A PhD-Verified Plan: The Ultimate Resistance Training for Osteoporosis

A PhD-Verified Plan: The Ultimate Resistance Training for Osteoporosis

Last Updated: July 27, 2025

Introduction: Is Lifting Weights Safe for Osteoporosis?

For many diagnosed with osteoporosis, the idea of lifting weights is intimidating. Is it safe? Will it cause a fracture? These are valid concerns, but a growing body of scientific evidence shows that when done correctly, resistance training isn’t just safe—it’s one of the most powerful tools available for building stronger bones.

A 2019 PhD thesis from Ziauddin University moved beyond general advice and tested a specific, structured 12-week resistance training protocol on postmenopausal women with osteoporosis. This article lays out that exact, science-backed workout plan, from calculating your starting weight to the specific exercises that build bone.

The Scientific Foundation: Progressive Overload

The entire workout was built on a core principle of exercise science: progressive overload. As the study’s discussion notes, an increase in muscle strength, driven by “the progressive increase in the resistance, duration and frequency of exercises,” is what stimulates the bone remodeling process.

This means you can’t lift the same 2-pound dumbbells forever and expect results. To build bone, you must create a mechanical strain that challenges the skeleton. This sends a signal to your bone-building cells (osteoblasts) to get to work, increasing your bone mineral density. The study’s protocol was designed to apply this principle safely and effectively.

Step 1: Finding Your Starting Intensity with the 1RM Method

Before starting any resistance training for osteoporosis, you need to determine a safe and effective starting weight. The researchers used a modified 1 Repetition Maximum (1RM) method, a gold-standard approach for calculating exercise intensity.

Here’s a simplified version of the method they used, which you can discuss with your doctor or physical therapist:

1. The Test: A participant was asked to lift a light weight (e.g., 1 kg or about 2 lbs) for 10 repetitions.
2. The Progression: If they completed all 10 reps easily, another 1 kg was added, and the process was repeated.
3. Finding the Max: This continued until the participant could no longer complete 10 clean reps with the added weight. The last weight they successfully lifted for 10 reps was considered their baseline.
4. Calculating the Starting Weight: The actual training started at 60%-80% of that maximum weight. For example, if your 10-rep max for a bicep curl is 5 lbs, your starting weight for your workout would be around 3-4 lbs.

This method ensures the weight is heavy enough to stimulate bone growth but light enough to be performed safely with perfect form.

Step 2: The Complete 12-Week Resistance Training Protocol

The study’s resistance training group performed this workout three days per week for 12 weeks. The entire session lasted 45 minutes and was divided into upper and lower body exercises. Each exercise was performed for up-to-three sets of 10 repetitions, with 30-120 seconds of rest between sets.

Upper Body Exercises

• Biceps (Bicep Curls): Standing with feet hip-width apart, hold a dumbbell in each hand with arms hanging by your sides. Bend your elbows to bring the weights toward your shoulders, keeping elbows pinned to your sides. Hold for 3 seconds, then slowly lower.
• Triceps (Overhead Triceps Extension): Stand with feet hip-width apart. Hold a single dumbbell with both hands and lift it overhead. Bending at the elbows, lower the dumbbell behind your head. Straighten your arms to lift the weight back to the starting position.
• Pectoralis Major (Dumbbell Press): Lie on a flat bench or the floor. Hold a dumbbell in each hand at your chest with your elbows bent at a 90-degree angle. Press the weights up toward the ceiling until your arms are straight, then slowly lower them back down.
• Deltoids (Lateral Raise): Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keeping your arms straight, raise the weights out to the side until they are at shoulder height. Hold for a moment, then slowly lower.
• Latissimus Dorsi (Dumbbell Row in Lunge): Holding a dumbbell in one hand, step one leg back into a lunge position, keeping the back leg straight. Hinge forward slightly at the hips, letting the dumbbell hang toward the floor. Pull the dumbbell up toward your waist, squeezing your back muscles. Slowly lower and repeat.

Core and Lower Body Exercises

• Abdominals (Crunches): Lie on your back on a mat with your knees bent at 60 degrees and feet flat on the floor. Cross your hands over your chest. Lift your head and shoulders off the floor, engaging your abdominal muscles. Slowly lower back down.
• Back Extensors: Lie face down on a mat with legs extended. Place your hands behind your head. Lift your head and chest off the floor, keeping your legs and hips down. Hold for a few moments, then slowly return to the starting position.
• Hamstrings (Prone Leg Curls): Lie face down on the floor with your upper body supported on your elbows. Slowly bend your knees, bringing your heels as close to your hips as possible. Straighten and lower your legs back to the ground. (Note: Ankle weights can be used for progression here).
• Quadriceps (Seated Leg Extension): Sit on a sturdy chair with your feet on the ground. If using weights, hang an appropriate weight over your ankle. Extend one leg straight out in front of you, squeezing your thigh muscles. Hold, then slowly lower.
• Calves (Calf Raises): Stand with feet shoulder-width apart, arms by your sides holding dumbbells. Rise up onto the balls of your feet, making sure your heels do not touch the ground. Hold for a few moments, then slowly lower your heels back to the starting position.

The Results: Stronger Bones, But Not the Best Overall

This resistance training protocol was successful. At the end of the 12 weeks, participants showed a statistically significant improvement in their bone mineral density. This proves that a structured, progressive weightlifting program is an effective exercise for bone mineral density.

However, it’s crucial to note that while this group improved, the “Osteoanabolic” group—which combined this exact resistance routine with aerobic exercise—saw even greater gains in bone density, balance, and confidence.

Conclusion: A Powerful and Proven Template

This PhD study provides an invaluable blueprint for anyone looking to start resistance training for osteoporosis. It demystifies the process by providing a safe method for choosing weights and a comprehensive list of exercises targeting all major muscle groups. While the evidence suggests that combining this routine with weight-bearing cardio is the optimal strategy, this standalone plan is a scientifically validated, powerful, and effective way to build stronger, more resilient bones.

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Author Bio

Dr. Amna Aamir Khan holds a Doctor of Philosophy (PhD) in Physical Therapy from the College of Rehabilitation Sciences at Ziauddin University. Her research focuses on the effects of targeted exercise interventions on functional parameters in clinical populations.

Source & Citations

Thesis Title: EFFECTS OF OSTEOANABOLIC EXERCISES ON GAIT, BALANCE AND FEAR OF FALL AMONG OSTEOPOROTIC FEMALES
Researcher: Amna Aamir Khan (DPT, MSc)
Guide (Supervisor): Prof. Dr. Pirzada Qasim Raza Siddiqui
University: Ziauddin University, Karachi, Pakistan
Year of Compilation: 2019
Excerpt Page Numbers: 1, 28, 52, 57-60, 78, 103-104, 128

Disclaimer

“Some sentences have been lightly edited for SEO and readability. For the full, original research, please refer to the complete thesis PDF linked in the section above.”

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What is the biggest barrier holding you back from starting a resistance training program? Share your thoughts or questions in the comments below!