$AUD 99
This is a home based 8 week program designed by our titled Sports & Exercise physiotherapist, Frances. The program is designed to:
Improve strength, mobility and balance
Build strength and resilience as we age
Exercise to assist with muscle mass and bone density
Be suitable for over 50s, who are new to strength training, but are generally active otherwise
The program is NOT suitable for people who:
Have osteoporosis
Have had a fracture as a result of low bone density
Have chronic pain or are injured
Have had falls as a result of poor balance
There are videos of each exercise with verbal instructions, and a printable/saveable PDF that outlines what exercises to complete each day.
You need a few small pieces of equipment to get the most out of this program - please see our 'equipment guide' page.
Please note: there unfortunately are no captions available on the videos.
We offer 1:1 in-person and online tailored programs for those who may not be suitable for this program - book in at www.fkbphysio.com/services
FAQ section
Find out if this program is suitable for you.
This program is suitable for people who do not do any sort of resistance training or lifting weights, but are otherwise fairly active, for example people who might regularly walk, hike, do yoga or pilates, or swim.
It is not suitable done without supervision for:
People who are quite frail and have had regular falls.
People who have diagnosed osteoporosis or have had an insufficiency (low trauma) fracture - you will need tailored advice from one of our physios.
People with medical conditions that have an impact on their ability to exercise (e.g. cardiac, neurological, recent injury, musculoskeletal pain) - you will need tailored advice from one of our physios.
If you want to get started with some exercise for health and longevity at home, but you fit one of the categories above, you will need to have a 1:1 consultation in person or online with one of our physios to establish a safe option for you.
Head over to www.fkbphysio.com/services to book in with Frances. Mention it is a Telehealth appointment in the comments for the booking if you are unable to visit us locally.
Yes, this program is suitable for beginners who have never lifted weights before.
Evidence suggests that full body strength training a minimum of twice per week, in a way that is progressive, is the most effective exercise for bone health. This program provides a way to get started with this type of training. Please note, NO outcome can be guaranteed from any sort of exercise program - we can only say that the program is based on evidence based guidelines for exercise for bone health, but cannot guarantee any sort of outcome for an individual. Advice provided in the program is general in nature and not tailored to your individual situation. It does not take place of tailored medical advice.
It is not advisable to commence unsupervised exercise if you have osteoporosis. We reccommend booking in a 1:1 physiotherapy consulation with Frances here for personalised advice on your situation. If you'd like to complete this service online, please mention it is a Telehealth booking in the comments section when making the appointment.
We don't recommend starting an unsupervised exercise program if you are managing health concerns or injuries. We reccommend booking in a 1:1 physiotherapy consulation with Frances here for personalised advice on your situation. If you'd like to complete this service online, please mention it is a Telehealth booking in the comments section when making the appointment.
We recommend buying at least a pair of dumbbells and a resistance band (more details in the program as to what is best).
Yes, this program is designed to be done at home with a few pieces of equipment.