ONERO® osteoporosis exercise classes in Newcastle
Build stronger bones with supervised ONERO® classes
ONERO® is a supervised, evidence-based exercise program for people with osteoporosis, osteopenia or low bone density. It uses specific high-intensity resistance and impact exercises to help stimulate bone, improve strength and support balance.
At Fitness Physio, your first step is a one-on-one assessment with a registered ONERO® practitioner. We’ll review your bone density scan, check your movement and strength, and help you start in a way that suits your body, confidence and current health.
Or call 4963 1140 to speak with the clinic.
✓ No referral needed — you can book directly
Already coming to classes and want to book more?
What is ONERO®?
ONERO® is a targeted bone health exercise program developed from research into high-intensity resistance and impact training for people with low bone mass. The program is based on the LIFTMOR and MEDEX-OP trials, which investigated supervised, bone-targeted training in people with osteopenia or osteoporosis.
Unlike a general gym class, ONERO® is specific, structured and supervised. The exercises are chosen because bone responds best to certain types of loading. That does not mean you are thrown into heavy exercise on day one. Your assessment helps us decide what is appropriate, what needs to be modified, and whether you need extra one-on-one support before joining a class.
You might be looking at ONERO® because you have recently had a DXA scan, been told you have osteopenia, started osteoporosis medication, had a family history of fracture, or simply want to feel stronger and more confident with lifting, stairs, balance and everyday activity.
Who is ONERO® for?
ONERO® may be suitable if you have:
- Osteoporosis
- Osteopenia
- Low bone density on a DXA scan
- Increased risk of osteoporotic fracture
- Reduced confidence with strength, balance or impact
- Been advised to do resistance training but are unsure how to start safely
- A goal to stay active, independent and strong as you age
It can also be helpful if you feel nervous about lifting weights because of your bone density results. Many people come in unsure whether they should move more, avoid certain exercises, or rest because they are worried about fracture risk. The assessment is designed to give you a clear starting point.
How the Fitness Physio ONERO® service works
Step 1: ONERO® Initial Assessment — 60 minutes
You begin with a one-on-one consultation with a registered ONERO® practitioner.
In this session, we’ll:
- Review your medical history and most recent DXA bone density scan
- Discuss any fractures, falls, medications, injuries or health conditions
- Assess your strength, balance, mobility and movement confidence
- Check whether ONERO® is appropriate for you
- Introduce the key movements used in the program
- Give you a clear recommendation for your next step
Please bring your most recent DXA scan report and any relevant medical information.
Step 2: One-on-one follow-up sessions — 30 minutes, if needed
Some people are ready to join classes after their assessment. Others benefit from a few one-on-one sessions first.
These sessions can help you practise the ONERO® movements, build confidence with technique, work around aches or old injuries, and prepare for group classes at your own pace.
This is especially useful if you have current back, hip, knee, shoulder or balance concerns, or if you have not done gym-based strength training before.
Step 3: Join supervised ONERO® group classes
Once you are comfortable with the movements and your practitioner is happy for you to begin, you can join our supportive group classes.
Classes are supervised, structured and designed to help you train consistently. You can book online, or call the clinic if your preferred class time is full and you would like to go on the cancellation list.
Prefer to continue one-on-one? That is okay too. Speak with your physiotherapist about ongoing individual sessions.
Current ONERO® class timetable
We currently run ONERO® classes at the following times:
Monday
7:45am, 8:30am, 12:00pm, 12:45pm, 2:00pm
Tuesday
7:30am, 8:15am, 12:30pm, 1:15pm, 4:30pm, 5:15pm
Wednesday
1:00pm
Thursday
7:30am, 8:15am, 12:00pm, 12:45pm, 4:30pm, 5:15pm
Friday
7:30am, 8:15am, 9:00am, 9:45am, 12:30pm, 1:15pm
If you cannot find a spot in your preferred class time when booking online, please call the clinic. We may be able to place you on a cancellation list.
