Strength Training and Osteoporosis


Approximately 54 million Americans have osteoporosis or low bone mass, placing them at increased risk for osteoporosis.

This often-silent disease causes bones to become weak and fragile. Typically, there are no symptoms to indicate someone is developing osteoporosis.

Oftentimes, people aren’t diagnosed until they have a fracture, and by that point its too late.

Women are twice as likely to break a bone due to osteoporosis than men.

Weak bones easily fracture, the most common fractures occur in the hip, spine, and wrist. Each year over a million fractures are attributed to osteoporosis costing over $17 billion in acute and long-term care expenses.

Post fracture recovery can be difficult and it can create a diminished quality of life

Which is what this article is all about.

Why Strength Training is so important for women, especially over the age of 30.

Studies Confirm Strength Training Increases Bone Mass

There have been numerous studies which have shown Strength Training increases bone mass. One in particular was a one-year study where they used a strength training routine three days a week and showed in women, the more weight they lifted the greater the increase in total body bone mass density.

Another study done in 2007 had young women participate for five months in a resistance training program, and the conclusion was that strength training increased bone mass. 

Other Factors Help Bone Density

Strength Training may be one of the most important activities you can undertake for your bone health. Here are some of the others to consider:

  • Alcohol – Eliminate or Reduce Intake
  • Smoking – You shouldn’t be smoking anyway! Don’t you see the commercial of the lady talking through her throat tube? Come on!

  • Low Body Mass Index – Being underweight increases risk

  • Poor Nutrition – Not getting enough minerals in your diet

  • Vitamin D Deficiency – Over 50% of women diagnosed had low D levels

  • Eating Disorders

  • Not Eating Enough Protein – Protein is 50% of your bone.

  • Low Calcium Intake – Calcium is a very important mineral for bone health. If you don’t get enough from your diet consider supplementation.

How to Begin Strength Training to Improve Bone Health

If you are new to training with weights I recommend you find a competent coach. You can find one in your area or online.

Even if you have worked out before but have never implemented a basic program of progressive overload- it would be beneficial to work with a trainer/coach who can help you get started.

Do a little research and find a coach who has worked with people like yourself. If you need a recommendation I may know a guy. :)

You will learn to squat, press and deadlift. We will find the correct weight for you to start with. A weight that you can manage with confidence on your first day and then you will progress from that point.

A good coach will meet you where you are. You don't need to go crazy and crush yourself in the gym- getting super sore and sweaty.

This is about getting stronger to improve your bone density, muscular system and overall quality of life.

If you are still thinking "get stronger" means looking like a juiced-up bodybuilder, then get that image out of your head. The people who look like that got that way on purpose with a ton of effort and possibly some help from some other substances

Whatever your previous ideas about lifting weights are, let them go. Just let them go for a minute. It has the potential to change your life for the better within months.

Before you break a hip and find out you have osteoporosis, take action.

Start training with weights. There is a safe weight for everyone to start with. A good coach will find that weight for you. You will add a few pounds each week to your lifts and the process of improving your bone health is underway.

For more info on my coaching contact me at my email - or call 716-479-4469.