Strength Training With Osteoporosis: Safer Exercises and What to Avoid

Why exercise helps bone

Bone responds to mechanical load. Weight-bearing and muscle-strengthening exercise are standard parts of bone health advice alongside adequate calcium and vitamin D and, when prescribed, medication. Exercise does not replace medical treatment for osteoporosis.

Generally safer choices

Keep your spine long and neutral and move slowly.

• Chair sit-to-stands
• Wall or incline push-ups
• Seated or standing band rows
• Glute bridges
• Step-ups onto a low step
• Heel raises with a counter for support
• Walking

Movements to modify or avoid

The Bone Health & Osteoporosis Foundation advises people with osteoporosis to be cautious with forward bending of the spine, such as toe touches and full sit-ups, and with loaded twisting. High-impact activities such as jumping may also be inappropriate unless your clinician has cleared them.

A hip hinge with a straight back is different from rounding your spine forward. A physical therapist can check your form.

Balance matters too

Fractures often follow falls, so leg strength and balance work belongs in the plan. See our guide to strength and balance exercises for fall prevention.

When to seek care

New, sudden back pain after lifting, coughing or a minor bump can signal a spinal fracture. Get it assessed promptly. Ask your doctor about your bone density results and fracture history before starting, and consider a physical therapist who works with osteoporosis.