No referral needed. Call or text (385) 332-4939
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.
Feeling stronger with osteoporosis
An osteoporosis diagnosis can make ordinary movement feel uncertain. We help you learn how to lift, build strength and feel steadier, with a starting point that fits your body. Your goal might be gardening, hiking or picking up a grandchild. That is where we begin.
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.
- Support bone health through progressive strength training
- Feel steadier with balance and strength practice
- Improve muscle strength, balance, and coordination
- Build confidence in lifting and everyday activity
- Improve quality of life and confidence
You do not need to know how to lift weights before you come in. We will teach you, start with a challenge you can manage and build from there. The aim is to help you feel steady carrying groceries, comfortable working in the garden and ready for the activities you enjoy.
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.
The Three Pillars of Osteoporosis Exercise
Pillar 1: Progressive Resistance Training
We teach you how to lift well, then gradually increase the challenge as you are ready. The LIFTMOR trial showed that supervised resistance and impact training could improve bone density and physical function in postmenopausal women with low bone mass. We draw on that work when planning exercises such as:
- Squats (goblet, front, or back squat)
- Deadlifts with neutral spine
- Overhead press
- Step-ups and lunges
- Rows and pulling exercises
Pillar 2: Impact and Weight-Bearing Activity
We also look at ways to put weight through your bones and stay active doing things you enjoy. We choose impact exercises carefully and teach them in person when appropriate. Your plan might include:
- Walking at a pace and on terrain you can manage
- Stair climbing
- Modified jumping (stomps, small hops) if appropriate for your level
- Hiking on Utah’s beautiful trails
Pillar 3: Balance and Fall Prevention
Feeling steadier on your feet can make a real difference to your day. We practice balance at a level that challenges you while keeping support close by. Examples include:
- Supported balance practice, with difficulty chosen for your current ability
- Tandem walking (heel-to-toe)
- Lateral stepping
- Tai chi
Example Weekly Structure to Discuss With Your Therapist
- Monday: Resistance training (lower body focus) + balance
- Tuesday: Brisk walk or hike (30-45 min) + impact practice only if appropriate for your assessed starting point
- Wednesday: Resistance training (upper body focus) + balance
- Thursday: Walk or hike + gentle stretching
- Friday: Resistance training (full body) + balance
- Weekend: Active recreation — hiking, gardening, swimming (for cardio)
Movements we may adapt for you
- Sit-ups, crunches, and ab machines
- Toe touches and seated forward bends
- Heavy spinal rotation under load
- Deep forward bending without appropriate modification
- High-impact activities without proper conditioning
Getting Started at Mindful Movement PT
We start with you: your DEXA results, health history, current activity and what you would like to feel more confident doing. Your first visit gives us time for:
- Comprehensive movement and strength assessment
- Balance and fall risk evaluation
- Individualized exercise program with form instruction
- Progressive loading plan with clear milestones
- Coordination with your physician
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
Can exercise replace medication for osteoporosis?
Exercise is an important way to support your bones, strength and balance. Some people also benefit from medication based on their fracture risk. We help you build an exercise plan that works alongside the decisions you make with your prescribing clinician.
Is it too late to start exercising with osteoporosis?
No. You do not have to be experienced or already strong to begin. We meet you where you are and help you practice useful movements, build strength and work on balance. There is value in taking that first step now.
How long before I see results?
We look for changes you can feel and use: lifting with better control, getting up more easily or feeling steadier on a walk. Bone changes take longer; the LIFTMOR study measured results after eight months. We track your day-to-day progress while your medical clinician guides repeat DEXA testing.
Related Resources
- Osteoporosis Physical Therapy SLC
- Best Exercises for Bone Density
- DEXA Scan Results Explained
- Osteoporosis Treatment Without Medication
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 |