Training
Strength training for osteoporosis
For years, women with low bone density were told to avoid heavy lifting. Research now points the other way, when training is supervised and progressive.
What the LIFTMOR trial found
In the LIFTMOR trial, published in 2018, postmenopausal women with low bone mass completed two supervised 30-minute sessions a week for eight months, using exercises such as deadlifts, squats and overhead presses at high intensity, plus impact training. Compared with a low-intensity home program, they improved bone density at the spine and hip, gained strength and function, and the training was well tolerated under supervision.
Why load matters
Bone responds to forces that are heavier than everyday life. Light weights and walking are good for health but usually are not enough to change bone density. The key is building up gradually, with good technique, to loads that challenge you.
How to start safely
Get medical clearance first, especially if you have had a recent fracture. Learn the movements with a qualified professional. Start light and progress steadily. Train consistently, at least twice a week. Avoid deep forward rounding of the spine under load. Add balance work to reduce fall risk.
Who should wait
Women with a fracture in the past year, those who use a walker or cane, and those who are very frail need an individual plan before group training. That is not a reason to do nothing; it is a reason to start with medical care.
This guide is for education only and is not medical advice. Talk with your own doctor before starting a new exercise program.
Start with a 10-minute conversation.
A complimentary phone call with Dr. Spielberg or Dr. Grathwohl to walk through the program and whether it fits you. The call is informational and is not medical advice.