Strength Training for Osteoporosis: A Safe Beginner Plan

Maybe your mum broke a wrist from a simple fall. Maybe a scan has shown you have low bone density, or you have been told you have osteoporosis and now you are scared to lift anything heavier than a kettle. I understand that fear. But in my experience coaching women and men in their 40s, 50s and beyond, the right kind of strength training for osteoporosis is one of the most empowering things you can do. It needs to be done carefully, with the right advice, and built up slowly. Here is how.

Before you start: if you have osteoporosis, have had broken bones, spinal fractures, or are recovering from a fracture, speak to your GP or a physiotherapist before starting a new exercise programme. They can tell you what is safe for you. This article is general information only.

Why strength work matters for bones

The NHS page on preventing osteoporosis explains that two types of exercise are particularly important for bone density:

• Weight-bearing exercise, where your feet and legs support your weight, such as walking, running, skipping, dancing and aerobics.
• Resistance exercise, which uses muscle strength. The pull of the tendons on the bones boosts bone strength. Examples are press-ups, weightlifting and gym equipment.

The NHS also notes that swimming and cycling are not weight-bearing, so although they are great for your heart, they do less for bones.

The Royal Osteoporosis Society’s guide to exercise for bones says most people with osteoporosis can exercise safely, recommends combining impact and strength exercise, and points out that balance exercises help reduce the risk of falls. It also reminds people that exercise supports bone health but does not replace osteoporosis medicine if you have been prescribed it.

Strength training for osteoporosis: the principles I follow

1. Get cleared first. Know your diagnosis, any fracture history and any movements your physio wants you to avoid.
2. Start light and build gradually. Bones and muscles respond to a challenge, but only if you can do it with good form. Increase the weight a little at a time, over weeks.
3. Keep your spine long. I teach a neutral, tall spine on every exercise. Hinge from the hips rather than rounding through your back.
4. Control every rep. Two seconds up, two seconds down. No jerking or swinging.
5. Train balance too. Stronger legs plus better balance means fewer falls.
6. Stop if it hurts. Sharp or new pain, especially in your back, means stop and check with your GP or physio.

Movements to discuss with your physio

Advice differs from person to person, especially if you have had spinal fractures. Ask your physio about deep forward bends, heavy loaded twisting, sit-ups and crunches, and high-impact jumping. Do not assume they are fine, and do not assume they are banned. Get advice that fits you.

A beginner strength routine for bones

Twice a week, on non-consecutive days. Do 2 rounds in weeks 1-2, then 3 rounds. Rest 60-90 seconds between exercises. Use a sturdy chair and wall for support.

1. Sit-to-stand: 10 reps. Stand up from a chair without using your hands if you can, sit down slowly. Harder: hold a light dumbbell at your chest.
2. Wall push-up: 10 reps. Hands on the wall at shoulder height, body straight. Harder: hands on a kitchen worktop.
3. Band row: 12 reps. Loop a band around a sturdy post, pull elbows back, squeeze shoulder blades, keep chest tall.
4. Step-ups: 8 each leg onto the bottom stair, holding the banister.
5. Hip hinge with a broom: 10 reps. Hold a broom along your back touching head, upper back and tailbone. Push hips back with a slight knee bend and keep all three contact points. This teaches you to bend without rounding.
6. Calf raises: 15 reps, holding the worktop. Up on your toes, lower slowly.
7. Standing balance: 20-30 seconds each leg, one hand hovering over the worktop.

When you can do 3 rounds comfortably, progress one thing at a time: a slightly heavier weight, a slower lowering, or a harder version of one exercise. If your physio is happy, the Royal Osteoporosis Society suggests impact work such as heel drops can be added for extra bone loading.

For more on why this matters, read my post on strength training for bone health, and for falls prevention, try these balance exercises for adults.

Everyday habits that support your bones

• Walk most days. It is weight-bearing and easy to fit around family life.
• Carry the shopping. The ROS counts everyday tasks like carrying shopping and gardening as strength work. Split heavy bags between both hands.
• Look at food and vitamin D. The NHS page also covers calcium and vitamin D. Ask your GP whether you need a supplement.
• Cut trip hazards at home. Toys on the stairs are a classic one in family homes.

Menopause and bones

Bone loss speeds up for many women around the menopause, which is why I start talking about strength training with women in their 40s. If that is where you are, my menopause workout plan puts strength, impact and balance together in one week.

Where a small-group class fits

Many people with low bone density feel nervous in a busy gym. In a group of 10 or fewer, I can watch your form, give you the easier option and make sure you never feel rushed. Please tell me about your diagnosis and any advice from your physio before your first session. My SYP Built To Last strength class for 35+ focuses on controlled, functional strength: squats, carries, pushes, pulls and balance work, all scaled to you.

FAQs

Is it safe to lift weights with osteoporosis?

For most people, yes, once cleared by a GP or physio, and with good technique and gradual progress. The Royal Osteoporosis Society says most people with osteoporosis can exercise safely. Get personal advice if you have had fractures.

What exercises should you avoid with osteoporosis?

It depends on your situation. Ask your physio about deep forward bending, loaded twisting, sit-ups and high-impact jumping, especially if you have had spinal fractures.

Can strength training improve bone density?

The NHS says weight-bearing and resistance exercise are particularly important for improving bone density. Results take months and work best alongside any treatment your doctor prescribes.

How often should I do strength training for osteoporosis?

Two sessions a week is a sensible starting point, in line with NHS adult guidelines on strength work. Build up gradually, as the ROS advises.

Book your first class

If you have had the go-ahead from your GP or physio and want careful, coached strength work, come along. SYP Bootcamp runs 45-minute small-group classes in a church hall in Archway N19, max 10 people, £15 a class, with easier and harder options for every exercise. Book your £15 class here or call or WhatsApp me on 07301 512215 so we can talk through your needs first. If you would prefer 1-1 sessions that work around your diagnosis, see my injury-safe personal training in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.