Strength Training Helps You

with Osteoporosis

— January 2026 —

Create Your Own Path To Stronger Bones

Do you ever find yourself worrying about your bone health? Perhaps a family member has been diagnosed with osteoporosis, or maybe you’ve noticed a slight decrease in your height or stooped-over posture. It’s natural to feel concerned, but the good news is that there are effective ways to manage and even improve bone health. One such method that is gaining increasing recognition is strength training with physical therapy.

The Connection Between Osteoporosis and Strength Training

Osteoporosis is a condition characterized by decreased bone mass and density, leading to increased bone fragility and a higher risk of fractures. It affects millions of people worldwide, particularly women after menopause. 

Causes of Osteoporosis 

The causes of osteoporosis are complex and multifaceted and often include the following:

  • Hormonal Changes
  • Age
  • Genetics
  • Gender

Risk Factors

  • Family history of osteoporosis
  • Low calcium intake
  • Vitamin D deficiency
  • Smoking
  • Excessive alcohol consumption
  • Sedentary lifestyle

Symptoms

Osteoporosis can remain asymptomatic until a fracture occurs. However, there may be subtle signs, such as:

  • Gradual height loss
  • Stooped posture
  • Increased susceptibility to fractures, even from minor falls 

If you suspect you may have osteoporosis or are at risk, it’s crucial to seek medical evaluation and guidance.

Strength training with physical therapy techniques involves using weights, resistance bands, or body weight to challenge your muscles and bones. When you engage in strength training exercises, you create a mechanical load on your bones, stimulating bone cells called osteoblasts to build new bone tissue, which increases bone mass and strength. Furthermore, strength training improves muscle mass and balance, which helps reduce the risk of falls and fractures.

Personalized Strength Training Program For Osteoporosis

A 75-year-old woman came to our clinic after being diagnosed with osteoporosis. She had a noticeable decrease in her height and a family history of osteoporosis. She was anxious about the possibility of fractures and falls and was eager to find ways to improve her bone health.

Our physical therapists worked with her to develop a comprehensive strength training program. She started with low-impact exercises using resistance bands and gradually progressed to using weights and bodyweight exercises. Her program focused on strengthening her hips, spine, and core muscles, improving her posture, and increasing her overall strength and balance.

Over time, she noticed significant improvements in her strength and posture and also felt more confident and empowered. Strength training helped to improve her physical health and left a positive impact on her mental and emotional well-being.

Strength Training For Osteoporosis at Preferred Physical Therapy Associates

Incorporating strength training into a physical therapy program with our dedicated professionals is a safe and effective way to manage osteoporosis. We will conduct a thorough assessment, considering your medical history, current symptoms, and fitness level. Then we’ll design a personalized exercise program that targets specific muscle groups, focuses on proper form and technique, and gradually progresses in intensity as your strength and endurance improve.

If you or someone you know is struggling with osteoporosis, don’t wait any longer to schedule the first appointment. Our team of experienced physical therapists is here to help you enhance your well-being with stronger bones and improved mobility through a personalized treatment plan that addresses your specific needs and goals. Remember, it’s never too late to take control of your bone health.Call us today to schedule an appointment and start building a stronger, healthier you!

Your Progress Matters To Us!

Return to Preferred Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!

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5 Health Tips For The New Year

1. Shop Well For Yourself. It is more important than ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day.

2. Schedule Your Exercise. Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week.

3. Just Say No. You probably aren’t aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it.

4. Skip the Baking. Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn’t? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars—this year, let your gift recipient bake it up. That way, they can eat it when they want it and you don’t have to be tempted in the kitchen.

5. Hydrate. Keep your water bottle with you at all times. You should be drinking eight 8-ounce glasses of water each day. One handy trick is to buy a 64-ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

January Word Scramble


ioiearbnhtn
aoceeibrtln
seaeynwr
sneuoloirt
iplcmosy
orkrfsiwe

Answer Key

hibernation
celebration
new years
resolution
olympics
fireworks

ANOTHER
5 STAR REVIEW

“Anna worked miracles!! My pain and balance improved immensely!! PPT is the best!! Everyone is so upbeat and supportive!!”

 –Barbara J.  

MEMBERSHIP PROGRAM

Due to the ever-changing world of healthcare and the evolving field of physical therapy, Preferred Physical Therapy Associates has created a Membership Program to help us continue providing the same high-quality, personalized care we’ve offered for the past 18 years. This program allows us to strengthen relationships with our patients, build lasting trust, and offer enhanced services that go beyond traditional care.

For $109, Members gain access to multiple modalities, including Physical Therapy (PT), Occupational Therapy (OT), and more, ensuring a comprehensive and well-rounded approach to your health and wellness. All patients of Preferred Physical Therapy Associates are eligible to become Members, and while we encourage everyone to join, participation is optional.

Membership Program

Click to find out more about the benefits of the Membership Program at Preferred Physical Therapy!

Enjoy this hearty New Year’s Black-Eyed Peas for Good recipe — a warm, flavorful dish rooted in tradition and good fortune. It’s the perfect way to start the year with comfort, nourishment, and a little extra luck on your plate!

Enjoy This Healthy Recipe!

New Year’s Black-Eyed Peas For Good Luck

  • 1 pound dry black-eyed peas
  • 2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 2 cloves garlic, minced
  • 8 cups water
  • 2 (32 ounce) cartons vegetable broth
  • 1 (14.5 ounce) can diced tomatoes
  • 5 pepperoncini peppers
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground thyme
  • 1 bay leaf
  • salt and pepper to taste

Place the black-eyed peas into a large container and cover with several inches of cool water; let soak, 8 hours to overnight. Drain and rinse before using. Heat oil in a large stockpot over medium heat. Add onion and garlic; cook and stir until onion becomes translucent, about 5 minutes. Pour in 8 cups of water and vegetable broth; bring to a boil, then reduce heat to a simmer. Stir in soaked black-eyed peas, tomatoes, pepperoncini, bay leaf, garlic powder, thyme, salt, and pepper. Cover and simmer until peas are tender and the broth is thickened, about 3 hours.

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Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.

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