{"id":10945,"date":"2026-05-28T11:14:21","date_gmt":"2026-05-28T09:14:21","guid":{"rendered":"https:\/\/isports.ch\/magazin\/?p=10945"},"modified":"2026-05-28T11:14:47","modified_gmt":"2026-05-28T09:14:47","slug":"preventing-osteoporosis-how-strength-training-can-strengthen-your-bones","status":"publish","type":"post","link":"https:\/\/isports.ch\/magazin\/en\/preventing-osteoporosis-how-strength-training-can-strengthen-your-bones\/","title":{"rendered":"Preventing Osteoporosis: How Strength Training Can Strengthen Your Bones"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>Pre\u00adven\u00adting osteo\u00adpo\u00adro\u00adsis means slowing down age-related bone loss and main\u00adtai\u00adning or incre\u00adasing bone density. The most effec\u00adtive mea\u00adsu\u00adres are regular strength trai\u00adning with pro\u00adgres\u00adsive over\u00adload and a bone-healthy life\u00adstyle. Which exer\u00adci\u00adses are effec\u00adtive, what nut\u00adri\u00adtion should provide, and what matters during meno\u00adpause \u2013 the most important answers at a glance.<\/strong><\/p>\n<h2>What Is Osteoporosis and How Does Bone Loss Develop?<\/h2>\n<p style=\"text-align: justify;\">Osteo\u00adpo\u00adro\u00adsis is a disease of the ske\u00adle\u00adtal system in which bones lose density and sta\u00adbi\u00adlity. They become more porous, fragile, and break more easily. Typical frac\u00adtures occur in the ver\u00adte\u00adbrae, wrists, and femoral neck, often after minor falls or ever\u00ady\u00adday move\u00adments.<\/p>\n<p style=\"text-align: justify;\">Bones are con\u00adti\u00adnuously rebuilt throug\u00adhout life. Spe\u00adcia\u00adli\u00adzed cells break down old mate\u00adrial while others build new tissue. Until around the age of 30, bone for\u00adma\u00adtion out\u00adweighs bone break\u00addown. During this phase, the body reaches its maximum bone mass, known as \u201cpeak bone mass.\u201d After that, the balance rever\u00adses. Each year, slightly more bone sub\u00ads\u00adtance is broken down than rebuilt.<\/p>\n<p style=\"text-align: justify;\">Accor\u00adding to the <a href=\"https:\/\/www.asco-svgo.ch\/Home.htm\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Swiss Asso\u00adcia\u00adtion Against Osteo\u00adpo\u00adro\u00adsis (SVGO\/ASCO)<\/a>, around one in three women and one in five men over the age of 50 in Switz\u00ader\u00adland are affec\u00adted by osteo\u00adpo\u00adro\u00adsis. (1) Age-related bone loss does not happen over\u00adnight \u2013 it deve\u00adlops gra\u00addu\u00adally and sil\u00adently. It cannot be felt. Pain usually appears only once bone density has signi\u00adfi\u00adcantly decreased or a frac\u00adture occurs. Experts refer to the preli\u00admi\u00adnary stage as oste\u00adope\u00adnia when bone density values fall below the normal range. If they con\u00adti\u00adnue to decline, the dia\u00adgno\u00adsis becomes osteo\u00adpo\u00adro\u00adsis.<\/p>\n<div id=\"attachment_10837\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10837\" class=\"wp-image-10837 size-full\" title=\"Age-related bone loss develops gradually, which is why early osteoporosis prevention is important.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund.webp\" alt=\"Woman experiencing bone pain due to bone loss, strength training can help prevent osteoporosis\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/frau-hat-schmerzen-in-den-knochen-aufgrund-knochenschwund-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><p id=\"caption-attachment-10837\" class=\"wp-caption-text\">\u00a9 Lumos sp \u2013 stock.adobe.com<\/p><\/div>\n<h3>Factors That Promote Osteoporosis<\/h3>\n<ul>\n<li>Lack of exer\u00adcise is one of the most important factors. Without mecha\u00adni\u00adcal stress, little new bone mass can be formed.<\/li>\n<li>Low calcium and vitamin D intake<\/li>\n<li>Smoking<\/li>\n<li>Exces\u00adsive alcohol con\u00adsump\u00adtion<\/li>\n<li>Hor\u00admo\u00adnal changes, espe\u00adci\u00adally during meno\u00adpause when decli\u00adning estro\u00adgen levels acce\u00adle\u00adrate bone loss.<\/li>\n<\/ul>\n<p>Life\u00adstyle factors such as exer\u00adcise, nut\u00adri\u00adtion, smoking, and sun\u00adlight expo\u00adsure influence 20 to 40 percent of maximum bone density, accor\u00adding to a sys\u00adte\u00adma\u00adtic review by the Natio\u00adnal Osteo\u00adpo\u00adro\u00adsis Foun\u00adda\u00adtion. (2) This is exactly where osteo\u00adpo\u00adro\u00adsis pre\u00adven\u00adtion begins.