Deadlifts for Osteoporosis? Yes — and Here’s Why It’s Backed by Science
Lifting weights with fragile bones sounds risky. But new research shows that resistance training—done correctly—can not only prevent further bone loss but even increase bone strength (bone mineral density).
The Evidence
The LIFTMOR trials studied postmenopausal women with low bone mineral density (BMD) who participated in high-intensity resistance and impact training (HiRIT). The outcomes were clear:
– Increased BMD at spine and hips
– Improved strength and posture
– No serious adverse events
This study helped overturn old beliefs that people with osteoporosis should avoid lifting heavy. To see my earlier blog post about this study – please see here.
Why Deadlifts?
Deadlifts apply vertical load through the spine and hips—exactly where bone loss tends to occur most significantly. They also activate large muscle groups like glutes, hamstrings, and back extensors, which helps stimulate bone via mechanical stress.
Isn’t It Dangerous?
Not when supervised properly. At our clinic, we modify the lift based on ability and progression:
1. We start with a variation that we know (based off a one-on-one assessment) that you can perform safely to focus on getting your technique right.
2. We progress your weight based around key metrics and feedback
3. We provide guidance on the correct volumes of each exercise and when to progress to the next variation, tailoring and modifying the movement to you, so that it will be safe and effective for your bones
4. We constantly cue strong posture, bracing, and appropriate technique in every set, so that every rep is safe and effective.
Safety comes from technique, supervision, and progressive loading.
What About Walking?
Walking is great for general health, but it doesn’t provide enough stimulus to trigger new bone growth. Bone is lazy—it needs you to nag and challenge it in the right way to adapt. That’s why structured resistance training is essential.
The Confidence Factor
We see many clients build confidence as they lift. They stop fearing movement. They sit, stand, and lift better. They trust their bodies again. All the while, whilst building stronger bones.
Summary
Deadlifts aren’t just safe for people with osteoporosis—they’re one of the best tools we have. When you train with a physio who understands bone health, you can build strength, protect your spine, and move freely.
Want to try lifting for bone health? Book an assessment in clinic today so that we can understand your history and get you lifting safely, and effectively.
By Riley Anastasi, Physiotherapist & Exercise Scientist at Form & Practice