Strength Training and Osteoporosis: How Physiotherapy Helps You Stay Strong and Safe

Osteoporosis affects millions worldwide and is a leading cause of fractures in older adults—often occurring with little or no trauma.  Osteoporosis is often called the “silent disease” because it can progress without symptoms until a fracture occurs. At our clinic, we frequently see how the effects of low bone density can impact mobility, independence, and quality of life. Fortunately, one of the most effective ways to manage—and even prevent—osteoporosis is through strength training.

What Is Osteoporosis?

Osteoporosis is a condition where bones become weak and brittle due to a loss of bone mass and density. It primarily affects postmenopausal women and older adults, but it can occur in younger individuals as well. Common fracture sites include the spine, hip, and wrist—areas that are crucial for mobility and everyday function.

Why Strength Training?

While many people associate exercise with cardiovascular health or weight loss, strength training (also known as resistance training) plays a unique and essential role in bone health. Here’s why:

1. Stimulates Bone Growth

Bones are living tissue. Just like muscles, they respond to the stress of exercise. When you engage in strength training, your muscles pull on your bones, which signals your body to build stronger, denser bone tissue.

2. Improves Balance and Reduces Fall Risk

Falls are the leading cause of fractures in people with osteoporosis. Strength training enhances muscle control, balance, and coordination, reducing the risk of falls. Stronger muscles also provide better support and cushioning for bones.

3. Supports Joint Health and Posture

Resistance exercises help stabilize joints and improve posture, which is particularly important for individuals with spinal bone loss. Better posture also reduces the risk of vertebral compression fractures.

4. Boosts Confidence and Independence

Many patients tell us that as they get stronger, they feel more confident performing daily tasks—whether it’s carrying groceries, gardening, or playing with grandchildren. Strength training supports long-term independence.

Does Physiotherapy Help Osteoporosis?

Physiotherapy is essential in safely managing osteoporosis. Here’s how:

• Individual Assessment
  A physiotherapist can evaluate your bone health, movement patterns, strength, and balance to identify risks and create a customized plan.
• Safe Exercise Prescription
  Not all exercises are safe for those with low bone density. We guide you through the right types of movements for you.
• Posture and Spinal Health Support
  We work on correcting posture, reducing spinal strain, and building core strength to prevent future vertebral fractures.
• Fall Prevention Training
  Through balance exercises, functional movement training, and home safety advice, we reduce your risk of falls—which is one of the biggest concerns with osteoporosis.
• Pain and Fracture Recovery
  If you’ve already suffered a fracture, physiotherapy plays a key role in recovery—helping restore movement, reduce pain, and improve mobility without putting your healing bones at risk.

What Kind of Strength Training Is Safe?

If you have osteoporosis or low bone density, it’s important to work with a trained physiotherapist to develop a safe, individualised program. Exercises we often recommend include:

• Bodyweight movements like squats, wall push-ups, and step-ups
• Resistance bands or light free weights to gradually increase load
• Weight-bearing aerobic exercises like marching or stair climbing
• Core strengthening to improve balance and spinal support

We also emphasise proper technique, posture, and progression to ensure exercises are both safe and effective.

Getting Started

At Physio On Miller, our physiotherapists are experienced in working with patients with osteoporosis. We offer:

• Individual assessments to understand your current bone health, strength, and mobility
• Personalised strength training programs tailored to your needs and goals
• Supervised exercise classes to help with technique and the bonus of social connection
• Ongoing support and progression tracking to help you safely build strength over time

Osteoporosis doesn’t have to mean giving up an active lifestyle. With the right guidance, strength training can help you build stronger bones, reduce your risk of fractures, and maintain control over your health.

If you or a loved one is dealing with osteoporosis, book today to schedule an assessment. Let’s build strength—and confidence—together.