Categories / Mobility, rehab & life stages
Featured in: Exercise for osteoporosis, Exercise for menopause, Exercise for over 50s, Best exercise for strong bones
Osteoporosis Bone-Loading Programme
Heavy lifting and impact work for bone density.
How to start
Under advice, begin with weight-bearing activity such as walking, stair climbing and light resistance exercise. Impact or heavy loading should be added only with clinical guidance.
How to progress
A physiotherapist progresses the loads. Do not skip steps.
What the evidence says
Evidence: moderate
A 2026 pooled analysis of eight trials (379 women) found that high-intensity, impact and strength training gave small but significant gains in bone density at the hip (femoral neck) and spine in postmenopausal women, but not in premenopausal women. The effects were small and the trials had limitations.
Take care: If you have osteoporosis or a past fracture, get advice before any impact or twisting exercise, and avoid forward bends with a rounded spine.
Sources
12-week starter plan
Progressive loading, ideally with a physiotherapist.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 4 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Get a plan from a specialist.
- Add load gradually.
- Protect your spine.
Common mistakes
- Deep forward bends.
- Starting impact too soon.
- Skipping calcium and vitamin D advice.
Kit and cost
Low to moderate Approximate UK prices.
- Bands or weights
- Supportive shoes
- A physiotherapist (optional)
Frequently asked questions
Can exercise improve bone density?
A pooled analysis found small gains in postmenopausal women with high-intensity, impact and strength training.
Is impact safe?
Only with advice if you have osteoporosis.
How often?
Several sessions a week.
Good for: Bone health Strength
Compare with similar options
| Osteoporosis Bone-Loading Programme | Parkinson's Exercise (Boxing/LSVT BIG) | Strength and Balance Class | Cardiac Rehab | |
|---|---|---|---|---|
| Typical session | 30 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk | 60 min × 2/wk |
| Effort | ●●●○○ | ●●●○○ | ●●○○○ | ●●○○○ |
| Cost | Moderate cost | Low cost | Low cost | Free |
| Equipment | Some equipment | Basic kit | No equipment | Some equipment |
| Impact | Medium impact | Low impact | Low impact | Low impact |
| Fitness needed | Some fitness | Any level | Any level | Any level |
| Evidence | moderate | limited | moderate | moderate |