By Shellie L. English, Ph.D., Dipl. O.M. (NCCAOM)®, DOM, L.Ac.
The National Osteoporosis Foundation notes that about 10 million Americans have osteoporosis—the term for porous and fragile bones—and another 44 million have low bone mass. Women are especially at risk after menopause due to declining estrogen levels, and men can be affected as well. But there is good news: a growing body of research indicates that targeted exercise helps build bone. For those who struggle to maintain bone density or have been diagnosed with osteoporosis or osteopenia (low bone density), resistance or load-bearing exercise can make a significant difference.
The weaker the bones, the greater the risk of fractures, particularly in the spine, hips, and wrists. A 2022 systematic review published in the journal Osteoporosis International confirmed that weight-bearing and resistance exercises improve bone mineral density in older adults. Progressive strength training programs have consistently been shown to lead to improvements—even in individuals already diagnosed with osteoporosis.
A study conducted in 1984 found that spinal fractures increased with improper forward bending or excessive load. This research led to the “no flexion” rule, in which therapists warned patients about the dangers of forward folds. However, more recent studies—including those published in the Journal of Bone and Mineral Research—have shown that structured forward folds performed with proper form are not only safe but also beneficial for bone health. Dr. Loren Fishman, a physician and yoga researcher, conducted clinical trials on yoga for osteoporosis and found that “forward folds, when done with spinal alignment and muscular support, actually enhance core strength and flexibility.” His studies showed that seniors practicing poses like forward folds, triangle poses, and twists built stronger bones with very few injuries. Bone health depends on both movement and load.
Today, there is a growing emphasis on weight training and high-resistance exercises for improving bone density. The LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) study in Australia followed postmenopausal women with osteoporosis who performed high-intensity resistance exercises such as deadlifts, overhead presses, and squats using heavy weights. After eight months, participants showed increased bone density in the spine and hips. They also improved their posture and avoided injuries altogether. These results suggest that even heavy loads can be safe and beneficial for low-density bones—if applied progressively and with proper form. These techniques achieve much better outcomes for bone health than walking alone.
To get started, it’s important to find a therapist or movement specialist who understands how to properly evaluate your condition and design a progressive program tailored to your individual needs. A well-rounded plan might include weight-bearing exercises alongside resistance and flexibility training to help build core strength and support the spine.
For beginners, resistance bands are an excellent entry point. They are affordable, easy to use, and portable. Start with a low-resistance band to focus on proper form, then gradually progress to higher resistance as your strength improves. A qualified movement expert will help ensure that you’re working safely with low-density bones, allowing you to recover strength at any age or stage of bone loss.
Even without a diagnosis of osteoporosis or osteopenia, everyone benefits from exercises that support muscle and bone development—especially as we age. Here’s to your health and strength: blessings on your resistance band or weight training journey to build stronger bones today!
