Strength Training to Prevent Osteoporosis

Find Your Personal Trainer

Published: January 19, 2021

Osteoporosis is one of the most common and frequent ailments in aging men and women. As we grow older, we start to experience bone loss which brings with itself a range of different problems – including osteoporosis. The good news is that you can rely on strength training to prevent osteoporosis. What type of training you will do depends on many factors – your gender, for example. After all, arm workouts for women usually differ from those geared towards the male population. Either way, you can rely on this article to help you gain all the necessary knowledge that will help you fight osteoporosis and its detrimental effects.

A couple of senior citizens walking and holding hands.
Growing older doesn’t mean you have to get osteoporosis.

Osteoporosis – the basics

You are most likely already familiar with the notion of osteoporosis. Still, it never hurts to be reminded of some key facts about this common health condition. Osteoporosis is a condition that simply put, weakens our bones. Weakened bones are more likely to break, which is why people with osteoporosis experience frequent fractures. In fact, the three most common injuries that happen in people who suffer from this health condition are:

  • Broken hip
  • Broken wrist
  • And broken spinal bones

You can only imagine the pain some of these people experience. Osteoporosis is most frequently diagnosed when a person is admitted to the hospital or emergency room with a broken bone due to a sudden fracture. It’s important to mention that osteoporosis develops over the years. The good thing is that there are many things you can do in your attempt to prevent osteoporosis or, at least, slow down the disease. One of them includes regular strength training.

Why should you use strength training to prevent osteoporosis?

It goes without saying that getting regular exercise with a personal trainer Dubai or by yourself is paramount for good health. But making an effort to do regular strength training is even more important if you are suffering from osteoporosis or are in a risk group. Many studies have shown that strength training that is being done over a period of time can not only prevent bone loss – it can also help you build a new one.

You might already be leading an active life that includes walking, jogging, and aerobics. And that’s amazing. But if you really wish to work on preventing osteoporosis, then you need to start lifting weights. Worry not – you aren’t going to be in a position where you have to lift massive weights. That might even be detrimental.

A row of dumbbells to use when strength training to prevent osteoporosis.
Focus your efforts on moderate weights.

When you take into account the fact that an average person loses about 50% of muscle mass by the time they reach 70, you will understand how important it is to work on the maintenance of your muscles. Strong muscles will keep you more balanced which will prevent falls due to instability, thus resulting in fewer fractures and injuries.

It’s very important to mention that if you already have osteoporosis (or think you might have it), it’s very important to consult with a doctor before starting any fitness routine. It would also be the best of ideas to look into male or female fitness trainers and find your ideal match. Having a trained professional working side by side with you will be of huge help. Not to mention that it will keep you away from any injuries.

What are some types of strength exercise routines that help prevent osteoporosis?

Let’s just begin by saying that any type or form of exercise is always beneficial – unless there are some medical problems, of course. However, it can’t be denied that some types of exercises reign supreme when it comes to osteoporosis and preventing the issues of this health condition. That being said, we would like to share with you some essential exercises that you can do by yourself or choose a personal trainer in Dubai to help you with it.

As you might be able to notice, all of these exercises revolve around your hip area. That’s because the focus of your strength training should be to target the hip and back area. These are the two areas of the body that seem to suffer the most when you have osteoporosis. Another great exercise is sitting on a bench with ankle weights on and marching in place by lifting your knees. This exercise will be gentle on your body yet it will do its job of strengthening your muscles.

A woman exercising on a fitness bench.
You can use all types of equipment to help you prevent osteoporosis.

Some essential tips to remember when strength training with the purpose of preventing osteoporosis

Bear in mind that this is too general of a topic to be discussed in one article. However, there are some pieces of advice you ought to remember no matter what type of exercise you decide to do.

  • It’s important to be regular with strength training to prevent osteoporosis without pushing it too far. Exercising two to four times a week is okay, as long as you have at least one rest day between your exercises.
  • Try to lift the weights slowly, without overexerting yourself. This isn’t a sprint – it’s a marathon.
  • Only move those muscles that are being targeted by the exercises. Don’t try to overcompensate with other muscle groups.
  • Keep your abdominal muscles tight throughout all of your exercises as that helps protect your spine.

And of course, try to invest in a fitness trainer in Dubai who will work with you. While it’s good to always have a trainer to monitor your work, that is of particular importance during those first few weeks when you are trying to get adjusted. Just bear in mind that you are partaking in strength training to prevent osteoporosis. Thus, your routine should be adjusted to your goal. That doesn’t mean you can’t build muscle and become a leaner version of yourself. It just means you ought to know your priorities.


Get Matched With The Best Personal Trainer

Dubai PT logo image Schedule a Free Training Session With Our Top Rated Trainers X

Please leave your info and we will provide you with a list of openings for your complimentary training session

Dunja Zaric - trainer profile image

Dunja Zaric

  • Customized entry-level training
  • Home, gym & outdoor workout
  • Cardio & Strength training
  • Professional nutrition guidance
  • Dance & Bodyweight courses
View Profile

Voja Budrovac - trainer profile image

Voja Budrovac

  • Nutrition specialist
  • Providing fast results
  • Home, gym & outdoor workouts
  • Internationally certified
  • Hundreds of satisfied clients
View Profile

Aly Mohamed - trainer profile image

Aly Mohamed

  • Fat loss & muscle building expert
  • Over 15 year of experience
  • Level 3 certified personal trainer
  • Speaks English & Arabic
  • Home, gym & outdoor workouts
View Profile

Kate Nadich - trainer profile image

Kate Nadich

  • Strength building expert
  • Certified personal trainer
  • Over 6 years of experience
  • Postnatal recovery programs
  • Weight-loss & nutrition specialist
View Profile

Djordje Brajkovic - trainer profile image

Djordje Brajkovic

  • Weight lifting & cardio training pro
  • Internationally certified
  • Home, gym & outdoor workouts
  • Faculty degree in sports & fitness
  • Kids' & teenagers' training programs
View Profile