Can we help you exercise with osteoporosis or osteopenia?
We help you learn strength exercises, practice balance and build confidence after a low bone-density result. Your DEXA report, fracture history, symptoms and goals guide your starting plan. We will help you choose the support that fits.
Dr. Emily Warren, DPT, Cert. MDT — BoneFit trained. No referral needed for individual PT.
Holladay clinic: 4890 Highland Dr, serving Greater Salt Lake City. Virtual coaching from anywhere is also available for movement education and wellness goals.
Written by Dr. Emily Warren, DPT, Cert. MDT, BoneFit trained. Serving Greater Salt Lake City, Holladay, Millcreek, Cottonwood Heights, Murray, Sandy, and nearby Utah communities.
What your first bone-health visit is like
You do not need to arrive knowing which exercises are safe or how much weight to lift. We work through those questions together during a dedicated one-on-one appointment with Dr. Emily.
- Understand your starting point. Bring your DEXA report if you have one, your fracture and medical history, and the activities you want to keep doing.
- Practice, rather than just discuss. We look at strength, balance and movements such as standing from a chair or lifting, then teach a suitable starting version.
- Leave with a plan. We explain what to practice, how to recognize a useful challenge and when to progress. Your plan may support exercise at home or in a gym, ongoing individual care or Bone Builder classes.
No referral is needed for your individual appointment. You can begin with a free 15-minute consultation if you would like to talk through your questions first.
What Dr. Emily checks during the assessment
- Your DEXA results — understanding your T-scores helps us understand which sites need the most attention
- Movement quality — how well you squat, hinge, push, and pull
- Current strength levels — baseline testing to design appropriate starting loads
- Balance and fall risk — using standardized tests like the Berg Balance Scale and Timed Up-and-Go
- Fracture history — any prior compression fractures or fragility fractures change our approach
- Current activity level — what you’re already doing and what you enjoy
What progress can look like
We want improvement to show up in your life: carrying groceries with more confidence, getting up from a chair more easily or feeling steadier outdoors. Early goals include understanding your exercises and practicing them comfortably. As training becomes consistent, we look for better movement control, increasing strength and a level of challenge you can progress.
Bone-density change is a longer-term goal. We track exercise and everyday-function gains between scans; your medical clinician guides follow-up DEXA timing and interprets the result. Valerie Sabin’s Google review describes individual weight training for osteoporosis with Dr. Emily—a practical example of turning advice into supported strength work.
Why we are confident in progressive strength training
In the eight-month LIFTMOR trial, supervised training increased average spine bone density by 2.9%, while the home-exercise group lost 1.2%. Average femoral-neck (hip) bone density changed +0.3% versus −1.9%; leg and back strength improved by about 35–36%. The encouraging part is that carefully coached, progressively challenging exercise changed both bone and physical-function measures.
These are trial results. At Mindful Movement, we apply the loading principles with BoneFit-informed assessment and coaching, then follow your own strength, movement and daily-life goals.
Read our LIFTMOR guide for the full trial results and what they mean.
From individual support to feeling stronger
Your plan can support exercise at home or in a gym, continued individual care or Bone Builder classes. Hear Dr. Emily describe the coaching and Rebecca describe her own experience moving from back-pain care into class.
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.
From back-pain recovery to feeling stronger in class
Rebecca describes working with Dr. Emily through debilitating back pain, then joining the bone-strengthening class. She says she feels stronger, more able and able to move more. Hear her describe the progress in her own words.
Rebecca’s story, in brief
- Rebecca describes working with Dr. Emily through debilitating back pain.
- She later joined the bone-strengthening class and says she enjoys it.
- She reports feeling stronger, fitter and able to move and do more. This is her individual experience.
Why strength and balance belong in your bone-health plan
Walking is valuable for health and staying active. Progressive resistance training adds a different challenge: your muscles work against an increasing load. Balance practice helps with the control you need for steps, turns and uneven ground. A useful program brings these pieces together.
We work on movements that matter beyond an exercise session: getting up from a chair, lifting from the floor, carrying groceries and staying active outdoors. The level of challenge should fit your fracture history, ability and medical guidance.
How we progress strength and balance
Progressive Loading Program
Based on your evaluation, We design a program that starts where you are and builds progressively:
Start with movement skills
- Learning proper squat, hinge, and press mechanics
- Bodyweight and light resistance
- Building tissue tolerance and confidence
- Establishing a home program foundation
Build strength and challenge
- Progressive increase in resistance
- Introduction of deadlift and squat variations with external load
- Discussing whether impact exercise fits your fracture risk, balance and current ability
- Balance challenge progression
Progress toward a sustainable routine
- Increasing resistance when your technique, symptoms and assessment support it
- Continued progressive overload
- Independent gym program with periodic check-ins
- Tracking functional progress while your medical clinician guides repeat DEXA timing
Balance and Fall Prevention
Osteoporosis physical therapy isn’t just about bone density — it’s about preventing the falls that cause fractures. We integrate balance training into every program:
- Single-leg stance progressions
- Perturbation training (learning to recover from unexpected balance challenges)
- Tandem walking and turning exercises
- Functional balance tasks specific to your daily activities
Balance work complements strength training. We choose tasks you can practice with suitable support and increase the challenge as your control improves.
