Three Exercises for Bone Density
Three Exercises for Bone Density
If your doctor told you to "start strength training" for bone density but didn't tell you HOW, you're NOT alone.
Most women over 50 get diagnosed with osteopenia or osteoporosis and walk out of the doctor's office with zero guidance on what exercises actually work—and what's safe for their bodies.
In this video, I teach you three exercises that build bone density safely at home: squats, rows, and wall pushups. Each exercise has variations so you can find what works for YOUR body today.
Watch the full video here:
Why These 3 Exercises Work for Bone Density
Building bone density requires progressive load—meaning you challenge your bones and muscles with weight over time.
But here's what most of us get wrong: they jump into exercises that are too hard, get hurt, and quit.
That's why variations and choices of where to start is crucial.
You start where your body is TODAY, master the movement, THEN progress.
Exercise 1: Squats (3 Variations)
Easiest: Sit-to-stands with hands on thighs
Medium: Chair squats with hands at chest
Hardest: Bodyweight squats, then add weight
Squats load your hips, spine, and legs
Exercise 2: Bent-Over Rows (3 Variations)
Easiest: One-arm row with chair support
Medium: One-arm row with heavier weight
Hardest: Two-arm bent-over row (no support)
Rows strengthen your back
Exercise 3: Wall Pushups (3 Variations)
Easiest: Push into wall (build shoulder stability)
Medium: Halfway to wall
Hardest: Full range of motion to wall
Pushups load your wrists, arms, and shoulders—critical for preventing fractures if you fall.
How to Progress Safely
The key to building bone density isn't doing MORE exercises. It's doing the RIGHT exercises with proper form and progressive load.
Here's how to progress:
Master the easiest variation (12-15 reps in good form)
Move to the next variation
Add weight when bodyweight feels easy
Increase weight gradually over time
Remember: your body responds to challenge. If an exercise is too easy, your bones won't adapt. If it's too hard, you'll get hurt.
Want a Full Guided Strength Class?
If you want me to walk you through a complete strength training program designed for women over 50, I've created a free five day series!
You'll get:
Clear instruction on form and modifications
Exercises designed for bone density, joint pain, and real body limitations
A structured plan (not random exercises)
Get your free class here: Free Guided Strength Class
Key Takeaway
You don't need complicated workouts or expensive equipment to build bone density. You need the RIGHT exercises, proper form, and enough of a challenge.
These 3 exercises—squats, rows, and wall pushups—are my go-to movements for clients worried about bone loss.
Find the variation that works for your body today, master it, then progress.
Watch the video above to see exactly how to do each exercise.
And if you want a guided class where we work through the exercises together, get your free strength training class here:
