Osteoporosis: exercise plan

Bones respond to load, even later in life. Done well and built up gradually, strength and impact training is safe, and it’s one of the best things you can do for your bones and balance.

How to use this

Check first: if you’ve had a spine (vertebral) fracture, several fractures, or have been told your osteoporosis is severe, check with your doctor before starting and use a physio or exercise physiologist for impact and heavy lifting.
Pain rules: muscle effort and mild soreness are fine. Sharp or new back pain is not: stop and get checked.
How often: strength and impact 2–3 times a week; balance most days.
How long: strength and balance improve in weeks; bone changes take 6–12 months. Keep going for life.
Progress when: you can do 2 more reps than planned with good form. Increase weight gradually, aiming for hard work at 8 or fewer reps.

Your exercises

Squat or sit to standStand up from a chair and sit back slowly, chest up, back straight. Progress to no chair, then holding weights, then a supervised barbell squat.3–5 sets of 5–8, 2–3 times a week
Deadlift-style liftHinge at the hips with a straight back to pick up a weight from a box or bench, then stand tall. Start with a light bag; progress weight under supervision.3–5 sets of 5–8, 2–3 times a week
Overhead pressPush dumbbells or a filled bottle overhead from shoulder height, standing tall. Progress weight gradually.3–5 sets of 5–8, 2–3 times a week
Wall push-up and rowPush-ups against a wall or bench, then pull a band towards your ribs squeezing shoulder blades. Progress to a lower surface and stronger band.3 sets of 8–12 each, 2–3 times a week
Impact: heel drops to jumpsRise up on your toes and drop firmly onto your heels. Progress to stepping off a low step, then small jumps landing softly with bent knees (if cleared).3 sets of 10–20, 3–4 times a week
BalanceStand with one foot in front of the other, then on one leg, near a bench. Progress to eyes closed, turning your head, or walking heel to toe. Tai chi also counts.3 holds of 30 seconds, most days

Safe-movement tips: keep your back straight when lifting and bending (hinge at the hips), avoid sit-ups, toe touches and loaded twisting, and clear trip hazards at home. Back extension (‘chest proud’) exercises help posture.

Stop and see your GP or physio if

Sudden or new back pain, or loss of height or new hunching
A fall, especially one with a new pain
Dizziness, chest pain or breathlessness when exercising
Pain that doesn’t settle within a couple of days

Want a supervised program?

Supervised exercise is recommended once you have osteoporosis. A physio or exercise physiologist can run a progressive, high-intensity program like the LIFTMOR trial (supervised, twice weekly), which improved bone density without injuring participants. Healthy Bones Australia has more on exercise for bones. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

Reviewed 29 October 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

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