Osteoporosis Strength Small Group Class
In Pleasant Hill, CA. A 12-week, coach-led strength class that supports bone health, balance, and confidence. Built for osteopenia and osteoporosis with form-focused coaching.
12 weeks | 2x/week | 60 minutes | 3 to 4 people
Who this class is for
If you have osteopenia or osteoporosis and you want a clear plan for getting stronger safely, this class is built for you.
This is a great fit if you want:
- A coached starting point that feels safe, not intimidating
- Better balance and steadier legs in daily life
- Stronger hips, legs, back, and posture-support muscles
- A structured progression that you can stick with for 12 weeks
- A small group (3 to 4 people) where your form gets real attention
What you'll do in class
Each 60-minute session follows a consistent structure so you can learn patterns, build confidence, and progress.
Class format (60 minutes):
- Warm-up (10 to 12 minutes): mobility, activation, and balance work done continuously
- Strength (35 to 40 minutes): coached strength training using foundational movement patterns
- Finish + cool down (8 to 10 minutes): carries, balance, accessory work, then breathing and mobility
Foundational movements we train throughout the program: squat, hinge, push, pull, lunge, trunk stability, locomotion, and carries. Balance work is included every week.
Program progression (12 weeks)
Four phases over 12 weeks: build confidence, progress strength, improve resilience, then integrate into real life.
1
Foundation and Confidence
2
Progressive Strength Exposure
3
Strength, Force, and Resilience
4
Integration and Long-Term Independence
Program details
2 classes per week for 12 weeks (24 sessions)
Class size: 3 to 4 participants
Rate: $50 per person per class
Location:
Royal Blue Fitness
2001 Contra Costa Blvd STE A10
Pleasant Hill, CA 94523
Safety and screening
This program is fitness coaching, not medical care. If you have osteoporosis-related restrictions or recent fractures, consult your physician or clinician before starting.
To keep training smart and joint-friendly, we will ask about:
- Fracture history and any current restrictions
- Medications that may affect bone or balance
- Back, hip, or shoulder pain that changes movement choices
- Falls, history of dizziness, or loss of confidence in balance
If anything needs extra coordination, we will guide you toward the right next step before you start.
Meet your coaches
All coaches have 7-plus years of professional experience and regularly coach adults 50-plus. Expect clear form coaching, smart regressions, and a calm, supportive environment.
Optional, highly recommended: Strength and Range of Motion Assessment
If you are new to strength training, returning after time off, or managing pain, we strongly recommend starting with an optional Strength and Range of Motion Assessment.
This helps us:
- Identify your safest starting loads and best exercise variations
- Flag range-of-motion limitations that change how you should train
- Personalize coaching cues for spine, hips, shoulders, and balance
- Establish baseline numbers you can re-test later
This matches how Royal Blue Fitness typically starts: quick ROM and strength checks using VALD technology so your plan is built on real data, not guesswork.
FAQs
Do I need lifting experience?
No. This class is designed to teach the patterns from the ground up, then progress them safely.
What if I have osteopenia, not osteoporosis
You are in the right place. This class is built for both, and we scale loading to your current capacity.
What if I have back pain?
We modify hinges, carries, and trunk work intelligently. The optional assessment helps us personalize faster.
Can I do this after physical therapy?
Yes. This class is a strong fit for the “next stage” after PT when your goal is strength, confidence, and long-term independence.
Is this 1-on-1 training?
No. It’s a small group class (3 to 4 participants) with coaching, structure, and progressions.
When will class start?
Start dates depend on enrollment. Join the waitlist and we’ll email upcoming start options as soon as they’re posted.
Is the full 12 weeks required?
Yes. The program is designed as a 12-week progression so you build skill, confidence, and strength safely.