As a personal trainer and yoga and Pilates teacher, I can learn a lot about what students and clients might need out of class by paying attention during set-up. I may scope if someone is having trouble getting on the floor, or whether they’re chatty or subdued, or moving slower than normal or seem especially energetic. Like any trained fitness instructor, I ask about injuries or limitations before making assumptions and to help inform modifications during instruction.
There was one particular class where a discussion about osteopenia and osteoporosis struck up amongst students as they were settling in–they were asking which meds were being taken or not taken, comparing notes on lab results, which doctors they’ve been to, etc. Two big things occurred to me as these women chatted: 1. unless someone tells you they have a bone density issue, there’s no way to know if they have this condition, 2. there appears to be a lot of confusion around what’s appropriate for bone health whether you have osteoporosis or are trying to prevent it.
Given that about 10 million Americans have osteoporosis–80% of whom are women–and another whopping 44 million are at risk of developing lowered bone density, it’s worth getting up to speed on how to keep bone healthy and how to improve bone health.
Why it’s important to keep bones strong
Our bones are regenerative meaning they’re in a constant state of breaking down and rebuilding. When we’re young, the processes of breaking down and rebuilding move at an equal rate, but this starts to slow in our 30s (!). During perimenopause, we can lose .5 - 1% of bone mass per year and we can lose up to 20% of bone density in the 5-7 years following menopause without intervention. This lower bone density is what defines osteopenia and osteoporosis, which leads to higher risks of bone fractures while exercising or during falls.
How does strength training increase bone density?
Muscle and bone strengthening go hand-in-hand. When we’re exercising to strengthen muscle, the muscles tug on the bones, stressing them and requiring them to start the rebuilding process. How simple is that?
How to improve bone strength
Even though it’s inevitable that our bones will stop naturally rebuilding at the same rate they break down, the great news is that routine exercise can help improve bone strength. Here are some of the qualities of exercise that are especially useful for improving bone strength:
Resistance: Creating tension in muscles helps build muscle and therefore trigger bones to start rebuilding.
Weight-bearing: Exercise that includes carrying body weight and forces you to resist gravity is ideal, especially if you use multidirectional forces like moving side-to-side and front-to-back. While activities like swimming and biking are great cardio options, they don’t require bearing weight and are not effective for building bone strength.
Impact: The higher the impact, the more your bones will strengthen. Anything that involves jumping is a great way to get maximum impact. Think running and jogging, aerobics, jumping jacks, jump rope and stair climbing.
High velocity, especially with sudden changes of direction: Activities like tennis, dancing, and step aerobics keep you moving fast and changing direction quite a bit and puts healthy stress on bones to help them rebuild.
Balance-building: While activities that help improve balance don’t help strengthen bones or muscles per se, improving balance can help prevent falling and can be seen as bone-protecting.
Weight-training for bone density
Below are three upper body and three lower body exercises for bone strength. I recommend doing a circuit of these exercises, performing 1-3 sets of 8-10 repetitions.
Alternating “L” raise to lateral raise:
Stand with feet hips-distance and parallel with softly-bent knees.
Hold a 3-5 lb weight in each hand with arms down and palms facing into the body.
Lift left arm forward and right arm out to the right until both wrists are in-line with shoulders, making an “L” shape.
Lower arms to starting position and then lift each arm out wide, making a “T” shape with the arms.
Continue alternating sides and alternating “L” and “T” shapes with the arms.
Serve up, serve wide:
Stand with feet hips-distance and parallel with softly-bent knees.
Hold a 3-5 lb weight in each hand with arms down and palms facing outward, elbows bent and by the sides.
Lift arms up and forward like serving a platter, keeping elbows bent.
Return arms to the starting position, turn arms out to the sides and left arms up, wrists to shoulder height and return down.
Neutral press to wide press:
Stand with feet hips-distance and parallel with softly-bent knees.
Hold a 3-5 lb weight in each hand with arms at a 90 degree angle, elbows in front of shoulders, palms facing each other and punch up 1-3 inches.
Open arms out to a goalpost shape, elbows in-line with shoulders and palms facing forward and punch up 1-3 inches.
Lunge forward, lunge laterally, lunge backward:
Standing with feet hips-distance and parallel, lunge the right foot forward keeping the feet hips-distance.
Then lunge to the right, sitting back into the right hip and activating the right glute.
Then stand tall and lunge backward, keeping the feet hips-distance.
Repeat on the left side.
Curtsy, squat, jump:
Standing with feet hips-distance and parallel, step right foot behind and outside the left foot and bend the knees into a curtsy lunge.
Then return the right foot to the starting point and squat.
Jump up and land with bent knees.
Repeat on the left side.
Squat into side leg raise:
Standing with feet shoulders-distance and parallel, squat until hips are about at knee-level.
Stand tall with hands on hips and lift the right foot out to the right, balancing on the left foot.
Repeat on the left side.
Bonus: add a resistance band above the knees to add even more resistance and make it even more bone-strengthening.
FAQs
What other exercises support bone health?
High-impact ball sports like tennis, basketball, and pickleball incorporate many of the qualities stated above for improving bone strength (like velocity, multi-directional movement, and weight-bearing movement). Dancing, jumping/Plyometrics, climbing stairs, jogging/running, and hiking are all beneficial as well.
Low-impact weight-bearing exercises including yoga, Pilates, walking, tai chi, and climbing machines are all great for using body weight to create resistance and building balance for bone protection.
What do I do if I already have low bone density?
Talk to your doctor about weight training to increase bone density. Getting information specific to your needs will help inform your exercise program.
Avoid quick twisting while using weights. Generally, the long tube-shaped bones like the bones in our legs and arms are strongest and the irregular shaped bones like the pelvis and vertebrae are prone to weakness. Twisting may compromise the bones that are already lower in density.
Avoid forward folding. Similarly, the compression caused in the spine while forward folding could cause a fracture risk. It’s a best practice to avoid forward folding, especially while using weights.
Next Steps
Take inventory: Consider your current workout routine and identify where you’re already incorporating bone-strengthening exercises vs where there are gaps.
Knowledge is power: if you’re over 50 and unsure about your bone health, consult with your doctor to get your bone density tested.
Give it a try: If you’re not currently strength training for bone health, try incorporating the exercises above 2-3 times per week. Need accountability or want support starting a program? Explore my virtual personal training offerings where I can support you on your journey and design a program specialized to your needs on your schedule.
Keep at it: Have healthy bones and want to keep them that way or simply want personalized instruction? I have several group fitness programs and offer group and private sessions. I’m hosting Functional Yoga For Strength and Balance: A 4-Week Virtual Series in early 2027.
Stay in touch: Join my mailing list for updates on future programs that take bone health into consideration.