Build stronger bones. Lift with confidence.
O2 ACTIVE · STRENGTH & OSTEO
A clinically supervised strength and bone-loading program for anyone wanting to protect their bones, prevent fractures, and stay strong for life.
Why bone health matters — especially for women
From around the age of 35 we slowly lose bone density. For women, that loss accelerates sharply at menopause, when falling oestrogen speeds up bone breakdown. Left unchecked, this leads to osteopenia and osteoporosis — and a rising risk of fractures that can affect independence and quality of life.
But bone is living tissue. It responds to how we load it. With the right training, you can slow that loss, maintain what you have, or actively build it back — at almost any age.
WHAT YOU CAN DO
- Lift heavy — properly
Progressive resistance training is the single most effective way to load bone. “Toning” with light weights isn’t enough — bone needs a genuine challenge to adapt, applied safely and built up over time. - Add impact
Short bursts of hopping, stepping or jumping — scaled to your ability — create the high-rate loading that stimulates bone growth, particularly at the hip. - Train balance & posture
Stronger bones matter most alongside fewer falls. Balance training and postural work reduce fall risk and help protect against the spinal fractures that erode height and posture over time. - Fuel your bones
Adequate protein supports the muscle that pulls on and strengthens bone, while calcium and vitamin D provide the raw materials. Good nutrition makes your training count. - Be consistent
Training a minimum of twice a week is the dose shown to build bone. Consistency beats intensity — showing up regularly is what drives lasting change.
The science
The LIFTMOR study changed the rules
For decades, women with low bone density were told to avoid lifting heavy — the fear being that it would cause fractures. In 2018, Australian researchers put that assumption to the test.
In the landmark LIFTMOR trial, 101 postmenopausal women with osteopenia or osteoporosis trained with high-intensity resistance and impact work — a minimum of twice a week, 30 minutes, for eight months. The results were striking:
Significant improvements in bone density at the spine and hip
Better strength, balance and posture
No fractures or serious adverse events under supervision
The patients most often told to “be careful” turned out to benefit the most. Our Strength & Osteo program is built directly on these principles — delivered by Accredited Exercise Physiologists who tailor and supervise every session.
OUR PROGRAM
Three levels, once clear pathway
Everyone begins with a 1:1 assessment. Your exercise physiologist places you at the right level and progresses you only when your technique and confidence are ready — never on a fixed timeline.
Level 1· Strong (Foundation)
Build your foundation, safely
The starting point for everyone. Ideal if you’re new to strength training, managing a chronic condition or injury, or rebuilding confidence in your body. We teach the fundamental movements — hinge, squat, push, pull, carry — and build strength progressively with expert supervision.
Available at all O2 Active sites
Level 2· Loaded Strength
Progress to the barbell
Once your technique is solid, we introduce the core barbell lifts — deadlift, back squat and overhead press — and begin building meaningful load. This is where strength really starts to climb.
Available at North Fremantle
Level 3 · High-Intensity Bone Loading
The full LIFTMOR prescription
Heavy sets at the intensity shown in the research to drive the greatest gains in bone density — every set supervised by an exercise physiologist. This is the level that most closely mirrors the LIFTMOR protocol.
Available at all North Fremantle
Who is it for?
Workplace Health & Performance programs are delivered by experienced healthcare professionals including:
• Women in perimenopause, menopause and beyond• Anyone with a diagnosis of osteopenia or osteoporosis• People on weight-loss medications wanting to protect muscle and bone• Anyone over 50 looking to stay strong, mobile and independent – males and females• People who’ve been told to “be careful” but want to do more — safely
What to expect
1. Your assessment
A 1:1 with an Accredited Exercise Physiologist or phsyiotherapist. We take your history, screen for anything that affects safe loading, and check your strength, balance and movement.
2. Your starting level
We place you at the right level for your body and goals, and build you a plan. There’s no expectation you walk in lifting heavy.
3. Supervised classes
Small groups, every working set coached. We progress your load as your technique and confidence grow.
4. Track your progress
We re-test regularly so you can see your strength and function improving — and share progress with your GP where relevant.
Common questions
I have osteoporosis — is lifting heavy really safe?
Yes — when it’s supervised and progressed properly, it’s now the recommended approach. That’s exactly what the LIFTMOR research showed, and it’s how our program is designed. Your exercise physiologist screens you first and coaches every session.
I 've never lifted weights before. Is this for me?
Absolutely. Most people start in Level 1 (Strong), where we build technique and confidence first. You’ll never be pushed into heavy loading before you’re ready.
How is this different from a gym or a regular class?
Every session is run by an Accredited Exercise Physiologist or physio— a university-qualified allied health professional. They know your history, coach every set, manage any conditions or injuries, and track your progress objectively.
How often should I come?
A minimum of twice a week is the dose shown in the research to build bone. Consistency is what drives results.
Do I need a referral?
No referral is needed to book an assessment. If you have a chronic condition, you may be eligible for a Medicare-subsidised plan through your GP — ask us and we’ll help.
Can I get a health fund rebate?
Check your health fund for physiotherapy or exercise physiology cover.
Ready to get started?
Book a 1:1 assessment with one of our exercise physiologists or physiotherapists. We’ll map the right starting point and pace for you — and get you loading safely.
This page is general information and isn’t a substitute for individual clinical advice. Always consult your GP, physiotherapist or exercise physiologist before starting a new exercise program.
Create your own account, manage your class bookings and payments online.
North Fremantle - Exercise Physiology & Gym
Unit 1/124 Stirling Highway, North Fremantle WA 6159
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Suite 13, Level 2, 36 Eric Street, Cottesloe WA 6011
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142B Railway Street, Claremont, WA, 6010
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