Build Better Bones

Stay strong. Stay active. Stay independent.

An evidence-based exercise programme for osteoporosis and osteopenia

An osteoporosis or osteopenia diagnosis can come as a real shock, especially if you’ve always led an active, healthy lifestyle. You may have been told that exercise is important, but feel unsure about what is safe. Perhaps you’re worried about making things worse, avoiding certain movements, or you’ve lost confidence in activities you once enjoyed.

The good news is that the right exercise can help.

My Build Better Bones Programme combines safe, evidence-based strength, balance and weight-bearing exercise to help you build confidence, improve your physical strength and continue doing the things that matter most to you.

Whether your goal is to keep walking, travel with confidence, enjoy time with your grandchildren or simply feel stronger in everyday life, I’ll work with you to create a programme that’s tailored to your needs and goals.

This is for you if...

You were shocked to find out you have osteoporosis or osteopenia.
You have a health condition that puts you at higher risk of osteopenia or osteoporisis.
You live a busy, active life and want it to stay that way.
You want to exercise but are unsure which exercises are safe.
You want to take control of your health by learning how to reduce your risk of falls and fractures.
You’d like expert guidance rather than conflicting advice online.
You may be worried about
- breaking a bone
- Making things worse through exercise
- Losing your independence
- Not knowing what information to trust

How Building Better Bones can help

The right kind of exercise can

Increase bone strength
Improve balance and reduce fracture risk
Build muscle to support your joints
Keep you active and independent

This programme will help you to

Feel confident exercising again
Improve your strength and balance
Reduce your risk o f falls
Learn which exercises can actually help build your bone
Stop worrying every time you need to bend, or lift or move
Stay active doing the things you love

Introducing The Build Better Bones programme

This structured, 10-week programme is based on evidence and over 30 years of experience working with people just like you. The programme is build around your initial assessment and includes education and a progressive strength and balance programme. It includes

A Comprehensive Assessment

Everything starts with understanding you.

No two people with osteopenia or osteoporosis are the same. During your initial assessment, we’ll discuss your medical history, previous fractures, medications, lifestyle and goals. I’ll also assess your posture, movement, strength, balance and mobility to identify areas that need the most attention.

This assessment allows me to design a programme that is safe, effective and tailored specifically to you.

Individual Exercise Programme

A personalised plan designed around your body, your goals and your confidence.

There’s no one-size-fits-all approach to bone health. Your programme will be tailored to your current fitness, any injuries or health conditions, and the activities you enjoy.

As you become stronger and more confident, your exercises will progress so you continue to challenge your bones and muscles safely.

You’ll also receive a home exercise programme to help you build healthy habits between sessions.

Safe Strength Training

Strength training is one of the most effective ways to support bone health—but technique matters. I’ll teach you how to lift weights safely and effectively, using exercises that help strengthen the muscles that support your bones while encouraging your skeleton to respond to loading. You’ll learn proper technique, good posture and how to exercise with confidence, so you know exactly what you’re doing and why.

Whether you’ve never lifted a weight before or have exercised for years, you’ll be guided every step of the way.

Balance & Falls Prevention

Preventing falls is just as important as improving bone strength.

Many fractures happen because of a fall rather than weak bones alone. We’ll work on improving your balance, coordination, reaction time and lower body strength to help reduce your risk of falling and improve your confidence in everyday life.

This is particularly important if you’ve become more cautious or have noticed your balance isn’t what it used to be.

Bone Health Education

Knowledge gives you confidence.

There is a lot of confusing advice about osteoporosis. I’ll help you understand what really matters.

We’ll cover topics such as:

which exercises help build and maintain bone strength
movements to approach with caution
posture and body mechanics
staying active safely
lifestyle factors that support healthy bones.

Understanding the “why” behind your programme helps you feel more confident making choices long after you’ve finished working with me.

Ongoing Support

You’re not expected to figure everything out on your own.

As your strength and confidence improve, your programme will evolve too.I’ll monitor your progress, answer your questions and adjust your exercises as needed, ensuring you’re always working at the right level.

My aim is not just to help you exercise safely today, but to give you the skills and confidence to stay active for years to come.

More than an exercise programme

Build Better Bones isn’t simply a collection of exercises. It’s a personalised programme designed to help you move with confidence, build strength, reduce your risk of falls and continue enjoying the activities that matter most to you.

Why Trust Me With Your Bone Health?

Receiving a diagnosis of osteopenia or osteoporosis can leave you feeling uncertain about what you should – and shouldn’t – do. You may have been told to exercise more, but not shown how to do it safely.

That’s where I can help.

For 30 years, I’ve helped people improve their health, confidence and quality of life through exercise. My approach combines specialist clinical knowledge with practical, personalised coaching, so you can feel confident you’re exercising safely and effectively.

This isn’t about pushing you through a generic gym programme. It’s about understanding your health, your goals and your concerns, then creating a programme that’s tailored specifically to you.

