Skip to main content

«  View All Posts

Personal Training | Balance

Conquering Osteoporosis: How Strength Training Can Empower Your Journey

September 1st, 2023 | 4 min. read

Conquering Osteoporosis: How Strength Training Can Empower Your Journey
Lindsey Smith

Lindsey Smith

Motion Specialist // EW Motion Therapy Homewood

Print/Save as PDF

Osteoporosis, a condition that weakens bones and makes them prone to fractures, might be more insidious than you think. It develops subtly over the years and can be diagnosed when a minor fall or impact results in a bone fracture, or during a routine bone scan. The question is, how can we combat this disease? Seeking the help of an expert can often be beneficial for ensuring your safety - physical therapists and personal trainers can be excellent allies in your journey toward healthy movement. We have both experts in-house at EW Motion Therapy, and they often work together to create a customized plan for your needs. But even if you decide that our services aren’t right for you, it is still essential to understand osteoporosis and how strength training can help. 


Download Our Personal Training Q&A!


Unmasking osteoporosis: more than just bone fractures

Often termed the 'silent disease,’ osteoporosis occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in severe cases, even from sneezing or minor bumps. Risk factors include aging, being female, menopause, low body weight, and smoking. Osteoporosis doesn't merely cause bone fractures. Its symptoms often manifest in ways that may not seem immediately connected to bone health. Have you noticed persistent back pain, loss of height over time, or a stooped posture? These could be signs of osteoporosis. The condition can also lead to decreased physical activity due to fear of fracture, ironically exacerbating the situation. It’s a vicious cycle that you can break with the right approach.

Strength training: your secret weapon against osteoporosis

Imagine if there was a method to increase your bone density, improve balance, and reduce the risk of falls. Enter strength training - a powerful ally in your battle against osteoporosis.


Strength training isn't just for bodybuilders. It's a vital part of maintaining overall health, especially for those with osteoporosis. Research shows that strength training can help increase bone density, improve balance, and reduce the risk of falls. One study found that postmenopausal women who engaged in a strength training program for one year experienced significant increases in their spinal bone mineral density. But it's not just about the numbers; it's about how you feel. Strength training can empower you, giving you the confidence to engage in physical activities without the constant fear of fractures.


Regarding strength training exercises for osteoporosis, starting slowly and gradually increasing intensity is crucial. Activities like weight lifting, resistance band workouts, and bodyweight exercises can all be beneficial. For beginners, starting with two sessions a week and gradually increasing frequency can yield promising results.  Any and all strength training is valuable, even with modifications to protect spinal integrity.


As we age, our bones naturally lose density. But there is always time to start a strength training regime. Simple exercises like walking, climbing stairs, or lifting groceries can improve bone health. For those looking for more structured bone-strengthening workouts for seniors, consider exercises like leg presses, bicep curls, and chair squats. Additionally, postural awareness, postural strengthening, and core stability are essential to protect the spine and reduce your risk of further injury or decline.


While gym equipment can be beneficial, it's not always necessary. Resistance bands, dumbbells, or household items like water bottles or canned goods can be effective weights. Remember, the goal is to challenge your muscles safely and effectively, not to lift the heaviest weights.

The role of a personal trainer 

You might think, "But I've never lifted weights before; how do I start?" This is where a personal trainer comes into the picture. A personal trainer can tailor a strength training routine that suits your fitness level and progresses comfortably. From beginner-level exercises like chair squats and resistance band workouts to more advanced routines involving weights, a personal trainer can guide you through every step to ensure you perform exercises correctly and safely, minimizing the risk of injury. They are a valuable resource to help reduce fear and increase your confidence in exercise.


Are you ready to take control of your health, strengthen your bones, and live life on your terms? With strength training and a personal trainer’s guidance, you can manage your osteoporosis symptoms and enhance your quality of life. Remember, every journey is unique, and what works for one person might not work for another. Always consult with a healthcare professional before starting any new fitness regimen. You can create an individualized plan that fits your needs and abilities with our trainers at EW Motion Therapy, but if you still have questions about what personal training can do for you, click the button below to download our answers to 20 frequently asked questions.


New call-to-action