Evidence-based classes for people living with osteopenia, osteoporosis, or low bone density — or anyone who wants to build stronger bones before they need to.
Book your initial assessment →An evidence-based strength and movement program designed to help improve bone mineral density, reduce fracture risk, and build the functional strength and balance that keeps you moving with confidence.
Set within our integrated wellness hub at Wellington Street, Kew, the program brings together the best available research on bone health with a thoughtful, community-based approach. Classes are small, closely supervised, and tailored to your current level — whether you have never lifted a weight in your life or are returning to exercise after a long break.
Getting started is simple. Book an initial assessment, and your program will be designed around your bone health, strength, and goals.
A one-on-one session to discuss your health history, any bone density scan results, and your current strength and balance. Your program is built from here.
A dedicated hour covering the basics of bone density — what your results mean, why bone loss happens, and why the right kind of exercise is one of the most effective things you can do about it.
Progressive strength, impact and balance training in a supervised small group setting, tailored to your ability and progressed gradually. Classes stay small so you receive individual attention every session.
Participants are actively encouraged to complement their strength sessions with our tai chi, qigong, yoga and balance classes — all independently supported by evidence for bone health and falls prevention.
The science is clear. A landmark Australian randomised controlled trial — the LIFTMOR study, published in the Journal of Bone and Mineral Research — demonstrated that supervised high-intensity resistance and impact training produced meaningful improvements in lumbar spine and hip bone mineral density in postmenopausal women with osteopenia and osteoporosis. Falls among participants decreased by 51% and fractures by 78% over the study period.
More recent research confirms that the most effective approach combines resistance training with aerobic exercise and balance work. The 2024 Australian Healthy Bones guidelines now recommend progressive resistance training, impact exercise and regular balance training as a first-line treatment for osteoporosis — not just prevention.
Critically, the research also shows that long-term consistency matters more than short-term intensity. Bone gains reverse when training stops. The community structure of Q Wellness Collective — where your strength classes sit alongside tai chi, yoga and balance sessions, and where a like-minded group keeps you coming back — is designed with lifelong adherence in mind.
Most bone health programs exist in isolation. Ours doesn't.
Q Wellness Collective sits within a medical centre alongside Harmony Chinese Medicine and Osteopathy. Their practitioners regularly work with clients managing bone health, chronic pain, and the physical demands of ageing. Referrals flow between us naturally, and your care can be coordinated across disciplines without leaving the building.
The latest 2025 research also found that mind-body practices — including tai chi and qigong — have the highest probability of improving lumbar spine bone density among postmenopausal women when compared across exercise types. Tai chi has strong evidence for reducing falls risk by 30–40%, and these classes are part of our regular timetable.
Strength training builds your bones. Tai chi and balance work protects them. Osteopathy supports the body that does it all. That combination — under one roof, in one community — is something you won't find at a standalone gym or physio clinic.
No referral is needed. You can book your initial assessment directly online or by calling us.
No. If you have scan results, bring them along to your assessment — they help us tailor your program. If you haven't had a scan, we can discuss whether one is worthwhile and how to arrange it through your GP.
For most people with low bone density, appropriately prescribed and supervised strength training is safe and beneficial. Your initial assessment is designed to identify anything that needs extra care, and your program is progressed gradually based on your ability — never pushed faster than is right for you.
Yes. Many participants are new to strength training. Technique is taught from the ground up, and your starting point is based on where you are now — not where you think you should be.
We actively encourage it. Our timetable is designed so that participants in Strong Muscles and Bones can complement their strength sessions with the full range of Q Wellness Collective classes, including tai chi, qigong, yin yoga, and balance and stability classes.
This depends on your fund and level of cover. Please contact us and we will help clarify what may apply to your situation.
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Everyone begins with an initial assessment. This gives your practitioner the full picture of your bone health, strength, and goals before your program is designed.
Book online →