Newcastle-based exercise physiologist on exercise for low bone density
Getting diagnosed with low bone density can really shake your confidence and leave you feeling fragile. I’ve met so many clients who’ve come in feeling betrayed by their bodies. They’ve done everything “right” – eating well and staying active, so hearing this diagnosis of osteoporosis or osteopenia feels like a gut punch. If this is you, you’re probably wondering:
“What exercises are actually safe for me?”
And honestly, the advice out there isn’t always helpful. Exercise advice for osteoporosis can be vague, confusing or even conflicting. “Just walk” versus “walking isn’t enough”. Someone says “gentle exercise only” and then you read that you “need impact”. Advice to “do weight-bearing exercise” is countered by “you need to just swim”. There are Pilates programs and weight vests. It’s confusing
No wonder you have questions. What’s actually safe? What does “impact” mean? How do you avoid making things worse? How much do you really need to do, and when will you see results?
The truth is this: For too long the advice around exercise for osteoporosis has been underpowered. People have been directed to walking, or gentle, bodyweight exercises. While walking is beneficial for general health, it is not enough to significantly improve bone density. In the last few years, the narrative is beginning to shift towards strength training and weight lifting. This is a good start, but requires more nuance.
If you’re in Newcastle and searching for real guidance on osteoporosis exercise, this is for you. Here’s what actually works when it comes to building stronger bones.
To stimulate bone change, your body needs targeted, progressive loading.
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Why Bones Need Load – Not Just Movement
Bone is living tissue. It’s always growing and changing and responding to what you’re doing. Bone adapts to the stresses placed upon it. This is known as Wollf’s law “healthy bones remodel and adapt to the loads (mechanical stress) under which they are placed”
When we apply enough load to bone through resistance training or controlled impact, special bone cells are stimulated to strengthen the bone.
To do this, the load place on the bone must be:
- Sufficiently heavy
- Progressively increased over time
- Applied consistently over at least 8-12 months
- Performed with correct technique
This is why low-intensity movement or light weights, such as Pilates, Yoga, or even BodyPump classes aren’t enough to create real bone change. These exercise classes can make your muscles feel like they’re working, but it’s not enough to give the bone-bending forces that signal the bone tissue to adapt and get stronger.
That’s why evidence-based osteoporosis programs focus on structured, progressive resistance training rather than generic exercise classes.
The 5 Most Effective Exercises for Osteoporosis
If you look at the best, evidence-backed osteoporosis programs—including our STRONG Bones Program here in Newcastle—there are five core movements that come up again and again. They target the most common fracture sites, like the hips and spine, and they work.
1. Squats (or Sit-to-Stand Variations)
Squats load the hips and spine in a controlled manner. They improve lower body strength, balance and make you more independent for everyday activities like getting up from a chair or climbing stairs.
For those new to strength training, we start with supported variations, such as squatting to a bench or chair, and gradually progress over time.
2. Deadlifts (Hip Hinge Patterns)
Deadlifts strengthen the posterior chain – the muscles that run down the back of your body, including your hamstrings, glutes and erector spinae. When performed with correct technique and appropriate load, they are one of the most powerful exercises for hip and spinal bone loading.
Technique is critical here – which is why clinician supervision matters.
3. Overhead Press
Pressing movements, especially overhead, load your upper body and your spine. In osteoporosis programs, we always screen these carefully, adjust as needed and ensure you progress at your own pace.
The goal is not to “push heavy overhead” on day one, but to safely challenge your bone and muscle in a structured way.
4. Rows and Pulling Movements
Strong back muscles help your posture and keep you from forward rounding (aka thoracic kyphosis), which is common in osteoporosis.
Improving your upper back strength can help you to stay upright and balanced, helping to reduce your falls risk. While these exercises may not directly increase bone density alone, they address a key component of osteoporosis care – mitigating falls risk.
5. Controlled Impact Exercises
Impact exercise has been recommended for people with osteoporosis for a long time, and we now know that as many as 50 “impacts” a day can make a significant difference to bone density.
