The award-winning Active evidence-based exercise program for Osteoporosis.

• HIGH intensity resistance and impact training, increases Bone Density & reduces osteoporotic fracture risk in post-menopausal women and older men with Low Bone Density.
• HIGH intensity is more effective than low to med intensity.
• HIGH intensity is safe when supervised and performed correctly.

Stronger Bones & Reduced Fracture Risk

Rigorous studies show increased bone density and improved balance in the vast majority of participants

• A combination of Onero training and bone medication is recommended for maximum gain.
• Results are possible with or without osteoporosis medication.
• Stronger bones mean less chance of fractures.

Added Benefits

• Posture and balance
• Your back is straighter, which can help with balance and reduce the risk of falling.

What’s In The Program?

Successful Onero training program results are based upon 2 sessions per week across 12 months.

Each session consists of 4 key bone density and strengthening exercises, plus numerous balance and coordination exercises. At each key exercise station, you will perform 5 repetitions of the exercise, and then do 5 sets of this. The level at which you perform each exercise is tailored safely to every individual.

The constant supervision of these classes is designed to promote progression for all, from those who have never lifted weights in their life through to strong and highly trained individuals. Performing under supervision is key to avoid common injury risks with higher intensity strength training with low bone density.

Some exercise examples include:
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Impact Station: This involves thumping your heels against the floor, progressing from very lightly through to heavier with the assistance of a chin-up bar to jump off the ground.
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Squat Station: This is progressed from bodyweight only to slowly adding small amounts of weight, and then progressing to heavier weights when ready.
–
Shoulder Press Station: This involves lifting weight overhead and can be modified for patients with shoulder complaints based upon an assessment by the supervising Physiotherapist.
–
Deadlift Station: This station involves bending from the waist and then standing up straight, beginning with bodyweight only and gradually becoming trained to lift small weights that become heavier when you are ready.

Other exercises are mixed up in between these stations and these can vary from one week to the next. They will typically have a focus on balance or coordination.

Contact us today to book in for your Onero Assessment

(03) 5979 3737

Pricing (as of 2025, if viewing this in subsequent years please double check with reception in case we’ve neglected to update any changes):

• 2 x 45-minute supervised sessions per week
• 1 x 40-minute Assessment Consultation $136.00
• 10 session pack $350.00
• Or Casual Session $45.00/per class
• Recommended duration: 12 months (recommended minimum 8 months supervised)