Strength Training for Osteopenia & Osteoporosis: Building Stronger Bones

Strength Training for Osteopenia & Osteoporosis: Building Stronger Bones

Osteopenia and osteoporosis are conditions that weaken bones, increasing the risk of fractures and reducing overall quality of life. While both conditions involve bone loss, osteoporosis is the more advanced stage, leading to greater fragility. Fortunately, strength training is a powerful tool for maintaining and improving bone health.

How Strength Training Supports Bone Health

Bone is a living tissue that responds to mechanical stress. Strength training, also known as resistance training, places stress on bones and stimulates bone-forming cells called osteoblasts. This process encourages the body to build stronger, denser bones, which can slow or even reverse bone loss.

Key Benefits of Strength Training for Osteopenia & Osteoporosis

1. Increases Bone Density
   Regular strength training helps slow the decline in bone mineral density and can, in some cases, lead to small increases in density over time.

2. Improves Muscle Strength
   Stronger muscles improve overall stability and reduce the risk of falls, which is crucial for individuals with weaker bones.

3. Improves Balance & Coordination
   Resistance exercises help develop neuromuscular control, reducing the likelihood of falls and fractures.

4. Supports Joint Health
   Strength training improves the function of surrounding muscles, providing better support and reducing stress on joints.

5. Boosts Overall Functional Fitness
   Everyday activities like carrying groceries, climbing stairs, or getting up from a chair become easier with increased strength and endurance.

Best Strength Training Exercises for Bone Health

A well-rounded targeted strength program should focus on weight-bearing and resistance exercises that target major muscle groups.

Recommended sessions p/wk: 2-3 x 30-60min

Recommended sets/reps: 2-3 x 6-12 reps 

Some of the most effective exercises include:

• Weight-Bearing Exercises: Squats, lunges, step-ups

• Upper Body Strength Work: Shoulder and bench presses, rows, push-ups

• Core Stability Work: Planks, dead bugs, bird-dogs

• Resistance Band Exercises: Rows, crab walks

• Machine or Free Weight Training: Leg press, deadlifts, chest presses, squats

• Jumping, Hopping or Skipping:  Dependent on bone mineral density. 

Safety Considerations

When starting a strength training program for osteopenia or osteoporosis, it’s essential to:

• Start Slow & Progress Gradually: Begin with light resistance and focus on proper technique before increasing intensity.

• Prioritise Posture & Form: Avoid movements that involve excessive spinal flexion (e.g., heavy sit-ups or forward bends) to reduce fracture risk.

• Work with a Professional: A qualified exercise physiologist can design a safe and effective graded program tailored to your needs.

• Listen to Your Body: Pain or discomfort is a signal to modify or stop an exercise.

Building a Long-Term Strength Routine

Consistency is key when it comes to bone health. Aim for at least two to three strength training sessions per week, incorporating a variety of weight-bearing and resistance exercises. Combining strength training with weight-bearing aerobic activities like walking or hiking further enhances bone health.

Final Thoughts

Strength training is a cornerstone in managing and preventing further bone loss in individuals with osteopenia and osteoporosis. With the right approach, it’s possible to build stronger bones, improve balance, and maintain overall function. If you have been diagnosed with either condition, consider working with an exercise physiologist to create a personalised program that supports your long-term bone health.