Randwick Exercise Physiology

10/04/2026

Hi ladies!

If your goal this 2026 is to:
- Increase your strength and lean body mass
- Improve your bone density
- Optimize your balance and reduce your falls risk
- Feel stronger and more confident with movement

This program is for you!

Term 2, 10 week ladies strength training program starts on the 20th of April 2026! New classes added due to high demand on Monday lunchtime and Tuesday morning.

Sandy is an Exercise Physiologist with 25 years experience. She has opened up a new studio in Randwick and has been running some small group strength and weight training groups.

The focus is to educate you on how to utilise weights to increase your muscle mass and bone density. We know as our estrogen drops going into perimenopause and menopause it leads to reduction in our muscle mass and bone density.

The program will also be focusing on balance training exercises.
It’s a 10-week program for Term 2 and you can choose to join 1, 2 or 3 sessions per week.

Limited spots available and some classes are already full! Get in touch if you would like to join so we can secure your spot to get stronger in 2026! 💪

Fill in the form if you are interested in joining and we will send you some more information.
👉 https://forms.gle/M3cddvksgMGoXeFb6
Or scan the QR form on the poster.

Please feel free to contact us if you have any more queries:
Info@randwickep.com.au
www.randwickep.com.au
Phone: 0412388705

09/04/2026

As we age, it's normal to not have the stamina and agility we enjoyed in our younger years. But getting older doesn't have to mean becoming a couch potato. According to the Centers for Disease Control and Prevention (CDC), all older adults—both men and women—can benefit from regular, moderate physical activity. This is true even for people with medical conditions such as arthritis, heart disease, obesity, and high blood pressure.

Regular activity can positively impact our physical health as well as our mental and emotional wellbeing. It can help give us more energy and greater self-confidence, enabling us to embrace our later years with gusto. If you need help putting together an exercise program specific to your requirements, contact us as our exercise physiologists can offer face to face or telehealth consult. Check the article here: https://www.ncoa.org/article/the-life-changing-benefits-of-exercise-after-60/

03/04/2026

Hi ladies! 📣

If your goal this 2026 is to:
- Increase your strength and lean body mass
- Improve your bone density
- Optimize your balance and reduce your falls risk
- Feel stronger and more confident with movement

This program is for you!

Term 2, 10 week ladies strength training program starts on the 20th of April 2026! New classes added due to high demand on Monday lunchtime and Tuesday morning.

Sandy is an Exercise Physiologist with 25 years experience. She has opened up a new studio in Randwick and has been running some small group strength and weight training groups.

The focus is to educate you on how to utilise weights to increase your muscle mass and bone density. We know as our estrogen drops going into perimenopause and menopause it leads to reduction in our muscle mass and bone density.

The program will also be focusing on balance training exercises.
It’s a 10-week program for Term 2 and you can choose to join 1, 2 or 3 sessions per week.

Limited spots available and some classes are already full! Get in touch if you would like to join so we can secure your spot to get stronger in 2026! 💪

Fill in the form if you are interested in joining and we will send you some more information.
👉 https://forms.gle/M3cddvksgMGoXeFb6

Or scan the QR form on the poster.

Please feel free to contact us if you have any more queries:
Info@randwickep.com.au
www.randwickep.com.au
Phone: 0412388705

02/04/2026

Happy Easter and Passover from the Randwick Exercise Physiology team. Happy holidays! We are closed tomorrow, the 3rd of April and on Monday, the 6th of April.

See you on Tuesday, the 7th of April. 🙌

01/04/2026

Bone health may not be something you think about every day, but it's silently working behind the scenes to keep you strong and supported from the inside out. However, hormonal changes throughout life—from pregnancy to menopause—can quietly weaken your bones without you even realizing it. And while osteoporosis or bone density loss might not show obvious symptoms until it's too late, there’s something powerful you can do about it now: weight-bearing exercise. 🏋

Studies show that resistance exercises for bone health are essential for maintaining and improving bone density. This may include using free weights, weight machines, medicine balls, resistance bands, or walking with a weighted vest to increase the load on your bones and build strength—weight-bearing bodyweight exercises can even work! 💪 If you need help putting together an exercise program specific to your requirements, contact us as our exercise physiologists can offer face to face or telehealth consult. Read more about it here: https://www.womenshealthmag.com/fitness/a68002478/guide-to-exercise-for-bone-health/

31/03/2026

Wow how amazing is this lady well into her 70’s and so strong! 💪🏻 So many benefits to strength training and I’m sure every woman aspires to be this fit and strong. Indeed if we start doing an exercise routine now, we can make 70’s the prime of life. so inspirational!!! 🙌🏻
If you need help with building your strength, we can help tailor an exercise program that suits your needs.

