Strength Training for Bone Health: A Starter Guide
When most parents think about strength training, they think about muscles, not bones. But your skeleton is living tissue, and the way you move affects it. If you are in your late thirties, forties or beyond, and especially if you are a woman approaching or going through the menopause, strength training for bone health is one of the most useful habits you can start. The good news is you do not need a gym full of heavy barbells to begin.
Before we start: this is general information, not medical advice. If you have osteoporosis, have had a fracture, or have any health condition, speak to your GP or physio before starting a new exercise programme.
What the NHS says about bones and ageing
According to the NHS page on osteoporosis, losing bone is a normal part of ageing, but some people lose bone much faster than normal. Women are more likely than men to develop osteoporosis, and the NHS notes that women lose bone rapidly in the first few years after the menopause. Not exercising regularly is listed as one of the risk factors.
On preventing osteoporosis, the NHS says regular exercise is essential, and that weight-bearing exercise and resistance exercise are particularly important for improving bone density. It also highlights calcium and vitamin D as important for bone health, and notes that smoking is associated with an increased risk of osteoporosis.
Strength training for bone health: the two types of exercise that matter
Resistance (strength) exercise
The NHS explains that resistance exercise uses muscle strength, and the action of the tendons pulling on the bones boosts bone strength. In practice, that means working your muscles against something: your body weight, resistance bands, dumbbells, kettlebells or machines.
Weight-bearing and impact exercise
The NHS describes weight-bearing exercise as exercise where your feet and legs support your weight, with examples such as running, skipping, dancing and aerobics. It also points out that swimming and cycling are not weight-bearing, so while they are great for your heart, they do not do the same job for your bones.
The Royal Osteoporosis Society’s guide to exercise for bones says the best way to help your bone strength is to do both impact and strength exercises, and to build up gradually based on your fitness level and muscle strength. It also recommends balance exercises to help you stay steady and lower the risk of falls.
A simple bone-friendly routine to start with
Here is a beginner routine you could do twice a week at home. It lines up with the NHS adult guidelines to do strengthening activities that work all the major muscle groups on at least 2 days a week.
- Squat to a chair: 2 to 3 sets of 8 to 12. Sit back to the chair, stand up tall.
- Step-ups on the bottom stair: 2 to 3 sets of 8 to 10 per leg.
- Wall or bench push-ups: 2 to 3 sets of 8 to 12.
- Band or dumbbell rows: 2 to 3 sets of 10 to 12.
- Heel drops: rise onto your toes, then drop onto your heels. Start with 10 and build up, if this feels comfortable for you.
- Single-leg balance next to a wall or counter: 20 to 30 seconds per side.
Choose a weight or level where the last couple of reps feel challenging but your form stays good. Each week, try to add a rep, a set or a little more weight. That gradual increase is what tells your body to adapt. If you want help with technique, my guides to how to squat properly and perimenopause and strength training go into more detail.
Everyday habits that support your bones
- Keep walking. Brisk walks on the school run or at the weekend add weight-bearing activity to your week.
- Look at your diet. The NHS highlights calcium and vitamin D. It also notes that in autumn and winter the sun in the UK is not strong enough for the body to make vitamin D, so see the NHS advice on whether a supplement is right for you.
- Do not smoke, and keep alcohol within the NHS recommended limits.
- Train your balance. Strong muscles and good balance help you stay steady on your feet.
Where a small-group class fits
At SYP Bootcamp, every class mixes strength exercises (squats, lunges, presses, rows, carries) with standing work that gets you on your feet, with easier and harder options for every move. With a maximum of 10 people, I can watch your form and help you progress safely. If you have a bone condition or a past fracture, get the go-ahead from your GP or physio first, then tell me before class so I can adapt. You can see this week’s class times on the booking page.
FAQs
What type of exercise is best for bone health?
The NHS says weight-bearing exercise and resistance exercise are particularly important for improving bone density, and the Royal Osteoporosis Society recommends combining impact and strength exercises. Balance work also helps reduce the risk of falls.
Is walking enough to strengthen bones?
Walking is a weight-bearing activity and a great place to start, but adding resistance exercise that works all your major muscle groups on at least 2 days a week, as the NHS recommends for adults, gives your body more variety of challenge.
Can I do strength training if I have osteoporosis?
The Royal Osteoporosis Society says most people with osteoporosis can exercise safely, but you should talk to your GP or physio first, especially if you have had broken bones or spinal fractures. They can tell you which exercises are safe and suitable for you.
Start building strength this week
You do not need to know what you are doing before you arrive. Book my £15 class, check this week’s times and I will show you how to do every exercise safely. Questions? WhatsApp me on 07301 512215.
If you would prefer a programme built around your own body and history, have a look at personal training for women in Archway.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
