Resistance training requires equipment. Although participants may start with soup cans (weak individuals) eventually they will need to progress to heavier resistance in the form of dumbbells and resistance bands. When training with weights, two aspects must be considered. A large proportion of people with osteoporosis are frail. For those individuals, weight training should include techniques that lead to muscle hypertrophy and increases in strength. This will include multiple repetitions and sets that induce some fatigue. The second aspect that must be considered is the amount of stress/force being placed upon the skeletal system. To increase force, people with osteoporosis should try to increase the amount of weight being lifted to a tolerable level as often as possible. Under this scenario, it is the amount of weight being lifted and not the number of repetitions that will lead to increases in bone density. At some point, a limit will be reached with respect to the amount of weight the person can lift. This should be carefully adhered too. When increasing the weight, it must be in very small increments over a period of time. For example, if you are training with three pounds the next step would be five pounds. When increasing the weight, one or two repetitions using the heavier weight is acceptable. The rest of the workout can be performed at the previous weight. If the person is able, they can start increasing the number of repetitions with the heavier weight slowly overtime. The participant should understand that the amount of weight be lifted will vary from exercise to exercise. Remember, it is the application of force that is important. Having stated that, safety should be the number one priority. If the person does not feel comfortable increasing the weight being used, they should definitely not do so. A recent study showed that low weight, high repetition sets, did show significant increases in bone density. Therefore, low weight training should be considered as a viable option for people that have osteoporosis.
Studies suggest that weight training should be mandatory for all individuals that osteoporosis. Using free weights during strength training is recommended. Resistance bands can be used to increase back strength. In my opinion, back exercises are one of the most important and effective exercises for individuals that have osteoporosis. Proper back exercises can significantly reduce the risk of fractures and can increase height in certain individuals.