Unlock Stronger Bones in 2025: The Science-Backed Approach to Training with Osteoporosis

At Positive Movement Fitness, we’re committed to helping busy professionals, parents, and retirees achieve their health and fitness goals.

With new insights into bone health, 2025 is the perfect time to incorporate research-backed strategies into your training routine. By combining personal training with kinesiology, we offer an evidence-based approach to strengthening bones and enhancing overall well-being. Osteoporosis affects over 2.3 million Canadians. It’s important to know the ins and outs of how to build Bone Mineral Density (BMD).

What Research Says About Bone Health: Then and Now

In the past, bone health strategies focused primarily on weight-bearing exercises like walking and low-impact aerobics. While these activities help maintain bone mineral density (BMD), they don’t provide the high mechanical loading necessary for significant improvements.

Key studies in the 1990s and 2000s introduced resistance training as a more effective option, showing that exercises like squats and deadlifts could increase BMD in weight-bearing bones. However, older adults were often excluded from this research due to concerns about safety and fall risks.

Fast forward to today, and research has advanced significantly. High-Intensity Resistance and Impact Training (HiRIT) is now recognized as a cornerstone of bone health improvement. The groundbreaking LIFTMOR study, led by Dr. Belinda Beck, demonstrated that heavy lifting and impact training are not only safe but also highly effective for improving BMD in postmenopausal women and older adults.

How We Apply Modern Research to Your Training

At Positive Movement Fitness, we integrate the latest research into our personalized programs, helping you safely achieve better bone health. Here’s how:

1. Progressive Resistance Training

The LIFTMOR study highlights the importance of lifting heavy weights (70-85% of your one-rep max) to stimulate bone remodeling. Compound movements like squats, deadlifts, and presses deliver the mechanical stress your bones need to grow stronger. (These are not the only movements, but a small selection)

Our trainers use progressive programming to match your fitness level, ensuring proper form and safe progression. Whether you’re a beginner or experienced lifter, we help you build strength while reducing the risk of injury. This is often through phasic training that starts from mobilizing, using lightweight or bodyweight and progressing a client to heavier weights as they’re ready.

2. Impact Training for Bone Formation

Impact activities like jumping and heel drops were once considered risky for older adults, but new evidence shows their benefits when performed under expert supervision. Combining these activities with resistance training amplifies BMD improvements.

Our approach incorporates low-impact variations and balance exercises to make impact training accessible for all fitness levels.

3. Balance and Fall Prevention

Mortality rates associated with falls have increased by 111% between 2001 and 2019 among adults aged 65 years and older.

Strong bones are vital, but preventing falls is equally important, especially as we age. Research shows that combining resistance training with balance and core exercises reduces fall risk while enhancing coordination and stability.

We focus on functional fitness, helping you move with confidence in daily life. We also teach our clients how to get up off of the floor with a progressive model that allows a client to build the confidence and stability necessary to acquire strength and coordination to help them with their balance.

Many evidence-based fall prevention programs, incorporate getting up and down exercises because they replicate real-life scenarios and prepare individuals to handle unexpected situations.

4. Long-Term Commitment for Results

Studies emphasize that measurable improvements in BMD require consistent effort over 6-12 months. At Positive Movement Fitness, we create sustainable routines that fit your lifestyle, helping you stay motivated and committed to your goals.

Why Choose Positive Movement Fitness?

We’re not just a gym—we’re a community hub dedicated to your success. Our personal training and kinesiology programs are designed to:

• Address your unique goals, lifestyle, and fitness level.
• Incorporate cutting-edge research like the LIFTMOR study into your training.
• Provide a safe and supportive environment where you can thrive.
• Make sure you’re heading in the right direction to achieve your individual fitness goals.
• Apply fitness not just for aesthetic but for healthy aging.

Serving Kanata, Dunrobin, and Stittsville, we specialize in helping busy professionals, parents, and retirees achieve life-changing results.

Take Charge of Your Bone Health in 2025

This year, make your fitness goals count with an approach grounded in science. Join Positive Movement Fitness to experience expert personal training and kinesiology that delivers real, measurable improvements.

Whether you’re looking to boost bone density, prevent falls, or improve overall health, our programs are here to help you succeed.

The LIFTMOR study was based on Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR was Randomized Controlled Trial