Summary
This article explains how strength training (especially resistance training), protein intake, calcium, vitamin D, and other factors can help preserve and even improve bone density. Backed by research and practical guidance, we’ll explore how Vision Personal Training’s holistic approach supports long-term bone health, especially for those at risk of osteopenia.
You don’t need to wait for a diagnosis to start looking after your bones, you can start now.
Key Topics Covered
- Osteopenia — What It Is and Why It Matters
- How Bones Stay Strong (and What Weakens Them)
- The Role of Strength Training in Preventing Osteopenia
- Nutrition Strategies for Bone Health
- How Vision Personal Training Supports Bone Strength
- What the Research Says About Osteopenia and Exercise
- How to Start Protecting Your Bone Health Today
- Empowering Next Steps — Don’t Wait for a Fracture
Osteopenia — What It Is and Why It Matters
Osteopenia refers to lower-than-normal bone mineral density, but not low enough to be diagnosed as osteoporosis. It’s essentially a midpoint, a red flag that bones are beginning to weaken and may become more susceptible to fractures if no action is taken. Unlike osteoporosis, osteopenia often doesn’t cause noticeable symptoms. It’s usually diagnosed through a DEXA scan (dual-energy x-ray absorptiometry), which measures your bone density and provides a “T-score.” A T-score between -1.0 and -2.5 indicates osteopenia. Below -2.5 is considered osteoporosis. While the term may sound clinical, osteopenia is more common than you might think. According to the Cleveland Clinic, osteopenia affects millions of people globally and is often influenced by age, lifestyle, hormonal changes, and diet, with women most at risk.
If left unaddressed, osteopenia can progress to osteoporosis, a condition where bones become so fragile that even minor falls can cause fractures. But the good news is that bone health is not set in stone. It’s dynamic and can be influenced through targeted strength training, supportive nutrition, and healthy lifestyle choices. Half of all fractures occur in people over 50 years with osteopenia according to Healthy Bones Australia
The sooner you understand your bone density, take action and start having conversations, the more likely you are to maintain strength, mobility, and independence as you age.
How Bones Stay Strong (and What Weakens Them)
Bone is living tissue. Just like your muscles, it’s constantly breaking down and rebuilding ,a process called bone remodeling. The key to strong bones lies in this delicate balance: if your body breaks down bone faster than it rebuilds it, your overall bone density decreases over time. That’s when conditions like osteopenia can develop.
What Keeps Bones Strong?
- Weight-Bearing Exercise: Activities that put stress on bones, such as walking, strength training, and resistance work, signal your body to rebuild and reinforce bone tissue.
- Nutrients like Calcium & Vitamin D: Calcium is the raw material, while vitamin D helps your body absorb it. Without both, bones can weaken.
- Hormonal Health: Estrogen and testosterone both play roles in maintaining bone mass. Hormonal changes, especially around menopause or andropause, can speed up bone loss.
- Healthy Muscle Mass: Strong muscles support strong bones. Resistance training improves both, making it a critical strategy for prevention and maintenance.
What Weakens Bones?
- Sedentary Lifestyles: Sitting for long periods or avoiding physical activity reduces bone stress, which can lead to weakening over time.
- Smoking & Excessive Alcohol: Both interfere with bone-building processes and calcium absorption.
- Low Protein Intake: Protein is essential for bone matrix formation and muscular support.
- Crash Dieting or Overtraining: Extreme weight loss, especially without adequate nutrients, can cause bone density to drop, particularly in women.
According to Harvard Health, understanding these bone-building fundamentals is essential to managing osteopenia naturally, before it progresses.
At Vision Personal, we focus on resistance-based workouts that not only build muscle but also stimulate bone health in a safe, progressive way that is personalised and catered on where your current fitness levels are at.
Why Strength Training Is Your Best Friend for Bone Health
Strength training isn’t just about building muscle tone or boosting metabolism — it’s one of the most effective strategies to maintain and improve bone density, especially for individuals managing or at risk of osteopenia.
Why resistance training matters for bone health:
1. It promotes bone remodeling
Resistance training places controlled stress on your bones, triggering a natural response where your body strengthens them through increased mineral deposition. This process is particularly effective in areas prone to bone loss, such as the spine, hips, and wrists.
Research from the Cleveland Clinic and Harvard Health confirms that weight-bearing and resistance exercises are among the most recommended interventions for osteopenia.
2. It builds muscle to support bone structure
As your muscles become stronger, they provide greater support and stability to your skeletal system. This reduces the risk of falls, improves posture and balance, and helps protect against fractures.
3. It supports hormonal and metabolic health
Strength training can help regulate blood sugar, manage cortisol levels, and support hormone balance all of which play a role in preserving bone health. For women in particular, this is key during hormonal shifts that accelerate bone loss.
