07/19/2025
Osteoporosis and Strength Training: What You Need to Know to Protect Your Bones After 60 (registration ends in 5 days)
If you’re over 60, you’ve probably heard about the risks of osteoporosis — a condition that weakens bones, making them more fragile and more likely to break from a fall or even simple everyday activities.
But here’s what many people don’t know:
You’re not powerless against bone loss.
In fact, one of the most effective ways to protect your bones is with strength training.
Let’s talk about how it works — and how you can get started safely, even if you’ve never lifted a weight in your life.
What Is Osteoporosis?
Osteoporosis literally means “porous bone.” It happens when bone mass and bone mineral density decrease, leading to weak, brittle bones — especially in the spine, hips, and wrists.
This condition affects over 10 million adults in the U.S., with another 40+ million having low bone mass (osteopenia). Women are more likely to be affected, especially post-menopause, but men aren’t off the hook.
The result?
Increased risk of fractures, reduced mobility, and loss of independence later in life.
Strength Training: Your Secret Weapon for Stronger Bones
According to the National Osteoporosis Foundation, strength training is one of the best exercises to improve bone density and prevent bone loss. Here’s why:
✅ Mechanical Stress Builds Bone
When you apply resistance to your muscles (like lifting weights or using your own body weight), it also stimulates your bones. This forces them to adapt and grow stronger — just like muscles do.
✅ Strength Training Improves Balance
Falls are a leading cause of fractures in people with osteoporosis. Strength training improves balance, stability, and leg strength, making falls less likely in the first place.
✅ It Preserves Muscle Mass
Muscle mass supports your bones. As you age, you naturally lose muscle (sarcopenia), which increases your fall and fracture risk. Strength training helps preserve and rebuild that lost muscle.
✅ Strength Training May Reverse Bone Loss
A landmark study published in the Journal of Bone and Mineral Research showed that postmenopausal women who did progressive resistance training twice per week for a year actually gained bone density in their spine and hips — areas most at risk for fractures.
(Source: Watson et al., 2015)
🤔 Is It Safe If I Have Osteoporosis?
In most cases, yes — with proper guidance. It’s important to avoid high-impact or twisting movements, especially if you’ve already been diagnosed with osteoporosis. But a well-designed strength program that focuses on posture, alignment, and slow, controlled movement can be both safe and effective.
That’s exactly what I focus on with the older adults I work with.
🔄 It’s Not Too Late — You Can Start Now
Whether you’ve been told you have osteoporosis, have low bone density, or simply want to protect your bones and prevent future problems — the time to start is now. You don’t need fancy equipment or long workouts. Just consistency and smart programming.
🟩 Looking for a Safe Place to Start?
That’s why I created 10' Strong: 28 Days to Strength — an online strength training course specifically designed for adults 60+.
It’s short. It’s safe. And it’s based on real science.
Here’s what you’ll get:
3 short strength workouts per week (just 10 minutes each)
A 28-day calendar to follow
Weekly coaching via Zoom
Focus on bone-friendly movements, posture, and balance
No twisting or high-impact exercises
If you're new to strength training, recovering from inactivity, or concerned about bone health, this is a gentle but powerful place to begin.
🟢 The next group starts July 24.
Spots are limited, and early access includes the lowest price this course will ever be.
Sign up today! https://scheduleonline.as.me/?appointmentType=category:10%27%20Strong%20
My class starts in 5 days! (Zoom call will be recorded and sent out after class)
You’re never too old to build strength — and it’s never too early (or too late) to protect your bones.
Let’s get stronger, steadier, and more resilient together.
– Ed
