Building Strong Bones: How Strength Training Helps Combat Osteopenia & Osteoporosis

As we age, maintaining bone health becomes just as important as keeping our hearts strong and our joints mobile. For active older adults, particularly women, the risks of osteopenia (low bone density) and osteoporosis (significant bone loss) can feel like a looming threat. But here’s the good news: with the right kind of movement—especially strength training—you can fight back.

At our fitness forward physical therapy clinic in Minneapolis, we help clients combine smart, safe exercise with expert guidance to build strong bones and keep doing the activities they love—whether that’s walking, hiking, skiing, yoga, or chasing grandkids around the park.

Why Bone Density Declines with Age

Bones aren’t static; they are living tissue that remodels itself based on the forces placed upon it. As we age, the balance between bone building and bone breakdown shifts, often leading to bone loss. Women are particularly at risk after menopause due to changes in estrogen levels, which directly affect bone density.

Sedentary lifestyles, poor nutrition, and chronic pain (like hip pain or back pain) can make the problem worse—causing people to move less, which accelerates bone loss.

Why Strength Training Works for Bone Health

The most effective way to build strong bones is to apply targeted stress to them. Strength training—lifting weights, using resistance bands, or performing bodyweight exercises—signals your body to increase bone density where you need it most: hips, spine, and wrists.

The key is progressive overload—gradually increasing resistance over time so your bones and muscles adapt. This is where a physical therapist in Minneapolis who understands bone health can make a huge difference, ensuring that you load your body safely while protecting your joints and spine.

Strength Training for Osteopenia & Osteoporosis: Key Areas to Target

1. Hip Strength & Mobility

Strong hips protect against fractures and improve balance.

• Squats and sit-to-stands (with or without weights)

• Step-ups on a low box

• Lunges of any or all variety

These not only strengthen your hip muscles but also improve hip mobility, making movement safer and more efficient.

2. Spinal Health & Posture

Bone stress over time can lead to back pain. Here are some of our favorite ways to combat that:

• Deadlifts (modified or with light weights to build capacity while progressively building)

• Rows with resistance bands

• Thoracic extension exercises for upper back strength

3. Impact & Weight-Bearing Moves

Even light-impact activities can stimulate bone growth.

• Light jogging, brisk walking, or hiking

• Low-level jumps or hops (if cleared by your provider)

• Weighted carries for spine and hip loading

Safety Considerations for Active Older Adults

When you have osteopenia or osteoporosis, we know we have to take safety into consideration. That’s why individualized guidance matters. A fitness forward physical therapist can:

• Assess your bone health, movement patterns, and current strength

• Teach safe lifting mechanics to prevent flare-ups when exercising

• Progress your program to keep you challenged without risk

The Role of Women’s Health in Bone Strength

For women, bone loss prevention is not just about exercise—it’s about a full-body approach. Adequate protein, vitamin D, and calcium intake are essential partners to strength training. In our clinic, we often coordinate care with women’s health specialists to address hormonal and lifestyle factors that influence bone density.

Our Takeaway

If you’re an active older adult, strength training isn’t just about muscle—it’s about bone health, balance, and independence. You can absolutely build strong bones at any age, but the process needs to be intentional and guided.

At Loon State Physical Therapy, our team of fitness forward physical therapists in Minneapolis helps older adults reduce fracture risk, improve hip mobility, ease back pain, and keep doing the things they love—stronger, safer, and with confidence.

Ready to start building bone strength the right way?

Schedule a consultation with our team today and take the first step toward a stronger future.