Bone Builders Club - Level 1

Service Description

If you are a female with Osteopenia, Osteoporosis, or would like to avoid this in the future, this class is for you! While any and all are welcome, this course is specifically designed for women with declining bone health.  We develop the peek of our bone mass in our early 20s.  After that, there is a steady decline for both men and women. Unfortunately, for women, we see a rapid decline in our bone density leading up to and following menopause. 10-12% loss during perimenopause is common, then a steady decline following this. Not fair!  But, newer research shows we can reverse this with a combination of strength training, weight bearing exercise, and proper nutrition.  This class is based off the Liftmore Trials which was a breakthrough research study in 2018 which showed we can not only slow the loss of bone, but with proper training, we can actually start to build some bone density back!  The goal of this course is to safely, and effectively ramp up your weight lifting routine.  The first month will be building baselines and proper form, then working into more larger compound lifts such as deadlifts, squats, overhead presses, and some impact activities.  You will meet 2x/week on Tue and Thur from 9-10am starting Sep 8 - Dec 3.  Expect a progressive lifting routine, ramping up to max lifting over the 3 months (with a 1 week rest mid course).  This means 4-5 sets of 5-6 repetitions at 85% of your max.  If those terms seem foreign to you, don't worry!  You will learn what each of those terms mean, how to perform them safely, as well as weekly information on diet and nutrition, balance and fall training, as well as exercise prescriptions specific to your bone density needs outside of class.  After 3 months, you have the option to continue on to level 2, or continue on independently, but know that true bone density changes require closer to 6-9 months of consistent training.  Don't you worry, I have your back to keep you motivated and progressing appropriately, whatever you decide to do!   *If you have a CURRENT injury limiting your mobility, especially to your back, knees or hips, please reach out to Alicia to see if this class is appropriate for you prior to signing up, as this class is designed to have you lifting heavy weights. Thanks!