If you’ve been diagnosed with osteopenia or osteoporosis, you’ve probably been told to “be careful” with exercise. While caution is valid, inactivity can be more harmful to your body. The right kind of strength training can help maintain and improve your bone density, and it’s safer than you think.
Bones respond to load. That means they get stronger when you challenge them appropriately. Strength training can decrease your risk of progressing to osteoporosis if you currently have osteopenia.
High-impact exercises can be risky, but weight-bearing movements like squats, step-ups, and strength training are highly effective when guided by a trained professional.
Key Principles of Building Bone Density
- Start Light but Consistent: Load should be challenging, not risky. Think 2–3 sets of 8–12 reps.
- Focus on Form: Good movement patterns reduce injury risk and build joint support.
- Take a Full Body Approach: Think about picking exercises to work all the major muscle groups of the body.
Working with a physical therapist ensures your strength training is safe, effective, and personalized to your body. It’s never too late to make your bones stronger.
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