Class pricing
ONERO® classes are $28 per session.
A 10-class payment is $280 and gives you 1 additional class free, which works out to $25.45 per class.
Private health insurance may cover a portion of the class cost, depending on your level of cover. Please contact your provider to check your eligibility. We can also do a quote for you when you come into the clinic.
What should I bring?
For your assessment, please bring:
- Your most recent DXA bone density scan report
- Any relevant medical information
- A list of current medications, if relevant
- Comfortable, gym-appropriate clothing
- Supportive shoes suitable for exercise
For classes, wear comfortable clothing you can move in and bring water.
What if I have injuries, aches or pains?
That is very common.
You may have knee pain on stairs, a stiff back in the morning, an old shoulder injury, hip pain when walking, or general worry about whether lifting is safe for you. ONERO® is not a one-size-fits-all class where everyone is expected to do the same thing in the same way.
We tailor the program to your situation. Depending on what we find in your assessment, we can modify exercises, adjust your starting point, and help you build confidence gradually.
If you have a current injury that needs more attention, you can also see one of our physiotherapists alongside your ONERO® program. It’s also common that your aches and pains improve because of the ONERO® exercises.
What current evidence suggests
Current evidence generally supports supervised, targeted resistance and impact training for improving bone-related outcomes and physical function in people with low bone mass, when it is delivered appropriately and progressed carefully. The LIFTMOR trial investigated brief, supervised high-intensity resistance and impact training in postmenopausal women with osteopenia or osteoporosis, with findings published in the Journal of Bone and Mineral Research.
The MEDEX-OP trial also examined bone-targeted high-intensity training compared with a low-intensity Pilates-based program in postmenopausal women with low bone mass, including those on or off antiresorptive medication.
For patients, the important point is that bone health exercise needs to be specific. Walking and general fitness can be valuable for overall health, but they may not provide enough targeted stimulus for bone. ONERO® gives people a structured way to train strength, impact tolerance and balance under supervision, with assessment first so the program can be matched to the person, not just the scan result.
Why choose Fitness Physio for ONERO®?
At Fitness Physio, ONERO® is delivered with the same practical, patient-first approach we use across our physio and rehab services.
You get:
- A one-on-one assessment before starting
- Supervision from a registered ONERO® practitioner
- Clear guidance on what is appropriate for your body
- Exercise modifications where needed
- Access to physiotherapists if injuries or pain need extra support
- A supportive class environment, not a generic gym session
- Newcastle/Merewether-based care with online booking and phone support
The goal is to help you feel stronger, safer and more confident with exercise, while working on the specific type of loading that bone needs.
Ready to start ONERO®?
Start with an ONERO® Initial Assessment at Fitness Physio. We’ll review your scan, assess your suitability and help you understand the safest next step.
Or call 4963 1140 to speak with the clinic.
FAQ
Frequently asked questions
Book an ONERO® Initial Assessment or call Fitness Physio on 4963 1140. Your assessment is the first step because we need to review your DXA scan, medical history, movement, strength and suitability before you start classes.
You usually do not need a referral to book an ONERO® assessment. If your GP or specialist has provided information about your bone health, fractures, medications or exercise restrictions, please bring that with you.
That is fine. Some people start with one-on-one sessions first. These can help you learn the movements, build confidence and work around injuries before moving into a group setting.
Private health insurance may cover part of the class cost depending on your provider and level of cover. Please check directly with your health fund or ask our staff to do a quote for you.
If you have a scan please bring your most recent DXA bone density scan report to your assessment. This helps your practitioner understand your bone density results and make a safer, more specific recommendation. However it is okay to join the classes as a preventative measure if you have not been diagnosed with low bone density.
ONERO® is designed for people with low bone density, but it still needs to be assessed and supervised properly. That is why everyone starts with an assessment before joining classes. Your practitioner will check your history, current health, confidence, technique and any injuries before guiding your next step.