As we age, our bodies undergo significant changes and maintaining bone health becomes increasingly important. Osteoporosis and osteopenia are common conditions that reduce bone density and increase the risk of serious fractures and falls as you age.
In fact, roughly one quarter of all women will eventually get osteoporosis and about half of all women will eventually get osteopenia. So this is something all women and some men should take seriously.
With stronger bones, you’ll be able to mitigate, prolong an possibly avoid the negative effects of osteoporosis and osteopenia. Fortunately, strength training is one of the easiest and powerful ways to do that. Strength training not only builds stronger bones, but also builds muscle and improves overall quality of life.
I’ll go over strength training in a minute, but first lets make sure you understand what osteoporosis and osteopenia are.
What are osteoporosis and osteopenia?
Osteoporosis
Osteoporosis is a condition where bones become weak, brittle, and more prone to fractures. It occurs when the body loses too much bone, makes too little bone, or both. This results in a decrease in bone density and strength, making bones more fragile.
Osteoporosis is often asymptomatic, so people may not know they have it until they break a bone.
Osteoporosis occurs when bone mass and mineral density decrease, or when the structure of bones changes. In other words, the bones become more porous. This can be due to a number of factors, including hormonal changes during menopause, a lack of physical activity, eating disorders, and other health problems.
Osteopenia
Osteopenia is often considered a warning sign — it’s the middle ground between healthy bone density and osteoporosis. Think of it as pre-osteoporosis, or a yellow light at an intersection, signaling the need for caution and preventive action.
Like osteoporosis, women with osteopenia have lower bone density than optimal, but not low enough to be classified as osteoporosis.
Who’s at risk?
Several factors increase the risk of developing osteoporosis and osteopenia:
- Post-menopausal status and associated hormonal changes
- Family history of osteoporosis
- Small, thin frame
- Smoking and excessive alcohol consumption
- Sedentary lifestyle
- Certain medications, particularly long-term corticosteroid use
- Medical conditions affecting bone health or nutrient absorption
The role strength training plays in bone health
Bone is living tissue, and just like muscle, it responds to resistance and weight-bearing activities by becoming stronger. Strength training stimulates bone remodeling, a process where old bone is broken down and new bone is formed. Over time, strength training helps:
- Slow bone density loss
- Improve balance and coordination
- Enhance muscle strength to protect and support joints
- Reduce the risk of falls and fractures
Getting started with strength training
Strength training is a key component of any comprehensive approach to bone health. Here are some practical tips:
- Start Early: Building strong bones before menopause creates a “bank” of bone density to draw on later in life.
- Prioritize Strength Training: Include 2-3 sessions per week focused on weight-bearing and resistance exercises like squats, lunges, and rows.
- Eat for Bone Health: Consume a diet rich in calcium, vitamin D, and magnesium. Think leafy greens, nuts, seeds, and fatty fish.
- Stay Active: Incorporate weight-bearing activities like walking, hiking, or dancing into your routine.
- Mind Your Lifestyle: Limit smoking and excessive alcohol, as these can weaken bones over time.
Strength training offers other benefits beyond bone health:
- Improved metabolism and weight management
- Enhanced mental health and reduced symptoms of anxiety and depression
- Better sleep quality
- Increased energy and vitality
What to do if you already have osteoporosis or osteopenia
If you’ve been diagnosed with low bone density, it’s never too late to take action. Even if you haven’t been diagnosed, following these guidelines are important in order to proceed safely and effectively:
- Consult Your Doctor: Before starting any exercise program, get clearance from your healthcare provider.
- Work with a Trainer or Coach: A professional familiar with osteoporosis can design a program tailored to your needs, focusing on safe movements that strengthen bones without risking injury.
- Emphasize Proper Form: Exercises like squats, deadlifts, and step-ups can be incredibly effective but must be performed with correct alignment to avoid undue stress on your spine and joints.
- Start Slow: Begin with bodyweight exercises or light weights, gradually increasing resistance as your strength improves.
- Incorporate Core Work: A strong core supports better posture, reducing the risk of spine fractures.
