Three Ways to Train With Us

We offer three distinct reformer experiences under one roof. Every session — regardless of format — is designed around current exercise science evidence and delivered by qualified instructors.

1. Ad Hoc Reformer Classes ➡️ Train When You Want

Our general reformer sessions are open to all fitness levels and can be attended on a casual or flexible basis. You do not need a program, a referral, or a specific health goal to join. Each session is structured around principles of progressive resistance, dynamic movement, and whole-body loading, so even a standalone class delivers a genuinely effective workout.
Strong spring settings, intentional exercise selection, and attention to technique mean you get more from 60 minutes on the reformer than most people get from another pilates or gym session.

Come when it suits you. Build it into your week when life allows. The evidence-based framework means every session counts.

2. Functional Movement Classes ➡️  Move Better, Move Safely

Our functional movement sessions are designed for clients continuing on from work they may have been doing with their physiotherapist, osteopath or other specialist. It suits those recovering from injury, some who are managing a chronic condition and others who are returning to exercise after a hiatus. Many clients without any specific conditions attend these functional movement sessions as part of their weekly regime to maintain and optimise their movement.

These sessions use the reformer as a precision rehabilitation tool. The adjustable spring resistance, supported positions, and controlled range of motion make it one of the most versatile platforms available for restoring movement quality and building functional capacity. Originally the reformer was designed by Joseph Pilates to get bed-ridden and injured soldiers to exercise, build strength and gain mobility whilst being fully supported laying down.

A brief intake assessment is completed before your first session. GP or specialist referral notes are welcome and encouraged.

3. Dedicated Programs ➡️ Bone Density and Longevity
Our dedicated program is for clients who want measurable, evidence-driven results over a structured 8–12 month timeline.
It is built around two goals that the research shows are inseparable:
Strong Bone Health.
From the late 40’s onward (and accelerating around menopause), bone density declines unless the skeleton is regularly loaded with forces that exceed its habitual set point. This program is specifically designed to deliver that stimulus through high-load reformer training combined with integrated weights, and also separate guided weight training without using the reformer machine.

Our dedicated program at High Street Movement is aligned with the protocols used in the LIFTMOR and MEDEX-OP trials, which are the two most significant Australian clinical trials on exercise and bone density to date.**

How the dedicated program works:
Baseline assessment. Before your program begins, we complete a comprehensive assessment covering strength, balance, mobility, posture, and fracture risk (including your FRAX score). If you have had a recent DXA bone scan, we incorporate the results. If not, we provide a template to request one through your GP.

Three times-weekly sessions – one private 1:1 session and 2 small-group sessions for beginners then 3 group sessions once appropriate as discussed with you in your consult. Sessions run for approximately 55 minutes per session, using strong spring settings and progressive loading with free-weights and body position relative to the spring (e.g further away = heavier, closer = lighter). Every session is structured to load the lumbar spine and hip – the two sites of greatest fracture risk – alongside balance and neuromotor training for enhancing capability in real-life scenarios to react swiftly and safely mitigating injuries and falls.

Tracked progress – Testing is repeated at 4, 8, and 12 months. You receive a written summary at each review showing exactly how your strength, balance, and posture have changed. DXA referral is recommended at 12 months to assess bone density response.
Long-term maintenance. After 12 months, clients transition to a maintenance model. Bone density and muscle strength require a continuous training stimulus. The program is designed to become a permanent part of your lifestyle.

NB: our program is designed for people who are currently in the healthy or lower end of the healthy range for bone density, and who are not considered to be at high risk of fracture. It is not designed for people who already have osteopoenia or osteoporosis, or who have been identified as having a high risk of fracture. If this applies to you, we recommend speaking with your GP for clearance to attend certain programs and obtain advice about the most suitable exercise approach for your individual needs.

The Devil is in the Detail!
Muscle strength (note that this is different to muscle ‘mass’ per se)* is one of the most powerful independent predictors of long-term health and survival. A major international meta-analysis found that resistance training
reduces the risk of all-cause mortality by 15%, cardiovascular disease mortality by 19%, and cancer mortality by 14%. Building strength is not just about how you look or feel today. It is one of the most evidence-supported investments you can make in your future.

* This is one of the most important distinctions in modern exercise physiology, and the evidence is now unequivocal. Strength declines 2 to 5 times faster than mass – the Health, Aging and Body Composition (Health ABC) study found strength declines at a rate 2-5 times greater than muscle mass loss in adults aged 70 to 79 over 3 years.

* Muscle Strength v muscle mass  – Hsieh MF, Wang SI, Hsieh HF, Huang MZ, Wang HH. Low muscle strength and mortality: Key risk factors in the National Health and Nutrition Examination Survey retrospective cohort study. Medicine (Baltimore). 2025 Oct 17;104(42):e45284. doi: 10.1097/MD.0000000000045284. PMID: 41189181; PMCID: PMC12537101.

** LIFTMOR – Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. 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 Feb;33(2):211-220. doi: 10.1002/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. doi: 10.1002/jbmr.3659. PMID: 28975661.

** MEDEX-OP –  Kistler-Fischbacher, M; Yong, JS; Weeks, BK; Beck, BR, A Comparison of Bone-Targeted Exercise With and Without Antiresorptive Bone Medication to Reduce Indices of Fracture Risk in Postmenopausal Women With Low Bone Mass: The MEDEX-OP Randomized Controlled Trial, Journal of Bone and Mineral Research, 2021

Why are our sessions longer than other studios or gym classes? 

Our 60-minute sessions allow for focused work on the feet, ankles and knees, building strength, control, stability and balance that underpin all other movement throughout the body. We prioritise the foundations in every session to optimise your movement and maintain a pain-free body.

More than just a place to exercise, we’re a welcoming community where everyone feels encouraged, supported, and inspired to achieve their personal goals at their own pace.

We look forward to assisting you in the studio. Download our app where you will find Introductory Offers: Get Started with The Orientation Starter Package – Intro Offer $275 which is 2 x private 1:1 lessons and 3 x small group classes or Introductory 10-class pack $330.

We are not a franchise, nor a big corporate. We’re a local small-business that takes pride in offering our neighbourhood with individualised support, quality and care.

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