LIFT & LOAD CLASSES
Big Lifts, Big Impacts and Challenging Balance Drills
The Bullet Proof Bones Package!

Led by Specialist Physiotherapist
Following the Stronger Fitter Bones Evidence based Lifting Protocol

FOUNDATION CLASS: Tuesdays and Fridays 9 am @ The Body Mechanic Studio - Hove
ADVANCED CLASS: Mondays and Thursdays 3 pm @ Shredquarters Gym - Hove

LIFT & LOAD FOUNDATION: Progressive Strengthening, Dynamic Balance and Osteogenic Impacts

Sarcopenia (loss of muscle mass) that occurs with age or inactivity has a direct impact on bone mass. Strong muscles equal strong bones. The pull of muscles produces a force on the skeleton that it needs to maintain its own strength. We can do a good job of maintaining bone mass with general exercises but to see genuine increases in bone mineral density a harder push is needed. Lifting bigger weights is the way to achieve this. Previously thought to be dangerous for an Osteoporotic spine, a seminal study in 2018, LIFTMOR changed the way we think. Postmenopausal women with low DEXA (bone density scores), some of whom had a history of fractures, took part in 3 barbell lifts: deadlift, overhead press, back squat. Results were amazing with 4.1% average increase in bone mineral density. More importantly there were no adverse effects (spinal fractures de to the lifting). Along side muscle loading we need to use impacts (weight bearing) to stimulate bone. For most people walking alone will not provide a notable stimulus to the bone. We need to be aiming to increase the ground force reaction to stimulate an osteogenic (bone growth effect). The Exercise and Sports Science Australia (ESSA) Association, 2024 states that unless the nature of the loading differs substantially from and/or imposes considerably higher levels of bone strain than habitual patterns it will not build new bone. The best way to work is to combine these two methods impact and strengthening to get the best stimulation of Osteoblast (bone building cells). Technique is paramount, all exercise progression is graded and closely observed.

Increasing strength also has the know on effect of reducing falls, improving posture, lowering blood pressure, increase stamina, improving wellbeing... and many more.

Most evidence based trials have participants attending a minimum of 2 exercise sessions for around 6 months. This is a big commitment so this protocol is 3 months long, to start your journey and either give you the confidence to continue independently, or to join the SFB follow on lifting groups.

Don't be scared, suitable for all ages, we have early 50's to late 70's take part so far but want everyone to feel welcome. Those with or without fractures or other limiting factors. Book Now for an assessment of if you are not sure - get in touch.

Tuesdays & Mondays 9 am - 3 month programme.

Booking now for Autumn 2026

Small group session with a 1 to 3 ratio max.

£29 a session, must commit to both Tuesdays and Fridays sessions (£58 per week).

Option to pay in 6 week blocks.