IN.FORM

In.Form is Form.at.Physio’s education and reference hub, designed to support your informed training decisions. This page provides clear explanations of common strength and conditioning terminology, evidence-informed movement topics, and practical tools — including home-based equipment alternatives and habit trackers — to support sustainable movement and help keep you ‘on.track’.

[P]Re.Set Injury Prevention Strategies

Future Proofing Movement

Post Partum
Return.to.Running

Introduction to Strength Training

Breast Health + Movement

Movement Snacking+ Habit Tracking

Training with Hypermobility

Movement for Neurodiverse Minds

Home Weight Training Equipment Substitutes

1KG

1L Bottle Water
(Easy grip. Targets smaller muscle groups)

2KG

2x 1L Bottle Water
(Bilateral weight distribution)

3KG

1L Bottle Water
(Easy grip. Targets smaller muscle groups)

4-5Kg

Bag of Flour
(Catering Size, wrap in towel / Bag for comfort and mess free workout)

6-7Kg

Small Backpack filled with 6-7 x 1L Water Bottles
(Good for squats + lunges)

8-10Kg

10L Watering Can/
Filled Container
(Adjust level to match progression)

12-15Kg

Medium Suitcase Half-Filled with Books
(Test the handle strength first)

16-18Kg

Large bag of rice/ soil/ pet food
(Two-handed lifts of loaded carries)

20Kg

Full hiking backpack
(20 x 1L water bottles/ books/ rocks)

Strength & Conditioning Terminology

Reps
The short term for repetitions, and a single execution of a movement.

ie/
01 x rep = 01 x push up.

10 x rep = 10 x push ups.

Sets

The collection of movement repetitions ‘reps’ completed in groups.

i.e/

01 x set of 10 reps = 10 *movements* total

03 x sets of 10 reps = 30 *movements* total (with rests in between)

Hold (Tempo)

The speed/ duration in seconds to complete or hold movement.

i.e/
Written as (1:0:3)

Up for 1 sec. Hold at the top for 0 sec. Lower over 3 secs.

Rest

Time you should rest between sets (or super sets)

x/Day

Number of times per day

x/Week

Number of times per week

Super Sets

‘sets’ of sequential movements

i.e/

3 x sets of:

Movement 01
Movement 02
Movement 03
Movement 04

Pyramid Reps

= sequence of repetitions in/decreasing by 2

i.e/

20 Movements
18 Movements
16 Movements
14 Movements
12 Movements ... etc...

Calculating 1RM & Progression

Calculating 1RM

It’s tricky to calculate your 1RM; so

Best to calculate it off what you can do 10 off… then work backwards.

A good online tool to help you with this:

One Rep Max Calculator - Strength Level

For each exercise pick a middle of the range weight to max out until your form goes / exhaustion… input into link above and it calculates the % up or down for that amount

(So it’s good to set aside a testing day before diving in)

Progression

A good exercise progression rule to work on = the 10% increment rule
(ie no more than 10% increase in load per week, for injury prevention and to avoid overload)

Strength & Conditioning for Osteogenic Change (OP)

Key Training Considerations:

STRONG

Intensity

Moderate 70-80% 1RM 3-4 x 8-15 reps is sufficient to stimulate osteogenic response.
Short reps with rest intervals are deemed more beneficial than high loads to avoid desensitisation of osteocytes.

Mix the intensity per week, for example:

Week A Intensity: 3-5 sets of 15 reps @65-75% 1RM

Week B Intensity: 3-5 sets of 3-5 reps @80% 1RM

Movement

Dynamic compound, multidirectional movements are key to allow for an adaptive training response.
Focus on movements that help with ambulation / everyday function and stability.

Time/ Expectations

Allow 6-8 months for true bone mass adaptation.
A 16-week undulating intensity training program would fit well into this timeline (4x4 week blocks)

STEADY

Balance/Stability drills

Without stability and control, there is little foundation to progress
Train to prevent falls
Balance work: think beyond standing on one leg brushing your teeth
Think: multidirectional balance, gaze stabilisation, motor control and coordination drills

REACTIVE

Progressive impact builds bone
8inch *20cm (the height of a standard stairs) is enough height to stimulate osteophyte adaptation and regeneration.

Remember: Commence with low-level (low impact) jumping/running mechanics work, body weight, hops, stamps, ladder drills >> THEN add Strength/weights, heights, speed.

SCHEDULE

Training Diary

With rest in mind, maybe plan in 2-weekly training cycles.
Ie/ Mon/ Thurs/ Sun/ Wed/ Saturday

Or: Mon/Wed/Fri with the weekend to rest to fit with YOUR life schedule.

Rest

Rest is essential to allow for decent osteophyte adaptation and regeneration.

Sign up for Form.at.Bone Strong for a supported program for your bone health

Disclaimer

This website provides general information only and does not offer personalised physiotherapy advice. No clinician–patient relationship is created. Users should seek advice from a locally regulated healthcare professional. Terms apply.