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Reversing Osteoporosis With Strength Training

reversing-osteoporosis-with-strength-training

May 20, 2025

Written By Cathy Lloyd - Prowse

Cathy is a personal trainer at Lift Inner West with a focus on senior-age female clients and NDIS participants. As an older trainer, she brings an experienced perspective and passion for women's health issues like menopause, arthritis management and mobility and strength to live life to the max as your body ages.

Fitness | Older Adults | Seniors

Reversing osteoporosis with strength training might sound bold, but it’s exactly what I set out to do.

After being diagnosed with osteoporosis in my early 50s, I knew I had to act fast. The road wasn’t simple. Medications helped, but only temporarily. What made the biggest difference? Heavy lifting. This is my journey, from diagnosis to a 12% improvement in bone density and what I learned along the way.

Facing the Diagnosis

A few years ago, I received the kind of news no one wants to hear: osteoporosis. It felt like my body had aged before its time. I worried about my future, about fractures, mobility, independence. But I also knew I wasn’t going to give up my health without a fight.

Trying Medication First

I was prescribed Prolia. At first, the results were promising, my bone density improved, and I felt a glimmer of hope. But because of my age, I couldn’t stay on it long term. Once I stopped, my scan results dipped dramatically. I felt like I was back at square one.

Building a Plan That Lasted

I shifted focus to what I could do daily to support my bones:

  • Calcium and vitamin D to nourish

  • Estrogen gel to support hormonal balance

  • A specialised procedure to strengthen bone structure

  • Protein to support muscle and bone repair

But the turning point? Strength training. Not light movement, lifting heavy with intention and consistency.

Strength Training Changed Everything

Strength training didn’t just make me feel stronger. It actually helped reverse my osteoporosis. My most recent scan showed a 12% gain in bone density, a result my specialist called remarkable.

I followed a progressive, safe, and consistent program with proper support. And I kept going, even when it felt slow.

What I Want Others to Know

You don’t need to settle for weakness or fear. Yes, medication has a role. But so does lifting. Reversing osteoporosis with strength training is possible, with the right approach and the right team behind you.

If you’ve been diagnosed, or you’re at risk, don’t wait. Start building strength now.

Want help building a strength plan that supports your bones, safely and confidently? Book a Consult and let’s get stronger, together.

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