At BeFit Training Physiotherapy, we’ve started to notice a pattern in some of the “healthy” habits common across the Eastern Suburbs, one that may be quietly setting people up for weaker bones later in life.
When Fitness Forgets Strength
Most of the clients we see are active: running, cycling, or doing reformer Pilates several times a week. But comparatively few lift weights. That’s worth addressing, because bone needs regular mechanical load from resistance training to stay strong. Without it, density can decline, balance can suffer, and fracture risk can climb over time. Mobility work and cardio are valuable, but they don’t provide the same loading stimulus as true resistance training.
The Calcium Question
Dairy once carried most Australians’ calcium intake. Now, oat and almond milk dominate café menus. The good news is that, contrary to a common assumption, most plant-based milk sold in Australia today is fortified with calcium, and an Australian audit found no significant difference in calcium content between fortified plant milks and cow’s milk. Where plant milks tend to fall short is in other nutrients, particularly iodine, vitamin B12 and protein, so it’s worth checking the label rather than assuming any plant milk matches dairy across the board. If you’re relying on plant milk as a calcium source, choosing a fortified option and checking the nutrition panel is the practical takeaway.
Weight Loss Medications and Muscle Mass
Medications such as GLP-1 receptor agonists (including semaglutide, sold as Ozempic or Wegovy) are increasingly common across Sydney, and are prescribed by GPs to help manage blood sugar and body weight. Clinical trial data shows that a meaningful proportion of the weight lost on these medications, often around a third to a half, comes from lean muscle mass rather than fat. It’s worth being clear that this isn’t unique to these medications: any method of significant weight loss, including dieting or bariatric surgery, shows a broadly similar pattern. Less muscle means less loading on bone, which is why this matters for long-term bone health regardless of how the weight loss occurred.
The encouraging finding is that this is manageable. Research shows that combining adequate protein intake with structured resistance training can substantially preserve, and in some cases even increase, lean mass during GLP-1 treatment. This is a reason to plan for it, not a reason to avoid appropriate, doctor-prescribed treatment.
A Pattern Worth Paying Attention To
Put together: relatively low uptake of strength training, some uncertainty around calcium intake, and increasing use of medications that can reduce muscle mass. We don’t have local data confirming these trends are already producing a measurable rise in fractures or osteoporosis in the Eastern Suburbs specifically, but as clinicians, we think the combination of risk factors is worth paying attention to now rather than waiting to see how it plays out over the coming decades.
What You Can Do
Reintroduce structured strength training, ideally two to three sessions a week targeting major muscle groups. Choose calcium-rich foods, or fortified alternatives if you rely on plant milk, and check the nutrition panel rather than assuming. If you’re using a GLP-1 medication, prioritise protein intake and combine it with resistance training to help protect lean mass. A physiotherapist or accredited trainer can help build a safe, progressive programme that builds, rather than just tones, muscle and bone. If you’ve already been diagnosed with low bone density or osteoporosis, our ONERO Osteoporosis Programme is specifically designed around this.
Sydney’s Eastern Suburbs are full of fit, health-conscious people. But health isn’t only about fitness trackers or body composition. It’s about the unseen scaffolding that keeps us moving for life. Strong bones still matter.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Watson SL, Weeks BK, Weis LJ, et al. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018.
Harmer M, et al. How Do Plant-Based Milks Compare to Cow’s Milk Nutritionally? An Audit of the Plant-Based Milk Products Available in Australia. Nutr Diet. 2025.
Noronha JC, Van Gaal LF, Neeland IJ, Fitch A, Pfeiffer AFH, Chiavaroli L, Kendall CWC, Sievenpiper JL. Optimizing GLP-1 Therapies for Obesity and Diabetes Management. Obesity Pillars. 2025.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
