Bone Health Class Richmond

WHAT IT IS

Strength and education for bone density

Our Bone Health Class is an evidence-based strength and education program designed to help improve bone density and reduce fracture risk. It is run at Complete Physio Richmond by strength and conditioning coach James Ross, and is suited to people living with osteopenia or osteoporosis, or anyone wanting to build stronger bones for the years ahead.

Getting started is simple – book a 45 minute initial assessment with James, and he will tailor the program to your bone health, strength and goals.

WHO THE CLASS IS FOR?

The Bone Health Class may be right for you if you:

Have been diagnosed with osteopenia or osteoporosis
Have had a bone density (DEXA) scan showing lower than normal bone density
Are going through or past menopause, when bone density can decline more quickly
Have a sedentary lifestyle, or a medical condition or treatment that affects your bones
Mainly do non-weight-bearing sports such as swimming or cycling
Want to build a buffer of stronger bones to lower your risk of fractures later in life

What is included

Initial assessment

A 45 minute one-on-one session with James to discuss your history, any scan results, and your current strength and balance ($90)

Education session

A one hour session covering bone density basics, what your results mean, and how exercise helps

Twice-weekly classes

Small group strength, impact and balance training, supervised by James and tailored to your ability

HOW WE CAN HELP

Why strength training for bone health

Research shows that combining resistance training with impact exercise is one of the most effective ways to improve bone mineral density. Loading the skeleton through weightbearing exercise, resistance training and balance work encourages bones to adapt and strengthen, while also reducing the risk of falls.

Training intensity is always based on your current ability. Moderate intensity loading has the largest body of research behind it across most body sites, and programs are progressed gradually as your strength improves.

Stronger bones also lower your risk of bone stress injuries, which are especially common in runners and other athletes in high-load sports.

You can read more in James’s blog: How to Improve Bone Health Through Exercise: What the Research Says.

MEET YOUR COACH

James Ross

Strength & Conditioning Coach

Exercise scientist

James Ross is a strength and conditioning coach and exercise scientist with over 20 years of coaching experience. A three-time world kettlebell champion, James has also coached six world champions of his own, and brings the same focus on technique and gradual, sustainable progress to every client he works with. James holds two Master’s degrees in exercise science, including a research Master’s, along with a Bachelor of Health Science. He is an ASCA Level 2 coach, has published in the scientific literature, and leads our strength and conditioning and bone health programs at Complete Physio Richmond.

QUALIFICATIONS

Master’s Degree in Strength & Conditioning
Master’s Degree (by Research), Kettlebell Snatch
Bachelor of Health Science
ASCA Level 2 Coach (Australian Strength & Conditioning Association)

CAREER HIGHLIGHTS

Three-time world kettlebell champion
Coach to six world kettlebell champions
Over 20 years coaching · 10,000+ classes taught
Published in the scientific literature
Contributor to Men’s Health magazine

Free bone health seminar

If you would like to learn more before joining, we run a free Understanding Bone Health community seminar at the clinic, covering low bone density, risk factors and the role of strength training.

How to get started

Everyone joining the program starts with an initial assessment. This lets James understand your bone health, screen for anything that needs extra care, and set your starting intensity.

Book Online

Strength & Conditioning > Initial Assessment – Bone Health Class via our online booking page

Call us on

(03) 9882 2020

Email

[email protected]

Frequently Asked Questions

Do I need a referral to join the Bone Health Class?

No referral is needed. You can book your initial assessment directly online or by calling the clinic.

Do I need a bone density (DEXA) scan before starting?

No. If you have scan results, bring them along to your initial assessment – they help James tailor your program. If you have not had a scan, James can discuss whether one may be worthwhile and how to arrange it through your GP.

Is strength training safe if I have osteoporosis?

For most people with low bone density, appropriately prescribed and supervised strength training is safe and beneficial. Your initial assessment is designed to identify anything that needs extra care, and your program is tailored to your ability and progressed gradually.

I have never done strength training before. Can I still join?

Yes. Training intensity is based on your current ability, not a set standard. Many participants are new to strength training, and James coaches technique from the ground up.

Can I claim the classes through private health insurance?

Unfortunately not. We have however, taken this into consideration in pricing the bone health class. For more information on pricing, please see our fees page

Ready to get started?

Book your Bone Health Class initial assessment at our Bridge Road clinic or get in touch to find the right starting point.

Complete Physio Richmond · 656 Bridge Road, Richmond VIC 3121