4. It slows down progression of bone loss
Even modest gains in strength and balance can prevent further deterioration of bone mass. Consistent training helps maintain independence and reduces the risk of osteopenia progressing to osteoporosis.
How Vision Supports You
At Vision, our programs like Personal Training and our strongHER program include personalised strength-based routines designed to suit your experience and health needs. Whether you’re new to weight training or returning after a break, we focus on proper technique, gradual progression, and tailored coaching to maximise bone health outcomes.
Key Lifestyle Habits That Support Osteopenia Management
Osteopenia isn’t a condition that demands fear, it’s a signal to take positive action. Beyond exercise, there are lifestyle choices that play a powerful role in supporting your bone health over time. Here are some of the most impactful habits you can focus on:
1. Prioritise calcium-rich whole foods
Calcium is essential for maintaining bone density, but it's not just about supplements. Aim to get calcium from natural food sources such as:
- Dairy (milk, yoghurt, cheese)
- Leafy greens (spinach, kale, bok choy)
- Almonds and tofu
- Fortified plant-based milks
Healthdirect Australia notes that food-based calcium is generally better absorbed than supplements and contributes to overall dietary balance.
2. Ensure adequate vitamin D
Vitamin D helps your body absorb calcium effectively. Sunlight exposure (10–30 minutes depending on your skin tone and location) is the best natural source. In winter or if you're mostly indoors, supplementation may be needed. According to Healthy Bones Australia, up to 50% of Australians may have insufficient vitamin D levels during colder months.
3. Limit excessive alcohol and caffeine
Both alcohol and caffeine can reduce calcium absorption and weaken bone over time. Aim to keep coffee intake moderate and drink alcohol mindfully, one glass doesn’t undo progress, but daily overconsumption can be a concern.
4. Quit smoking
Smoking has been strongly linked to reduced bone density and a higher risk of fractures. If quitting is a challenge, support is available — talk to your trainer or healthcare provider about resources to help.
5. Maintain a healthy weight
Being underweight increases bone loss risk, while excess weight can add stress to joints. Balanced nutrition, resistance training, and supportive coaching help you maintain a healthy range in a sustainable way.
At Vision Personal Training, we take a holistic approach to health. Our programs blend fitness, nutrition, mindset, and accountability all tailored to your needs. If osteopenia has been on your radar, now’s the time to turn that awareness into strength. We would also encourage you to have a conversation with your GP as well.
Weight-Bearing and Resistance Exercise Stimulate Bone Growth
According to the National Institutes of Health (NIH), bones are living tissues that respond to physical stress by becoming stronger, a concept known as mechanical loading. When we walk, lift weights, or engage in other forms of resistance-based exercise, the stress applied to bones signals the body to deposit more calcium and increase the activity of bone-building cells (osteoblasts).
A comprehensive review by the NIH outlines that both weight-bearing activities (e.g. walking, hiking, jogging, dancing, tennis) and muscle-strengthening exercises (e.g. resistance training, bodyweight training, are critical to building and maintaining healthy bones across the lifespan. These forms of exercise are especially effective at targeting the hip, spine, and wrists, areas most vulnerable to fracture in osteopenia and osteoporosis.
Resistance Training Has a Measurable Impact on Bone Density
Resistance training, in particular, stands out for its role in increasing bone mass and improving muscular strength, which supports both skeletal loading and stability. In a study published in Osteoporosis International, researchers found that regular resistance training led to significant improvements in BMD at the femoral neck and lumbar spine, two critical regions commonly impacted by bone loss. What’s particularly powerful is that this improvement can occur even in individuals who already have osteopenia. The key? Consistency. Cleveland Clinic also confirms this in its osteopenia guidelines: Read here
Consistency Trumps Intensity, Especially for Beginners
Another common finding across multiple studies is that moderate, consistent training is more effective and sustainable than irregular high-intensity exercise. For those with low bone density or new to training, a progressive plan that gradually increases weight, volume, or complexity is safer — and more effective.
The Australian Department of Health and Health Direct Australia recommend at least two to three sessions per week of resistance-based training, alongside aerobic movement, as a foundational approach to preserving bone health. Health Direct: Osteopenia Information
Beyond Bone, Improving Balance and Preventing Falls
The benefit of exercise extends beyond bone strength. Fall prevention is just as critical when managing osteopenia, and this is where exercise truly shines. Movements that improve balance, coordination, posture, and core strength reduce the risk of falling, which is often what leads to fractures, rather than the bone loss itself.
