The benefits of resistance training for women with osteoporosis

Osteoporosis is a condition characterized by low bone density, making the bones weak and susceptible to fractures. It predominantly affects women, especially those who have reached menopause. While it may seem counterintuitive to engage in resistance training for individuals with osteoporosis, research has shown that this form of exercise can have numerous benefits for women with this condition.

1. Increased Bone Density

Resistance training involves putting stress on the bones and muscles, which stimulates the body to build stronger and denser bones. For women with osteoporosis, this is particularly beneficial as it helps to counter the bone loss associated with the condition. Regular resistance training, under appropriate supervision, has been shown to increase bone mineral density, reducing the risk of fractures.

2. Improved Muscle Strength

Women with osteoporosis often experience muscle weakness, which can further compromise their balance and increase the risk of falls and fractures. By incorporating resistance training into their exercise regimen, these women can improve their muscle strength and enhance their overall physical function. Strengthening the muscles not only protects the bones but also promotes better posture and stability.

3. Enhanced Joint Health

Resistance training not only targets the bones and muscles but also provides benefits to the joints. Women with osteoporosis often experience joint pain and stiffness, which can limit their mobility and quality of life. Engaging in resistance exercises helps to lubricate the joints, reduce inflammation, and promote better joint health, thereby providing relief from pain and increasing range of motion.

4. Increased Metabolic Rate

As women age, their metabolic rate tends to decline, making weight management more challenging. Resistance training, however, can counteract this decline by increasing muscle mass and boosting metabolism. With regular resistance exercises, women with osteoporosis can enhance their body’s ability to burn calories even at rest, aiding in weight management and promoting a healthier body composition.

5. Improved Balance and Fall Prevention

Women with osteoporosis are at a higher risk of falls due to weakened bones and muscles. Resistance training can improve balance, coordination, and proprioception, reducing the likelihood of falls. By strengthening the muscles involved in maintaining balance – such as the core muscles and the muscles of the lower body – women with osteoporosis can significantly decrease their risk of fractures and associated complications.

6. Psychological Well-being

Osteoporosis can have a detrimental impact on one’s psychological well-being. The fear of fractures and the limitations imposed by the condition can lead to anxiety, depression, and a decreased quality of life. Engaging in resistance training can act as a positive coping mechanism, improving self-esteem, boosting mood, and reducing anxiety and depression symptoms.


Despite the precautions associated with osteoporosis, resistance training has demonstrated numerous benefits for women with this condition. It increases bone density, improves muscle strength, enhances joint health, boosts the metabolic rate, improves balance, and contributes to psychological well-being. However, it is crucial for women with osteoporosis to consult their healthcare provider and seek guidance from qualified professionals before starting any resistance training program. With proper supervision and guidance, resistance training can be a safe and effective method to improve bone health and overall quality of life for women with osteoporosis.