Osteoporosis Doesn't Have to Mean "Take It Easy"

For many years, people diagnosed with osteoporosis were told to avoid lifting heavy weights and to limit activities that might increase fracture risk. While caution is important, research over the past decade has transformed our understanding of how bones respond to exercise.

At Ross Medical Group, we believe that the right type of exercise—performed safely, progressively, and under the supervision of a Doctor of Physical Therapy—can help build stronger bones, improve balance, increase muscle strength, and reduce the risk of falls and fractures.

Our osteoporosis resistance training program incorporates key evidence-based concepts from the groundbreaking LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) research while tailoring every exercise to the individual patient.

What is the LIFTMOR Method?

The LIFTMOR study, published in 2017, challenged the long-held belief that people with osteoporosis should avoid heavy resistance training.

Researchers studied postmenopausal women with low bone density who participated in a supervised program consisting of:

• High-intensity progressive resistance training
• Functional lifting movements
• Deadlifts
• Squats
• Overhead pressing
• Controlled impact loading (jumping and landing mechanics)

The participants trained only twice per week under close supervision.

The results were remarkable.

Participants demonstrated improvements in:

• Bone mineral density of the lumbar spine
• Bone strength
• Functional performance
• Muscle strength
• Balance
• Overall confidence with movement

Perhaps most importantly, the study demonstrated that appropriately supervised heavy resistance training was safe for appropriately screened individuals with osteoporosis.

Why Bones Need Resistance

Bone is living tissue.

Just like muscles become stronger when challenged, bones respond to mechanical loading by remodeling themselves.

When the body experiences appropriate stress through resistance training, specialized bone cells are stimulated to create stronger, denser bone tissue.

Without enough loading, bone continues to weaken over time.

This is why simply walking, while excellent for cardiovascular health, is often not enough to significantly improve bone density.

Bones require:

• Progressive resistance
• Weight-bearing exercise
• Proper impact loading when appropriate
• Functional movement patterns
• Consistency over time

How Ross Medical Group Applies These Principles

Every patient is different.

Rather than placing every patient into the exact LIFTMOR protocol, our Doctors of Physical Therapy use the scientific principles behind the research and individualize the program based on:

• Bone density (DEXA scan results)
• Age
• Fracture history
• Balance ability
• Strength level
• Joint health
• Medical history
• Previous exercise experience

This allows patients to safely progress toward higher loading while minimizing injury risk.

Components of Our Osteoporosis Resistance Training Program

Depending on each patient's abilities, treatment may include:

Progressive Strength Training

Exercises may include:

• Squats
• Deadlift progressions
• Hip hinging
• Step-ups
• Lunges
• Overhead strengthening
• Rowing exercises
• Functional carrying activities

All resistance is progressed gradually based on patient tolerance.

Postural Strengthening

Many people with osteoporosis develop rounded shoulders and increased thoracic kyphosis.

We emphasize strengthening of:

• Upper back muscles
• Scapular stabilizers
• Core musculature
• Hip extensors

Improving posture helps decrease stress placed on the spine while improving overall movement mechanics.

Balance and Fall Prevention

Most fractures occur because of falls.

Our program includes balance training designed to improve:

• Single-leg stability
• Dynamic balance
• Walking confidence
• Reactive balance
• Coordination

Reducing fall risk is one of the most effective ways to prevent osteoporotic fractures.

Functional Movement Training

Patients learn safer ways to perform everyday activities including:

• Lifting groceries
• Picking objects up from the floor
• Carrying grandchildren
• Getting up from chairs
• Climbing stairs

Improving movement quality allows patients to stay active and independent.

Controlled Impact Training

For patients who are medically appropriate, higher-level progression may include carefully supervised low-volume impact exercises inspired by the LIFTMOR protocol.

These exercises are only introduced after patients demonstrate sufficient strength, balance, and movement control and are never appropriate for everyone.

Why Supervision Matters

High-intensity exercise is not simply about lifting heavy weights.

Proper supervision ensures:

• Correct technique
• Safe progression
• Proper spinal alignment
• Appropriate breathing mechanics
• Individualized exercise prescription
• Ongoing monitoring of symptoms

At Ross Medical Group, each exercise is selected specifically for the patient based on a comprehensive physical therapy evaluation.

Who Can Benefit?

Our osteoporosis resistance training program is appropriate for many individuals with:

• Osteopenia
• Osteoporosis
• Age-related muscle loss
• History of falls
• Balance deficits
• General deconditioning
• Fear of movement after a diagnosis of low bone density

Patients recovering from fractures may also benefit once medically cleared by their physician.

More Than Just Bone Density

Improving bone density is only one goal.

Patients frequently report improvements in:

• Confidence
• Strength
• Energy
• Walking ability
• Posture
• Balance
• Ability to perform daily activities
• Overall quality of life

Many tell us they simply feel stronger and more capable than they have in years.

Our Commitment at Ross Medical Group

At Ross Medical Group Physical Therapy, we are committed to providing evidence-based care using the latest research in rehabilitation and exercise science.

Our osteoporosis resistance training program combines clinical expertise with proven scientific principles to help patients build strength safely, reduce fracture risk, and maintain independence.

Whether you have recently been diagnosed with osteopenia or osteoporosis—or simply want to protect your bone health as you age—our Doctors of Physical Therapy can develop a personalized program designed specifically for you.

Strong bones are built through movement. With the right guidance, it's never too late to become stronger.

Schedule an osteoporosis evaluation with Ross Medical Group Physical Therapy today and discover how individualized resistance training can help you live with confidence, strength, and independence.