© Adobe Stock
October 10, 2025
Marianne Waldenfels
Strength training strengthens bones and protects women from osteoporosis. Learn which exercises increase bone density and how to train properly – even after a diagnosis
Find a DoctorSearch the network for suitable specialists and contact them directly
Osteoporosis predominantly affects women after menopause and leads to a dangerous decrease in bone density. While many affected individuals avoid physical activity out of fear of injury, research clearly shows: targeted strength training is one of the most effective measures for preventing and treating osteoporosis.
Osteoporosis is a skeletal disorder in which the bones lose mass and strength, and the bone substance degrades significantly. The consequences: bones and vertebrae break more easily. The vertebrae, femoral neck, and wrists are particularly susceptible to fractures - even small falls can lead to serious fractures.
Women have a significantly higher risk of osteoporosis than men. The main factors are:
Bones are living tissue that constantly renews itself. Mechanical load from strength training stimulates bone-forming cells (osteoblasts) and simultaneously inhibits bone-resorbing cells (osteoclasts). This process is called Wolff's Law: bones adapt to the loads they are subjected to.
Regular strength training offers numerous benefits for women at increased risk of osteoporosis:
Women who are new to strength training or already have a diagnosis of osteoporosis should follow these principles:
Muscle building, fat burning, stronger bones – the vibration plate promises it all. Physiotherapist Nils Stützer breaks down what's scientifically proven, where the research falls short, and who actually benefits from this type of training
Christine Bürg & Marianne Waldenfels
With
Nils Stützer
Lasers, retinol, biostimulators: which anti-aging methods actually work? Dermatologist Dr. Susanne Steinkraus breaks down which procedures are backed by science and what it really takes to maintain healthy skin.
Christine Bürg & Marianne Waldenfels
An interview with
Dr. med. Susanne Steinkraus
Hormone replacement therapy during menopause: What are the benefits and risks? Here's what current guidelines and the latest evidence recommend.
Birgitta Dunckel
With
Dr. Petra Eisenmann
A new study examines TikTok videos about ADHD, depression, and narcissism. A psychiatrist explains the risks of self-diagnosis
Christine Bürg & Marianne Waldenfels
With
Prof. Dr. med. Andreas Menke
The following exercises have proven to be particularly effective for bone health:
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
Strength training should be part of a holistic approach to osteoporosis prevention:
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.
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.
