Resistance Training for Osteoporosis & Osteopenia: How to Build Stronger Bones
If you’ve been diagnosed with osteoporosis or osteopenia, you might be wondering what type of exercise is best for protecting your bones. At Beachside Exercise Physiology, we specialise in safe, effective exercise programs for bone health that help you get stronger, improve balance, and reduce your risk of fractures.
One of the most effective strategies? Resistance training for osteoporosis and osteopenia.
Understanding Osteoporosis and Osteopenia
Osteopenia means your bone mineral density is lower than average but not yet at osteoporosis levels.
Osteoporosis is when bone density is significantly reduced, making bones more fragile and prone to fractures.
Both conditions are common in older adults, especially postmenopausal women, but men can also be affected. Many people don’t realise they have low bone density until they experience a fracture — making early prevention and targeted exercise programs essential.
Why Strength Training is Good for Bone Health
Bones are living tissue. When you perform weight-bearing exercises and resistance training, you place healthy stress on bones, stimulating them to adapt and get stronger.
Benefits of Resistance Training for Low Bone Density:
Stimulates bone growth by increasing load on the skeleton.
Builds muscle strength to support joints and protect against falls.
Improves balance and coordination to lower fracture risk.
Enhances posture to counteract stooping or spinal curvature.
Safe Resistance Training for Osteoporosis & Osteopenia
If you have osteoporosis, it’s important to exercise with good technique and a program tailored to your needs. Our exercise physiologists specialise in:
Progressive Overload – Gradually increasing weights to encourage bone adaptation.
Targeted Muscle Groups – Working hips, spine, legs, and upper body for maximum bone benefit.
Weight-Bearing Moves – Squats, step-ups, and light impact (when safe) to stimulate bone density.
Posture & Core Focus – Avoiding deep forward bends and sudden twists to protect the spine.
Best Strength Training Exercises for Bone Health
While your exact program should be personalised, some commonly prescribed osteoporosis-friendly exercises include:
Squats or Sit-to-Stands – Strengthen legs, hips, and spine.
Hip hinge – Build spinal and hip strength.
Overhead Press – Targets shoulders and upper spine.
Step-Ups – Improve leg strength and balance.
Resistance Band Rows – Strengthen upper back and support good posture.
How Often Should You Train?
For best results, aim for two to three resistance training sessions per week. Include balance, mobility, and flexibility training to help reduce your risk of falls and maintain overall independence.
Why Choose Beachside Exercise Physiology for Bone Health
At Beachside Exercise Physiology, we create individualised exercise programs for osteoporosis and osteopenia. We:
Assess your bone health, movement patterns, and medical history.
Design a safe, progressive strength training plan tailored to your needs.
Offer in-clinic, home-based, or telehealth exercise guidance.
Work closely with your GP or specialist to ensure your program is medically appropriate.
Our goal is to help you build strength, confidence, and independence — so you can live life on your terms.
Take the First Step Toward Stronger Bones
Don’t wait for a fracture to take action. Whether you’re looking to improve bone density, reduce pain, or simply feel stronger, our team is here to help.
📞 Call Beachside Exercise Physiology today to book your initial assessment and start your personalised osteoporosis exercise program.