You’re likely to lose bone strength as you get older — but you don’t have to accept it without a fight. Men and women typically lose 0.3–0.5% of their bone mineral density (BMD) every year after age 35. For women, bone loss speeds up after menopause — some lose up to 20–30% of their bone density in just five years. The good news? You can build strong bones and stay independent with the right approach.
Why Strong Bones Matter
Here’s a wake-up call: one in two women and one in four men over 50 will break a bone because of osteoporosis. A hip fracture is life-changing — about 20% of older adults who suffer one die within a year, and many lose their independence permanently.
Every year, more than 300,000 people aged 65 and older are hospitalized for hip fractures in the U.S. alone. Most of these injuries come from falls. When your bones are weak, a simple slip can lead to months of recovery — or worse.
But you don’t have to be part of that statistic. Building strong bones through strength training can help you stay strong, safe, and active for life.
The Power of Strength Training for Strong Bones
Research backs this up. Two recent studies — LIFTMOR and MEDEX-OP — show how different training styles help build strong bones.
High-Intensity Strength Training:
- Supervised by a licensed physical therapist (1 PT for every 8 people)
- Exercises: deadlifts, back squats, overhead press, and jumping pull-ups
- 5 sets of 5 reps at 80%–85% of your 1 rep max
- Twice per week
Low-Intensity Strength Training (Buff Bones®):
- Supervised class (1 instructor for every 8 people)
- Pilates mat exercises, standing bodyweight strengthening, moderate-impact weight-bearing moves
- Twice per week
Low-Intensity Unsupervised Training:
- Done at home without supervision
- Stretching, light lunges, calf raises, standing forward raises, and shrugs (3 kg max)
- Twice per week
What Did They Find?
| High Intensity (LIFTMOR) | High Intensity (MEDEX-OP) | Low Intensity Supervised | Low Intensity Unsupervised | |
|---|---|---|---|---|
| Femoral Neck BMD | Increased 0.3% | No change | No change | Decreased 1% |
| Lumbar Spine BMD | Increased 3% | Increased 2% | No change | Decreased 2% |
| Leg Extensor Strength | Increased 37% | Increased 35% | Increased 22% | Increased 5% |
| Back Extensor Strength | Increased 36% | Increased 28% | Increased 9% | Increased 11% |
These results were measured over eight months of training.
But Is High-Intensity Strength Training Safe?
Absolutely — when supervised by experts. Both supervised groups (high and low intensity) had three injuries each during the studies.
In the low-intensity group, all three people quit training entirely. In the high-intensity group, one stopped altogether, one missed no sessions, and one took a five-week break but came back strong.
So, high-intensity training — when done safely with professionals — is just as safe and far more effective at helping you build strong bones.
Your Takeaway: How to Build Strong Bones
- Supervised high-intensity strength training is best for bone density and strength.
- Supervised low-intensity training is better than training alone — expert guidance makes the difference.
- Supervised training is safe, motivating, and proven to help you build strong bones.
This May, we launched our Bone Health Training Program designed to help you build strong bones, move confidently, and stay active for years to come. When you join, you can:
- Increase bone density, even if you’ve already lost some
- Slow or stop future bone loss
- Build real muscle strength and move easier with more confidence
- Lower your risk of falls and fractures
- Train safely with caring experts by your side
Here’s what members from our first group are saying:
“Before I started Bone Health Training at Solutions Physical Therapy and Sports Medicine, I could not lift anything very heavy, had balance issues, weak back muscles, a problem with R knee tightness and I felt old and that I couldn’t be independent.
Since I’ve been coming to Bone Health Training at Solutions Physical Therapy and Sports Medicine, I’m able to lift landscaping rocks that I couldn’t before, see more definition in arm and leg muscles and my back no longer hurts when getting out of bed or standing up. I just feel better!”- Lori K.
We’re launching our next class in August. Spots are limited!
Get early access and take control of your bone health.
Weak bones shouldn’t hold you back. Let’s build strong bones together so you can stay active, independent, and confident.
Our experienced physical therapists will create a program tailored to you, backed by science and designed to keep you motivated every step of the way.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
