As Physiotherapists, we care for clients who may have had an osteoporotic fracture, or, have osteoporosis as one of their comorbidities. Resistance training, also known as strength training or weightlifting, is an effective way to improve bone density and reduce the risk of osteoporosis and related injuries.

What is Osteoporosis?

Osteoporosis is a condition where bones become weak and brittle, making them more prone to fractures. It is particularly common in older adults, particularly women after menopause.

In the UK, 1 in 3 women, and 1 in 5 men, will sustain a fragility fracture in their lifetime (1). 

How does resistance training help? 

Resistance training stimulates bone growth and helps to increase bone density, which can reduce the risk of fractures. When muscles contract against resistance, it creates a mechanical force that is transmitted to the bones. This force stimulates bone cells to produce new bone tissue, leading to an increase in bone density. 

In addition to improving bone health, resistance training can also improve muscle strength, balance, and coordination, which can help to reduce the risk of falls and fractures. It can also improve overall fitness and quality of life.

Here are some ways resistance training can be beneficial for osteoporosis (1):

1. Stimulates bone growth: Resistance training places stress on bones, which stimulates the production of new bone cells. This helps to improve bone density and reduce the risk of fractures.

2. Increases muscle strength: Resistance training helps to build and maintain muscle strength, which can help to support the bones and reduce the risk of falls.

3. Improves balance and coordination: Resistance training can also help to improve balance and coordination, which can reduce the risk of falls and subsequent fractures.

4. Helps maintain mobility: Resistance training can help to improve joint flexibility and mobility, which can help to maintain independence and quality of life.

   
   

The primary ability of exercise to prevent fractures in older adults is through a reduction in falls (2). 

What exercises should I do? 

It's important to note that resistance training should be performed safely and under the guidance of a qualified instructor. It's also important to consult with a doctor before starting any new exercise program, especially if you have a history of osteoporosis or other health conditions.

Exercise programs like the LIFTMOR is a HiRIT (High Intensity Resistance and Impact Training) which includes exercises like the deadlift, squat, overhead press and jumping chin ups, that have been proven to improve Bone Mineral Density (BMD) in the femoral neck (hip) and lumbar spine, in addition to muscle strength and physical function. 

If your balance has been deemed to be reduced (through physical tests like the Berg Balance test), then your physiotherapist should prescribe specific balance exercises as part of your overall program. 

Not sure where to start?

Contact us to schedule a call about how we can safely help with the exercise component of your osteoporosis treatment. 

References: 

1: Avin K et al (2022). Essential Components of Physical Therapist Management of Patients With Osteoporosis: A Delphi Study

2: Harding A (2020). A Comparison of Bone-Targeted Exercise Strategies to Reduce Fracture Risk in Middle-Aged and Older Men with Osteopenia and Osteoporosis: LIFTMOR-M Semi-Randomized Controlled Trial.