Bone density training in Newcastle

Bone Defence is a 45-minute full-body strength class designed to load the skeleton in the way bone responds to: heavy compound movements at low repetitions, performed with intent. Each session runs through a short warm-up, three primary movements done at working intensity — typically sets of five reps in the RPE 7–9 range — and where time allows, a short block of active mobility work targeted at the patterns trained that day.

The class sits alongside Movement & Strength, Longevity, Iyengar Yoga, and Pilates rather than replacing any of them. Those classes already build the balance, control, and movement quality that protect you in daily life. Bone Defence adds the specific stimulus that drives bone mineral density adaptation — heavy axial load, impact, and reactive bracing — which is harder to deliver inside a general strength or mobility class.

Class size is capped at eight. Programming runs in blocks of six to ten weeks. You can join at any point during a block.

The class follows the same four-block structure each day. Eight minutes of warm-up — joint preparation, pattern activation, and one mobility drill relevant to the day's primary movements. Then around half an hour on three primary compound movements — a hinge, a squat or lunge, and a press or row — at sets of five reps with full rest between sets. RPE 7 to 9, depending on where you are in the block. A short auxiliary block of active mobility follows, then a couple of minutes to record loads on your tracking card before you leave.

Movement selections rotate across the three days of the week so members attending more than one session get full-body coverage without repetition. Selections rotate again every six weeks or so to keep the body loaded across a range of positions over time.

One element that distinguishes this class from a general strength class is the reactive work. Rather than train balance — which is well covered in our other classes — Bone Defence uses perturbation and impact drills to develop reaction speed and bracing under unpredictable load. This is the protective reflex that determines whether a stumble becomes a fall.

Bone Defence is built for adults concerned about bone density and the fall-related fractures that follow from it. That includes people training preventatively in their forties and fifties, people in their sixties and seventies who want to keep moving with confidence, and people who have come to the class because of a specific trigger — a DEXA result, a family history of osteoporosis, a GP conversation, or a fall.

You do not need prior strength training experience. Each movement has a regression and a progression, and your coach will calibrate load to where you are now, not where the class average is. The intensity is real, but the load is yours.

Bone Defence is not the right class for anyone with a significant current fracture risk or a history of vertebral fracture, unless their treating clinician has cleared them to train at this intensity. If that's you, we will refer you to Transcend Health, exercise physiologists and physiotherapists who can program at the level of specificity your situation needs. Transcend Health is co-located with Infuse Health. 

The class develops the specific physical capacities that bones, and the muscles that protect them, respond to. Loaded hinge and squat strength, which deliver the compressive and shear stimulus to the spine and hips that drives bone density adaptation. Overhead and horizontal pressing strength, which loads the upper body skeleton in the same way. Controlled landing capacity through low-amplitude impact work — the vertical ground reaction force on landing is itself a bone density signal. And reactive trunk and hip bracing through perturbation drills, which trains the protective response that keeps a stumble from becoming a fall.

Across a block, members typically see their working loads climb by small, tracked increments, and their squat depth, hip range, and ankle mobility improve alongside the load itself. The class is built around a tracking card so progress is visible session to session.

Bone Defence runs three times a week — Monday morning, Wednesday afternoon, and Thursday morning. Each class is 45 minutes. Group size is capped at eight people. Programming runs in blocks of six to ten weeks; you can join at any point in a block.

Recommended attendance for a member is one to two classes a week. The three weekly slots exist to give you flexibility around the rest of your schedule, not as a target to attend all three.

The studio is at 4/10 William Street, Adamstown NSW 2289. Free on-site and on-street parking is available. Bookings are through our website or the Momence App.

The clearest way to find out whether Bone Defence is the right class for you is to come and try one. Book a trial through our website, or get in touch if you'd like to talk through your situation first. 

If you're training for long-term physical capability, the classes Bone Defence sits alongside are likely to be relevant. 

• Movement & Strength: Calisthenics-led full-body strength with selective external load. Builds the foundational movement patterns that Bone Defence loads under intensity.
• Longevity: Similar to Movement & Strength, with lower intensity, more neural stimulation and activities to stimulate joint health. 
• Pilates: Mat Pilates focused on trunk control, pelvic floor, and the postural foundations that complement loaded strength work.
• Iyengar Yoga: Precise, alignment-led yoga with a long-form mobility benefit that pairs naturally with the strength and impact work in Bone Defence.