Adjust move strong membership
Safe, Evidence-Based Exercise Program for Stronger Bones & Muscles
Move Strong is our specialised class-based exercise program designed to help people with osteoporosis, osteopenia and reduced strength exercise safely under the guidance of Physiotherapists and Exercise Physiologists.
WHY MOVE STRONG?
Developed with inspiration from world-class research, Move Strong incorporates the same scientifically proven principles used in the LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) and ONERO (Osteoporosis, Exercise, RObustness) programs.
Studies show that targeted high-intensity resistance and impact training can:
- Increase bone density
- Improve strength & balance
- Enhance functional capacity
- Reduce bone fracture risk
- Reduce risk of falls
Every participant follows a structured program and progresses through different levels as their strength and ability improve.
Move Strong Classes include:
- Progressive strength training tailored to your level
- Functional movement patterns to improve mobility & balance
- Targeted impact-loading exercises to stimulate bone remodelling
Move Strong is perfect if you:
- Have osteoporosis or osteopenia (or other chronic joint conditions)
- Want to optimise bone or overall health
- Have had a fall
- Feel less confident exercising alone
- Want expert guidance
What our Move Strong Membership Includes
Access to our Move Strong Program & unlimited Move Strong Classes for ongoing allied health support.
Move strong membership
$60/week
- Baseline Strength Testing
- VIP Rates on 1x1 Consults (25% off!)
- Access to Program (Lumin App)
- Structured 4 Week Block Progressions
- Unlimited Move Strong Classes
frequently asked questions
WHO IS MOVE STRONG FOR?
Move Strong is designed for people who want to improve their strength and bone health through safe, structured exercise. It is particularly suitable for people with osteoporosis, osteopenia, reduced bone density or an increased risk of falls and fractures, as well as those who have been advised to commence strength or weight-bearing exercise for their bone health. Your individual suitability is assessed during your Initial Gym Consultation.
I'VE BEEN DIAGNOSED WITH OSTEOPOROSIS. IS IT ACTUALLY SAFE FOR ME TO LIFT WEIGHTS?
For most people, appropriately prescribed resistance exercise can be both safe and highly beneficial for osteoporosis. The important part is choosing the right exercises, loads and progressions for you. That’s why Move Strong is supported by Physiotherapists and Exercise Physiologists rather than being a generic gym program. We assess your individual circumstances first and progressively build your strength while taking your bone health, medical history and any other limitations into account.
WHAT IF I HAVE OSTEOPENIA RATHER THAN OSTEOPOROSIS?
Yes. Osteopenia means your bone density is lower than normal, and taking action before it progresses further can be incredibly valuable. Improving muscle strength, balance and your capacity to safely tolerate load can all form part of a proactive approach to long-term bone health.
HOW DOES MOVE STRONG COMPARE TO THE ONERO PROGRAM (BASED ON THE LIFTMOR TRIALS)?
The ONERO program is a trademarked exercise protocol developed from the LIFTMOR research trials, which investigated the effects of high-intensity resistance and impact training on bone health in postmenopausal women with low bone density. It is a structured, evidence-informed approach and has contributed meaningfully to the understanding of exercise and osteoporosis management. Move Strong is not a replication of ONERO, but it is informed by the same broader body of research, including LIFTMOR and other studies supporting the role of progressive resistance training and impact loading for improving bone strength, muscle function and falls risk.
The key difference is that Move Strong is not a fixed protocol. Instead, it is a continually modified supervised exercise program delivered by Physiotherapists and Exercise Physiologists, allowing us to:
- Modify exercise selection based on your medical history, fracture risk and current capacity
- Progress loading at a pace that is appropriate and safe for you
- Account for other conditions such as arthritis, pain or previous injury
- Adapt training to your confidence, goals and lifestyle
For some people, a generic protocol like ONERO may be appropriate. For others, a more individualised and clinically guided approach can be more effective.
During your Initial Gym Consultation, we can discuss whether elements of ONERO-style training are suitable for you, or whether a modified and personalised approach like Move Strong is more appropriate for your circumstances.
WHAT IF I DON'T HAVE OSTEOPOROSIS, CAN I STILL JOIN?
Yes. While Move Strong is designed with bone health in mind, many people join without a formal diagnosis of osteoporosis or osteopenia. You may still benefit if you want to improve strength, reduce your risk of future bone loss, build confidence with resistance training, or exercise in a more structured and supervised environment. Your suitability will be confirmed during your Initial Gym Consultation.
DO I NEED A REFERRAL FROM MY GP TO JOIN?
No. You can book an Initial Gym Consultation directly with Adjust. If you have relevant medical information, bone density results, specialist reports or recommendations from your GP, you’re encouraged to bring these with you so our team can take them into consideration when planning your exercise.
I'VE NEVER LIFTED WEIGHTS BEFORE. CAN I STILL DO MOVE STRONG?
Absolutely. You don’t need previous gym experience and you don’t need to already be strong. We start at a level appropriate for you, teach you the exercises and gradually progress them as your technique, strength and confidence improve.
I'M WORRIED ABOUT FALLING OR HURTING MYSELF. IS THIS PROGRAM STILL APPROPRIATE?
