Buff Bones® Classes
Buff Bones® is a system of body conditioning for bone & joint health combining elements of Pilates, strength-training & functional balance exercises. It is safe for those with Osteoporosis, Osteopenia & Arthritis.
"Build the movement skills for your bone & joint health journey"
Understanding bone health
Oestrogen plays a crucial role in bone-building and regeneration, which is why bone health becomes even more critical after menopause when bone mass can decline rapidly. As we age, it’s essential to prioritise the health of our bones, joints, and balance. The stronger our bones are before menopause, the better we’re equipped to handle the changes that come with it. That’s why staying active with weight-bearing exercise and maintaining a bone-healthy diet are key during our younger years.
But what can we do after menopause to protect our bones and reduce the risk of osteopenia, osteoporosis, and fractures? We know that lifting heavy loads is crucial to maintaining bone density as we age, and if you are already working with a qualified instructor - keep going!!! This is an essential element of your "exercise for bone health" recipe. But remember that lifting heavy weights without proper guidance can cause problems, especially if you’re not accustomed to it or if you already have musculoskeletal conditions, such as joint injuries or osteoporosis.
You may want to ease more gently into strength training and ensure that your body feels ready to work at this level. If this is you - Buff Bones® is the perfect companion helping you to build the healthy movement foundations to support this journey at your own pace, all the while encouraging you to lift progressively heavier loads as soon as you are ready.
Reduce fall risk through greater strength, mobility, balance & co-ordination
But what if you can't or don't want to lift heavy weights? Is there another way you can protect your bones? Well, yes! Fortunately protecting our bones isn't only about lifting heavy weights to build bone density. We can do other things to reduce our risk of breaking bones as we age, such as preventing falls by building strength and improving our posture and balance - and the Buff Bones® system does just that!
Moving well and with confidence as we get older also relies on learning effective movement strategies, using spine-safe and joint-friendly techniques for lifting, bending and getting up and down from the floor and the Buff Bones® system will also share these essential "tricks & tips" with you.
A Pilates-based workout adapted with care
If you already love yoga or Pilates, but are now looking for a weekly workout specifically adapted with bone health in mind, Buff Bones® is a fantastic fit! Certain traditional Pilates & yoga exercises may not be suitable for someone with osteoporosis or osteopenia, especially movements that involve rounding of the upper back, arching of the lower back or twisting, so you would need to make modifications in your regular classes.
Buff Bones® already does this for you so you - you'll learn why these exercises are best avoided, along with fantastic alternatives that are safer for your bones & equally effective, so you can relax and enjoy the class knowing that your bones are being looked after. Even if you don't have low bone density my classes will empower you to make informed decisions about how to move & exercise as you age.
LEVEL 1 - RESTORE (Thursdays 9:30am)
Start your journey by reconnecting with your body and learning the essential movement skills that set the foundation for strength, coordination and balance.
This gentle yet effective class uses spine-safe exercises to improve posture, breathwork to build stability, and flowing movements to reduce joint stiffness.
Light hand weights (up to 1kg) add a gentle toning challenge, preparing you for lifting more as you grow stronger.
Perfect for newcomers to Buff Bones® or Pilates, and equally restorative for experienced movers.
LEVEL 2/3 - BUILD & AMPLIFY (Fridays - 10:45am)
Ready to take the next step?
Level 2/3 builds on the strong foundations of Level 1, helping you become more powerful, stable and resilient.
You’ll continue to develop body awareness, coordination and muscular control. Balance work becomes more dynamic, preparing you to stay steady and confident in everyday movement.
Heavier weights are gradually introduced to improve bone and muscle strength while boosting your confidence to lift with ease.
This class is perfect for those progressing from Level 1, as well as over-50s with Pilates experience who want an energising, bone-safe workout.