Strength Training for Bone Health
Bone is living tissue that adapts to mechanical loading. Resistance training and suitable weight-bearing activity can contribute to a broader bone-health strategy — alongside medical care where it's needed.
Progressive resistance training, weight-bearing movement and balance work each contribute to bone and fracture-risk outcomes. Individual programming matters — especially with osteoporosis.
How bone responds to training
Bone tissue remodels in response to mechanical load. Resistance training, weight-bearing movement, and — where appropriate — impact activity provide the stimulus that supports bone maintenance across life.
Training qualities worth building
- Progressive resistance
- Weight-bearing movement
- Training all major muscle groups
- Impact activity where clinically appropriate
- Balance training to address fall risk
- Consistency measured in months and years
Improving strength and balance can reduce factors associated with fracture risk — even when changes in bone mineral density are modest.
Suitable exercise examples
- Squat variations
- Leg press
- Hip hinge patterns
- Step-ups
- Rows and presses
- Loaded carries
- Calf raises
- Appropriately selected impact activities
- Seek individual guidance from your medical or allied-health team before high-impact activity
- Same for heavily loaded spinal movements or deep flexion under load
- Bring your DEXA and clinical information to your first coaching session
Protein intake also contributes to musculoskeletal health, and available evidence does not support the common fear that adequate protein automatically harms bone health [5,6].
Training may support bone health, but we don't promise it will 'reverse osteoporosis'. Bone health is best managed as a team effort.
- 1.Bone responds to load — training is one of the levers you control.
- 2.Strength + balance together can reduce fracture-risk factors even when density changes modestly.
- 3.Osteoporosis needs individualised programming with your medical team.
Evidence and references
- [5]Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group — Bauer J et al. JAMDA, 2013.
- [6]A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults — Morton RW et al. British Journal of Sports Medicine, 2018.
Related resources
Strength Training After 40: Why It Matters More Than Ever
Learn how strength training can support muscle, movement, confidence and independence as you get older.
Protein and Strength Training After 40
General guidance on protein, meal distribution and supporting recovery and muscle health.
Balance Training: More Than Standing on One Leg
Learn how strength, coordination, movement and reaction contribute to better balance.
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