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CrossFit Vancouver
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How resistance training supports bone density, what the research shows, and safe exercises for people with osteopenia or osteoporosis.
A free CrossFit BC resource, written by our coaching team and used with members inside the gym. No fluff and no filler: the same worksheets, checklists, and guides we hand out in Olympic Village.
Progressive resistance training is associated with maintained and improved bone density, especially in postmenopausal women. Loading the skeleton signals bone to stay strong. Studies like the LIFTMOR trial show benefits from supervised, higher-intensity strength training.
Loaded, weight-bearing movements work best: squats, deadlifts and hip hinges, overhead and chest presses, and loaded carries, all scaled to you. Pair them with balance work to reduce fall and fracture risk. A coach can tailor these to your bone health.
It can be, with proper coaching. Load is built gradually and risky positions, such as repeated loaded rounding of the spine, are generally avoided. Supervised resistance training is widely recommended for people with osteoporosis to build strength and support bone.
Exercise cannot guarantee reversal, but resistance training is associated with maintaining and in some cases improving bone density, and it lowers fall risk. Combined with medical guidance and nutrition, it is one of the most effective tools for bone health.
Yes. At CrossFit BC in Olympic Village, our coaches scale strength training for bone health, including for members with osteopenia or osteoporosis. Everyone starts with three free classes.