<\/p>\n<h2>How Strength Training Can Increase Bone Density<\/h2>\n<p style=\"text-align: justify;\">Bones respond to mecha\u00adni\u00adcal load. Regu\u00adlarly lifting weights sends a sti\u00admu\u00adlus to the ske\u00adle\u00adton. In response, bones store more mine\u00adrals and become denser. This prin\u00adci\u00adple is descri\u00adbed by Harold Frost\u2019s mecha\u00adnostat theory. Without suf\u00adfi\u00adci\u00adent sti\u00admu\u00adlus, bone tissue swit\u00adches into con\u00adser\u00adva\u00adtion mode.<\/p>\n<p style=\"text-align: justify;\">The load itself is crucial. Walking or gentle yoga alone is often not enough to increase bone density and prevent osteo\u00adpo\u00adro\u00adsis. Real effort is requi\u00adred. Muscles need to pull, and bones need to feel chal\u00adlen\u00adged. Strength trai\u00adning with squats, dead\u00adlifts, or shoulder presses can provide exactly that.<\/p>\n<p style=\"text-align: justify;\">There is also a second benefit. Stron\u00adger muscles sta\u00adbi\u00adlize joints, improve balance, and reduce the risk of falls. Strength trai\u00adning the\u00adr\u00ade\u00adfore works in two ways: it builds muscle and streng\u00adthens bones.<\/p>\n<p style=\"text-align: justify;\"><\/p><div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">Pre\u00adven\u00adting osteo\u00adpo\u00adro\u00adsis is not only an issue after the age of 50. People who train regu\u00adlarly at a younger age build up a larger reserve that their ske\u00adle\u00adton can benefit from decades later. Strength trai\u00adning should the\u00adr\u00ade\u00adfore remain a prio\u00adrity throug\u00adhout all stages of life.<\/div><\/div>\n<h2>Which Exercises Strengthen Bones?<\/h2>\n<p style=\"text-align: justify;\">To prevent osteo\u00adpo\u00adro\u00adsis, the focus should pri\u00adma\u00adrily be on resis\u00adtance and impact trai\u00adning. In prac\u00adtice, this means full-body trai\u00adning with large com\u00adpound exer\u00adci\u00adses. Squats, dead\u00adlifts, shoulder presses, and rowing move\u00adments engage mul\u00adti\u00adple muscle groups simul\u00adta\u00adneously and trans\u00admit high loads to cri\u00adti\u00adcal ske\u00adle\u00adtal regions such as the hips and spine.<\/p>\n<p style=\"text-align: justify;\">A <a href=\"https:\/\/isports.ch\/langhantel\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">barbell<\/a> pro\u00advi\u00addes the most solid foun\u00adda\u00adtion because the weight can be pro\u00adgres\u00adsi\u00advely increased in small incre\u00adments.<\/p>\n<div id=\"attachment_10839\" style=\"width: 1173px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/MX-Select-MX100-Langhantel-Set-12.7-45.3-kg-inkl.-Staender\/22MX100000\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10839\" class=\"wp-image-10839 size-full\" title=\"With a barbell you can train deadlifts, Romanian deadlifts, or shoulder presses.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym.webp\" alt=\"Woman training with a barbell at home in the living room\" width=\"1163\" height=\"797\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym.webp 1163w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym-980x672.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/langhantel-fuer-homegym-480x329.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1163px, 100vw\"><\/a><p id=\"caption-attachment-10839\" class=\"wp-caption-text\">\u00a9 \u041e\u043b\u044c\u0433\u0430 \u0421\u0438\u043c\u043e\u043d\u043e\u0432\u0430 \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">A stable <a href=\"https:\/\/isports.ch\/hantelbank\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">weight bench<\/a> expands the exer\u00adcise sel\u00adec\u00adtion with bench presses and seated shoulder presses. <a href=\"https:\/\/isports.ch\/kurzhanteln\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Dumb\u00adbells<\/a> are ideal for func\u00adtional trai\u00adning and addi\u00adtio\u00adnally improve balance and coor\u00addi\u00adna\u00adtion.<\/p>\n<div id=\"attachment_10840\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/Tunturi-Kurzhantel-Set-10-kg\/14TUSCL101\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10840\" class=\"wp-image-10840 size-full\" title=\"Dumbbells can be used in many ways during home workouts.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/kurzhanteln-fuer-zuhause.webp\" alt=\"Woman training with dumbbells at home in the living room\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/kurzhanteln-fuer-zuhause.