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How Strength Training Can Help Prevent Osteoporosis and Reduce Bone Loss

  • Writer: Kyle LaChance
    Kyle LaChance
  • Feb 27
  • 6 min read
Older woman lifting weights in gym, wearing pink. Group in background cheering, bright atmosphere, large windows, supportive mood.
A woman performs a barbell overhead press, a great bone & muscle building exercise, while supported by a group of fellow gym-goers

As we age, many things begin to change, whether due to lifestyle changes or just getting older. One of these things that many may not consider is a gradual decrease in bone mineral density (BMD), meaning maintaining strong and healthy bones becomes increasingly important as time goes on. At a certain point of BMD decrease, we enter the territory of Osteopenia, an earlier, less severe stage of bone loss, and if left untended to, this progresses to Osteoporosis. Osteoporosis, often referred to as the "silent disease," decreases BMD significantly, thus making them weaker and subsequently more susceptible to fractures. This condition is particularly concerning because many individuals are unaware they have it until after they experience a fracture, often from a minor fall or even a simple movement like bending over. In fact, according to the International Osteoporosis Foundation, osteoporosis causes more than 8.9 million fractures annually worldwide, equating to an osteoporotic fracture every three seconds.

Historically, the primary approach to osteoporosis treatment focused on dietary calcium, vitamin D supplementation, and medications aimed at slowing bone loss, such as bisphosphonates. While these interventions remain important, research over the past few decades has brought to the forefront the critical role of lifestyle factors, particularly physical activity, in both preventing and managing osteoporosis. Strength training has emerged as a key player, offering benefits that go beyond bone health, including improved muscle strength, balance, and overall quality of life. For more information on how strength training can prevent osteoporosis, visit our dedicated page: LFTwell.com/osteoporosis.


Understanding Osteoporosis

Osteoporosis is a condition characterized by decreased bone density and quality, leading to fragile bones. It's particularly common among older adults, especially postmenopausal women, due to hormonal changes that affect bone regeneration. According to the National Osteoporosis Foundation, approximately 10 million Americans have osteoporosis, with another 44 million at risk due to low bone density. Women are disproportionately affected, with about one in two women over the age of 50 expected to break a bone due to osteoporosis, compared to one in four men.

Bone health is influenced by a complex interplay of genetic and lifestyle factors. The current understandinf of osteoporosis posits that genetics play a significant role, with studies suggesting that up to 85% of bone mineral density (BMD) variation can be attributed to hereditary factors. However, lifestyle choices can either mitigate or exacerbate genetic predispositions. Factors that increase the risk of developing osteoporosis include:

  • Age: Bone density peaks in your 20s and gradually declines with age.

  • Hormonal Changes: Menopause leads to a drop in estrogen levels, accelerating bone loss in women.

  • Dietary Deficiencies: Inadequate intake of calcium and vitamin D weakens bones.

  • Sedentary Lifestyle: Lack of physical activity, especially weight-bearing exercises, leads to bone loss.

  • Smoking and Alcohol Consumption: Both can negatively impact bone health.

  • Certain Medications: Long-term use of corticosteroids and other medications can contribute to bone loss.

On the positive side, lifestyle modifications such as regular exercise, a balanced diet rich in calcium and vitamin D, and avoiding smoking and excessive alcohol can significantly reduce the risk of osteoporosis and even improve bone density in those already affected.

The good news is that bones are living tissues that can adapt and strengthen in response to certain stimuli, such as exercise. Strength training, in particular, has been shown to not only slow bone loss but also stimulate new bone growth, making it a powerful tool in the fight against osteoporosis. To learn more about specific exercises for bone health, check out LFTwell.com/bone-building.


The Role of Strength Training in Bone Health

Older man lifting a barbell in a gym. He wears a green shirt and gray pants. The gym has a rugged brick and concrete interior.
A man in the middle of performing a barbell deadlift, one of the best bone & strength building exercises there is.

Strength training, also known as resistance training, involves exercises that make your muscles work against a force, such as weights or resistance bands. This type of exercise not only builds muscle mass and improves coordination, but also places stress on bones, stimulating them to become denser and stronger.

For many years, the common belief was that individuals with osteoporosis should stick to low-intensity, light weight, and high-repetition exercises to avoid fractures or injuries. However, recent research has shifted this perspective, showing that high-intensity, high-weight, low-repetition strength training is not only safe but actually more effective in improving bone density and overall function in individuals with osteoporosis.

A pinnacle example of this is the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) study, which demonstrated significant improvements in bone mineral density, functional performance, and strength in postmenopausal women using high-intensity resistance and impact training (HIRIT). Participants safely performed exercises like deadlifts, overhead presses, and jump training under supervision, leading to meaningful and significant increases in bone health without adverse events.

This paradigm shift highlights that with proper guidance and supervision, high-intensity strength training can be a highly effective intervention for osteoporosis prevention and management.


Benefits of Strength Training for Osteoporosis

  • Stimulates Bone Growth: Strength training creates mechanical stress on bones, signaling the body to strengthen and rebuild bone tissue.

  • Improves Muscle Strength and Balance: Stronger muscles support better posture, coordination, and balance, reducing the risk of falls.

  • Increases Bone Mineral Density (BMD): High-intensity resistance training has been shown to improve BMD, particularly in areas prone to fractures like hips and spine.

  • Enhances Hormonal Health: Strength training stimulates the production of bone-supportive hormones like growth hormone and testosterone.


Getting Started Safely

If you’re new to strength training or have been diagnosed with osteoporosis, it’s essential to approach exercise safely and work at a pace and level that suits you. Begin with lighter weights and focus on proper form and work your way up from there. Working with a certified trainer who specializes in bone health can provide the guidance needed to progress safely to higher-intensity exercises.

Consistency is key—aim for two to three strength training sessions per week, gradually increasing weight and intensity as your strength and confidence improve. Even once a week can make a huge difference if you haven't strength trained before! For a safe, customized osteoporosis strength training program, explore LFTwell.com/bone-building.


LFT’s Evidence-Based Osteoporosis Training Program

At LFT, we understand the unique needs of individuals looking to improve bone health and prevent osteoporosis, and have extensive experience working with individuals who suffer from osteoporosis and related BMD deficiencies. Our resistance training program is built on the latest research, incorporating the high-intensity, low-repetition strength training protocols shown to be most effective for improving bone density and reducing fracture risk.

We’ve seen firsthand how this approach benefits our clients. Several individuals training with us have experienced improvements in bone mineral density, strength, balance, and overall confidence in movement. Our program is tailored to each client’s needs and abilities, ensuring a safe yet challenging workout that aligns with current scientific recommendations.

Whether you’re looking to prevent bone loss or gain control over your osteoporosis, our specialized program offers a supportive and effective path to stronger bones and better health. If you’re ready to take control of your bone health with a safe and effective training plan, visit LFTwell.com/osteoporosis or contact us today for a consultation.


Final Thoughts

Older Man lifting a barbell overhead in a gym, wearing a dark sleeveless shirt. Background features gym equipment and colorful walls. Focused expression.
A man performing a barbell overhead press

Strength training has evolved from being a cautious recommendation for those with osteoporosis to a cornerstone of prevention and treatment. With growing evidence supporting high-intensity, low-repetition resistance training, individuals can take proactive steps to strengthen their bones, reduce fracture risk, and improve overall health.

Remember, it’s never too late to start. With the right guidance and a personalized approach, strength training can be a safe and effective way to protect your bones and maintain an active, independent lifestyle.


Space Coast Bone Health Resources

For those looking for local resources to support their bone health journey, here are some of the best options in Brevard County:


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