Why clients choose to work with me

30 years of experience helping people of all ages become stronger, healthier and more confident through exercise.
MSc in Nutrition, Exercise & Public Health, giving me an evidence-based understanding of exercise, healthy ageing and long-term wellbeing.
Level 4 specialist qualifications in exercise referral and working with people living with long-term health conditions, including osteoporosis.
BACPR-qualified Cardiac Rehabilitation Specialist, with extensive experience supporting people with complex medical conditions to exercise safely.
Experience working alongside healthcare professionals, including NHS services and multidisciplinary teams, giving me a thorough understanding of how exercise fits into the wider management of long-term health conditions.
Registered with CIMSPA, the Chartered Institute for the Management of Sport and Physical Activity, demonstrating my commitment to professional standards and best practice.
Fully insured, first aid trained and DBS checked, so you can feel reassured you’re working with a trusted professional.
Committed to ongoing professional development, keeping up to date with the latest research and evidence to ensure my advice reflects current best practice.

My approach

I know that many people feel nervous about exercising after a diagnosis. Some worry they’ll make things worse. Others have never lifted a weight before or have lost confidence after a fracture.

You’ll never be judged for where you’re starting.

I’ll meet you at your current level, explain everything clearly and support you every step of the way. My goal isn’t just to help you build stronger bones—it’s to help you feel stronger, more confident and able to keep doing the things you love for years to come.

Client Success Story

Mandy, aged 56

Mandy came to me shortly after being diagnosed with osteoporosis. Despite always leading an active lifestyle—enjoying swimming, walking, yoga, jogging and strength training—her diagnosis left her feeling confused and uncertain.

She wasn’t sure which activities were still safe, which exercises would benefit her bones and whether she might accidentally make things worse.

During her initial consultation, we discussed her DEXA scan results, medical history, current fitness and personal goals. Together, we developed a personalised exercise programme designed to improve her bone strength, build muscle and enhance her balance, while taking into account the activities she already enjoyed.

We also looked at simple adaptations to exercises such as yoga and discussed how she could continue swimming and other activities as part of a well-rounded exercise programme.

Over the following weeks, Mandy not only became stronger physically but also regained confidence in her body. With the knowledge and reassurance she needed, she was able to return to the activities she loved, knowing she was exercising safely and effectively to support her long-term bone health.

Frequently Asked Questions

Can exercise increase bone density?

Yes. The right type of exercise can help maintain or even improve bone density, particularly if you have osteopenia or the early stages of osteoporosis. Weight-bearing exercise and progressive strength training place healthy stress on your bones, encouraging them to stay stronger. Exercise also improves muscle strength, balance and coordination, helping to reduce your risk of falls and fractures.

Is weight training safe with osteoporosis?

Absolutely – when it's done correctly. Strength training is one of the most effective forms of exercise for people with osteoporosis, but technique matters. I will teach you safe movement patterns, ensure you use the right level of resistance, and gradually build your strength and confidence while avoiding unnecessary strain on vulnerable areas.

Should I avoid bending?

Not all bending is harmful. The key is learning how to move safely. People with osteoporosis are generally advised to avoid repeated or loaded forward bending and twisting of the spine, as these movements can increase the risk of spinal fractures. I'll show you practical ways to lift, bend and carry out everyday activities safely while keeping you active.

Can I still do Pilates?

Yes! Pilates is a great exercise for strengthened bones and your core. There are a few exercises that will need to be adapted, such as the bridge, and some that should be avoided such as a roll down or roll like a ball. I modify exercises to avoid movements that may put unnecessary stress on the spine while focusing on posture, core strength, balance and mobility. Every programme is tailored to your individual needs and bone health.

Do I need a referral?

No referral is needed. You can book directly with me. If you've recently been diagnosed with osteoporosis, have had a fracture, or have any complex medical conditions, I'll discuss your medical history during your initial consultation and, if necessary, liaise with your GP or healthcare team. Please always check with your health care professional before starting an exercise programme.

How long before I notice a difference?

Many people notice improvements in strength, balance and confidence within 4–6 weeks. Changes to bone density take much longer and are usually measured over many months, rather than weeks. The biggest benefits come from exercising consistently over time.

Do I have to commit to ten consecutive weeks?

No. While completing the full 10-week programme gives you the best opportunity to build strength, improve technique and develop lasting habits, I understand that life gets busy. If you need to miss a week, we'll work together to help you stay on track.

Do I need any specialist equipment?

No. Most exercises use simple equipment such as resistance bands, dumbbells or your own body weight. I'll recommend affordable equipment if it's helpful for you to use at home, but you won't need to invest in expensive gym machines to benefit from the programme.

How do I get started?

Simply book an Initial Assessment. During this one-to-one session, we'll discuss your medical history, current fitness, goals and any concerns you have about exercising with osteoporosis. I'll carry out a movement assessment and explain how I can help.
There's no obligation to sign up to the programme after your assessment. It's an opportunity for you to ask questions, understand your options and decide whether it's the right fit for you.

Book your assessment today