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/kurzhanteln-fuer-zuhause-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/kurzhanteln-fuer-zuhause-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><\/a><p id=\"caption-attachment-10840\" class=\"wp-caption-text\">\u00a9 \u041e\u043b\u044c\u0433\u0430 \u0421\u0438\u043c\u043e\u043d\u043e\u0432\u0430 \u2013 stock.adobe.com<\/p><\/div>\n<p style=\"text-align: justify;\">Are machi\u00adnes or free weights better for strength trai\u00adning? Both have advan\u00adta\u00adges. A <a href=\"https:\/\/isports.ch\/kraftstation\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">multi-gym station<\/a> guides move\u00adment pat\u00adterns safely, which can be helpful when retur\u00adning to trai\u00adning after a long break. Free weights simul\u00adta\u00adneously train the deep sta\u00adbi\u00adli\u00adzing muscles and improve core sta\u00adbi\u00adlity. In most cases, a com\u00adbi\u00adna\u00adtion of both works best. Two to three trai\u00adning ses\u00adsi\u00adons per week are suf\u00adfi\u00adci\u00adent, pro\u00advi\u00added the load is increased pro\u00adgres\u00adsi\u00advely over time.<\/p>\n<p><a href=\"https:\/\/isports.ch\/Tunturi-SM80-Kraftstation-Deluxe\/17TSSM8000\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-10841 size-full\" title=\"Tunturi SM80 Multi-Gym Deluxe\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/tunturi-SM80-kraftstation-deluxe.jpg\" alt=\"Tunturi SM80 Multi-Gym Deluxe\" width=\"800\" height=\"800\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/tunturi-SM80-kraftstation-deluxe.jpg 800w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/tunturi-SM80-kraftstation-deluxe-480x480.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw\"><\/a><\/p>\n<h2>Which Sports Should Be Avoided With Osteoporosis?<\/h2>\n<p>Very few acti\u00advi\u00adties are com\u00adple\u00adtely for\u00adbidden. However, certain move\u00adment pat\u00adterns can place harmful stress on wea\u00adk\u00adened bones. Anyone dia\u00adgno\u00adsed with osteo\u00adpo\u00adro\u00adsis or who has already suf\u00adfe\u00adred frac\u00adtures should choose sports carefully.<\/p>\n<p>Sports invol\u00adving sudden twis\u00adting move\u00adments can be pro\u00adble\u00adma\u00adtic. Tennis, squash, golf, or alpine skiing rotate the upper body under load. Healthy bones tole\u00adrate this well, but with low bone density, this com\u00adbi\u00adna\u00adtion may over\u00adload the ver\u00adte\u00adbrae.<\/p>\n<p>Acti\u00advi\u00adties with a high risk of falling also require caution. Horse riding, tech\u00adni\u00adcal moun\u00adtain biking, or tram\u00adpo\u00adli\u00adning are better suited for indi\u00advi\u00addu\u00adals with stable bones. A fall onto the back or hip can quickly cause serious damage in osteo\u00adpo\u00adro\u00adsis.<\/p>\n<div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\"><strong>A simple rule applies to strength trai\u00adning:<\/strong> Keep the spine long and neutral. Exer\u00adci\u00adses that force the spine into heavy flexion under load should be avoided. This includes classic sit-ups with a rounded back, crun\u00adches, or deep forward bending to lift heavy weights from the floor.<\/div><\/div>\n<p>Anyone who enjoys <a href=\"https:\/\/isports.ch\/magazin\/en\/deadlift-everything-you-need-to-know-about-deadlifting\/\">dead\u00adlif\u00adting<\/a> should first learn proper tech\u00adni\u00adque with a neutral spine and hinge from the hips rather than the back.<\/p>\n<p>Rota\u00adtio\u00adnal move\u00adments under load are another issue. Russian twists with a <a href=\"https:\/\/isports.ch\/Kraft\/Hantelscheiben\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">weight plate<\/a> or wood\u00adchop\u00adper cable exer\u00adci\u00adses combine pres\u00adsure and spinal rota\u00adtion at the same time, which the spine tole\u00adra\u00adtes poorly in osteo\u00adpo\u00adro\u00adsis.<\/p>\n<p>What remains is still a wide range of safe acti\u00advi\u00adties:<\/p>\n<ul>\n<li>Swim\u00adming<\/li>\n<li>Walking<\/li>\n<li>Cycling on an <a href=\"https:\/\/isports.ch\/Ausdauer\/Heimtrainer-Ergometer\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">exer\u00adcise bike<\/a><\/li>\n<li>Rowing on a <a href=\"https:\/\/isports.ch\/Ausdauer\/Rudergeraete\/\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">rowing machine<\/a><\/li>\n<li>Dancing<\/li>\n<li>Strength trai\u00adning with con\u00adtrol\u00adled tech\u00adni\u00adque<\/li>\n<\/ul>\n<div class=\"et-box et-info\">\n\t\t\t\t\t<div class=\"et-box-content\">A yoga or Pilates class may also be sui\u00adta\u00adble if the ins\u00adtruc\u00adtor is aware of the con\u00addi\u00adtion and avoids deep spinal flexion poses. When in doubt, con\u00adsul\u00adting a phy\u00adsi\u00adcian or phy\u00adsio\u00adthe\u00adra\u00adpist can help assess indi\u00advi\u00addual limi\u00adta\u00adti\u00adons.