Watch: How to Rebuild Strong Bones After 60
If you would rather read, keep going. I am going to give you the practical version of the three methods from the video, and I am also going to tighten up a few of the claims so you understand what exercise can realistically do for your bones.
First, what does "bone density" actually mean?
You will hear the term bone mineral density, or BMD.
That sounds technical, but the idea is simple.
Bone mineral density is a measurement of how much mineral is packed into your bones.
It is one piece of the bigger picture of bone strength.
Doctors usually measure it with a DXA or DEXA scan.
Your bones are not dead material.
They are living tissue that is constantly going through bone remodeling.
Bone remodeling is just your body removing older bone and building new bone.
As we get older, especially after menopause for women, that balance can shift so bone is lost faster than it is replaced.
That is one reason low bone mass becomes more common with age.
U.S. health data from 2017 and 2018 found that among adults age 50 and older, about 12.6% had osteoporosis and another 43.1% had low bone mass.
So if you have been told your bone density is low, you are definitely not alone.
Method 1: Give your body some resistance
The first method is resistance training.
Resistance training simply means your muscles have to work against some kind of load.
That load might be:
- your own body weight
- a resistance band
- a dumbbell
- a machine
- a sturdy counter
- something as simple as standing up from a chair
Why does that matter for your bones?
Muscles attach to bones.
When your muscles contract and pull on the skeleton, and when your body handles external resistance, your bones receive a mechanical signal.
That signal is one of the reasons resistance exercise is useful for maintaining bone health.
Research in older adults shows resistance training can produce modest improvements in bone mineral density at some sites, especially when the training is progressive and continued over time.
Now, I want to underline the word progressive.
Progressive does not mean you have to lift heavy dumbbells tomorrow.
It means the exercise gradually becomes a little more challenging as your body adapts.
Maybe you go from two hands on the chair to one.
Maybe you add two repetitions.
Maybe you move from a wall push-up to a counter push-up.
Maybe you eventually add a light dumbbell.
That is progression.
A good starting move: Sit-to-Stand
Sit in a sturdy chair with both feet flat. Lean forward slightly from the hips. Press through your feet and stand tall. Then reach your hips back and lower yourself under control.
If you need the armrests, use them. If standing from the chair is already easy, use less hand support or slow the lowering phase. Later, you may be ready to hold a light dumbbell at your chest.
Why I like it: This is not just a gym exercise. It is the same movement you use getting up from the couch, a dining chair, or the toilet. That is strength you can use.
Another option: Counter Push-Up
Place your hands on a sturdy counter. Step your feet back until your body is in a straight line. Lower your chest toward the counter with control, then press yourself back up.
Stand closer to the counter for more support. Step farther away when you are ready for a little more challenge. This gives your upper body a resistance exercise without asking you to get down on the floor.
What about the wall posture hold and book lift from the video?
They can still be useful.
A wall posture hold can help you practice upright alignment and work the muscles that support your spine. A light book lift can be a simple way to begin loading the arms and shoulders.
But I would not tell you either one is a proven shortcut for building bone density. Think of them as entry-level strength and posture work. The bigger goal is gradually building a resistance program that works the whole body.
Method 2: Practice balance because strong bones are only half the story
This is the part people often miss.
Balance training does not directly make your bones denser in the same way resistance or weight-bearing exercise can.
Its job is different.
Its job is to help reduce your chance of falling.
And that matters because falls are a major cause of hip fractures in older adults.
The CDC recommends strength and balance exercises as part of fall prevention.
So when we talk about protecting your bones, we really have two jobs:
- support the strength of the bone
- reduce the chance that the bone gets hit by a fall
That is why balance belongs in the plan.
Start with support nearby
Stand beside a sturdy counter. Shift your weight onto one leg without lifting the other foot yet. Hold for a few seconds. Then switch sides.
If that feels steady, lift the non-working foot just slightly from the floor. You do not need to turn this into a circus trick. A few controlled seconds with support nearby is a perfectly good place to start.
