Non-Negotiable Exercise Techniques for Better Bone Mineral Density

Written By Michaela Smith

Did you know that according to the Bone Health and Osteoporosis Foundation,  64% of patients never receive guidance about exercise for bone health from their healthcare provider? Therefore the majority of people at risk for osteoporosis are navigating their wellness journey without the vital tools they need.

It’s time to change that. Whether you’ve been diagnosed with osteoporosis or you’re simply taking proactive steps to support your future health, understanding how to strengthen your bones through intentional movement is key.

What Is Osteoporosis and Why Should You Care?

Osteoporosis is a medical condition that causes bones to become weak, porous, and more prone to breaking. It develops when the body loses too much bone, makes too little bone, or both. The most common areas affected include the spine, hips, wrists, and legs.

But osteoporosis doesn’t just impact physical strength—it often leads to:

  • Increased risk of fractures (even from minor falls)

  • Anxiety and fear of movement

  • Isolation due to reduced activity levels

That’s why proactive care, especially through movement, is so crucial.

How Bones Get Stronger: The Science in Simple Terms

Our bones are living tissues that constantly break down and rebuild. This cycle is known as bone remodeling and involves three key players:

  • Osteoblasts – build new bone

  • Osteoclasts – break down old bone

  • Osteocytes – the “sensors” that detect strain and send messages for repair

In osteoporosis, bone breakdown (osteoclast activity) outpaces bone formation, leading to a gradual weakening of the skeleton.

But the good news: bones adapt to stress. When we move in intentional, weight-bearing ways, we activate those osteoblast cells to rebuild stronger, denser bones.

Wolff’s Law: The Secret to Building Strong Bones

Wolff’s Law is the foundation of osteoporosis exercise science. It states that bones adapt to the stress placed on them—getting stronger when loaded and weaker when underused.

If we place intentional stress through exercise (like weightlifting or impact training), bones respond by becoming stronger. But if we stay inactive or avoid challenges, our bones adapt by weakening.

The takeaway? Movement isn’t just safe—it’s necessary for healthy bones.

3 Non-Negotiable Exercise Techniques to Improve Bone Density

1. Axial Loading

Axial loading is when you apply force from the top down along the axis of the bone—exactly what bones need to grow stronger.

Examples include:

  • Overhead press

  • Deadlifts

  • Squats

  • Farmer’s carries

These movements deliver mechanical stress directly to the spine, hips, and wrists—areas commonly impacted by osteoporosis.

2. Impact Training

Impact training uses ground-reaction force—when your body meets the ground with enough pressure to trigger bone remodeling. It's measured as a multiple of your body weight.

Examples of impact exercises:

  • Walking (1.2x body weight)

  • Forward step-ups (2.2x)

  • Heel drops (3.6x)

  • Jump squats (3.8x)

  • Stomping (4.6x)

You don’t need to jump right into high-impact moves - in fact this is not a recommended approach for osteoporosis. Instead start with light to  moderate-impact training like heel drops and stomping.  These exercises not only build bone strength effectively but are a safer starting point for someone with low bone density.  Walking isn’t enough to build bone, not only are we very well adapted to it, but the  impact it provides is  just barely above our own body weight, we need more stimulus than that to tell the bones to lay down more tissue!

3. Progressive Overload

Progressive overload is a strength training principle that involves gradually increasing resistance or challenge over time. This ongoing challenge keeps muscles and bones adapting—and avoids hitting plateaus.

You might:

  • Add small amounts of weight weekly

  • Increase reps or sets slowly

  • Add more challenging exercise variations

  • Monitor Rate of Perceived Exertion (RPE) to adjust when things feel “too easy”

As long as the load continues to challenge your body in a safe, progressive way, you're moving in the right direction for better bone health. An experienced coach can support you in progressing safely. 

How to Build a Safe & Sustainable Routine for Bone Health

Our holistic bone-strengthening plan goes beyond just lifting weights. Here’s what to include:

  • Targeted strength training

  • Balance work – helps prevent falls and increases stability

  •  Posture exercises - helps to reduce the risk of compression fractures and allows for safe and even loading of the bones

  • Consistency 

  • Patience 

Your body needs time to signal, rebuild, and mineralize new bone tissue. Be consistent, and trust the process.

Debunking the Fear: Yes, You Can Lift Weights Safely

Many people with osteoporosis fear that strength training will cause injury. The truth? With the right guidance and approach, loading your bones is not only safe—it’s essential.

  • Start light

  • Focus on quality form

  • Progress gradually

  • Focus on axial loading and impact that is targeting the areas most commonly affected by osteoporosis

  • Work with an experienced, osteoporosis-specialized strength coach

You’ll not only build stronger bones—you’ll also gain independence, mobility, and confidence in your body again.

Common Mistakes (and How to Avoid Them)

Even with good intentions, some common pitfalls can slow your progress:

  • Lifting too light (not enough stimulus for bone adaptation)

  • Using poor form (increases risk of injury)

  • Focusing only on low-impact exercises (impact is necessary for improved bone density)

 Solutions:

  • Work with a professional who understands osteoporosis

  • Follow a structured, evidence-based program, like Kaari’s which was designed by experts in the field!

  • Mix in activities you love (like walking, yoga, pickleball)

  • Prioritize recovery and rest as much as training - this is when the bone AND muscle gains actually happen!

Final Thoughts: Your Body Was Made to Be Strong

Osteoporosis may be common, but it doesn’t have to define your story. With the right approach, movement becomes your medicine—and strength becomes your superpower.

You are capable. You are resilient. And your bones can be, too!

💪 Ready to Take Action?


Michaela Smith
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Healthy Aging: Strong Bones and Muscles for Life