<\/div><\/div>\n<h2>Preventing Osteoporosis During Menopause<\/h2>\n<p style=\"text-align: justify;\">The hormone estro\u00adgen pro\u00adtects the bones. As estro\u00adgen levels decline during meno\u00adpause, bone break\u00addown acce\u00adle\u00adra\u00adtes signi\u00adfi\u00adcantly. This phase largely deter\u00admi\u00adnes how stable the ske\u00adle\u00adton remains later in life.<\/p>\n<p style=\"text-align: justify;\">The importance of this becomes clear in the LIFTMOR study from Australia\u2019s Grif\u00adfith Uni\u00adver\u00adsity. A total of 101 post\u00adme\u00adno\u00adpau\u00adsal women with low bone density trained heavily twice per week for eight months. The program included squats, dead\u00adlifts, and over\u00adhead presses per\u00adfor\u00admed with high loads and proper tech\u00adni\u00adque. The results were signi\u00adfi\u00adcant: bone density in the lumbar spine and femoral neck increased mea\u00adsur\u00ada\u00adbly, posture impro\u00adved, and injury rates did not increase. Heavy strength trai\u00adning can the\u00adr\u00ade\u00adfore still be highly effec\u00adtive even after bone density has already decli\u00adned. (3)<\/p>\n<div id=\"attachment_10843\" style=\"width: 1290px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/isports.ch\/Tunturi-Hantelscheibe-50-mm-gummiueberzogen-10-kg\/14TUSCF057\" target=\"_blank\" rel=\"noopener noreferrer nofollow\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10843\" class=\"wp-image-10843 size-full\" title=\"Deadlifts, squats, and shoulder presses are excellent strength exercises to improve bone density.\" src=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/mit-squats-osteoporose-vorbeugen.webp\" alt=\"Woman performing barbell squats to help prevent osteoporosis\" width=\"1280\" height=\"853\" srcset=\"https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/mit-squats-osteoporose-vorbeugen.webp 1280w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/mit-squats-osteoporose-vorbeugen-980x653.webp 980w, https:\/\/isports.ch\/magazin\/wp-content\/uploads\/2026\/05\/mit-squats-osteoporose-vorbeugen-480x320.webp 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1280px, 100vw\"><\/a><p id=\"caption-attachment-10843\" class=\"wp-caption-text\">\u00a9 Sergey Chu\u00adma\u00adkov \u2013 stock.adobe.com<\/p><\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre\u00adven\u00adting osteo\u00adpo\u00adro\u00adsis means slowing down age-related bone loss and main\u00adtai\u00adning or incre\u00adasing bone density. The most effec\u00adtive mea\u00adsu\u00adres are regular strength trai\u00adning with pro\u00adgres\u00adsive over\u00adload and a bone-healthy life\u00adstyle. Which exer\u00adci\u00adses are effec\u00adtive, what nut\u00adri\u00adtion should provide, and what matters during meno\u00adpause \u2013 the most important answers at a glance. What Is Osteo\u00adpo\u00adro\u00adsis and How [\u2026]<\/p>\n","protected":false},"author":11,"featured_media":10944,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[195],"tags":[],"class_list":["post-10945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Preventing Osteoporosis: How Strength Training Can Strengthen Your Bones<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/isports.ch\/magazin\/en\/preventing-osteoporosis-how-strength-training-can-strengthen-your-bones\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preventing Osteoporosis: How Strength Training Can Strengthen Your Bones\" \/>\n<meta property=\"og:description\" content=\"Pre\u00adven\u00adting osteo\u00adpo\u00adro\u00adsis means slowing down age-related bone loss and main\u00adtai\u00adning or incre\u00adasing bone density. The most effec\u00adtive mea\u00adsu\u00adres are regular strength trai\u00adning with pro\u00adgres\u00adsive over\u00adload and a bone-healthy life\u00adstyle. Which exer\u00adci\u00adses are effec\u00adtive, what nut\u00adri\u00adtion should provide, and what matters during meno\u00adpause \u2013 the most important answers at a glance. 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