Stronger Bones Start with Movement: The Role of Strength Training in Osteoporosis and Osteopenia
At Life is Movement, our physiotherapy clinic in Brighton & Hove, we regularly work with people living with osteoporosis and osteopenia — two common yet often misunderstood conditions that affect bone density and increase the risk of fractures. One of the most effective tools we have in the fight against bone loss? Strength training and targeted exercise.
Let’s break down why this matters, and what you can do to keep your bones as strong and functional as possible.
What Are Osteopenia and Osteoporosis?
Osteopenia is a reduction in bone mineral density that isn’t severe enough to be classified as osteoporosis, but still indicates weakened bones.
Osteoporosis means bones have become porous and brittle, increasing the risk of fractures — particularly in the hips, spine, and wrists.
It affects 3.5 million people in the UK, with women over 50 most at risk, but men are affected too.
Why Exercise Matters
Exercise is a proven intervention that can help slow, stop, or even reverse the effects of osteopenia and osteoporosis. But not just any exercise will do.
Here’s how it works:
✅ Load-bearing Movement Stimulates Bone Growth
Bones respond to stress — the good kind! When we apply gentle, consistent load through resistance training or impact-based movement, it signals the body to lay down new bone tissue, strengthening the structure.
✅ Muscle Strength Supports Bone Health
Stronger muscles reduce your risk of falling and help stabilize joints, offering added protection to your bones.
✅ Improves Balance and Reduces Fall Risk
Exercise that challenges your coordination and balance helps reduce your risk of falls — the number one cause of fractures in people with osteoporosis.
What Kind of Exercise Should You Be Doing?
At our Brighton & Hove physiotherapy clinic, we always tailor programs based on individual need, ability, and diagnosis, but in general:
💪 Strength Training (2–3x/week)
Using weights, resistance bands, or bodyweight movements like squats and step-ups helps stimulate bone tissue and build muscle.
🚶♂️ Weight-Bearing Cardio
Walking, dancing, hiking, or low-impact jogging places positive stress on bones — better than swimming or cycling for bone health specifically.
🧘 Balance and Flexibility
Tai chi, yoga, and targeted mobility work reduce fall risk and improve posture, crucial for spine protection.
Common Questions We Hear
“Is it safe for me to lift weights if I have osteoporosis?”
Yes — when supervised and progressively introduced. At Life is Movement, we specialise in creating safe, clinically supported strength plans for people with low bone density.
“Is it too late to start?”
Never. Studies show that people in their 70s and 80s can still gain bone mass and strength from a carefully structured exercise programme.
Working with a Physiotherapist in Brighton & Hove
If you’ve been diagnosed with osteopenia or osteoporosis, it’s crucial to work with a trained professional — not just a generic gym routine. At Life is Movement, our physiotherapists are trained in clinical exercise prescription, meaning we’ll build a plan based on:
Your DEXA scan results
Your fall risk
Your pain levels or past injury
Your current mobility and strength levels
Final Thoughts
Strength training for osteoporosis isn’t just safe — it’s essential. And with the right guidance, it can be empowering, energising, and deeply effective.
If you live in Brighton or Hove, and you’re looking for physiotherapy-led strength training for osteoporosis or osteopenia, Life is Movement is here to help. Our clinic combines hands-on treatment with progressive exercise tailored to your needs.
Want to Take the Next Step?
We offer:
One-to-one physiotherapy-led rehab
Membership programmes for ongoing support
A private exercise studio environment
Ready to get started? Book your consultation today or email us with any questions.
