Strong Bones (Women on Weights)

Strong Bones – formerly known as Women on Weights
A FREE 13-week program to help maintain bone density
~ offered in-person and online ~

Next group starts January 13, 2026

Background
Women on Weights was developed in 2019 by Katherine Taylor, our Registered Kinesiologist, for women who want to maintain their bone density. She developed Strong Bones in 2023 for individuals of any gender with the same goal and content as Women on Weights. Participants may have normal bone density, osteopenia or osteoporosis.

Program merger
These two programs are merging under the name of Strong Bones to more accurately reflect the educational & exercise content. Although weight training is a significant portion of this program, it accounts for only 3 of the 11 sessions of the program. The goal remains the same – to help individuals maintain bone density.

This extensive program – focused on strength-training, fitness and education – includes:

Osteoporosis education
Spine sparing movements to help to prevent fractures due to Osteoporosis
Fitness assessments
Balance education/falls prevention & a balance exercise class
Posture education, posture assessment, and posture correction exercises
Exercises to strengthen the core
Two classes using hand weights for strength training
Nutrition session from a Registered Dietitian on diet and maintaining bone density

Graduate Program after 13-Weeks
Participants are invited back to a 2-hour monthly Graduate Program with 1 hour of health education and 1 hour of exercise practice. Participant fitness assessments will be repeated every 3 months.

Frequency: Strong Bones will run about 3-6 groups per year and will include 1-2 women-only groups.

Strong Bones runs 1 hour weekly for 13 weeks, then participants can join monthly sessions for 9 months.

Next group starts January 13, 2026 – Tuesdays 10:45-11:45 am.
It will run until Tuesday, April 7th.

Join us!!

For more information or to register, contact:

RFLA Allied Health Team Registered Kinesiologist
Email: katherinet@kchc.ca | Phone: 613-449-5678

Strong Bones Participants

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