Can strength training reverse bone loss?

In LIFTMOR, bone density at the hip and spine improved compared with the control group. That is encouraging, but it was one eight-month trial, so we would not promise reversal.

Is walking enough for bones?

Walking is weight-bearing and helps, but the NHS and the UK consensus also recommend resistance exercise. See Is walking enough exercise after 40?

Strength training for bone density

Updated 29 October 2026

Resistance exercise and weight-bearing exercise are the two kinds the NHS names as important for bone density. In the LIFTMOR trial, postmenopausal women with low bone mass who did supervised heavy lifting and impact work for eight months improved bone density at the hip and spine. Start at your level and build up over months.

What the evidence says

The NHS says weight-bearing exercise and resistance exercise are particularly important for bone density and helping to prevent osteoporosis. It notes that swimming and cycling are not weight-bearing.
The UK consensus statement Strong, steady and straight, backed by the Royal Osteoporosis Society, recommends resistance and impact exercise for bone strength, plus strength and balance work to prevent falls.
The LIFTMOR trial found that eight months of supervised high-intensity resistance and impact training, twice a week, improved bone density in postmenopausal women with low bone mass compared with a low-intensity home programme.

How to start

Train the big muscles
Squats or sit-to-stands, deadlifts or hip hinges, presses and rows, at least twice a week.
Build the load over time
The NHS explains that muscles pulling on bones during resistance exercise boosts bone strength. Add weight slowly. Do I need to lift heavy? explains how.
Add impact if it suits you
The NHS lists skipping and jumping on the spot as weight-bearing exercise. Add them only if your joints and pelvic floor are happy with it.
Get supervision for heavy lifting
LIFTMOR was supervised. A qualified trainer or physiotherapist can teach you the lifts.

If you already have osteoporosis or a past fracture, read Strength training with osteoporosis first.

Know your starting point: work out your daily protein with the protein calculator and check your strength with the home strength test.

Questions people also ask

Can strength training reverse bone loss?: In LIFTMOR, bone density at the hip and spine improved compared with the control group. That is encouraging, but it was one eight-month trial, so we would not promise reversal.
Is walking enough for bones?: Walking is weight-bearing and helps, but the NHS and the UK consensus also recommend resistance exercise. See Is walking enough exercise after 40?

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Sources

Ojafi gives general food and exercise guidance. It is not medical advice and does not diagnose or treat any condition. See our medical disclaimer.