Stronger Fitter Bones Lifting Protocol
Led by Physiotherapist & Personal Trainer

Sarcopenia (loss of muscle mass) that occurs with age or inactivity has a direct impact on bone mass. Strong muscles equal strong bones. The pull of muscles produces a force on the skeleton that it needs to maintain its own strength. We can do a good job of maintaining bone mass with general exercises but to see genuine increase in bone mineral density a harder push is needed. Lifting bigger weights is the way to achieve this. Previously thought to be dangerous for an Osteoporotic spine a seminal study in 2018, LIFTMOR changed the way we think. Postmenopausal women with low DEXA (bone density scores), some of whom had history of fractures, took part in 3 barbell lifts: deadlift, overhead press, back squat. Results were amazing with 4.1% average increase in bone mineral density. More importantly there were no adverse effects (spinal fractures de to the lifting). Along side muscle loading we need to use impacts (weight bearing) to stimulate bone. For most people walking alone will not provide a notable stimulus to bone. We need to be aiming to increase the ground force reaction to stimulate an osteogenic (bone growth effect). The Exercise and Sports Science Australia (ESSA) Association (2024) states that unless the nature of the loading differs substantially from and/or imposes considerably higher levels of bone strain than habitual patterns it will not build new bone. The best way to work is to combine these two methods impact and strengthening to get the best stimulation of Osteoblast (bone building cells). Technique is paramount, all exercise progression is graded and closely observed.

Increasing strength also has the know on effect of reducing falls, improving posture, lowering blood pressure, increase stamina, improving wellbeing... and many more.

Most evidence based trials have participants attending a minimum of 2 exercise sessions for around 6 months. This is a big commitment so this protocol is 3 months long, to start your journey and either give you the confidence to continue independently, or to join the SFB follow on lifting groups.

Don't be scared, suitable for all ages, those with or without fractures, but there is a more strict inclusion and exclusion criteria for your safety. Please enquire directly.

Mondays & Thursdays 2 pm for 3 month programme.

Next course start dates September 8th (new block will start January).

Small group session of max 6 people with 2 trainers. Bex, and highly qualified Personal Trainer working with Bex's guidance. So the ratio for watching safe lifting and technique is 3 to 1. This is reflected in the cost...

£29 a session, must commit to both Monday and Tuesday sessions (£58 per week), and to the full 3 months.

Option to pay in 6 week blocks. 

Book now for an assessment or contact Bex with any questions or to get on waiting list.

See what the last attendees had to say...............