This is a very common concern, particularly after being diagnosed with osteoporosis or osteopenia. Improving strength and balance is actually an important part of reducing falls risk and maintaining your independence. The key is exercising appropriately. Your Initial Gym Consultation allows us to assess your starting point and determine which exercises and level of support are appropriate for you.
AM I TOO OLD TO START STRENGTH TRAINING?
Never! Strength can be improved well into later life, and you don’t need to have exercised previously to benefit from becoming stronger. Move Strong is about meeting you at your current level and progressively building from there, not comparing you to anyone else in the gym.
WHAT TYPE OF EXERCISE WILL I BE DOING?
Move Strong focuses on structured exercise designed to improve areas such as strength, balance and your ability to safely tolerate load. Your exercises may include progressive resistance training, weight-bearing activities and balance exercises, with particular consideration given to areas commonly affected by osteoporosis such as the hips and spine.
WILL I BE EXPECTED TO LIFT REALLY HEAVY WEIGHTS?
You won’t be asked to lift a weight simply because somebody else can. Resistance is selected according to your ability and progressed gradually as your technique and strength improve. The goal is to provide enough challenge to create positive adaptation while keeping your training appropriate for you.
WHAT IF I ALSO HAVE ARTHRITIS, BACK PAIN OR AN OLD INJURY?
That doesn’t automatically exclude you. Many people managing osteoporosis also have other musculoskeletal conditions. Because Move Strong is supported by Physiotherapists and Exercise Physiologists, these issues can be considered when planning and modifying your exercises. We’ll discuss these with you during your Initial Gym Consultation.
WHAT IF I'VE PREVIOUSLY HAD A FRACTURE?
Make sure you tell us about any previous fractures during your Initial Gym Consultation. A previous fracture doesn’t necessarily mean you can’t exercise, but it can influence the exercises, loads and movements we select. We’ll assess your circumstances individually and determine the most appropriate way forward.
HOW OFTEN SHOULD I ATTEND?
Consistency is important when the goal is improving strength, balance and bone health. To get the most out of the program, we recommend trying to attend two classes per week. We’ll discuss an appropriate training schedule with you during your Initial Gym Consultation.
HOW QUICKLY WILL I NOTICE A DIFFERENCE?
Strength, balance and confidence can improve progressively with consistent training with most people noticing improvements in strength within their first 12 weeks. Changes in bone density occur over a much longer timeframe. Move Strong should therefore be viewed as a long-term investment in your strength, mobility and bone health rather than a short-term exercise challenge.
CAN MOVE STRONG REVERSE OSTEOPOROSIS?
No exercise program can promise to reverse osteoporosis, however the disease progression can be slowed with the right loading. The aim of Move Strong is to use appropriately prescribed exercise to support stronger muscles and bones, improve balance and physical function, and help you remain active and independent for as long as possible.
CAN I USE PRIVATE HEALTH OR OTHER FUNDING TOWARDS THE PROGRAM?
In many cases, yes. Funding and rebate eligibility can vary depending on your circumstances, insurer and the services involved. Our administration team can help you understand what may apply to you before you get started.
WHAT HAPPENS AT THE INITIAL GYM CONSULTATION?
You’ll meet individually with one of our Physiotherapists or Exercise Physiologists before starting the program. We’ll discuss your bone health, medical and injury history, current exercise, goals and any concerns you have. We’ll also assess relevant areas such as your movement, strength and balance so we can determine an appropriate starting point. This is also your opportunity to ask questions and become familiar with the gym before commencing.
WHY DO I NEED AN INITIAL CONSULTATION BEFORE I START?
Because osteoporosis and osteopenia affect everyone differently. Your bone density, fracture history, strength, balance, previous injuries, medical conditions and exercise experience can all influence what exercises are appropriate. The Initial Gym Consultation allows us to understand those factors before you begin rather than putting you into a one-size-fits-all exercise program.
I'M INTERESTED IN THE MOVE STRONG PROGRAM BUT CAN'T MAKE THE CLASS TIMES. CAN I STILL GET THE PROGRAM?
Yes. If you’re interested in Move Strong but can’t attend the scheduled class times, we can still prescribe the same style of program for you under an Adjust Gym Membership. This means you can complete your program independently in the gym at times that suit you, or attend any of our supervised sessions for support and guidance. Alternatively, you may prefer to complete your program through 1:1 sessions with an Exercise Physiologist, where we work with you individually to deliver and progress your training. We’ll help you choose the option that best fits your goals, schedule and level of support during your Initial Gym Consultation.
I'M NERVOUS ABOUT STARTING. WHAT IF I'M NOT SURE MOVE STRONG IS RIGHT FOR ME?
You don’t have to decide that on your own. Your first step is simply to book an Initial Gym Consultation with one of our Physiotherapists or Exercise Physiologists. We’ll assess where you’re starting from, discuss your diagnosis and goals, answer your questions and determine whether Move Strong is the right option for you. If another approach would suit you better, we can recommend that instead.
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Ready to take the next step?
You don’t need to know which membership or service if right for you, that’s what your Initial Gym Consultation is for. We’ll assess your needs talk through your goals, and recommend the best way forward.