Is lifting weights safe with osteoporosis?

The UK consensus recommends resistance exercise for most people with osteoporosis, built up gradually. If you have had spinal fractures, start with posture and balance work and get advice from a physiotherapist.

Should I avoid exercise to protect my bones?

No. The UK consensus was written to reassure people that exercise is safe and helpful for bones.

Strength training with osteoporosis

Updated 29 October 2026

Exercise is recommended for people with osteoporosis, not ruled out. The UK consensus statement Strong, steady and straight, backed by the Royal Osteoporosis Society, recommends strength and balance work, and resistance and impact exercise where suitable. If you have had a spinal fracture or several fractures, start with posture and balance work, ideally with a physiotherapist.

What the UK consensus says

Strong, steady and straight was written to reduce fear of exercise in people with osteoporosis, so that they move more, not less.
Strong: resistance and impact exercise to build bone, adjusted for people with a spinal fracture or several low-trauma fractures.
Steady: strength and balance work, such as tai chi, dance or Pilates, to lower the risk of falls.
Straight: exercises for posture and the spine. People with spinal fractures should start here.

Starting safely

Know your history
Have you had a fracture, especially in your spine? Tell your GP or physiotherapist.
Start with posture and balance
If you have had spinal fractures or falls, these come first.
Add strength work
Sit-to-stands, step-ups, rows and presses, building the load slowly. Strength training for bone density has more.
Get taught the lifts
A physiotherapist or qualified trainer can show you how to lift and bend in a way that suits you.

The home strength test uses low-risk moves, but check with your GP before doing it if you have had a fracture.

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

Is lifting weights safe with osteoporosis?: The UK consensus recommends resistance exercise for most people with osteoporosis, built up gradually. If you have had spinal fractures, start with posture and balance work and get advice from a physiotherapist.
Should I avoid exercise to protect my bones?: No. The UK consensus was written to reassure people that exercise is safe and helpful for bones.

Find out where you stand.

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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.