You do not need a history of lifting to benefit from learning. With osteopenia, a useful program connects strength, balance and suitable loading to your goals. We help you practice the movements and progress toward feeling more capable at home, outdoors and in the gym.
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.
Hear what feeling stronger can mean day to day
Rebecca describes feeling more able, moving more and enjoying the class. Her story is a reminder that progress is also about what you can do with your strength.
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 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.
The weekly structure that usually makes sense
Most people need two to three strength sessions per week. For bone health, the work should include squat or sit-to-stand patterns, hip hinge patterns, loaded carries, pushing, pulling, and balance challenges. The exact exercises depend on your baseline strength, pain, fracture history, and confidence.
Why light exercise is often not enough
Light movement can help you feel better, but it may not challenge the skeleton enough to improve bone density. Progressive strength training gives your body a clearer signal to adapt. This is why MMPT’s Bone Builder class emphasizes coaching and load progression instead of only gentle mobility.
What to avoid
Many women with osteopenia do not need to avoid lifting. They do need to avoid guessing. Loaded spinal flexion, twisting under load, and poorly controlled impact may be risky for some people. A clinician can help you separate exercises that are useful from exercises that need modification.
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
Is 60 too late to start strength training?
No. Strength, balance, and confidence can improve at any age when the program is matched to the person and progressed consistently.
How long until bone density changes?
Bone changes slowly. Many people use a repeat DEXA after 12 to 24 months to assess changes, while strength and balance can improve sooner.
Should We use machines or free weights?
Both can be useful. Free weights often teach daily-life lifting better, but machines may be a helpful starting point for some people.
Written by Dr. Emily Warren, DPT, credentialed McKenzie therapist and BoneFit-trained clinician at Mindful Movement PT in Holladay and Salt Lake City.