Are resistance band exercises for osteoporosis effective for building bone and increasing bone mineral density? Are they as effective as strength training with weights? What other benefits come from doing resistance band exercises? This post will address each of these questions. I have also posted several resistance band exercises and routines later in this article.
Resistance Band Exercises for Osteoporosis
In 2024, researchers conducted a systematic review and meta analysis (1) looking at the effect of resistance band exercises on body composition and physical function in elderly patients with osteoporosis.
Actually it examined a more specific condition called osteo-sarcopenic obesity – that’s a fancy term for the loss of bone and muscle mass alongside increased fat mass.
Only a few small sample clinical studies have been conducted to explore whether resistive exercise with bands could improve bone, muscle and reduce body fat. Unfortunately, these studies have obtained different results. The authors of the meta-analysis sought to address this shortcoming.
The Process: Resistance Band Exercises for Osteoporosis Study
In this systematic review and meta analysis there were 182 participants. The resistance band exercise program lasted 12 weeks, 3 times a week for 60 minutes, plus the warm-up and cool-down.
Three of the studies included in the analysis focused on elderly women. One involved men and women.
The exercise group trained three times a week for 12 weeks. Each session included a warm-up, 60 minutes of resistance band training, and a cool-down.
They started with light bands (lighter resistance) and progressed to higher resistance bands as participants got stronger.
The research team tracked important markers like:
- Bone mineral density
- Skeletal muscle mass
- Percent body fat
- Other health indicators
Results: Effects of Resistance Training Study
So what did they find? Despite the fact that individuals with osteosarcopenia obesity face greater challenges than having only osteoporosis, sarcopenia, or obesity, the meta-analysis showed improvement in:
- Bone mineral density
- Skeletal muscle mass
- Reduction in body fat percentage
These are encouraging results and indicate that resistance band exercises for osteoporosis (and other conditions) are worthy.
Later in this post we will examine the effects of resistance band exercises on muscles and see if we extrapolate the effects on bone. This will allow us to compare the effects of resistance band training and strength training on bone density and health.
Exercise Recommendations for Osteoporosis
Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.
But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?
A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.
I cover important topics related to osteoporosis exercise including:
- Can exercise reverse osteoporosis?
- Stop the stoop — how to avoid kyphosis and rounded shoulders.
- Key components of an osteoporosis exercise program.
- Key principles of bone building.
- Exercises you should avoid if you have osteoporosis.
- Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
- Core strength and osteoporosis — why is core strength important if you have osteoporosis?
Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.
Resistance Training for Osteoporosis: Weights or Resistance Bands?
A number of readers ask me if resistance band exercises are as beneficial to bone mineral density as strength training with weights.
There are no studies that examine that exact question. However, I did find a systematic review and meta-analysis, published in 2019, suggesting that resistance bands with elastic devices provide similar strength gains when compared to resistance band training performed from conventional devices. (2)
The meta-analysis demonstrates that elastic resistance training provides strength gains similar to conventional resistance training across different population profiles. This similarity in outcomes can be attributed to both modalities following proper training principles, despite their different biomechanical mechanisms.
If we extrapolate strength gains for muscles to similar (or somewhat similar) gains for bones, we could say that the bands are as effective as weights.
However, in my opinion for many of the people I treat, it does not matter whether you use resistance bands or weights. Ultimately, whatever keeps you strong and motivated to strength train, I encourage you to use it.
That realization is the most important thing that I have concluded as I get older and wiser in my own strength training and my experience with working with individuals with osteoporosis.
With that thought in mind, here is a twenty minute upper body workout for the athletic senior. It incorporates resistance band exercises.
Resistance Band Exercises for Balance and Strength
Now onto our third question. Resistance band exercises have been shown to provide many other benefits to older adults. A 2024 meta-analysis reported (3) significant improvements in three key areas of physical performance:
- 30-second chair stand test, indicating improved lower body strength
- Sit-and-reach test, showing enhanced lower body flexibility
- Timed up-and-go test, demonstrating better functional mobility and balance
This is, again, encouraging news. The following videos show how to increase shoulder strength and improve posture with resistance bands.
Resistance Band Exercises for Shoulders
Resistance Band Exercises for Posture
Conclusion and Key Takeaways
The 2024 study on resistance band exercises showed improvements in osteoporosis markers in the intervention group. These results indicate that resistance band exercises are beneficial for osteoporosis and bone density.
The comparison between resistance bands and conventional weight strength training suggests that both can provide similar strength gains for muscles.
Beyond potential bone health benefits, the 2024 meta-analysis clearly demonstrates that resistance band training offers significant improvements in three key areas particularly important for older adults:
- Lower body strength (measured by chair stand tests)
- Lower body flexibility (measured by sit-and-reach tests)
- Functional mobility and balance (measured by timed up-and-go tests)
For individuals with osteoporosis, these additional benefits can be crucial for maintaining independence and reducing fall risk. While we need more extensive research to definitively establish resistance bands’ direct impact on bone mineral density, the documented improvements in strength, balance, and mobility make resistance band training a valuable exercise modality worth incorporating into an osteoporosis management program.
My Professional Observation
Resistance bands offer a convenient, adaptable, and affordable option that can be tailored to various fitness levels and used almost anywhere. If resistance bands help you stay consistent with your strength training routine, that consistency alone may prove more beneficial than periodic, sporadic training with weights or other modalities.
As I’ve observed in my clinical practice, the most important factor isn’t necessarily which resistance modality you choose, but rather finding an approach that keeps you consistently engaged in strength training.
The Bottom Line
So what’s the bottom line on resistance bands exercises for osteoporosis?
While we need more long-term studies to definitively establish their direct impact on bone mineral density, resistance bands offer:
- Comparable strength benefits to conventional weights
- Significant improvements in strength, balance, and mobility
- A convenient, adaptable, and affordable exercise option
- The ability to scale the resistance using progressive bands
Remember, consistency is key. Resistance bands are portable, inexpensive, and versatile – making them an excellent option for maintaining a regular strength training routine.
Margaret Martin
Further Readings
References
- Yang JM, Ye H, Zhu Q, Zhang JH, Liu QQ, Xie HY, Long Y, Huang H, Niu YL, Luo Y, Wang MY. Effects of resistance training on body composition and physical function in elderly patients with osteosarcopenic obesity: a systematic review and meta-analysis. Arch Osteoporos. 2022 Jun 3;17(1):82. doi: 10.1007/s11657-022-01120-x. PMID: 35654981; PMCID: PMC9163017.
- Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. doi: 10.1177/2050312120961220. PMID: 30815258; PMCID: PMC6383082.
- Hernandez-Martinez J, Cid-Calfucura I, Chiguay C, Weinberger M, Delgado-Floody P, Muñoz-Vásquez C, Aristegui-Mondaca J, Levín-Catrilao Á, Herrera-Valenzuela T, Branco BHM, Valdés-Badilla P. Effects of elastic band training on body composition and physical performance in older people: A systematic review with meta-analysis. Exp Gerontol. 2024 Oct 15;196:112553. doi: 10.1016/j.exger.2024.112553. Epub 2024 Aug 30. PMID: 39197674
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