Onero® Canberra
Evidence-based exercise for osteoporosis and osteopenia
Build strength. Build bone. Reduce fracture risk.
Delivered by physiotherapists in a supportive, small-group environment.
What is the Onero® Program?
Onero® is an evidence-based exercise program designed specifically for people with osteoporosis and osteopenia.
Unlike generic gym programs or exercise classes, Onero® has been developed from clinical research and is delivered by accredited healthcare professionals who have completed specific training in the program.
The program combines supervised high-intensity resistance and impact training with careful clinical assessment and progression. Every participant begins with an individual assessment to ensure the program is appropriate for their medical history, fracture risk and current physical capacity.
At Together Strong Physio, Onero® is delivered by experienced physiotherapists in a supportive, small-group environment where your safety, confidence and long-term outcomes are our priority.
Understanding Osteoporosis
Osteoporosis is often called the "silent disease" because it develops gradually without causing pain or obvious symptoms.
Many people don't realise they have osteoporosis until they experience a fracture after what seemed like a minor fall or everyday activity.
Throughout life, your body is constantly breaking down old bone and replacing it with new bone. When we're younger, we build bone faster than we lose it. As we age—particularly after menopause—bone loss begins to outpace bone formation.
Over time, bones become less dense and more fragile, increasing the risk of fractures, particularly in the spine, hip, wrist, upper arm and pelvis.
A fracture can have a significant impact on independence, confidence and quality of life, which is why early diagnosis and appropriate management are so important.
Why exercise matters for osteoporosis
One of the biggest misconceptions about osteoporosis is that people should avoid challenging exercise.
In reality, the opposite is true. Exercise is recommended in every major osteoporosis guideline because it helps maintain strength, improve balance and reduce the risk of falls.
Bone is living tissue. Unlike many other tissues in the body, bone responds to the forces placed upon it. When the right type of load is applied, bone receives a signal to maintain or strengthen itself.
This is why exercise is considered an essential part of osteoporosis management alongside appropriate nutrition, medication (when indicated) and falls prevention.
The challenge isn't whether to exercise.
It's knowing which exercises are most effective and how to perform them safely.
That's where evidence-based programs such as ONERO® can play an important role.
Is walking enough?
Walking is one of the most commonly recommended forms of exercise, and for good reason.
Walking improves cardiovascular fitness, supports mental wellbeing and is an excellent way to stay active.
However, when it comes to improving bone density, walking alone is generally not enough.
Research consistently shows that bones require sufficient loading to stimulate adaptation. This is why evidence-based resistance and impact exercise is recommended for people with osteoporosis and osteopenia.
The key isn't simply exercising more.
It's performing the right exercise, at the right intensity under appropriate supervision.
Why choose Onero®?
Onero® is recognised as the only exercise program proven in clinical research to safely build bone in people with osteoporosis and osteopenia when delivered under appropriate clinical supervision.
It was developed from research led by Professor Belinda Beck and has become one of Australia's leading exercise programs for low bone mass.
Unlike generic gym programs, ONERO® was created specifically for people who need an exercise program that is both effective and clinically supervised.
The program focuses on improving:
Bone health
Muscle strength
Balance
Physical function
Confidence in movement
Why Supervision Matters
One of the biggest concerns people have after being diagnosed with osteoporosis is:
"I'm worried I'll make my bones worse."
It's a completely understandable fear.
The reason ONERO® is delivered by accredited healthcare professionals is because supervision matters.
At Together Strong, your physiotherapist will assess:
your bone density results
fracture history
medical conditions
medications
previous injuries
current strength
balance
mobility
individual goals
This allows us to ensure you're exercising appropriately while building confidence every step of the way.
Many of our clients tell us they avoided strength training for years because they were afraid of hurting themselves.
Now, they feel stronger, more capable and more confident in what their body can do.
Who is Onero® suitable for?
Onero® may be appropriate if you:
have osteoporosis
have osteopenia
have experienced a fragility fracture
are concerned about declining bone density
want to exercise safely under professional supervision
have been advised by your doctor to begin strength training for bone health
If you're unsure whether Onero® is right for you, we'd be happy to discuss your individual circumstances.
Why choose Together Strong Physio?
While ONERO® provides an evidence-based framework for osteoporosis exercise, it's the people delivering the program that make the difference. At Together Strong, you'll be supported by physiotherapists who have a special interest in bone health, women's health and strength-based rehabilitation.
Your journey begins with a comprehensive Bone & Strength Consultation with one of our physiotherapists.
During this appointment we'll take the time to understand your medical history, look at your DEXA scan results and complete a series of physical assessments to understand your current strength, balance, mobility and functional capacity.
This helps us determine whether ONERO® is appropriate for you and ensures you begin at a level that is both safe and effective.
Our classes are intentionally small, allowing us to provide close supervision and individual guidance.
Many people tell us they delayed starting strength training because they were worried about doing the wrong thing. Having a physiotherapist beside them, guiding every step, often gives them the confidence to exercise in a way they never thought possible.
Because we're a multidisciplinary clinic, you also have access to:
Women's Health Physiotherapy
Accredited Practising Dietitian services
Falls prevention advice
Ongoing reassessment
Education about osteoporosis, nutrition and healthy ageing
We don't simply supervise exercise—we help you understand your osteoporosis, build confidence and develop the skills to continue exercising safely for life.
Our mission is simple:
Helping people become stronger for life.
The Research Behind ONERO®
One of the questions we hear most often is:
"How do we know this actually works?"
It's a fair question.
For many years, people with osteoporosis were advised to avoid lifting weights and stick to low-impact activities such as walking.
While well intentioned, this advice wasn't based on strong evidence that it improved bone density.
Researchers wanted to know whether a carefully designed, supervised exercise program could safely challenge this thinking.
The result was a landmark Australian clinical trial involving postmenopausal women with osteoporosis and osteopenia.
The findings changed the way many clinicians think about exercise for osteoporosis.
Rather than showing that people with osteoporosis should avoid resistance training, the research demonstrated that appropriately prescribed, supervised high-intensity resistance and impact exercise could be performed safely while improving bone health, muscle strength and physical function.
Today, ONERO® is recognised as the only exercise program proven in clinical research to safely build bone in people with osteoporosis and osteopenia when delivered under appropriate clinical supervision.
Perhaps the most important message from this research is that an osteoporosis diagnosis doesn't mean you need to stop challenging your body.
It means you need the right guidance.
Ready to Take the Next Step?
If you've recently been diagnosed with osteoporosis or osteopenia, or you're looking for expert guidance on exercising safely, we'd love to help.
Book an Initial Bone & Strength Consultation with one of our physiotherapists and we'll help you understand your bone health, assess your current strength and determine whether ONERO® is right for you.
Frequently Asked Questions
Do I need a referral?
No. You can book directly with us, although many of our clients are referred by their GP or specialist.
I've never lifted weights before. Can I still do Onero®?
Absolutely. Many of our clients have never stepped foot inside a gym before. Your physiotherapist will guide you through every stage of the program.
Can I participate if I'm taking osteoporosis medication?
Yes. Exercise and medication are often complementary approaches to improving bone health. Your physiotherapist will consider your medical history when planning your care.
Can I do ONERO® if I've had a spinal fracture?
Yes you can. We take into consideration how long ago the fracture happened, and minimise high-impact movements and heavy bending or twisting motions.
Is Onero® only for women?
No. Although osteoporosis is more common in women, men with osteoporosis or osteopenia can also benefit from the program.
How many people are in each class?
We keep our groups small - up to 5 or 6 people- so every participant receives individual supervision and guidance throughout each session.