Progress by reducing support, not by showing off
When the supported version feels comfortable, use lighter fingertip support. Then you might try a slightly longer hold. Or a narrower stance. Or a gentle reach while one hand stays near the counter.
The key word is control. If the exercise becomes a fight to stay upright, make it easier.
Method 3: Keep weight-bearing movement in your week
Weight-bearing exercise simply means activity you do upright against gravity.
Walking is the easiest example.
Other examples can include stair climbing, dancing, low-impact aerobics, and similar activities.
Bone-health organizations recommend combining weight-bearing activity with muscle-strengthening exercise.
That combination matters.
Walking is wonderful for your health, but walking by itself may not provide enough stimulus to meaningfully increase bone density in every person.
That is why I would pair walking with resistance training instead of choosing one or the other.
Make everyday movement work for you
You do not need a separate "bone workout" for every minute of the week. Think about:
- walking regularly
- using the stairs when appropriate
- practicing sit-to-stands
- doing calf raises at the counter
- carrying manageable groceries
- using resistance bands or dumbbells
- getting outside and staying physically active
Those are all ways to keep your body working against gravity and resistance.
What if you already have osteoporosis?
This is where I want to be careful.
If you have diagnosed osteoporosis, especially if you have had a vertebral fracture, hip fracture, multiple low-trauma fractures, or very low bone density, your exercise plan may need to look different.
That does not mean you should stop exercising.
In fact, expert guidance supports exercise for people with osteoporosis.
But the exercise may need to be modified.
For example, people with osteoporosis in the spine may need to avoid or modify movements that involve a lot of forward bending from the waist or forceful twisting of the spine.
High-impact activity may also be inappropriate for some people at higher fracture risk.
That is where a physical therapist or healthcare professional familiar with osteoporosis can be extremely helpful.
They can help you keep moving without guessing.
Safety Note for Diagnosed Osteoporosis
Get individual guidance before starting a new program if you have diagnosed osteoporosis, a previous fragility fracture, unexplained new back pain, major height loss, recent surgery, or a condition that affects your balance. General exercise information is not a substitute for a personalized clinical plan.
What about calcium and vitamin D?
Exercise is one piece of bone health.
Nutrition is another.
Your bones need calcium, and vitamin D helps your body absorb calcium.
For healthy adults, the NIH recommends:
- men age 51–70: about 1,000 mg of calcium per day
- women age 51–70: about 1,200 mg per day
- adults over 70: about 1,200 mg per day
- adults age 51–70: about 600 IU of vitamin D per day
- adults over 70: about 800 IU per day
Those are general recommendations, not a prescription.
Your needs can be different based on your diet, bloodwork, medications, kidney function, osteoporosis treatment, and other health factors.
And more is not automatically better.
If you are considering supplements, especially higher-dose calcium or vitamin D, talk with your healthcare provider about what actually fits your situation.
Food-first sources of calcium
You can get calcium from:
- milk, yogurt, and cheese
- fortified plant milks
- canned salmon or sardines with the bones
- some tofu
- kale, broccoli, and bok choy
- other fortified foods
Vitamin D is harder to get from food alone, which is one reason individual guidance can be useful.
What exercise can and cannot do
Exercise can help you:
- get stronger
- improve balance
- maintain physical function
- reduce fall risk
- maintain or sometimes modestly improve bone mineral density
- feel more confident moving through daily life
Exercise cannot:
- diagnose osteoporosis
- replace a DXA scan
- guarantee that bone density will increase
- replace medication when medication is clinically indicated
- make every type of fracture risk disappear
That distinction matters.
I want exercise to be one of the tools in your toolbox, not the only tool.
A simple week to start with
If you are generally healthy and have not been given special exercise restrictions, here is a simple way to think about your week.
Two or three days: resistance exercises such as sit-to-stands, counter push-ups, rows, squats, calf raises, or light dumbbell work.
Most days: some form of weight-bearing activity such as walking.
A little balance practice several days per week: supported single-leg balance, tandem stance, standing march, or heel-to-toe walking with support nearby.
