Osteoporosis is often called the “silent disease,” as bone loss can occur without any obvious symptoms—until a fracture happens.
Osteoporosis is a systemic bone disease that is characterized by a reducing bone mineral density, or “bone strength”, meaning that the bones become weaker and are more likely to break with a fall or impact. Low bone density is a common diagnosis, and it is estimated that over 7.5 million Australians have it, most commonly affecting post-menopausal women (or anyone over 50 years of age).
But there’s good news – completing a DEXA scan with your local GP can alert you to any changes in your bone health. These scans often categorize people into either an osteopenia or osteoporosis diagnoses. On the basis of this diagnosis, we can perform the right kind of exercise to not just prevent further bone loss—but to help reverse it.
At Form & Practice, we use scientific research to shape safe, effective, and confidence-building programs for people at risk of or living with osteoporosis.
What the Research Says: The LIFTMOR Trial
The LIFTMOR trials (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) was a scientific study that revolutionized how we think about exercise and bone health.
The LIFTMOR trial proved that three key types of exercises work for building bone strength:
- Weight-bearing exercises
- Impact loading exercises
- Progressive resistance training
Performing twice-weekly supervised programs are not only safe for people with low bone density but can significantly increase bone mineral density (BMD), improve posture, and reduce fall risk.
Why Strength Training Works
Bone adapts to mechanical load. Just like how muscles grow in response to resistance or weight, bones remodel and strengthen when placed under progressive load.
The science in recent years has shown that light exercise (e.g. walking, light weights, or yoga) isn’t enough to slow or reverse the decline in patients bone health. To improve bone health, the body needs well-targeted loaded exercises, especially at the spine and hip.
But Is It Safe?
This is the most common question we get—and the answer is yes, when done correctly and under supervision.
The LIFTMOR trial studied postmenopausal women with an osteoporosis diagnosis. The program had a very low incidence of adverse events, and most participants saw significant improvements in strength, balance, and self-efficacy.
At Form & Practice, we do a full assessment before starting any program, including:
– General physical & specific bone health history
– DEXA scan interpretation
– Lifestyle factors that contribute to bone health
– Strength assessments
– Posture and mobility screening
Did You Know?
– 1 in 3 women and 1 in 5 men over 50 will suffer an osteoporotic fracture
– Most people lose 20% of their bone mass in the 5–7 years after menopause
– A vertebral fracture doubles your risk of another fracture within 12 months
– The best time to start building strong bones is NOW!
How We Can Help
We run individual and small group exercise programs based on this research, helping people:
– Increase bone strength
– Improve posture and reduce kyphosis
– Reduce fall and fracture risk
– Build confidence around lifting and movement
– Safely reintroduce impact and intensity
If you have osteopenia, osteoporosis, or a history of fractures, you don’t have to slow down—you just need a safe, targeted approach.
Want to know more?
Get in touch or find me at the Olinda clinic to have a conversation about whether this would be right for you!
Looking forward to getting you stronger and keeping you moving!
By Riley Anastasi, Physiotherapist & Exercise Scientist at Form & Practice Olinda