The Best Bodyweight Exercises for Osteoporosis

Osteoporosis is a common condition that affects millions of people, especially as they age. It’s characterized by weakened bones that become fragile and prone to fractures. While medication and dietary changes are often part of the treatment plan, exercise can play a significant role in managing and even improving bone health. In this blog, we will explore some of the best bodyweight exercises for osteoporosis that can help you build and maintain strong bones without the need for fancy equipment or gym memberships.

Understanding Osteoporosis

Before we dive into the exercises, let’s briefly understand why exercise is crucial for individuals with osteoporosis. Osteoporosis weakens bones by reducing bone density and bone mass. As a result, the bones become porous and brittle, making them more susceptible to fractures, especially in the hip, spine, and wrist.

Exercise Helps in Several Ways

Stimulating Bone Growth:

Weight-bearing exercises force your bones to support your body’s weight, which stimulates the production of bone-forming cells, helping to increase bone density.

Improving Balance and Coordination:

Many osteoporosis-related fractures occur due to falls. Exercises that enhance balance and coordination can reduce the risk of falls.

Strengthening Muscles:

Strong muscles help support your bones and reduce the risk of fractures.

Enhancing Posture:

Osteoporosis can lead to a stooped posture, which increases the risk of spinal fractures. Certain exercises can improve posture and reduce this risk.

Body Weight Exercises

Bodyweight exercises, such as squats, lunges, planks, wall push-ups, and calf raises, play a crucial role in combating osteoporosis and promoting stronger bones. Let’s delve into the benefits of each of these exercises in detail:

1. Squats

Weight-Bearing Exercise:

Squats require you to bear your body’s weight, placing stress on your bones, which encourages bone density and strength.

Engages Lower Body:

These exercises target major lower body muscles, including the quadriceps, hamstrings, and glutes. Strong muscles help support and protect bones from fractures.

Enhances Balance:

Proper squatting technique involves balance and stability, reducing the risk of falls, which is essential for individuals with osteoporosis.

2. Lunges


Like squats, lunges are weight-bearing exercises, exerting pressure on your bones to stimulate bone growth and density.

Strengthens Leg Muscles:

Lunges work various leg muscles, including the quadriceps, hamstrings, and calves, contributing to improved muscle strength and bone support.

Balance and Coordination:

Performing lunges enhances balance and coordination, reducing the risk of falls and fractures.

3. Planks

Core Strength:

Planks target the core muscles, including the abdominal and back muscles. A strong core is vital for maintaining proper posture and reducing the risk of spinal fractures.

Engages Stabilizer Muscles:

Holding a plank engages stabilizer muscles throughout the body, helping maintain overall muscle strength and balance.

4. Wall Push-Ups

Upper Body Strength:

Wall push-ups work the chest, shoulders, and triceps, contributing to upper body strength.

Supports Bone Health:

Strong upper body muscles provide support to the spine and ribcage, reducing the risk of fractures in these areas.

5. Calf Raises

Strengthening the Calves:

Calf raises target the calf muscles, which play a significant role in maintaining balance and preventing falls.

Enhances Ankle Stability:

Strong calf muscles help stabilize the ankles, reducing the likelihood of ankle injuries.

Incorporating these bodyweight exercises into your routine can help you strengthen your bones, improve your balance, and reduce the risk of fractures associated with osteoporosis. However, it’s essential to consult with your healthcare provider before starting any new exercise program, especially if you have osteoporosis, to ensure that these exercises are safe and suitable for your specific condition. Additionally, consider working with a certified fitness trainer who can provide guidance and tailor a program to your individual needs. With the right exercises and precautions, you can take significant steps toward maintaining strong bones and a healthier, more active lifestyle, even with osteoporosis.

Here at OsteoStrong in Mercer Island, we specialize in personalized exercise programs designed to treat and counter the effects of osteoporosis. Our commitment is to provide you with an individualized fitness experience that caters to your unique requirements. Let OsteoStrong evaluate your needs and create a customized fitness plan just for you. Reach out to us today to seize the opportunity and claim your complimentary session.


7803 SE 27th St, Suite 176

Mercer Island, WA 98040

(206) 519-9796