By Caitlin Johnson & Robyn Yin, Accredited Exercise Physiologists

Let’s talk bones…and more specifically, how to keep them strong, resilient and ready to support you for years to come. We recently ran a session all about strength training for bone health, and we thought we’d pop everything you need to know into a blog so you can come back to it anytime.

Osteoporosis affects over 1 million Australians. That’s huge! Two in three women and one in three men over 50 will have an osteoporotic fracture. But here’s the good news: there’s plenty we can do to help reduce that risk.

Why Bone Health Matters

Once someone experiences a fracture, the likelihood of having another one goes up significantly. Fractures don’t just hurt. They impact mobility, independence, and quality of life. For older adults, hip fractures in particular can have serious consequences, including a higher risk of death within 12 months.

But we’re big believers in prevention. We can’t go back in time, but we can make strong choices today to support better bone health into the future.

Understanding Your Bone Density

If you’ve ever had a DEXA scan, you might’ve seen terms like BMD (bone mineral density) and T-score. Your T-score compares your bone density to that of a healthy young adult, and it helps classify your bones as normal, osteopenic (mild bone loss), or osteoporotic.

There’s also a handy online tool called FRAX that estimates your 10-year risk of fracture. It takes into account factors like age, gender, history of fractures, weight, height, and more.

While we can’t control everything, knowing your bone health stats gives us a solid starting point, especially when it comes to planning an exercise program that’s right for you.

Why Bones Change Over Time

Hormonal changes (like menopause and the drop in oestrogen) are one of the big factors affecting bone density. Testosterone levels also decline with age, but the impact isn’t quite as sharp as it is with oestrogen.

Other things that can affect your bones include:

• Reduced physical activity
• Low calcium intake
• Limited vitamin D (despite all our Aussie sunshine!)
• Long-term use of medications like steroids

But here’s the exciting part: bones are living tissue. They respond to how we move, how we eat, and what we lift.

How Exercise Builds Bone

So many people ask us: can exercise really change bone? Yes! When muscles contract, especially under load, they tug on the bones. That mechanical stress stimulates bone-building cells (called osteoblasts) and encourages bones to strengthen.

This is why weight-bearing and resistance-based activities are so effective. Plus, exercise improves balance, coordination, and confidence…which means fewer falls and fewer fractures.

Here’s a wild fact we love: astronauts lose the equivalent of 20 years worth of bone density in just six months in space, simply because of the lack of gravity. That’s how important loading and impact are to maintaining strong bones.

The Three Key Types of Bone-Boosting Exercise

There are three main forms of exercise we recommend for supporting bone health:

1. Resistance Training

This includes lifting weights, using resistance bands, or performing body-weight movements like squats and push-ups. Resistance training builds muscle, which in turn strengthens bone.

We love compound movements that target multiple areas at once. Think squats, deadlifts, overhead presses, and push-ups. Start light and gradually build up. Some of our long-time clients now lift 30kg+ after starting with simple bodyweight exercises.

2. Impact & Weight-Bearing Exercise

These are activities where your bones and muscles work against gravity. Think heel drops, marching, hopping, or jumping. The more impact (safely applied), the more stimulus for your bones.

Even something as simple as stomping your feet sends a strong message to your skeleton. Just be mindful that activities like hydrotherapy or trampolining (while great for fitness) don’t provide the same kind of impact for bones.

3. Balance & Functional Training

This is about reducing your fall risk. Simple moves like standing on one leg while brushing your teeth or doing sit-to-stands can make a big difference. Just two minutes of balance work a day is enough to see improvement.

How Often Do You Need to Exercise?

Healthy Bones Australia recommends:

• Impact exercise: 4–7 days/week, 50 impacts per session
  
  
• Resistance training: At least 2 times/week
  
  
• Balance training: Daily, ideally 30 minutes/week

It might sound like a lot, but with the right support, it’s doable. And remember, it’s all about progressing safely from where you’re at, not jumping into the deep end.

Image source: Healthy Bones Australia, via https://healthybonesaustralia.org.au/

Real-Life Progress: One Client’s Journey

One of our lovely clients, aged 68, started strength training with us in 2019. No experience, just an open mind and a bit of courage. She began with bodyweight and resistance band exercises, and over time, built up to:

• Deadlifting over 30kg
  
  
• Doing push-ups on her toes
  
  
• Jumping off steps while holding weights
  
  

Her DEXA scan results improved steadily, her confidence skyrocketed, and she’s still coming to sessions twice a week. It’s a great reminder that it’s never too late to start.

Getting Started the Right Way

The most important message we want you to take away: start safely and progress gradually.

If you’re managing an injury, dealing with chronic conditions, or just haven’t exercised in a while, seeing an accredited exercise physiologist can help you get moving confidently. We’ll work with your history, your comfort level, and your goals.

Everyone starts somewhere. And no matter where that is, it’s a good place to begin.

Final Thoughts

Bone loss is common, but it’s not inevitable. Strength training is one of the best things you can do for your bones, your confidence, and your independence. The key is to find something that suits you, and to keep showing up for yourself.

Start small. Stay consistent. And remember, strong bones mean a stronger you: whether it’s lifting your groceries, chasing the grandkids, or walking up the stairs with ease.

👉 For more information,you may visit Healthy Bones Australia

👉 Watch the Full Talk
There’s so much more to explore, and if bone health or osteoporosis is on your mind, we recommend watching our full session on BJC Connect. We dive deeper into bone density, strength training, and how to exercise safely at any stage. Whether you're just getting started or looking to build confidence with resistance training, this session offers practical tips and real-life insights.