An impact is landing from a jump, allowing a thud that reverberates gently up the bones. This does need to be introduce with caution – It’s not uncommon for people who visit our Newcastle clinic to have never jumped in their adult life!
Impact loading must consider:
- Fracture history
- Current bone density
- Confidence level
- Balance ability
In a clinician-led osteoporosis exercise program, like STRONG bones at Transcend Health, impact is introduced only when safe and suitable.
What Exercises Should Be Approached with Caution?
One of the last things we want to do as exercise professionals is create fear and avoidance. Regardless, it’s important to approach exercise for osteoporosis with care and smart, appropriate loading.
We’ve spoken a lot about how strength training is beneficial. But, before you jump into this style of exercise, we need to make you aware of the risks.
1. Unsupervised High-Intensity Strength Training
If you’re new to resistance training, jumping straight into heavy lifting without screening or coaching is not recommended. All osteoporosis guidelines recommend supervision due to the fact that low bone density increases your risk of fracture.
To reduce this risk, anyone looking to undertake a strength training program requires:
Osteoporosis increases fracture risk. Without:
- Proper assessment
- Individualised programming
- Technique guidance
- Structured progression
With these as non-negotiables, High-intensity resistance training can be highly effective.
2. Fast, Uncontrolled Movements
Speed is not the goal in osteoporosis training.
Exercises performed quickly to elevate heart rate — such as certain high-intensity interval training (HIIT) can compromise technique, particularly when using weights.
Bone responds to load. It does not require speed to adapt.
Controlled, well-executed strength training is far more effective and safer.
3. High-Impact Exercise Without Screening
Impact training can stimulate hip bone density in most people. However, jumping or high-impact activity without screening may increase falls risk, particularly in those with poor balance or previous fractures. Given this is one of the simplest ways to start building bone density, it’s important that you get it right from the start – the right technique, the right dose and the right type of jumping for you.
4. Pilates, Yoga, Walking, Cycling and Swimming
These forms of exercise are excellent for general health, mobility and cardiovascular fitness.
However, they are typically insufficient on their own to significantly increase bone density.
The concern is not that they are dangerous. It’s that many people believe they are doing “enough” for their bones by doing these exercises. So the danger here is misinformation and/or ignorance.
For bone change to occur, the body needs load, progressively increased over time.
Why Supervision Matters in Osteoporosis Training
There is a significant difference between:
- A general strength class
- A gym program
- A clinician-supervised osteoporosis exercise program
The more specialised you get, the better result. This is because supervision, whether that’s one-on-one or in small groups like our STRONG bones program, allows us to individualise load progression, correct your technique in real time, make adjustments for pain or fatigue and provide encouragement, accountability and support.
In our STRONG Bones program at Transcend Health, we begin with comprehensive 1-on-1 assessment and foundation sessions before entering our 4:1 small group environment.
This ensures you feel confident, competent and supported before progressing.
If you’re looking for a structured osteoporosis exercise program in Newcastle, supervision is not optional — it’s essential.
👉 Learn more about our STRONG Bones program here:
How Long Does It Take to See Results?
Bone adapts slowly. Before you see significant changes to bone density, you will feel stronger, notice an improvement in balance and feel more confident to engage in everyday movement and activity. Measurable improvements in bone density requires twice-weekly progressive strength training for at least 8–12 months, with adequate intake of calcium, protein and overall calories
The Bottom Line
In order to improve bone density with exercise, the best exercises for osteoporosis are not random. They are specific, heavy, progressively loaded, delivered in a supervised and structured program over a number of month, if not years.
Walking, Pilates, and light resistance bands have their place, but they are insufficient on their own to build bone density.
If you’ve been diagnosed with osteopenia or osteoporosis and want a safe, evidence-based pathway forward, structured strength training is one of the most powerful tools available.
Ready to Build Stronger Bones?
If you’re in Newcastle and want guidance on what exercises are safe and effective for you, the first step is a comprehensive assessment.
No referral is required.
Book your STRONG Bones assessment using our online “book now” link or call our clinic to begin your personalised bone health journey.