports medicine principles into home-based training.
Essential:
- Yoga-mat sized space (+/– mat)
- Sturdy chair or step
- Small step or yoga blocks
- Medium weights for you (approximately 5–8 kg)
- Heavier weights for you (approximately 8–10 kg+)
- Mini-loop resistance bands (light and medium)
- Large towel
- Tennis ball
- Ball (Pilates, football, Swiss, or medicine ball)
- Water bottle
- Reliable Wi-Fi
Nice to have:
- Wall space for balance exercises
- Tape strips (approx. 50 cm apart) for footwork and plyometrics
- If you don’t have access to any of the above take a look at our home-based alternatives
What people are saying
A fantastic course where Lydia gives an introduction to bone health and discusses how this is relevant for everyday use, be that the working individual, the exercise enthusiast, and, so I’ve learnt, the future me.
V.C, Bone.Strong Member
I was hoping for something that would guide, inform and educate and Lydia’s course did all of those things. I now have a far better understanding of how I can add specific exercises to my existing workouts to help my bones. And I really liked that Lydia included content to help me understand why those exercises would work.
Nic, Bone.Strong Member
I would highly recommend this training course to anyone wanting a highly supported yet accessible training program which will help you build both muscle and bone strength as well as improve functional movements and stability - all fundamental aspects of health as we age.
Jill, Bone.Strong Member
FAQs
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- Bone.Strong is designed for adults who want to improve bone health through exercise. You may be looking for clearer guidance on how to train your bone health through peri-menopause. You may be returning to impact or strength training after a period away. You value a structured, physiotherapist-led training approach.
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- No. The programme is suitable for beginners as well as those with prior training experience. Exercises can be adapted to different ability levels.
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- The exercises are designed using evidence-based principles commonly used in sports medicine and bone health programmes.
- Movements focus on safe strength development, posture, and balance while avoiding high-risk positions.
- If you have osteoporosis or another medical condition, it is recommended that you consult your healthcare professional before starting.
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This course may not be appropriate if you:
- Have an acute fracture or unresolved/ unmanaged bone injury
- Are under active medical restriction from weight-bearing or impact exercise
- Require 1:1 clinical rehabilitation or supervised return-to-sport clearance
- If you’re unsure whether this programme is appropriate for you, please contact Form.at.Physio directly, or seek individual medical or physiotherapy advice before enrolling.
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- Sessions typically last around 45–60 minutes, including warm-up, strength exercises, balance work, and cool-down.
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- For best results, participants are encouraged to train consistently. Many people combine the weekly live session with additional on-demand sessions during the week.
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- No. Friday’s live Bone.Strong sessions are not recorded, as this helps maintain a connected small-group atmosphere and keeps everyone focused on the training.
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- The on-demand sessions are pre-recorded workouts guided by Lydia. They allow you to complete structured Bone.Strong training at home whenever it fits your schedule and are designed to complement the live sessions.