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Bone density exercise programs in Greater Salt Lake City.
- For osteopenia, osteoporosis, menopause-related bone loss, low DEXA scores, and fracture-risk reduction.
- We use BoneFit principles and LIFTMOR-informed strength training to help you become stronger and more confident.
- Learn about our one-on-one osteoporosis care.
You can build strength and feel more confident with low bone density. We help you learn how to lift, practice balance and keep doing the things you enjoy. We draw on BoneFit training and LIFTMOR research, then choose a starting point that fits you. You do not have to do this alone.
Keep doing the things you love in Salt Lake City
You have been told to exercise for your bones. We help make that advice useful: learn the movements, find the right challenge and build a routine you can keep. At Mindful Movement PT, we connect strength and balance training to what you want to feel more capable doing.
One-on-one PT with Dr. Emily Warren, DPT, Cert. MDT. No referral needed. In-person care in Holladay, serving Greater Salt Lake City, and virtual coaching from anywhere.
You can keep the activities you love and add the strength work your bones need. We help you learn the basics, find a manageable starting point and build a routine you can stay with. You do not have to walk into the gym knowing how to do everything.
See our Bone Builder coaching and class setting
Why we keep our bone-strengthening classes small
We keep our bone-strengthening classes small so Dr. Emily can watch your form, answer questions and adapt an exercise when you need it. We build strength progressively, with support when aches make you unsure. You do not have to figure it all out alone: the coaching and consistency help you keep moving forward.
A look inside Bone Builder
Take a look at where we practice, learn and build strength together in Bone Builder.
What Makes an Effective Bone Density Exercise Program?
We build your program around four simple ideas, and help you put each one into practice:
1. Progressive Overload
We begin with a weight you can control and gradually build as you get stronger. Light weights can be a useful starting point. Over time, we help you move toward a meaningful challenge with coaching and attention to your technique.
2. Specificity
We choose movements that load the hips and spine, such as squats, hinges and presses. We also want those exercises to help with real life: getting out of a chair, lifting something from the floor and carrying what you need.
3. Impact
For some people, carefully chosen impact exercises are another useful part of training. We consider your fracture history, balance and ability before introducing them, then practice together. You do not need to begin with jumping to begin making progress.
4. Consistency
A routine you can keep doing matters. We help you find space for training, build confidence with the exercises and adjust when life gets busy. Strength and movement changes give us useful signs of progress while bone adaptation takes place over months.
Our Salt Lake City Bone Density Exercise Program
We use your DEXA results, health history and current ability to plan with you. These stages describe how we build confidence and strength; we move through them at your pace.
First, get comfortable with the movements
- Movement assessment and baseline testing
- Form instruction for foundational lifts (squat, hinge, press)
- A starting load chosen for your ability and comfort
- Balance baseline assessment
Then, build strength with support
- Gradual increases as your technique and strength improve
- Coached impact exercises when suitable for you
- Advanced balance training
- 2-3 supervised sessions transitioning to independent training
Keep your progress going
- Independent program with periodic check-ins
- Progressive overload continuing with self-guided training
- Repeat DEXA timing discussed with your medical clinician
Key Exercises in Our Bone Density Program
- Barbell or goblet squat — Primary hip and spine loader
- Deadlift (conventional or trap bar) — Maximum posterior chain and spine loading
- Overhead press — Axial spine and upper extremity loading
- Step-ups — Unilateral hip loading, balance challenge
- Bent-over row — Spine, hip, and upper body
- Single-leg Romanian deadlift — Balance + hip loading combination
- Weighted carries — Full-body bone loading during walking
Who Benefits from a Bone Density Exercise Program?
- Postmenopausal women with osteopenia or osteoporosis
- Men over 50 with low bone density
- Anyone with a family history of osteoporosis
- People on medications that affect bone (corticosteroids, aromatase inhibitors)
- Athletes wanting to protect long-term bone health
- Anyone with a recent fracture wanting to prevent another
What progress looked like in the LIFTMOR research
There is a measurable reason to train for bone health. In LIFTMOR, postmenopausal women with low bone mass completed eight months of supervised resistance and impact training. Average lumbar-spine bone density rose 2.9%, compared with a 1.2% decline with low-intensity home exercise. Strength and physical-function measures also improved. Read the trial.
These are study averages; your progress is assessed individually. We use the research to guide purposeful, progressive training with coaching. See the full results, including how many participants maintained or increased spine bone density.
Learn with someone who pays attention to you
Kathy Toponce describes learning weightlifting technique with Dr. Emily and receiving guidance that accounted for her physical challenges. Elizabeth Wing describes attention to form and modifications as she returned to strength training. Their public reviews speak to the experience we want you to have: encouragement, useful feedback and a clearer sense of what to do next.
Frequently Asked Questions
Do I need a DEXA scan before starting?
You can talk with us before having a scan. If you already have DEXA results, bring them so we can discuss them alongside your history and goals. Your medical clinician can advise whether a scan is needed.
How often should I do bone density exercises?
Two or three strength sessions a week, with recovery between them, is a common starting structure. We will help you choose a schedule you can sustain. Our Bone Builder classes meet Tuesdays and Thursdays from noon to 1 p.m.
Is it safe if I already have osteoporosis?
Yes, many people with osteoporosis can train and become stronger with suitable exercise selection and supervision. The LIFTMOR trial supports supervised resistance and impact training for screened women with low bone mass. We begin with your history and ability, teach the movements and build gradually.
Related Resources
- Osteoporosis Physical Therapy SLC
- Best Exercises for Bone Density
- Exercises to Avoid with Osteoporosis
- Understanding Your DEXA Scan
About the Author
Dr. Emily Warren, DPT, credentialed McKenzie therapist
Dr. Emily is the founder of Mindful Movement PT in Holladay, Utah. She holds a Doctor of Physical Therapy degree and has advanced training as a credentialed McKenzie therapist in Mechanical Diagnosis and Therapy (MDT). She is BoneFit trained and helps people build an exercise plan around their goals, health history and current ability.
Related Reading
- The LIFTMOR Protocol — High-Intensity Training That Builds Bone
- BoneFit Training and Bone-Health Physical Therapy in Utah
- Can You Reverse Osteoporosis with Exercise?
Ready to Build Stronger Bones?
We would love to help you feel stronger and more confident in your body. We bring together BoneFit training, LIFTMOR-informed strength work and encouragement you can use as you learn. Start with a conversation, and we will work out the next step together.
Written by Dr. Emily Warren, DPT, credentialed McKenzie therapist
Dr. Emily is the owner of Mindful Movement PT in Salt Lake City. She is a credentialed McKenzie therapist. Learn about Dr. Emily’s credentials and clinical background, or explore how assessment, education and exercise guide care at Mindful Movement PT.
Serving Greater Salt Lake City — new appointments in Holladay
Salt Lake City Clinic
1892 S 1000 E, Salt Lake City, UT 84105
Near Sugar House & 9th & 9th
Holladay Clinic
4890 Highland Dr, Holladay, UT 84117
Near Cottonwood Heights & Millcreek
Serving Holladay, Salt Lake City, Sugar House, Millcreek, Cottonwood Heights, Murray, Sandy, Draper, Park City & surrounding communities. Virtual coaching appointments also available. 385-332-4939 |