Listen above or download and subscribe to your favorite podcast network by clicking one of the icons below.
Why “Lift Heavy” Isn’t Always the Answer—and How to Truly Get Strong Without Injury
Everywhere you turn, the message is the same: If you have osteoporosis, you need to lift heavy to build bone. And while there’s truth to that, the problem is that many women are rushing into intense programs before their bodies are ready—and getting injured in the process.
In this week’s episode of the Stronger Bones Lifestyle Podcast, I sit down once again with Carl Reeder, a functional movement specialist who works extensively with women with osteoporosis and rheumatoid arthritis. Together, we explore what it really means to build strength—safely, intelligently, and sustainably.
It’s Not About Lifting Heavier—It’s About Lifting Smarter
Carl and I both see the same thing: women diving into heavy lifting too soon because they’ve been told it’s the key to reversing bone loss. But strength isn’t just about weights—it’s about connection, communication, and control.
“Strength begins with awareness,” Carl explains. “You can’t build what you’re not connected to.”
That connection starts with learning how to move your body safely—how to bend, lift, and rotate without putting your spine or joints at risk. Half of all osteoporotic fractures occur in the spine, and most happen from simple, everyday movements like bending or twisting incorrectly.
Building awareness of your posture, your alignment, and how you use your muscles is the foundation for developing real strength.
Back Body Power: The Forgotten Muscle Chain
If there’s one area most women overlook, it’s the back. The muscles of the posterior chain—your calves, hamstrings, glutes, and spinal extensors—act like your body’s “battery pack.” They generate the power and stability you need to move safely and stay upright.
Carl and I both see women trying to fix rounded shoulders or poor posture by just “pulling their shoulder blades back.” But true strength comes from deeper muscles—those that connect your entire back line from your feet up through your spine.
When you engage and strengthen this chain, you’re not just improving posture—you’re stabilizing your joints, protecting your spine, and sending powerful electrical signals to your bones that stimulate bone growth.
Connection Before Load
This was one of my favorite takeaways from our conversation: You can’t strengthen what you’re not connected to.
Carl compares it to Wi-Fi: “If you only have one bar, you can’t download anything. It’s the same with your muscles. You can’t get stronger if your connection is poor.”
Before picking up heavier weights, women need to build that “mind-body connection” through slow, controlled movement. Yoga therapy, functional training, and Pilates all help you develop this awareness and improve neuromuscular communication. Once you’re connected, then you can safely increase load and intensity.
How to Know You’re Doing Enough (But Not Too Much)
So how do you know if you’re working at the right intensity?
- You should feel mild soreness for 24–48 hours after a workout—that’s your body adapting.
- If you feel sharp joint pain, especially in the wrists, shoulders, or spine, you’ve gone too far.
- Progress gradually—add time under tension (holding movements longer or moving more slowly) before adding more weight.
- Focus on form and function first; the rest will follow.
Remember, it’s not about lifting more—it’s about moving better.
Safe Strength Is Strong Strength
Our grandmothers didn’t do box jumps or heel drops. They built strength naturally—through everyday movement, squatting, lifting, and staying active. We can do the same today by respecting our bodies’ limits and focusing on safe, functional movement that supports longevity.
As Carl puts it, “Not all functional movements are safe for every woman. You have to make sure your technique, your form, and your progression match your body.”
So if you’re starting a strength program for osteoporosis or osteopenia, remember:
Go slow. Build awareness. Stay connected. And know that strength is more than muscle—it’s the intelligent alignment between your body, your breath, and your bones.
Podcast Subscribe Links - Reversing Osteoporosis
Frequently Asked Questions (FAQs)
Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, vegetables, and fruits. They are part of a plant’s defense mechanism against predators and can be found in high concentrations in foods like spinach, rhubarb, beets, nuts, chocolate, tea, and certain beans.
Regarding bone health, oxalates can bind to minerals such as calcium in the gut, forming calcium oxalate. This compound is not easily absorbed by the body, meaning the calcium that could have been utilized for bone strengthening is instead excreted. This process can potentially lead to lower calcium availability for bone health, which can be particularly concerning for individuals at risk of osteoporosis or other bone-related issues.
However, for most women, dietary oxalates do not pose a significant threat to bone health, especially if their diet is balanced with enough calcium and they do not have a history of kidney stones.
Your gut is crucial for stronger bones for several reasons:
- Nutrient Absorption: The gut is where most nutrient absorption occurs. For bones to be healthy and strong, they need a variety of nutrients, particularly calcium, phosphorus, magnesium, and vitamin D. A healthy gut efficiently absorbs these essential nutrients from your diet and facilitates their transportation to the bones.
- Gut Microbiome and Bone Health: Research has shown that the gut microbiome (the community of bacteria living in your intestines) can influence bone density. Certain gut bacteria help in producing short-chain fatty acids (SCFAs) like butyrate, which have been shown to promote bone health. SCFAs can enhance the absorption of minerals necessary for bone strength and play a role in reducing inflammation, which can negatively affect bone health.
- Hormone Regulation: The gut helps regulate hormones that are involved in bone metabolism, including insulin, thyroid hormones, and sex hormones like estrogen. For example, estrogen is vital for bone density, and gut health can influence estrogen levels through the enterohepatic circulation, where estrogens are processed in the liver and intestines.
- Reducing Inflammation: Chronic inflammation, which can stem from poor gut health, is linked to many conditions that compromise bone strength, such as osteoporosis. A healthy gut helps to reduce systemic inflammation, protecting bones from inflammatory damage.
- Immune System Modulation: The majority of the immune system is located in the gut. An imbalance in the immune system can lead to autoimmune conditions, some of which affect the bones. Maintaining gut health helps to ensure the immune system works correctly, protecting against autoimmune reactions that could impact bone health.
In essence, maintaining a healthy gut contributes significantly to stronger bones by ensuring the effective absorption of vital nutrients, regulating hormones, reducing inflammation, and supporting a healthy immune system. Therefore, a diet rich in bone-healthy nutrients, prebiotics, and probiotics, along with lifestyle factors that promote gut health, is key to maintaining strong bones.