- Avoid High-Impact Movements: Jumping, running, and sudden twisting movements might not be safe depending on the severity of your condition.
- Stay Consistent: Even small, regular efforts can significantly improve bone health over time.
Effective weight training exercises to improve bone health
The first thing you should do is plan out a routine, so that you don’t have to think about what exercises you’re doing on a given day. This will help you more quickly adopt the routine as a habit.
At first, start with exercises you know and are comfortable with. There’s no need to do too many at the start and you can add and swap out exercises over the coming weeks and months.
The following exercises are safe and effective exercises you can include in your routine. A quick search on youtube will provide you with instructions if you are unsure about your form and technique.
- Squats: Build lower body strength and improve balance. Use a chair for support if needed.
- Deadlifts with Weights: Strengthen the back, glutes, and hamstrings while supporting proper posture. Start off with light weights and work up.
- Bicep Curls: Tone the arms and enhance grip strength.
- Wall Push-Ups: A low-impact way to build upper body strength.
- Step-Ups: Use a sturdy platform to improve leg strength and stability.
- Resistance Band Rows: Strengthen the upper back and improve posture.
Example strength training routine
Here’s an example of a simple weekly workout plan that I’ve used before:
Day 1:
Squats
Push-ups (modified if needed)
Rows with resistance bands
Day 2:
Walk or hike for 30 minutes
Core strengthening exercises like planks and bird-dogs
Day 3:
Step-ups
Overhead presses with light dumbbells
Deadlifts with proper form
Day 4:
Yoga or stretching to improve flexibility and balance
Repeat these exercises, gradually increasing resistance or adding repetitions as you grow stronger.
Final thoughts on strength training
As you prepare to begin strength training, consider these final thoughts and then get going!
- Incorporate Core Strengthening: A strong core supports spinal health and reduces the risk of falls. Small daily habits can make a big difference in building and maintaining stronger bones!
- Warm Up and Cool Down: Always start with a gentle warm-up to prepare your muscles and joints, and finish with stretching to maintain flexibility.
- Listen to Your Body: If an exercise causes pain or discomfort, stop immediately and modify as needed.
- Track Your Progress: Keep a journal to note the weights, repetitions, and sets you complete, and celebrate your milestones.
More tips for improving bone health
In addition to strength training, there are other things you should consider in your goal if improving your bone health:
Vitamins, supplements and your diet
Prioritize Calcium and Vitamin D Intake. Calcium is the building block for bones, and vitamin D helps the body absorb it.
Maintain a Balanced Diet with Bone-Supporting Nutrients. Nutrients like magnesium, vitamin K, and protein are vital for bone health.
Eat a variety of whole foods, including nuts, seeds, beans, fatty fish, eggs, and colorful vegetables (especially dark greens)
Limit bone-depleting substances
Excessive alcohol, caffeine, and smoking can reduce bone density over time. Keep alcohol intake moderate (one drink per day or less), limit caffeine to one to two cups of coffee per day, and avoid smoking.
Focus on Posture and Fall Prevention
Poor posture and falls can lead to fractures in weakened bones. Practice good posture with core-strengthening exercises like Pilates or yoga. Ensure your living space is free of tripping hazards, and wear supportive footwear.
Strength training isn’t just for athletes or bodybuilders; it’s an essential practice for anyone looking to maintain strong bones and vibrant health as they age.
Whether you’re preventing bone disease or managing a diagnosis, lifting weights and prioritizing bone-friendly habits can help you stay active, independent, and thriving for years to come.
Ready to get started? Join a supportive program like Body Reset to build strength (schedule a complimentary coaching session where we can determine if Body Rest is a good match for you) improve balance, and nourish your bones—all while learning habits that align with your natural rhythms. Your body will thank you!
Juliet Cullins is a Board Certified Health & Wellness Coach (NBC-HWC) and also a Registered Diagnostic Medical Sonographer (RDMS). As a health coach, she focuses on holistic health and healing practices melding the eastern and the western worlds together!