How Strength Training Helps With Osteoporosis and Bone Health

Strength training is one of the most effective ways to protect and rebuild bone health. Bone responds to load. When we lift weights or use resistance, we are applying stress. This signals our body to build stronger, denser bones. This means that strength training can help increase your bone mineral density, improve muscle strength and enhance balance and reduce falls risk. When done correctly it’s safe for most people with osteoporosis.

Not all exercise stresses the bones the same. The most beneficial options include:

• Resistance training: where you body works against an external force (e.g. free weights, machine exercises at gym)

  
  

• Weight‑bearing impact: where you apply more load through your bones (e.g. skipping, jumping, marching)

  
  

• Back‑strengthening work: exercises that help to strengthen your back (e.g. reformer Pilates)

  
  

• Falls and balance training: recommended for individuals at a greater falls and fracture risk.

  
  

If you have had a DEXA scan (bone density test), we can use these results to shape your exercise prescription. This ensures that you are completing the right type of exercises to target your area of concern (spine, hips, etc.).

If you are new to strength training it's safest to perform under guidance or supevision to ensure good technique and safe exercise progression. A physio or exercise physiologist can tailor a program to suits your needs and goals.

It’s never too late to start — and the benefits go far beyond stronger bones