Performance Bones Program
Group classes designed for those who want to take control of their bone health, build strength and improve mobility.

Key statistics on Osteoporosis in Australia
The life expectancy of an individual after a hip fracture reduces by an average of 5.8 years for both Men and Women*
Exercise programs that involve strength and balance training are shown to reduce the risk of falls by up to 24%!*
Performance Bones Group classes
Hiya Health is thrilled to be able to offer our innovative Performance Bones Program, a comprehensive, evidence-based approach to preventing osteoporotic fractures and falls in at-risk populations. This program is tailored for individuals who want to take control of their bone health, build strength, and improve mobility.
Gym Fundamentals Class
At Hiya health the performance bones group will begin with a “Gym Fundamentals” class that will purely focus on the basics of lifting as well as the importance of practising correct form when completing weight bearing exercises.
Initial assessment
After understanding the principles of weight bearing exercise each individual will complete an osteoporosis specific assessment. This assessment will include receiving a Bone mineral density reading via the Bone Compass Echolight REMS technology which will give us an indication of your current t-score and fragility score.
Then an ESSA accredited exercise physiologist will evaluate your upper, lower limb strength, cardiovascular fitness and balance abilities. This will help us work towards reducing your risk of falls and exposure to osteoporotic fractures.
Class programming
Once the assessments have been completed you will begin a 12 week bone strengthening training cycle.
This will be broken into 2 x 6 week blocks; 1 block focusing on upper body strength and balance with the other focusing on lower body strength and balance. Both will follow a linear progression model.
This model is an evidence based approach that supports bone growth and strength development in both beginner and advanced training personnel, allowing you to fully embrace the benefits of our program no matter your level of gym experience.
Each individual class will be 45 minutes long and consist of no more than 8 people per class. This way you can be confident that you’re receiving quality coaching, and feedback from our ESSA qualified clinicians.
Re-assessments
Every 6 weeks your performance outcome measures will be assessed against your initial assessment results. This will help to determine your improvements over time. Following the completion of all 12 weeks a 5 repetition max (5RM) for each lift will be assessed.
Ever wondered how your Bone Health scored?
Bone Compass Echolight REMS Technology
World-leading cutting edge technology – REMS (Radiofrequency Echographic Multi-Spectrometry) scan is a non invasive, radiation free method to measure bone density & bone fragility
Why REMS technology?
- Radiation free
- Highly accurate
- TGA approved
- Quick to administer
- Uses Ultrasound & radio frequency technology
- Measures BMD (g/cm2). T-score, Z-core (the same as DXA)
- Fragility score (unique to Echolight)
- 5 year fracture prediction
What is Linear Progression and how can it benefit?
Hiya Health is thrilled to be able to offer our innovative Performance Bones Program, a comprehensive, evidence-based approach to preventing osteoporotic fractures and falls in at-risk populations. This program is tailored for individuals who want to take control of their bone health, build strength, and improve mobility.
Gradual Increases
The amount of weight lifted, the number of repetitions, or the difficulty of the exercise increases incrementally from one workout to the next, typically each week.
For example, you might add 2-5 pounds to your lifts each session
Focus on Consistency
The idea is to make small, manageable improvements each time, avoiding large jumps in weight or intensity that could lead to injury or overtraining.
Suitable for All Levels
Linear progression is effective for beginners, who can often make rapid strength gains, and it can also be adapted for intermediate and advanced trainees, though the progression rate may slow as strength increases.
How it works:
Beginners – Often start with basic exercises using lighter weights to perfect form and establish a foundation of strength.
With linear progression, they will increase their weight or reps in every session, typically seeing rapid gains.
Intermediate/Advanced – Progression might slow down to weekly or biweekly increases due to the body’s adaptation to training loads.
They may focus on more advanced lifts or variations, but the principle of small, consistent increases remains.
Benefits of Linear Progression:
Steady Strength Gains
It ensures continuous improvement by constantly challenging the muscles with more weight or repetitions.
Minimise Risk of Injury
Gradual progression gives muscles, tendons, and joints time to adapt to the increased load.
Trackable Progress
Progress is easy to measure and track since increases are predictable
Prevents Plateaus
Regularly increasing the load prevents the body from becoming too accustomed to the same exercises, helping to avoid stagnation in performance
I would like to thank Redcliffe Hiya Health, especially Alex, Kurt, Aden and Steven for the support they have given me during my journey with spinal bone fractures and would highly recommend to anyone who is suffering from degenerative bone disease. Their 14 week Bone Strengthening program run by Alex and Kurt is amazing. The personal supportive program is designed to address issues in relation to enhancing bone strength and mobility. This program has giving me the a positive medical documented bone health report and increased mobility.
Cindy, Redcliffe client
Great work. Cindy
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References
Trombetti, A., Herrmann, F., Hoffmeyer, P., Schurch, M. A., Bonjour, J. P., & Rizzoli, R. (2002). Survival and potential years of life lost after hip fracture in men and age-matched women. Osteoporosis international : a journal established as result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA, 13(9), 731–737. https://doi.org/10.1007/s001980200100
Sherrington, C., Fairhall, N., Kwok, W. et al. Evidence on physical activity and falls prevention for people aged 65+ years: systematic review to inform the WHO guidelines on physical activity and sedentary behaviour. Int J Behav Nutr Phys Act17, 144 (2020). https://doi.org/10.1186/s12966-020-01041-3