Strong bones: exercises to prevent osteoporosis

Updated November 14, 2026 Six Habits Editorial Team

An older woman lifting light dumbbells at home

The short answerBones get stronger under load. In the LIFTMOR randomized trial, postmenopausal women with low bone density did supervised high-intensity strength and impact training twice a week for 8 months. Their spine and hip bone density and physical function improved without serious injuries. Balance exercises also lower the risk of falls.

Key points

In a trial, strength plus impact training improved spine and hip bone density.
Training was supervised and caused no serious injuries.
Balance exercises reduce falls by 24% to 34%.
Walking helps, but bones also need strength training.

What the research shows

LIFTMOR. In this Australian randomized trial, 101 postmenopausal women with low bone mass did either supervised high-intensity resistance and impact training (deadlifts, overhead presses, squats and jumping chin-ups with drop landings) or a low-intensity home program twice a week for 8 months. The high-intensity group improved bone density at the spine and hip, as well as height and physical function, with no serious injuries (Watson et al., 2018).

Falls. A Cochrane review of 108 randomized trials found that exercise programs, especially those combining balance and functional training, reduced the rate of falls in older adults by about a quarter, and programs with several types of exercise by about a third (Sherrington et al., 2019).

Supplements are not enough. A meta-analysis of 81 trials found that vitamin D did not prevent fractures or falls (Bolland et al., 2018).

In practice

Strength training for the legs, hips and back 2 to 3 times a week.
Some impact if your doctor agrees: stair climbing, jumping, brisk walking with hills.
Balance work: standing on one leg, heel-to-toe walking, tai chi.
Get enough protein and calcium, avoid smoking and limit alcohol.

Frequently asked questions

Is it safe to lift weights with osteoporosis?

Supervised, progressive strength training was safe in trials, but technique matters. Start with a physical therapist or qualified trainer.

Which exercises are best for bones?

Resistance training (squats, deadlifts, overhead presses), impact exercise such as jumping or stair climbing, and balance training such as tai chi.

Sources

Watson et al. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research 33(2):211-220. doi:10.1002/jbmr.3284
Sherrington et al. (2019). Exercise for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews 2019(1). doi:10.1002/14651858.CD012424.pub2
Bolland et al. (2018). Effects of vitamin D supplementation on musculoskeletal health: a systematic review, meta-analysis, and trial sequential analysis. The Lancet Diabetes & Endocrinology 6(11):847-858. doi:10.1016/S2213-8587(18)30265-1

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.

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Strong bones: exercises to prevent osteoporosis

Key points

What the research shows

In practice

Frequently asked questions

Sources

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