Learn more about our comprehensive fall prevention programs.
What Makes Our Clinic Different for Osteoporosis Care
One-on-one guidance
You have time to practice, ask questions and get feedback on your movement. We use that time to help you understand your plan and carry it into your own routine.
McKenzie-Certified Assessment
Dr. Emily’s Cert. MDT training provides a framework for assessing coexisting spine symptoms. We consider those symptoms alongside fracture history and other medical information when planning exercise.
Dry Needling for Pain Management
Some people come to us with pain that makes strength training difficult. Dry needling may help with muscle symptoms so we can work toward more comfortable movement and progressive exercise. We choose it when it fits your assessment and goals.
How does exercise fit with osteoporosis medication?
Strength and balance work address parts of bone health that matter in daily life. Your prescribing clinician assesses whether medication is also appropriate for your fracture risk. We build the exercise side of your care around medical recommendations; do not change prescribed treatment on the basis of an exercise program.
Read more about nonmedication components of bone-health care.
How many visits will I need?
We agree on that after evaluating your starting point. Some people need a few sessions to learn and progress their routine; others need more individual work for pain, balance or fracture history. We review useful changes together and work toward a plan you can continue confidently.
Visit Details: In-Person & Virtual Care
- Initial evaluation: one-on-one with Dr. Emily Warren. Contact the clinic to confirm appointment details.
- Follow-up appointments: length and frequency depend on your needs and treatment plan.
- Small-group option: Bone Builder classes — PT-supervised, bone-safe progressive strength training.
- Cash-pay practice: no insurance visit limits or referral requirements. A superbill is provided for out-of-network reimbursement.
- In-person PT or virtual coaching: the Holladay clinic (4890 Highland Dr) serves Greater Salt Lake City. Virtual coaching appointments are available for general movement education and wellness goals. Clinical PT eligibility is confirmed separately before booking.
- Call or text (385) 332-4939 for a free 15-minute consultation.
Frequently Asked Questions
Is it safe to lift heavy weights with osteoporosis?
LIFTMOR reported no fractures during its supervised intervention and one minor lower-back spasm. Screening, technique instruction and close supervision were part of the study. We use your assessment to decide what level of loading fits you.
How long does it take to see improvement on a DEXA scan?
Your medical clinician should guide repeat scan timing and interpret whether a change exceeds measurement variability. Between scans, we can track lifting technique, strength, balance and the activities you want to do more comfortably.
Can physical therapy replace osteoporosis medication?
Exercise should not be used to change or stop osteoporosis medication without your prescribing clinician. For some patients, exercise is part of a non-medication strategy; for others, medication and exercise together may be the best plan. Dr. Emily can help you build the exercise side while you make medication decisions with your physician.
Do I need to come to the clinic to lift weights, or can I exercise at home?
We build toward a routine you can carry out independently. Bring information about your home equipment or gym access; you do not need to buy a specific setup before we discuss your plan.
I’ve never lifted weights before. Where should I begin?
We can help you choose a starting point. Bone Builder welcomes beginners; individual PT gives us more time to assess symptoms, fracture history or balance concerns and practice a plan with you. Dr. Emily helps you learn technique and progress from a suitable starting level.
What if I also have back pain or arthritis?
Very common — and exactly why a physical therapist is the right provider for bone health programming. We can design a program that addresses your bone density while working around (or treating) your other conditions. Dr. Emily’s McKenzie training is especially helpful for patients with coexisting spine conditions.
Written by Dr. Emily Warren, DPT, credentialed McKenzie therapist with 14+ years of clinical experience. Founder, Mindful Movement PT, Holladay, UT.
Related Reading
- The LIFTMOR Protocol — High-Intensity Training That Builds Bone
- BoneFit-trained physical therapy in Utah
- Can You Reverse Osteoporosis with Exercise?
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. Her practice includes spine care, pain education and bone-health strength training.
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 |
Explore our patient guides · Appointment locations and formats
Evidence and further reading
Free 15-minute consultation
Let’s find the right starting point for stronger bones.
You don’t need to choose a class or individual care before we talk. In a free 15-minute consultation, we’ll hear what you want to feel stronger doing, answer your questions and explore whether individual PT, Bone Builder or virtual coaching fits your goals.
Local or virtual: Consultations can happen by phone or video. New in-person PT appointments are in Holladay, serving Greater Salt Lake City. Virtual coaching is available from anywhere; ask about clinical virtual PT availability for your location and needs.
Send a brief request below, and we’ll follow up by phone or text to arrange a time. Your free conversation is separate from the first 60-minute physical therapy assessment.