Strong bones. Strong body. Stronger future.
What is The Bone Project?
SquareOne’s small-group, physiotherapy-led strength training program in Balgowlah. The Bone Project is Balgowlah’s physiotherapy-led exercise program, designed to support bone health, improve muscle strength, build balance and help people maintain their confidence and independence at any age.
- Starts 9 November
- 6-week intro program
- Bookings limited to 8 people per class
Book your initial assessment online to get started or call us 02 9968 3424.
Using evidence-informed progressive resistance training, appropriate bone-loading exercises and functional strength movements, the program provides a structured and supervised approach to improving long-term physical health.
Unlike a general exercise class, The Bone Project is tailored to your individual needs. Our physiotherapists consider your medical history, current strength, exercise experience and personal goals to ensure you receive an appropriate level of challenge and support.
Why join The Bone Project?
Strong bones are important, but so is having the strength and confidence to keep doing everything you love.
The Bone Project is about more than just lifting weights. It’s about helping you feel stronger, move with confidence and take a proactive approach to your long-term health.
Through small-group training guided by our physiotherapists, you’ll work towards:
Stronger muscles and healthier bones: Using progressive resistance and appropriate loading to support your long-term bone health.
Better balance and stability: Improving the strength and control you need for everyday movement.
Confidence with weights: Learning how to lift safely, even if you’ve never stepped foot in a gym before.
Strength for everyday life: Whether it’s carrying the shopping, climbing stairs, gardening or keeping up with the grandkids.
An exercise routine that lasts: Developing the skills and confidence to continue strength training beyond your first six weeks.
You don’t need to be strong to get started. That’s what we’re here to help you with.
The Bone Project is delivered by our SquareOne Balgowlah physiotherapists at DanceExcel PerformanceLAB, a dedicated training space just a few doors down from our Balgowlah clinic.
Strengthen Your Day
Who is The Bone Project Suitable For?
- Whether you have been diagnosed with low bone density or simply want to take a proactive approach to staying strong and active, The Bone Project can help you build a foundation for lifelong movement. The Bone Project program is suitable for:
- People diagnosed with osteopenia, osteoporosis or low bone density.
- Peri- and post-menopausal women looking to support bone health.
- Adults wanting to take a proactive approach to maintaining bone density and strength.
- People experiencing age-related changes in muscle strength, balance or stability.
- Older adults wanting to remain active, independent and confident.
- Those looking for a safe, structured and supervised introduction to strength training.
All participants complete an individual physiotherapy assessment before commencing to ensure the program is appropriate for their needs.
The BONE PROJECT consists of:
An Initial Assessment
- The Bone Project begins with a 45-minute face-to-face physiotherapy consultation. This assessment includes:
- Review of your medical history and goals. Discussing and relevant DEXA scan results or other reports.
- Assessing baseline strength, balance, movement quality, and function
- Discussing personal goals, medical modifications and exercise experience
- Introducing you to the program and training environment
Initial assessments are gap-free or offered at a 50% discount, depending on your private health fund arrangements.
Small Group Strength Training
Join our supervised group classes of up to 8 participants, guided by our SquareOne physiotherapists.
- For best bone mineral density results we recommend attending twice per week.
- Classes are available at a casual fee and in the six-week term as this provides an opportunity to build routine and confidence.
You’ll learn to lift weights, improve your balance and progressively build strength through exercises tailored to your individual ability and experience.
Location: DanceExcel PerformanceLAB, 360–364 Sydney Road, Balgowlah.
THe EXPERIENCE
Starting strength training can feel daunting, especially if you’ve never lifted weights before. But you won’t be doing it alone!
The Bone Project is a small-group class that bring 8 like-minded individuals together in a supportive environment, with experienced SquareOne physiotherapists guiding you every step of the way.
You’ll learn to lift weights, practise balance and functional movements, and progressively build strength at a level suited to your ability.
No previous strength training experience needed — we’ll help you find your starting point.
The first six weeks are just the beginning of your long-term bone health journey.
What are the benefits?
The Bone Project combines evidence-informed strength training with individual physiotherapy assessment and small-group supervision.
Our program focuses on:
- Supporting bone health through appropriately prescribed resistance and bone-loading exercises.
- Improving muscle strength to help manage everyday activities.
- Building balance and stability to support confidence with movement.
- Maintaining independence and staying active as you age.
- Developing safe exercise techniques in a supportive, supervised environment.
- Building lifelong exercise habits to support long-term physical health.
THE SCIENCE BEHIND STRONGER BONES: Research has shown that appropriately prescribed resistance and impact exercise can help maintain or improve bone density, muscle strength and physical function. The Bone Project draws on evidence-informed principles of progressive strength training and appropriate bone-loading exercises, tailored to each participant’s individual needs.
The landmark LIFTMOR study investigated supervised high-intensity resistance and impact training in post-menopausal women with low bone mass, demonstrating improvements in bone mineral density and physical function over eight months.
The Bone Project TIMETABLE
Particpants are encouraged to attend twice weekly throughout the six-week program.
Places are limited, and an initial physiotherapy assessment is required before comencing.
1st Term: Monday 9th November -> Wednesday 16th December(6 weeks)
- Days: Monday and Wednesday
- Time: 11:00 AM – 12:00 pm
- Location: Your initial physiotherapy assessment is at SquareOne Balgowlah, 374 Sydney Road.
- Your group classes are held at DanceExcel PerformanceLAB, 360/364 Sydney Road.
- Physiotherapist: Jackson
- Capacity: 8 max
This is a sample class timetable, it is subject to change based on availability. Please check with reception for the most up-to-date information.
Start your journey towards building strength for life by booking your initial assessment. Train alongside like-minded individuals, guided by our experienced physiotherapists through evidence-informed exercises designed to support bone health, improve strength and build confidence in movement.
For current program fees and assessment pricing, please visit our Fees Page.
how to book
online
call us
02 9968 3424
enquire
Use the enquiry form below to register your interest – we’ll get back to you as soon as possible.