A meta‑analysis in British Journal of Sports Medicine (Sherrington et al.) found that exercise reduced the rate of falls in community‑dwelling older people by ~21%, and when the programs included both balance challenge and more than 3 hours/week of exercise, the reduction increased to ~39%.
These aren’t just numbers, they represent a powerful opportunity to maintain independence, confidence, and mobility for years to come.
How Does Vision Personal Training Apply This Research?
At Vision, we stay ahead of the latest research and apply these research insights every day. Our personalised programs are designed to meet you where you’re at, whether you’re new to training or already active and to progressively build strength in a safe, supportive environment.
Your trainer will design a plan that:
- Prioritises functional, full-body strength
- Incorporates resistance training to stimulate bone health
- Improves balance, stability, and coordination
- Supports mobility and joint health over time
The training methods used at Vision reflect the best available evidence from leading health institutions, while also being adapted to your personal needs and preferences.
The Bottom Line
The research is clear: exercise is a first-line defence against bone loss. Whether you’ve already been diagnosed with osteopenia or want to be proactive about your bone health, starting a well-structured resistance training program is one of the most effective steps you can take. And when combined with good nutrition and regular check-ins with your health professionals, your training can become a powerful part of your overall wellness plan.
How to Start Protecting Your Bone Health Today
You don’t need a diagnosis of osteopenia to start caring for your bone health. Prevention is always better than treatment. Here’s how you can begin supporting your bone strength, starting today:
- Prioritise Resistance-Based Exercise
Progressive resistance training (PRT), where you gradually increase the weight or resistance over time, is one of the most effective strategies to support bone density. This type of training stimulates osteoblast activity, which helps build and maintain stronger bones, especially in key areas like the hips, spine, and wrists.
If you’re new to strength training, a coach or trainer can tailor a program to your starting point and goals. At Vision Personal Training, all programs are individually designed to meet you where you’re at, while incorporating exercises that benefit both bone and muscle health.
- Focus on Balance and Core Stability
Bone health isn’t just about density; it’s also about reducing your risk of falls. Incorporating balance training (e.g., single-leg exercises, step-ups, dynamic movements) helps improve stability, posture, and coordination, key components in fall prevention. Adding core strength exercises further improves trunk control, reducing spinal stress and improving reaction time.
- Eat with Your Bones in Mind
Ensure your diet supports bone-building processes by including:
- Calcium-rich foods (leafy greens, yoghurt, almonds, sardines)
- Vitamin D (safe sun exposure, fortified foods, or supplements)
- Magnesium and Vitamin K2, which assist in bone mineralisation
- Adequate protein, particularly important for postmenopausal women, where muscle loss can indirectly affect bone health
Your Vision trainer or accredited nutrition coach can help review your intake and adjust your meal plan accordingly.
- Review Medications and Risk Factors
Certain medications including corticosteroids, some antidepressants, and antacids may affect calcium absorption or bone turnover. It’s worth discussing these with your GP, especially if you’ve had a prior DEXA scan showing osteopenia or osteoporosis.
Risk factors like smoking, high alcohol intake, low BMI, and sedentary behaviour can also compound bone loss over time.
- Book a Bone Density Scan
If you’ve never had a bone scan (DEXA scan), talk to your doctor particularly if you’ve had a fracture, have a family history of osteoporosis, or fall into a higher-risk group. Knowing your bone mineral density (BMD) score is the first step to tailoring an effective prevention or treatment plan.
Empowering Next Steps. Don’t Wait for a Fracture
Osteopenia doesn’t have to be a turning point it can be a wake-up call that empowers you to take action. The great news? Bone is living tissue. With the right strategies in place, you can slow down or even reverse early bone loss, particularly when you catch it early. If you’ve been told your bones are thinning, or you simply want to be proactive, strength training is one of the most impactful tools you have. And you don’t need to figure it all out on your own.
At Vision, we design programs that go beyond just “fitness.” Every program is built with longevity, strength, and confidence in mind, including the specific needs of clients focused on bone health. Whether it’s improving posture, building strength in key areas like the hips and spine, or enhancing balance to reduce falls, you’ll be supported every step of the way.
If you’re concerned about your bone health, the first step is to speak with your GP. They can assess your risk factors and let you know whether a DEXA scan is appropriate. This scan measures your bone density and can help you understand where things currently stand. From there, chat with your Vision trainer about incorporating bone-supportive strength training into your weekly routine. Together, you can focus on exercises that help build bone density, improve balance, and reduce fall risk.
Also take a moment to review your daily nutrition. Getting enough calcium, vitamin D, and protein is essential for maintaining healthy bones and your trainer can guide you or refer you to a qualified professional if needed. Your future strength starts with one decision today. It’s never too early, or too late to start building stronger bones.
