October 27, 2025

How Exercise Protects You from Osteoporosis

7 minutes

Osteoporosis affects 10 million Americans, and research shows resistance training effectively builds bone density by creating mechanical stress that signals bone-building cells to strengthen skeletal structure
Weightlifting (80% to 85% of your 1 rep max) performed two to three times weekly produces the greatest bone density gains, while walking and swimming provide insufficient force for bone strengthening
Essential exercises include squats, deadlifts, incline pushups, hip rotations, and chair squats, progressing gradually in intensity while maintaining proper form to minimize injury risk
Blood flow restriction (BFR) training, also known as KAATSU in Japan, enhances bone formation markers even at low intensities, allowing effective muscle and bone strengthening without heavy weights or pain
Consistency matters most. Research shows that training for one year or more significantly improves bone mineral density, cortical thickness, and overall bone geometry across all ages and genders

...more

By Dr. Mercola

4.6

14871,487 ratings

October 27, 2025

7 minutes

Osteoporosis affects 10 million Americans, and research shows resistance training effectively builds bone density by creating mechanical stress that signals bone-building cells to strengthen skeletal structure
Weightlifting (80% to 85% of your 1 rep max) performed two to three times weekly produces the greatest bone density gains, while walking and swimming provide insufficient force for bone strengthening
Essential exercises include squats, deadlifts, incline pushups, hip rotations, and chair squats, progressing gradually in intensity while maintaining proper form to minimize injury risk
Blood flow restriction (BFR) training, also known as KAATSU in Japan, enhances bone formation markers even at low intensities, allowing effective muscle and bone strengthening without heavy weights or pain
Consistency matters most. Research shows that training for one year or more significantly improves bone mineral density, cortical thickness, and overall bone geometry across all ages and genders

...more