Letzmov.comMove Anytime.
Sign in
Women’s HealthProgramme

Bone & joint strength

55+ and osteopenia

Bones respond to sensible load and muscles protect the joints around them. This programme combines resistance, posture and balance while respecting osteopenia, osteoporosis and existing joint advice.

60 min sessionStrength Training₹800Female trainer

The programme, session length and female-trainer preference are already selected.

What a session looks like

  • 10 minMedical-history check, balance baseline and joint-friendly warm-up.
  • 35 minProgressive resistance for legs, hips, back and arms.
  • 10 minBalance, posture and safe carrying practice.
  • 5 minCool-down and a home safety-strength task.

The exercises

Your trainer chooses the right range and effort for you. These are examples of what a coached session may include.

01

Chair squat

Strengthens hips and thighs for stairs and standing.

  1. 1.Stand close to a firm chair.
  2. 2.Push hips back and touch the seat lightly.
  3. 3.Keep the chest lifted.
  4. 4.Press through the feet to stand.

How much · 3 sets of 8–10.

Adapt · Raise the seat or use hands lightly.

Tip · Move slowly enough to stay in control.

02

Heel raise

Strengthens calves and ankles while adding safe weight-bearing load.

  1. 1.Hold a sturdy support.
  2. 2.Rise onto the balls of both feet.
  3. 3.Pause at the top.
  4. 4.Lower for a slow count of three.

How much · 3 sets of 10.

Adapt · Use more hand support.

Tip · Keep ankles upright instead of rolling out.

03

Band pull-apart

Strengthens the upper back and supports upright posture.

  1. 1.Hold a light band at shoulder height.
  2. 2.Keep elbows softly bent.
  3. 3.Pull hands apart until the band nears the chest.
  4. 4.Return slowly.

How much · 2 sets of 10.

Adapt · Use a lighter band and smaller range.

Tip · Avoid rounding or forceful spinal bending.

04

Tandem stand

Challenges balance with support close by.

  1. 1.Stand beside a worktop.
  2. 2.Place one foot directly in front of the other.
  3. 3.Look at a fixed point.
  4. 4.Hold, then swap feet.

How much · 3 holds of 15–30 seconds each side.

Adapt · Leave a small gap between the feet.

Tip · Progress by using fewer fingers, never by moving away from support.

A typical week

  • Two coached resistance sessions.
  • Brief balance practice on three other days.
  • Regular walking or stair use if medically appropriate.
  • At least 48 hours before repeating heavier strength work.

Tips that make the difference

  • Share bone-density results and medical restrictions with your trainer.
  • With osteoporosis, avoid loaded rounding and forceful twisting unless cleared.
  • Supportive shoes and good lighting reduce fall risk.
  • Calcium, vitamin D and medication questions belong with your clinician.

Stop and get medical advice if

  • Sudden back, hip or groin pain.
  • A fall, even if you initially feel fine.
  • Joint heat, swelling or sharp pain.
  • Dizziness, chest pain or unusual breathlessness.

Bring any medical advice you have — your trainer will work within it.

This page is general information, not medical advice. Speak to your doctor about your situation and share their advice with your trainer.

Other programmes

  • Prenatal

    Gentle mobility, breathing and posture work that keeps you moving safely through pregnancy.

  • Postnatal recovery

    Rebuild core and pelvic floor strength gradually, with sessions that fit around a newborn's routine.

  • PCOS & hormonal health

    Steady strength and interval work shown to help with insulin sensitivity, weight and energy.