Tip 1.

To strengthen bones, weight training must be heavy, low-rep and focused on compound lifts like squats, deadlifts and overhead presses.

These load the spine, hips and shoulders - areas most at risk of bone loss.

Tip 2.

Light jumping or skipping is a good start, but for real bone benefits, impact must be progressed. Short sharp movements like bounding or drop jumps provide the stimulus bones need to adapt.

Tip 3.

Bones need fuel to grow.

Prioritise calcium, vitamin D and protein from whole foods like dairy, leafy greens and fish.

A balanced diet supports bone repair and prevents breakdown.

Osteoporosis often goes unnoticed until a fracture happens - but with the right approach, osteoporosis is manageable, preventable and even reversible. Building stronger bones takes more than walking or supplements. It requires targeted strength and impact training, along with sodium and nutrition.

Weight training must be heavy, low-rep and focused on compound lifts like squats, deadlifts and overhead presses to stimulate bone growth where it's needed most - in the spine, hips and shoulders.

Impact training is also key. Light hopping and skipping are a good start, but bones respond best to short, sharp forces. Progressions like bounding or drop jumps deliver the load bones need to adapt.

Nutrition underpins it all. Calcium, vitamin D and protein are essential, but overall fuelling and whole-food intake support bone repair and growth, especially as we age.

At BeachLife Physiotherapy we run a dedicated Osteoporosis Program for people who need to build and protect their bone strength.