FORM.AT.
BONE STRONG
A 6-week online and on-demand bone health course that pairs evidence-based education with exercises to support bone health, strength, and functional movement. Ideal for women and lifelong movers who want to train their bones safely, understand how adaptation really works, and move beyond guesswork.
COURSE FORMAT
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Weekly live Zoom sessions: Guided movement with Q&A every Friday at 07:00 GMT
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On-demand sessions: Access exercises anytime to suit your schedule.
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Audio evidence companion modules: Short summaries translating bone health research into practical guidance.
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Optional weekly reading for the curious minds who like to go a bit deeper
WHAT WILL YOU LEARN?
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Alongside the Form.at.Bone Strong movement sessions, we’ll explore:
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Key training principles for bone health and bone density
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Plyometrics for bone health: what they are, why do them, and how to introduce them safely
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How to self-monitor training and progress loading over time
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Balance training and fall-prevention strategies
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Understanding bone stress injuries
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The role of rest and recovery in bone adaptation
Develop confidence in the right kind of impact and understand how your bones respond to training over time.
WHO IS IT FOR?
This course may be a good fit if you:
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Want to improve or protect bone health through exercise
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Have been advised to “be careful” with impact or weights and are looking for clearer guidance
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Are peri- or post-menopausal and want evidence-based, bone-focused training
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Are returning to impact or strength training after a period away
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Value a structured, physiotherapist-led approach to bone health exercise
WHO IS IT NOT FOR?
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This course may not be appropriate if you:
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Have an acute fracture or unresolved/ unmanaged bone injury
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Are under active medical restriction from weight-bearing or impact exercise
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Require 1:1 clinical rehabilitation or supervised return-to-sport clearance
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If you’re unsure whether this programme is appropriate for you, please contact Form.at.Physio directly, or seek individual medical or physiotherapy advice before enrolling.
WHAT EQUIPMENT
IS NEEDED?
The programme is grounded in sports medicine principles, using space and equipment that’s realistic for home-based training.
Essential:
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Yoga-mat sized space (+/– mat)
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Sturdy chair or step
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Small step or yoga blocks
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Medium weights (approximately 5–8 kg)
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Heavier weights (approximately 8–10 kg+)
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Mini-loop resistance bands (light and medium)
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Large towel
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Tennis ball
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Ball (Pilates, football, Swiss, or medicine ball)
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Water bottle
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Reliable Wi-Fi
Optional:
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Wall space for balance exercises
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Tape strips (approx. 50 cm apart) for footwork and plyometrics
If you don’t have access to any of the above take a look at our home-based alternatives
WHAT NEXT?
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Bones respond to consistent, appropriately dosed load. This programme gives you the structure, know-how, and confidence to keep training safely long after six weeks.
Kim, Bone Strong Member
It’s been a fun journey with all the exercise sessions and background info to help form a greater understanding on the bone and bodily ageing process and how to stay fitter and healthier. For me, the on-demand sessions were perfect as were in manageable bite-sized chunks which I could fit around and do at own leisure in between hectic life with a busy, random schedule - I have little routine! I also very much liked that I can come back to them and do them again at any time. A great learning curve guided expertly.
K.C, Bone Strong Member
Lydia is a fabulous physio, with a great comprehension of the evidence and how to design and facilitate the sessions to help clients get the most out of their course. She brings a great energy to the session along with her constructive feedback.
I joined the bone health course knowing I am at longer term risk of osteoporosis and arthritis, along with generally loosing strength during the aging process.
I feel more empowered to work towards maintaining my bone health. I would recommend Form.at.Physio for anyone looking for support getting moving and building their strength long term.
J.C., Bone Strong Member
Brilliant training session, only need a small space and minimal equipment (Lydia will help you improvise with what you have!) You will feel fitter, healthier and stronger even from the first session
Jill, Bone Strong Member
Loving the sessions, Lydia encourages everyone and spends time to talk through the movements - any questions are quickly answered and ideas and options given
Tanya, Bone Strong Member
I thought the course was perfect !!! Form.at.Physio gives you a fabulous tool box of ideas and exercises to help you keep moving.
V.C., Bone Strong Member
A fantastic course where Lydia gives an introduction to bone health and discusses how this is relevant for everyday use, be that the working individual, the exercise enthusiast and, so I’ve learnt, the future me.
Sintija, Bone Strong Member
I am absolutely happy about the service, the additional information Lydia shared with us on women's health and bone strengthening. I hope I will find ways through Lydia to improve my pelvic floor condition and will jump more.
This course is a scientifically proven deep dive into woman's health to strengthen bones, muscles and improve balance in a greatly structured and comprehensive manner.
Nic, Bone Strong Member
I was hoping for something that would guide, inform and educate and Lydia’s course did all of those things. I now have a far better understanding of how I can add specific exercises to my existing workouts to help my bones. And I really liked that Lydia included content to help me understand why those exercises would work. Her sessions were varied, adaptable to my own level and engaging to take part in; the education content that Lydia presented was pitched just right and supported the practical side of the course really well; and the links to up-to-date research were offered for those who wanted to dig a bit deeper. All in all a really well thought out course and I’d definitely recommend it.
T.H., Bone Strong Member
A thoroughly enjoyable and informative 6 week Bone Health course, held by Lydia at Form.at.Physio.
I attended the On-line course which fitted me perfectly, Lydia was able to give feedback during the session and answer any questions, The course information was clear, additional reading material and videos were sent before each weeks session which added to the overall experience and understanding, Lydia’s knowledge and passion for what she does shone through each week !!