22/09/2025
Originally when we started classes at FKB physio I wasnt 100% sure if what we did for ~ 60% of the class (lifted moderate weights for higher reps) was evidence based for bone health - just that the heavy low rep lifts we did at the start were. Intuitively, though, it felt like training in the way that people usually do to build strength and muscle (variety of reps, whole body exercise, progress when it feels easy, etc), made sense.
Now I feel more comfortable that the research shows that this is indeed an appropriate way to exercise for bone health, but I think the messaging on social media can still be confusing!
I meet people all the time who have been told that despite their bone health still declining & them having osteopenia/osteoporosis etc, that walking + doing yoga / pilates with very light weights means they are already doing all they can from an exercise perspective & therefore they may need medical intervention to manage their situation.
For these people, they may actually benefit from lifting heavier for low reps. But, I dont want anyone to be too scared to start exercising as they think we will be encouraging everyone to deadlift their bodyweight equivalent eventually (no! Only those that want to try and achieve this!).
I think its important to convey the nuance here - the type of exercise that may help build/maintain bone is likely different for different people depending on their unique circumstances, and as usual, blanket social media statements on the topic can often miss the mark!
