Preventing osteoporosis: Strength training for strong bones

1. Frequency: At least two to three training sessions per week for optimal results.
2. Intensity: The load should be sufficiently high to create a training stimulus. Start with moderate weights and slowly increase.
3. Exercise selection: Focus on weight-bearing exercises and movements that engage multiple muscle groups simultaneously.
4. Progression: Continuously increase the load to offer new stimuli to the bones.

Suitable Exercises

The following exercises have proven to be particularly effective for bone health:

• For the lower extremities and hips: squats, lunges, leg press, calf raises. These exercises particularly stress the hip and thigh bones, common fracture sites in osteoporosis.
• For the spine: back extensions, deadlifts with moderate weight, rowing. A strong back musculature protects against vertebral fractures.
• For the upper body: push-ups, shoulder press, chest press. These exercises strengthen the arms, shoulders, and upper spine.
• For balance: single-leg stand, coordination exercises on unstable surfaces. Better balance reduces the risk of falls.

What to avoid

With diagnosed osteoporosis or very low bone density values, certain movements should be avoided:

- Extreme forward bending of the spine

- Rotational movements under load

- High-impact jumps and jolts (in advanced osteoporosis)

- Jerky movements

Other important factors

Strength training should be part of a holistic approach to osteoporosis prevention:

1. Nutrition: Adequate intake of calcium (1000-1200 mg daily) and vitamin D (800-1000 IU daily) is essential. Good sources of calcium include dairy products, green vegetables, and fortified foods.
2. Lifestyle: Avoid smoking and reduce alcohol consumption, as both factors accelerate bone loss.
3. Medical care: Have your bone density regularly checked using DXA, especially if you are at risk. If needed, medication therapy can complement strength training effectively.

When you need professional guidance in training

Especially if you have already been diagnosed with osteoporosis or after bone fractures, guidance by qualified professionals is important. A physiotherapist or specialized trainer can create an individual, safe training program that considers your specific situation.

Conclusion: Strength training as the key to bone health

Strength training is not an option but a necessity for women who want to maintain or improve their bone health. The earlier you start, the better you can prevent osteoporosis. However, even if you already have the condition, it is never too late to start. With the right technique, adjusted intensity, and professional guidance, you can increase your bone density, strengthen your muscles, and sustainably improve your quality of life.