Power training for osteoporosis is one of the most overlooked tools to improve balance and protect bone density as we age. Unlike traditional slow, steady resistance work, this approach focuses on moving load with speed and control, and it is this speed element that appears to matter most for maintaining bone density and reducing fall risk in women over fifty. Here are three reasons it deserves a place in your training.
1. It’s Backed by Strong Clinical Research
The LIFTMOR trial, a landmark randomised controlled study in postmenopausal women with low bone density, found that high-intensity resistance and impact training led to improvements in bone mineral density and physical function, with no serious adverse events reported in a supervised setting (Watson et al, J Bone Miner Res, 2018). This research underpins the approach used in supervised bone health programmes such as ONERO, which BeFit offers for people managing osteoporosis or osteopenia.
2. It Loads Bone Faster Than Slow Lifting
Bone responds to the rate at which force is applied, not just the total amount of weight lifted. Movements performed with a controlled burst of speed, such as a fast sit-to-stand or a weighted jump variation, create a different loading stimulus to bone density than slow, controlled lifting alone. For someone managing osteoporosis, this distinction matters, since the goal is not simply to get stronger but to load bone in a way that has been associated with improved bone density (Watson et al, J Bone Miner Res, 2018).
3. It Improves Balance and Cuts Fall Risk
Falls, not fractures in isolation, are usually what leads to a serious bone injury, which is why balance is just as important a target as bone density itself. Exercises involving quick changes of direction or rapid force production through the legs have been associated with improved balance and a reduced risk of falls in older adults (Sherrington et al, Cochrane Database Syst Rev, 2019). Training the ability to react quickly is, in many respects, training the same system that prevents a stumble from becoming a fall.
Building a Power Training Routine
A well-structured programme typically progresses gradually from basic strength foundations toward faster, more dynamic movement, since attempting power work before building adequate strength and technique can increase injury risk rather than reduce it. If you are newer to structured training, our strength training for women service is a strong starting point before progressing toward power-based work. A physiotherapist can assess current bone density, movement quality and fall risk before recommending how quickly to introduce speed-based training as part of a broader plan for strength after 50.
Common Questions
How Often Should I Do Power Training for Osteoporosis?
Most evidence-based programmes recommend two to three sessions per week, allowing adequate recovery between sessions since the nervous system, not just the muscles, is being challenged by fast, powerful movement.
Is It Safe If I Already Have Low Bone Density?
Power training can be safe and beneficial for many people with reduced bone density, but it should be introduced and supervised by a physiotherapist who can tailor load, speed and movement selection to individual fracture risk.
Do I Need to Stop Strength Training to Start Power Training?
No. Power training is typically layered on top of an existing strength foundation rather than replacing it, since adequate strength and movement control are what make faster, higher-load movements safe to perform.
How BeFit Can Help
At BeFit Training Physiotherapy, our Sydney physiotherapists run the ONERO bone health programme in small supervised groups, combining high-intensity resistance and impact training for people managing osteoporosis and osteopenia, alongside guidance on pacing and recovery for anyone building toward power-based training.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now
Further Reading
For more on building bone density and strength through midlife, read our guide to strength training during menopause, which covers the foundational resistance work that power training builds on.
References
Watson, S.L., Weeks, B.K., Weis, L.J., Harding, A.T., Horan, S.A., Beck, B.R. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomised Controlled Trial. J Bone Miner Res. 2018.
Sherrington, C., Fairhall, N.J., Wallbank, G.K., et al. Exercise for Preventing Falls in Older People Living in the Community. Cochrane Database Syst Rev. 2019.
Daly, R.M., Dalla Via, J., Duckham, R.L., Fraser, S.F., Helge, E.W. Exercise for the Prevention of Osteoporosis in Postmenopausal Women: An Evidence-Based Guide. Climacteric. 2019.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
