Listen above or download and subscribe to your favorite podcast network by clicking one of the icons below.
When you’re diagnosed with osteopenia or osteoporosis, your instinct is to fight back — you want to build strong muscles and strong bones to protect yourself from fractures. The messaging everywhere right now is “lift heavy weights” and “challenge your body to get stronger.” And while it’s true that stronger muscles support stronger bones, here’s the problem I’m seeing: too many women are pushing themselves too quickly, too intensely, and getting injured.
And once you’re injured, you’re sidelined—and that sets you back even further. That’s why this episode is all about safety.
Weight Bearing As Tolerated: Listening to Your Body
An orthopedic surgeon I follow uses an acronym for patients after surgery: WBAT—Weight Bearing As Tolerated.
I love this because it puts the responsibility back into your hands. You have to develop the inner intelligence to know what’s appropriate for your body right now. When I had my hip replacement in 2017, I learned this firsthand. At first, I couldn’t even lift my leg off the bed. But every day, I did something—small, intentional, safe steps toward rebuilding strength.
This is what I encourage my students to do. Listen to your body, move at your own pace, and respect your limits.
The Risk of Heavy Lifting
Research has shown that heavy lifting can be safe for women with osteoporosis—but only under very specific circumstances: small study groups, highly trained specialists monitoring every move, and strict attention to form.
Most of us don’t have that kind of oversight at the gym. I’m meeting women who joined group lifting programs, squatted heavy weights within months, and ended up injured.
The reality? It’s not just about lifting heavy. It’s about:
- Are you hydrated?
- Did you sleep well?
- Is your body inflamed or stressed?
- Do you have proper form and guidance?
If those boxes aren’t checked, your body may not be receptive to the added stress of heavy weights.
Action Step: If you want to lift heavy, invest in working with a trainer who understands bone health and women’s bodies. It’s worth the cost to stay safe.
Hidden Stressors: Hydration, Nutrition, Stress
Your bones and muscles don’t exist in isolation. They’re influenced by your entire system. Before adding stress with weights, make sure:
- Hydration: Aim for at least 8 glasses of water daily + hydrating foods. (Think of beef jerky vs. a juicy steak—hydrated tissues bend, dry tissues break.)
- Nutrition: Fuel your body with protein, vitamins, and minerals needed for repair and bone formation.
- Sleep: Regeneration happens at night—don’t cut corners.
- Stress: Chronic cortisol dissolves bone. If stress is high, manage that first.
When your foundation is solid, your body is ready for challenge.
When Programs Go Wrong
I’ve spoken with women who fractured vertebrae during osteogenic loading programs at specialty centers. I’ve seen women injure their backs from heel drops or bouncing exercises meant to mimic the benefits of gymnastics. I even had my own hip replacement after a yoga teacher pushed me too far.
The problem isn’t always the exercise itself—it’s the lack of skilled, individualized guidance.
Action Step: Before you join a program or work with a trainer, ask: Do they specialize in osteoporosis and women’s health? Do they understand the aging body? Don’t be afraid to walk away if the answer is no.
The Safer Path: Slow and Steady Progress
Yes—you can improve your balance, posture, strength, and bone density. But the safest way to do it is slow, safe, and steady. Over time, this not only builds stronger bones but also builds your confidence and mental resilience.
For me, yoga therapy—guided by a trained teacher who understands bone health—is one of the safest, most effective paths to strength and mobility.
Key Takeaways
- Safety is the foundation of bone health.
- Develop inner intelligence: listen to your body and progress at your pace.
- Heavy lifting is safe only if you’re prepared, guided, and monitored.
- Hydration, sleep, stress, and nutrition matter as much as exercise.
- Skilled, specialized trainers are worth the investment.
- Slow and steady wins—stronger bones and fewer setbacks.
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.