You do not need to guess which weights or exercises to start with. We teach the movements, help you choose a manageable challenge and build from there. Your fracture history, symptoms and balance guide the plan so strength training becomes something you understand and feel more confident 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 learn to lift with support
You do not have to work out every modification on your own. Dr. Emily explains how we coach the movement and help you progress as you become more capable.
Why we keep our bone-strengthening classes small
Dr. Emily explains how we watch your movement, help you modify an exercise and progress it when you are ready. We want you to feel supported while doing enough work to build strength and confidence.
Key points from the video
- Dr. Emily keeps the strength classes small so she can watch technique and offer individual attention.
- Exercises can be modified when needed and progressed when someone is ready.
- The goal is enough challenge to build strength, support bone health and grow confidence.
Why weights matter for bone health
Bone adapts to mechanical load. If the load is always light and familiar, the signal to build bone is usually weak. Strength training creates a stronger signal while also improving muscle, posture, and confidence with daily tasks.
For a deeper evidence review, read is heavy lifting safe with osteoporosis?
How to start safely
- Start with movement quality before chasing heavy weight.
- Learn hip hinge, squat, carry, press, and pull patterns with a neutral spine.
- Progress load gradually and stop when technique changes.
- Include balance training rather than only strength work.
- Avoid loaded spinal flexion and twisting unless a clinician has cleared and coached the movement.
What learning to lift with us looks like
We start with a movement you can learn well. That might mean lifting from a higher surface, using support or choosing lighter resistance while you practice. We explain the setup, watch how you move and check your response. When the movement is controlled and the challenge is appropriate, we discuss the next progression.
Your starting weight is not a test you have to pass. It is a starting point we can build from. Pain, a fracture history or medical restrictions may make an individual assessment the best first step; otherwise a coached class can help you develop a regular routine.
- Learning to lift from a higher surface can make the setup more manageable before you work toward a lower position.
- Using support for a balance task can help you practice with control while we choose an appropriate challenge.
- Changing resistance in small steps lets us check your technique and response instead of making a large jump.
Look for progress you can use
Useful changes include understanding a lift, needing fewer cues, handling more resistance with good control and feeling more capable carrying everyday items. We can track those gains while your medical team follows bone density. This gives your training a purpose between scans, without treating every increase in strength as proof of a DEXA change.
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
What if I cannot squat low or lift from the floor?
That does not automatically rule out strength training. We can adjust the starting height, range, support and resistance so you can learn a version that fits your current ability. We check technique and response before progressing. Ask about Bone Builder coaching or individual PT if pain or balance needs closer attention.
What progress can I notice before my next bone-density scan?
You may notice changes in the resistance you can use, control during a movement, confidence on stairs or ease carrying everyday items. Those are useful measures of strength and function; they do not prove a change in bone density. We keep exercise progress and scan results as related but distinct parts of the conversation.
Are deadlifts safe with osteoporosis?
They can be safe for many people when taught with a neutral spine, appropriate load, and supervision. They are not the right starting point for everyone.
Should I avoid lifting more than 10 pounds?
Blanket restrictions are common but not always evidence-based. Your safest limit depends on your fracture history, symptoms, technique, and medical context.
Can I lift weights if I have back pain too?
Sometimes, but active back pain changes the decision. A one-on-one PT assessment may be needed before joining a group class.
Written by Dr. Emily Warren, DPT, credentialed McKenzie therapist and BoneFit-trained clinician at Mindful Movement PT in Holladay and Salt Lake City.