Strength training for Osteoporosis

Pharmaceutical agents are effective in reducing the risk of fractures associated with osteoporosis however are not the only preventative strategy. They have no effect on other key risk factors, such as muscle strength, balance, coordination and overall functional performance, all of which have been associated with an increased risk for falls and fracture

Strength and balance training can reduce the risk of falls by approximately 30%

Bone is a dynamic tissue that responds to changes in load by increasing its structure and strength.SL STS

Bone strength responds more to:

  • Dynamic rather than static loads
  • Loads that are high in magnitude and applied rapidly
  • Loads that are applied in diverse loading directions

Exercise Recommendations

1 Progressive resistance training

  • 2 sets of 8-12 reps 
  • 1-3min rest between sets 
  • Exercises targeting muscles that attach to or cross the hip and the spine 

2 Weight Bearing impact exercise (jumps/hops) 

  • 3-5 sets of 10-20 repetitions 
  • 1-2mins rest between sets 

3 Balance

  • Accumulative 2-3hr per week

The above exercise recommendations can be combined into 2-4 sessions per week

Exercise must be SPECIFIC and show PROGRESSIVE OVERLOAD 

Physio for Osteoporosis


<<<<easiest to hardest>>>>

Marching on the spot 
Single leg balance 
Calf Raises 
Side lunge    
Sit to stand      

Lateral step-ups (15 cm)    
Forward step-ups (15 cm)    
Step-up (30 cm)     
Lateral step-up (30 cm)       
Vertical jump 
Jump squat      
Side-to-side jumps 


To reduce the risk of injury, it is recommended that sedentary people or those with any functional impairments undertake a period of lower limb muscle strengthening and core stability training prior to attempting weight-bearing impact exercises. 

For people with severe osteoporosis, a recent history of fracture or other co-morbidity such as pain from osteoarthritis, some weight-bearing impact exercise may be contraindicated.

If you have any questions or are wanting a specific strength program to help with Osteoporosis, please just reach out. 


We also run group exercise classes that are focused on strength and balance to prevent falls and increase bone health. Click here to find out more about our group classes run by physios at the Seaforth Bowls Club

Previously Known as Appleby Physiotherapy 



1-3 Burnt Street
NSW 2092
(02) 9907 9667

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