Stronger Bones Through Strength: Why Weights + Impact Exercises are Key for Osteoporosis Prevention
When people think about keeping their bones healthy, calcium tablets, dairy products or supplements often come to mind. While these are important, there’s another contributor to strong bones that often gets overlooked: osteoporosis strength training and impact exercises.
Osteoporosis is a condition where bones lose density, becoming fragile and more prone to fractures. The good news? With the right approach and guidance certain movement patterns can make a huge difference in both the prevention and management.
Why strength and impact training matters for bone health
Bones aren’t static – they’re living tissue. Just like muscles, they respond to stress and adapt over time. When you lift weights or add healthy impact like stomps, hops, or jumps, you place controlled stress on your bones. In response, your body builds stronger, denser bone tissue.
Research shows that the most effective osteoporosis prevention involves a combination of impact training (such as walking, stair climbing, or jumping movements) and safe resistance training for osteoporosis (like lifting weights or using resistance bands).
Safe resistance and impact training for Osteoporosis
A common concern that arises for those that already have osteoporosis or osteopenia is whether lifting weights or doing impact exercises is safe. The answer is yes – when done with the right guidance.
Working with an Exercise Physiologist ensures your osteoporosis strength training program is tailored to your needs, targeting the spine, hips, and wrists – the area’s most at risk of fracture – while keeping movements safe and effective.
Examples of safe and effective strength based exercises:
Loaded Squats / Sit-to-Stand from a Chair → builds hip and thigh strength.
Step-Ups → improves balance and loads the leg bones.
Carrying Groceries / Farmer’s Carry with Dumbbells → builds grip, arm, and spine strength.
Examples of safe and effective impact-based exercises:
Heel Drops or Stomps → low-risk bone-loading impact without leaving the ground.
Hopping in Place (with support nearby) → stimulates bone-building in hips and legs.
Jumping Jacks or Skipping → combines cardiovascular and impact benefits.
Marching with Stomps → a safe way to introduce impact for beginners.
The goal is progressive overload – gradually increasing weights, intensity, or impact as your body adapts, while always keeping safety at the forefront.
Beyond bone health: The extra benefits
Strength and impact training don’t just protect your bones – they also preserve muscle mass, which naturally declines with age. More muscle means better balance, fewer falls and greater independence.
Studies on weight training for older adults show that resistance and impact training not only reduce fracture risk but also boost energy levels, confidence, and overall quality of life. What begins as “osteoporosis prevention” often leads to something greater: moving with more freedom, standing taller and feeling stronger every day.
Getting started with Osteoporosis prevention
If you’re new to exercise, the safest way to begin is under professional guidance. One of the Exercise Physiologists at Body Place in Moonee Ponds can design a program that includes safe resistance training for osteoporosis and impact exercises, tailored to your health status and fitness level.
It’s never too late to start. Whether you’re managing osteopenia, living with osteoporosis or simply aiming to future-proof your bones, osteoporosis strength training is one of the most effective steps you can take.
Take the first step today
Stronger bones aren’t built overnight but with consistent effort, the results are life-changing. If you’re looking for expert support in osteoporosis prevention in Moonee Ponds, our team is here to help.
Book a consultation at Body Place in Moonee Ponds today to learn how safe,
effective resistance and impact training can keep you strong, mobile, and confident for years to come.