How resistance training will strengthen your bones and slow down osteopenia
Wish I had a more interesting title for this post, but I want to be clear, so here we go!
Our bones aren’t just our scaffolding, and we don’t often think about their well-being as we go about our day-to-days. Bones are living tissue that gain mileage (aka get older) just like our muscles, and they respond very well to the forces we place on them through load-bearing exercise to prevent loss of density – regardless of age.
Practising strength training is known to increase or preserve bone mineral density, especially in people at higher risk of bone loss (for example, postmenopausal women and older adults).
Below I’ll cover the research (if you want to read it) and give practical, safe exercises you can carry out in the gym or a home set-up if you’re not a gym person.
What the research shows (short version)
- Multiple systematic reviews and meta-analyses find that exercise programs that include resistance training increase bone mineral density at clinically important sites (lumbar spine and femoral neck) compared with usual activity or non-exercise controls.
- Effects are small-to-moderate but clinically meaningful because even small improvements or the prevention of decline reduce fracture risks over time.
- Exercise programs that emphasise progressive overload and moderate-to-high intensity (rather than only low-load, high-rep work) tend to produce larger gains in spine bone mineral density and hip / femoral neck bone mineral density. Some recent analyses show high-intensity protocols (when appropriate and supervised) outperform low-intensity approaches.
- Combining resistance training with other osteogenic stimuli (jump training for example) or pairing it with aerobic work often produces additive benefits, but resistance training alone already delivers measurable bone benefits.
It’s a win-win for load-bearing exercise.
Exercise program guidelines
These are general recommendations drawn from trials and clinical guidance.
- Frequency: Aim for 2–3 resistance sessions per week targeting major muscle groups.
- Intensity & load: Use moderate-to-high intensity. For many people, that means working at a load that allows 8–12 reps per set for 2–4 sets but always leaving 2-3 repetitions in reserve. Not training to muscular failure is imperative to prevent the risk of injury. This is valid for all age groups, to be honest. Progressively increase load (or reps) as strength improves.
- Exercise selection: Favour multi-joint, load-bearing compound moves that load the hip and spine, e.g., squats, deadlifts, step-ups, hip bridges, loaded carries. These transmit larger forces through bone than isolated single-joint machines.
- Progression: Gradually increase resistance (load), then volume (sets/reps), or complexity (unilateral variations, range of motion) — the key is progressive overload so bone gets a new stimulus.
- Include impact or high-velocity components if appropriate: Short bouts of jumping, hopping, or fast concentric lifts (for those able) can be osteogenic when safely programmed. High-velocity resistance training has shown benefits in older adults in recent studies.
- Consistency: Bone remodelling is a slow process — meaningful changes typically require months to years of consistent training. It’s a good idea, therefore, to make it playful, enjoyable, perhaps adding a few goals and challenges. Maintenance of training is crucial.
Safety first
Most adults will benefit from resistance training, but people with advanced osteoporosis, recent fractures, uncontrolled medical conditions, or certain spinal problems should consult a healthcare provider before starting high-load lifts. Programs can, of course, be adapted with alternatives. Supervision by a qualified trainer or physiotherapist is recommended when starting. The following is an example program not a personal exercise prescription.
Let’s put this altogether with a sample program
1. Warm-up: mobility movement preparation.
2. Goblet squat: 2–3 sets × 8–12 reps (leave 2-3 reps in your reserve)
3. Hip hinge movement: 2–3 × 8–12.
5. Inverted row: 2–3 × 8–12.
6. Push-up variation: 2-3 x 8-12 reps.
6. Loaded carries: 2 × 30–60 seconds.
7. Jumping 5 sets of 2-3 jumps.
Check out the videos below that demonstrate a few options following the above guide.
Progress loading when you can do extra reps comfortably — add weight or a set. Keep rest 1–2 minutes between sets. This is a practical, progressive template many studies mimic.
Summary
Progressive resistance training is a proven, practical way to build and preserve bone density. It works through well-understood mechano-biology, produces measurable increases (or reduces declines) in clinically important bone mineral density sites, and provides muscle and balance benefits that further lower fracture risk. For most people, especially postmenopausal women and older adults, a consistent, progressively overloaded resistance program performed 2–3 times per week provides one of the best lifestyle defences against osteoporosis and fractures.
Talk to your friendly neighbourhood trainer / clinician who can create a safe and progressive plan.
Yours in health
Jamie Hunter
Your friendly neighbourhood trainer
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References and further reading
- Mohebbi R., Exercise training and bone mineral density in postmenopausal women: a systematic review and meta-analysis. 2023.
- Wang Z., Network meta-analysis: comparative efficacy of resistance training protocols on BMD. 2023.
- O’Bryan SJ., Progressive resistance training increases hip BMD and strength in older adults (systematic review). 2022.
- Chang X., Regulation of bone health through physical exercise (mechanisms review). 2022.
- Exercise is Medicine — “Exercising with Osteoporosis” (practical exercise guidance).