Strength Classes with Maddie – Exercise Physiologist at SmartMoves
Hi everyone, my name is Madeleine and I am the Exercise Physiologist (EP) here at SmartMoves. I’d like to give you a clearer understanding of what I do and how I can help you build strength, improve bone density, and support your long-term health.
At SmartMoves, I provide comprehensive initial consultations, individual 1:1 exercise sessions, and structured group strength classes on Tuesdays and Thursdays. A major focus for many of our clients is building and maintaining muscle mass and protecting bone mineral density — particularly for those with osteopenia, osteoporosis, or those wanting to age well and remain strong and independent.
Initial Consultations
Your starting point is a detailed 1:1 consultation. This is grounded in a biopsychosocial approach, meaning we look at your physical health, medical history, lifestyle, stress levels, previous injuries, and most importantly, your goals.
We complete structured movement and strength testing to identify imbalances, weaknesses, or areas requiring attention. Where appropriate, AxIT strength testing is used to establish an objective baseline. This allows us to measure progress over time and ensure that your program is appropriately challenging.
From here, you may receive a personalised home exercise program, commence 1:1 training, or transition into the strength classes with a clear plan in place.
1:1 Exercise Sessions
Individual sessions are built around the goals we establish together. For many clients, this includes progressive resistance training to increase muscle mass and stimulate bone adaptation. Strengthening the hips and spine is particularly important for improving or maintaining bone mineral density and reducing fracture risk.
Sessions are tailored, progressive, and closely monitored to ensure correct technique and appropriate loading. This allows us to safely increase resistance over time — which is essential for meaningful improvements in strength and bone health.
Strength Classes
Our group strength classes are structured, progressive, and full-body sessions lasting 45 minutes. The class is organised into five stations, each containing two exercises. Throughout the session, you rotate through all stations, ensuring that the entire body is trained.
The stations include:
Reformer
Bench with leg extension and leg curl attachment
Gym system with multiple cable attachments
Free weights
Mat-based exercises
Each station is programmed with a clear strength focus, typically working within three sets of eight to twelve repetitions. This rep range is strongly supported in the literature for building muscle (hypertrophy) and improving strength when paired with appropriate load.
Importantly, we cycle through the same core exercises over a structured block of time. This is intentional. Strength is built through progressive overload and consistency. By starting at point A and gradually increasing load, control, or capacity over several weeks, we can objectively move you toward point B. Repeating key movements allows us to refine technique, safely increase resistance, and clearly track progress.
This differs from general circuit-style training where exercises frequently change and progression is difficult to measure. Here, the goal is measurable improvement in strength and loading capacity — both of which are critical for maintaining or improving bone density.
Strength training places controlled mechanical stress on the body. Bone responds to this stress by adapting. Without sufficient load, bone density does not improve. That is why structured, progressive resistance training is essential — particularly for the hips and spine, which are common fracture sites.
These classes are designed to be supportive, structured, and purposeful. The aim is not just to “feel worked,” but to get stronger in a measurable way that supports long-term health, independence, and resilience.
If you are unsure where to begin, booking an initial consultation is the best first step. From there, we can determine the most appropriate pathway to help you build strength safely and effectively.