Credits to mrjames_cpt for this amazing video!

24/03/2026

Building and maintaining strong muscles helps with function and contributes to well-being. Muscle function typically declines in older adults, which may lead to reduced mobility and independence and increase the risk of falls. Researchers are interested in the best ways for older adults to use lifestyle interventions to maintain their health. Resistance training, which involves using weight to help with muscle strength, is one such intervention.

A recent study published in BMJ Open Sport & Exercise Medicine examined the long-term benefits of heavy resistance training for older adults. The study found that one year of heavy resistance training helped older adults maintain isometric leg strength up to four years. The findings suggest that heavy resistance training may help with long-term muscle function preservation. Read more about the study here: https://www.medicalnewstoday.com/articles/heavy-resistance-training-benefits-older-adults

A recent study found that heavy resistance training among older adults may help preserve leg muscle function better than moderate-intensity or not exercising.

17/03/2026

Exercise is an important part of nearly everyone’s everyday health, including older adults. Experts say seniors should be as active as possible. If you are an older adult, exercise can help you live a longer, healthier life.

There are many benefits of exercising when you’re a senior, including:
• It improves your strength. This helps you stay independent.
• It improves your balance. This prevents falls.
• It gives you more energy.
• It prevents or delays diseases, such as heart disease, diabetes, or osteoporosis.
• It can improve your mood and fight off depression.
• It may improve cognitive function (how your brain works).

It is safe for most adults over 65 years old to exercise. Even most patients who have chronic illnesses can exercise safely. These include heart disease, high blood pressure, diabetes, and arthritis. Many of these conditions are improved with exercise. If you are not sure if exercise is safe for you or if you are currently inactive, contact us as our exercise physiologists can offer face to face or telehealth consult. Check the article here: https://familydoctor.org/exercise-seniors/

13/03/2026

Reposted with • My 47-year-old client watched his uncle move into a nursing home because he couldn’t stand without help.

That’s when it clicked, the gym isn’t about vanity. It’s about independence.

Squats = Standing up
Deadlifts = Picking things up
Cardio = Playing with grandkids

You’re not training for the beach.
You’re training for life.

What’s your real reason for exercising?

- Dan

🙌🏻💪

10/03/2026

When many people think about starting an exercise routine, their mind often goes to cardio activities like running, jogging, biking, and dancing. It’s commonly thought that cardio, or aerobic exercise, provides all you need for a good workout. However, strength training offers many benefits that cardio cannot provide.

As Andrew Brough, PT, DPT, CSCS, a certified strength and conditioning specialist, explains, with strength training, you're not just giving a boost to your muscles, but your bones too. You can improve your bone density and build more flexibility in your joints, and enhance your mood. “You may have heard it called strength training, weight training, muscle-strengthening, or even resistance training. All of these are referring to the same kind of physical activities that focus on improving your muscle mass, which can lead to increased strength, mobility, and healthy years of life.” If you need help putting together an exercise program specific to your requirements, contact us as our exercise physiologists can offer face to face or telehealth consult. Read more about it here: https://www.pennmedicine.org/news/strength-training-is-key-to-physical-and-mental-health

08/01/2026

HNY ladies!

If your 2026 New Year's resolution is to
- Increase your strength and lean body mass
- Improve your bone density
- Optimize your balance and reduce your falls risk
- Feel stronger and more confident with movement

This program is for you.

Term 1, 8 week ladies strength training program starts on the 2nd of February 2026!

New classes added due to high demand on Tuesday and Wednesday morning.

Sandy is an Exercise Physiologist with 25 years experience. She has opened up a new studio in Randwick and has been running some small group strength and weight training groups.

The focus is to educate you on how to utilise weights to increase your muscle mass and bone density. We know as our estrogen drops going into perimenopause and menopause it leads to reduction in our muscle mass and bone density.

The program will also be focusing on balance training exercises.

It’s an 8week program for Term 1 and you can choose to join 1,2 or 3 sessions per week.

Limited spots available and some classes are already full! Get in touch if you would like to join so we can secure your spot to get stronger in 2026! 💪

Fill in the form if you are interested in joining and we will send you some more information.

👉 https://forms.gle/M3cddvksgMGoXeFb6

Or scan the QR form on the poster.

Please feel free to contact me if you have any more queries.

Info@randwickep.com.au
www.randwickep.com.au
Phone: 0412388705