Strength Training for Bone Density: What Evidence Says

We recently ran a live webinar on strength training for bone density. This session was designed to answer a set of questions we hear again and again:

• What kind of strength training actually improves bone density?

• How heavy is “heavy enough”?

• Is walking, yoga or Pilates sufficient?

• How do you start if you’ve never lifted weights — or if you’re worried about injury?

• What do I need to be looking for when I first start?

Below is an overview of what we covered, what the evidence says, and how to think about getting started without feeling overwhelmed.

Why bone density matters

Bone loss begins in midlife and accelerates after menopause. Statistically:

• 1 in 3 women over 50 will experience a wrist fracture

• A wrist fracture can double the risk of later hip or spinal fractures

The encouraging news is that bones are living tissue. They respond to the signals we give them.

When it comes to bone density, the evidence is remarkably consistent:

Progressive strength training and impact training are the two most effective tools we have.

That remains true even for many people diagnosed with osteopenia or osteoporosis.

What the evidence supports

Across large trials, reviews, and international guidelines, the same principles show up again and again:

• Bones adapt to load

• Muscles and bones respond to progressive challenge

• Doing more is not the same as doing what works

We based this webinar on guidance and research from:

• Royal Osteoporosis Society

• Osteoporosis Canada

• The LIFTMOR Study, which showed that appropriately supervised high-intensity resistance and impact training could safely improve bone density in post-menopausal women.

• As well as other studies (you can find a full list in the slides)

These organisations and studies broadly agree on one thing:
bone density responds to the right kind of strength training, done consistently over time.

This often surprises people, and it’s said with care.

• Walking is excellent for health, balance, and wellbeing — but usually not enough stimulus for bone density

• Yoga and Pilates are fantastic for mobility and balance — but not supported by strong evidence as standalone bone-building interventions

That doesn’t mean you should stop doing them. It means they work best alongside deliberate strength training.

What “progressive strength training” looks like

A lot of confusion comes from the term itself.

Progressive strength training means:

• starting at a level that feels appropriate for you

• applying enough load to stimulate adaptation

• gradually increasing challenge over months, not days

It is not the same as HIIT, circuits, bootcamps. Those tools have their place — they’re just solving a different problem. That said, there are some focuses bone strength small group programmes that do brilliant work.

How heavy is “heavy enough”?

In the research, bone-building strength work usually sits around:

• ~80% of your 1-rep max

• roughly a weight you could lift 6–8 times with good control

• 2–3 sessions per week

• 2–3 minutes rest between sets

You don’t need to calculate percentages.

A simple rule of thumb:

If you can easily do 12–15 reps, the load is probably too light to stimulate bone adaptation.

Why rest matters

One thing we emphasised heavily: rest is part of the stimulus.

Strength training for bone density:

• feels challenging during the set

• does not need to leave you breathless

• includes generous rest so you can keep the load meaningful

Choosing movements that work for you

There is no single “must-do” exercise list.

What matters is that movements:

• load the hips, legs, and spine

• include pushing and pulling

• allow for progression over time

If a movement doesn’t feel like a good match, the answer is almost always some kinds of variation, not avoidance all together.

Where to go next

As Andrew said near the end of the call:

There is almost always a way in — and always a way to progress.

• We’ve put more links and resources below.

• If you’re looking for a supported way to apply this, our Strong for Life course starts on 24th February. We have limited spaces available. If you have a local option that gets you out and meeting people and you feel supported - go for that one!

• Podcast to follow on Barriers to Strength Training (watch this space).

• If you have questions about Joining Strong For Life - have a look but also feel free to email us as we’ll help you decide if it’s a good fit for you.