Strength training and bone health

Strength Training for Bone Health: Evidence-Based Strategies to Prevent Osteoporosis

Osteoporosis—often called the “silent disease”—affects millions of Australians, especially adults over 40. While calcium and vitamin D are important, research consistently shows that strength training is one of the most effective ways to maintain and improve bone density as we age.

Why Bone Density Matters

Bone density naturally declines with age, increasing the risk of fractures, falls, and long-term mobility issues. The good news? Exercise, especially resistance (strength) training, can help slow, stop, or even reverse this process.

How Strength Training Builds Stronger Bones

Bones are living tissue. When you challenge them with resistance — like lifting weights — they respond by becoming stronger and denser. Numerous studies, including landmark reviews published in journals like Osteoporosis International and the Journal of Bone and Mineral Research, confirm that regular strength training increases bone mineral density (BMD) in adults, including those already diagnosed with osteopenia or osteoporosis.

Evidence-Based Guidelines: Frequency, Intensity, and Volume

Here’s what the research and leading health organizations recommend:

1. Frequency:

• Aim for 2–3 strength training sessions per week.

  • Source: Exercise and Sports Science Australia (ESSA), International Osteoporosis Foundation

2. Intensity:

• Use a weight that feels moderately challenging—about 70–85% of your one-repetition maximum (1RM).

• You should be able to complete 8–12 repetitions per set with good form, but the last few reps should feel tough.

  • Source: American College of Sports Medicine (ACSM), ESSA

3. Volume:

• Perform 1–3 sets per exercise for each major muscle group (legs, back, chest, arms, core).

• Focus on multi-joint movements like squats, lunges, push-ups, and rows, which load the spine and hips—the most common fracture sites.

4. Progression:

• Gradually increase the weight or resistance as you get stronger to continue challenging your bones.

5. Supervision & Safety:

• Especially for beginners or those with osteoporosis, working with a qualified trainer ensures correct technique and reduces injury risk.

Additional Tips for Bone Health

• Include impact activities (like brisk walking or light jogging) if safe for you, as these also stimulate bone growth.

• Balance and flexibility exercises (such as yoga or Pilates) can reduce fall risk.

Real-Life Results

At Evexia Wellbeing, we’ve seen clients over 40 not only gain strength but also improve their bone density scores over time—confirmed by follow-up DEXA scans and medical feedback. Our trainers are degree-qualified and experienced in safely guiding clients with osteoporosis or osteopenia through effective, individualized programs.

Take Action: It’s Never Too Late

If you’re concerned about bone health or have a family history of osteoporosis, now is the time to act. Strength training is a proven, safe, and empowering way to protect your bones for the long term.

Book a personalized assessment with us at Evexia Wellbeing to get started on a program tailored to your needs and goals.