You do not need to do everything on day one.
Pick one resistance exercise.
Add a short walk.
Practice one balance drill.
Then build from there.
That is how you make this sustainable.
Frequently asked questions
What exercises are good for bone strength after 60?
Resistance training and weight-bearing activities are the two main exercise categories commonly recommended for bone health. Balance training is also important because it can reduce fall risk. The best program depends on your current strength, fracture risk, health history, and whether you have diagnosed osteoporosis.
Can walking improve bone density?
Walking is weight-bearing and is good for overall health, mobility, and staying active. But walking alone may not provide enough stimulus to significantly increase bone density for everyone. Pairing walking with resistance training usually gives you a more complete plan.
Can you rebuild bone density after 60?
Bone is living tissue and can respond to exercise, nutrition, medications, and other factors. Some people may improve bone mineral density, while others may mainly maintain what they have or slow further loss. I would not promise a specific change from exercise alone.
Is balance training a bone-strengthening exercise?
Not directly. Balance training is valuable because it helps reduce fall risk. That matters because many serious fractures happen after a fall. Think of resistance and weight-bearing exercise as helping the structure, while balance training helps protect that structure from a fall.
How often should adults over 60 do strength training?
General physical-activity guidelines recommend muscle-strengthening activity at least two days per week. Bone-health programs often use two or three resistance sessions per week, depending on the person and program. Start at a level you can recover from and progress gradually.
Should I exercise if I have osteoporosis?
Usually, yes, but the program may need to be modified. People with osteoporosis or previous fractures often benefit from resistance and balance training, but certain movements may need to be changed. If you have a vertebral fracture, multiple fractures, very low bone density, or significant pain, get individual guidance from a clinician or physical therapist.
Start with what you can do today
You do not need to solve your entire bone-health plan this week.
Start with one useful signal.
Stand up from your chair five times with control.
Take a walk.
Practice a supported balance drill at the kitchen counter.
Then do it again in a couple of days.
That is not flashy.
But strength, balance, and confidence are built through repetition.
And those are the things that help keep life available to you.
Not sure what to focus on first?
Bone health is connected to more than one part of fitness.
Take the free After 60 Fitness Score to see whether Strength, Balance, Mobility, Endurance, or Nutrition may deserve more attention right now.
Sources & References
We prioritize peer-reviewed research, public health institutions, and clinical guidelines. For more on how we review content, read our Editorial Policy.
- CDC National Center for Health Statistics. Osteoporosis or Low Bone Mass in Older Adults: United States, 2017 and 2018. [CDC Data Brief 405]
- Bone Health & Osteoporosis Foundation. Weight-Bearing and Muscle-Strengthening Exercises. [BHOF Exercise Guide]
- Bone Health & Osteoporosis Foundation. Starting a New Exercise Program. [BHOF Patient Guide]
- Giangregorio LM, et al. Too Fit To Fracture: exercise recommendations for individuals with osteoporosis or osteoporotic vertebral fracture. Osteoporos Int. 2014. [PubMed 24281053]
- Massini DA, et al. The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Healthcare. 2022. [PubMed 35742181]
- O'Bryan SJ, et al. Progressive Resistance Training for Concomitant Increases in Muscle Strength and Bone Mineral Density in Older Adults. Sports Med. 2022. [PubMed 35608815]
- CDC. Preventing Falls and Hip Fractures. [CDC Fall Prevention]
- NIH Office of Dietary Supplements. Calcium Fact Sheet for Health Professionals. [NIH Calcium Fact Sheet]
- NIH Office of Dietary Supplements. Vitamin D Fact Sheet for Health Professionals. [NIH Vitamin D Fact Sheet]
- Brooke-Wavell K, et al. Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. Br J Sports Med. 2022. [PubMed 35577538]
Coach CC Matthews
Certified Personal Trainer, 20+ years coaching adults over 50, 60, and 70
Written and demonstrated by Coach CC Matthews. After 60 Coach provides general fitness education, not medical advice.
Last reviewed: October 2026