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 (select a 1:1 physiotherapy appointment & if it is online mention 'online' in the comments').

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 at www.fkbphysio.com/services for personalised advice on your situation.

We don't recommend starting an unsupervised exercise program if you are managing health concerns or injuries. Head over to www.fkbphysio.com/services and book in a 1:1 physiotherapy consultation with Frances (note 'online' in the notes if it is to be online) so we can personalise your program.

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.

Yes, the program has videos of each exercise alongside verbal explanations. It has a printable PDF with the list of exercises to follow each day.