Osteoporosis Exercises: Building Strength for Bone Health
Strength training, impact and balance exercises can all form part of a movement programme designed to support bone health.
If you’ve been told you should exercise for osteoporosis but aren’t sure where to begin, this guide will help you understand the types of movement to focus on and how to start building strength with more confidence.
Where should you start?
Rather than looking for one perfect osteoporosis exercise, it can be more useful to think about the different qualities you want your movement programme to develop
Strength
Resistance exercises help you practise producing force through movements such as lifting, pushing, pulling and carrying.
Impact
Where appropriate for the individual, impact exercises introduce different forces through the body and can form part of bone-focused training.
Balance & confidence
Balance, coordination and reaction exercises can help you feel more confident moving through everyday environments.
Our Strength Training for Bone Density webinar is a practical introduction to exercising for bone health.
We explore:
- what the evidence says
- where to begin
- what matters most
- how to build confidence with strength training
Want to understand the basics first?
Webinar: Bone Density in 20 Mins
Strength training doesn’t have to mean complicated gym equipment.
The aim is to gradually build your ability to push, pull, lift and carry in ways that are appropriate for you. And adding in some upper body and lower body impact too.
Strength exercises for osteoporosis
Sit-to-stand or squat movements
Practising getting up from a chair or working through a comfortable squat pattern can help develop lower-body strength for everyday movement.
Pushing and pulling
Pushing and pulling movements can be performed in different ways depending on your current ability and the equipment available.
Lifting and carrying
Lifting and carrying objects introduces practical strength that can transfer into day-to-day tasks.
What about impact exercise?
Impact is another area that can be relevant to bone-focused training.
The right starting point will vary between people, which is why impact doesn’t need to mean immediately jumping or doing high-intensity exercise.
WildStrong’s approach is to build gradually and adapt movement to the person doing it.
The same principle applies to bending, twisting and rotational movement. You do not necessarily need to avoid these movements if you have osteoporosis. Gentle, controlled movement through a comfortable range can help maintain strength, mobility and confidence.
The aim is not to force range or complete large volumes of repetitions, but to introduce an appropriate amount of movement and gradually build from there.
Want to learn more about strength, impact and carries?
Lift, Carry, Jump
£67. Coming in Oct 2026
A short course focused on building strength & bone density through lifting, impact and carries.
Balance & Reaction
£37. Available now!
A short course focused on building dynamic balance and reactivity through playful movement.
5 Days of Playful Movement
£27. Available now!
A five day short course introducing playful movement and helping you to find movement opportunities all around you.
Want More Structured Support?
In Person Courses
Whether you’re a coach-in-training or just looking to move better, our in-person courses help you build strength, confidence, and real-world movement skills.
Online Courses
Train anywhere, anytime with our expert-led movement courses, designed to help you build strength, mobility, and confidence at your own pace.
Training for Community Groups
Play coaching that helps adults build strength, balance, and confidence outdoors while connecting with others.
A note before you start
If you have osteoporosis, have experienced fractures, or are unsure which exercises are suitable for you, it can be helpful to speak with an appropriate healthcare professional before starting a new exercise programme.
Having osteoporosis does not mean you need to stop bending, twisting or moving through different ranges entirely. These movements can still provide useful stimulus for the body. The key is to manage how much you do, how much resistance is involved and how far you move.
Start gently, work within a comfortable range and avoid forcing movements that feel painful, genuinely unsafe or beyond what feels appropriate for you.
WildStrong resources are designed to support learning and confidence around movement but are not a substitute for individual medical advice.
Frequently Asked Questions
-
Strength, resistance, balance and appropriate impact exercises can all feature within bone-focused exercise programmes. The right mix depends on the individual.
-
Many people with osteoporosis use strength training as part of their exercise programme, but the appropriate exercises and intensity will depend on individual circumstances.
-
Not necessarily. The general aim is not to remove bending, twisting or rotation completely, as movement through different ranges can still provide useful stimulus for your bones, muscles and connective tissue.
The important factors are volume, intensity and range of motion. Gentle, controlled movements through a comfortable range can be appropriate, particularly when they are lightly loaded.
You do not need to force end-range positions or push deeply into a movement. Start gently, explore what feels comfortable and build gradually.
-
Many exercises can be adapted for home, using bodyweight, household items or simple equipment.
-
To maintain or increase bone density and quality over time, the science consistently points to two to three sessions a week at an appropriate level of challenge.
Life will always get in the way, so the aim is consistency over the long term rather than trying to be perfect every week.
-
Balance and reaction exercises can complement strength work and help develop confidence during everyday movement.
-
Research consistently supports progressive resistance training and, where appropriate, impact exercise as useful components of exercise for bone health.
The goal is to give the body enough challenge to encourage adaptation while keeping the level appropriate for the individual. Balance, coordination and reaction work can also play an important role by supporting confidence and helping people move more effectively in everyday life.
We explore the research in more detail in our Strength Training for Bone Density webinar.