Strength Training Helps You with Osteoporosis

Create Your Own Path To Stronger Bones

Do you ever find yourself worrying about your bone health? Perhaps a family member has been diagnosed with osteoporosis, or maybe you’ve noticed a slight decrease in your height or stooped-over posture. It’s natural to feel concerned, but the good news is that there are effective ways to manage and even improve bone health. One such method that is gaining increasing recognition is strength training with physical therapy.

The Connection Between Osteoporosis and Strength Training

Osteoporosis is a condition characterized by decreased bone mass and density, leading to increased bone fragility and a higher risk of fractures. It affects millions of people worldwide, particularly women after menopause. 

Causes of Osteoporosis 

The causes of osteoporosis are complex and multifaceted and often include the following:

• Hormonal Changes
• Age
• Genetics
• Gender

Risk Factors

• Family history of osteoporosis
• Low calcium intake
• Vitamin D deficiency
• Smoking
• Excessive alcohol consumption
• Sedentary lifestyle

Symptoms

Osteoporosis can remain asymptomatic until a fracture occurs. However, there may be subtle signs, such as:

• Gradual height loss
• Stooped posture
• Increased susceptibility to fractures, even from minor falls 

If you suspect you may have osteoporosis or are at risk, it’s crucial to seek medical evaluation and guidance.

Strength training with physical therapy techniques involves using weights, resistance bands, or body weight to challenge your muscles and bones. When you engage in strength training exercises, you create a mechanical load on your bones, stimulating bone cells called osteoblasts to build new bone tissue, which increases bone mass and strength. Furthermore, strength training improves muscle mass and balance, which helps reduce the risk of falls and fractures.

Personalized Strength Training Program For Osteoporosis

A 75-year-old woman came to our clinic after being diagnosed with osteoporosis. She had a noticeable decrease in her height and a family history of osteoporosis. She was anxious about the possibility of fractures and falls and was eager to find ways to improve her bone health.

Our physical therapists worked with her to develop a comprehensive strength training program. She started with low-impact exercises using resistance bands and gradually progressed to using weights and bodyweight exercises. Her program focused on strengthening her hips, spine, and core muscles, improving her posture, and increasing her overall strength and balance.

Over time, she noticed significant improvements in her strength and posture and also felt more confident and empowered. Strength training helped to improve her physical health and left a positive impact on her mental and emotional well-being.

A Note from Chris

“It’s Turkey Day, IT’S TURKEY DAY!

Hello and Happy Holidays to all. It is hard to believe that 2025 is nearing an end. Thanksgiving is my favorite holiday. Time with family. A big feast (food and drink). Thankful for all the blessings. Football… Ravens play the Bengals for the night game! Finally, my traditional Black Friday Poker tournament!!! Which I have never won. My son is the defending champion…I will never live that down. This is my year, I can feel it.

The end of the year is fast approaching. Don’t forget about the deductibles resetting in January. If you have that little ache and pain, don’t ignore it and let it become a big ache or pain in 2026.
Since we are on the topic of holiday feasts, I want to talk about how weight-bearing activities and strength training help prevent Osteoporosis. Osteoporosis is the demineralization of your bones. Essentially, your bones get very brittle. In a fall, they are more likely to break. That is not the way anyone wants to celebrate the holidays, and it is an awful way to end 2025.

Wolff’s Law (yes 2 f’s): states that increased weight and “stress” on bones help to strengthen and create bone growth. Have you ever heard of an obese person with osteoporosis? You usually picture a frail old grandma or Aunt Helga / Gertrude. When you strength train, you increase muscle mass, which increases your weight. Thus, helping you to build up bone strength.

There is a growing trend known as rucking, which helps prevent Osteoporosis. Rucking is when you walk around with a backpack with weight in it. The military does it with 50+ pounds of weight during training. That is not safe for the average American. Even walking around with 10-20 pounds can be beneficial. You can start with 2-5 pounds and work your way up. If you walk for 15-20 minutes each day, all you have to do is buy a school backpack and put a few cans of soup or vegetables in the bag, and do the same walk. Over time, you will build up strength, endurance, and yes, bone growth.

We wish you and your family a Happy Thanksgiving and lots of turkey. I believe Eric will be setting the trains up by the end of the month, even if it is a smaller display because of our need for space. Please feel free to come in to see the display.

As always, our staff/family here at IMGPT wishes you and your family a Happy, Safe, and most importantly, Healthy Holiday Season and an amazing 2026!”