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 2022, 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.
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Resistance Exercise for Osteoporosis: Where Resistance Bands Fit
A question I hear often is whether resistance bands are “enough” for someone with osteoporosis, or whether they really ought to be lifting weights. I think the more useful way to look at it is to step back and ask what any resistance exercise has to do in order to benefit bone and then see where bands fit within that larger picture.
How Resistance Training Prevents Bone Loss
Bone is living tissue, and it responds to the demands you place on it. When a muscle pulls hard on the bone it attaches to, or when you load the skeleton against resistance, the bone flexes ever so slightly. Specialised cells within the bone, called osteocytes, sense that strain and signal the bone-building cells (osteoblasts) to lay down new bone where it is needed. This is the basis of what researchers call the mechanostat — the idea that bone has its own built-in system for adapting to load. (4)
The important catch is that the loading has to be meaningful. Bone adapts only when the strain placed on it exceeds what it already experiences during everyday activities like walking and standing. (4) This is why simply being active is wonderful for your general health but is not, on its own, a reliable way to increase bone mineral density. Your bones need a reason to get stronger, and that reason is resistance or strength training.
What the Research Says About Resistance Training and Bone
When we look at the body of research as a whole rather than any single study, the picture is encouraging and fairly consistent. Multiple systematic reviews and meta-analyses of postmenopausal women have found that regular resistance or strength training produces small but meaningful improvements in bone mineral density at the two sites that matter most for fracture risk, the lumbar spine and the femoral neck (the upper part of the thigh bone). (5)
But how is that benefit best achieved? One network meta-analysis that compared different training approaches found that moderate-intensity strength training, performed about three times a week, ranked as the most effective option for improving bone density, outperforming both low-intensity and high-intensity programs. (5)
In other words, the research does not say you have to lift the heaviest loads possible to protect your bones. It says you have to load them consistently and progressively, at a level that challenges you without putting you at undue risk. This matters because the very high-intensity protocols that get a lot of attention online carry real injury concerns for people with low bone mass, something I’ve written about at length in my discussion of the LIFTMOR program.
We also have reassuring long-term evidence. A 16-year controlled study by Kemmler and colleagues followed postmenopausal women through a graduated, multipurpose exercise program, combining resistance training, weight-bearing, and other elements, and found a positive effect on the rate of clinical fractures over time. (6) The takeaway to draw from this is that a sensible, sustainable, well-rounded program (such as Exercise for Better Bones) done for years beats an aggressive one (such as LIFTMOR) you can’t safely maintain.
So Where Do Resistance Bands Fit?
Bands produce excellent gains in muscle strength. As I described earlier, the research suggests those strength gains are comparable to what you’d get from machines or free weights. (2) Where the evidence is still thin is on whether bands, used on their own, generate enough load to drive bone-density change the way progressive weight training can. The direct bone studies on bands remain small and few in number.
So I’d encourage you to think of resistance bands not as a complete bone program in themselves, but as one valuable component of the moderate, progressive, multimodal approach the research supports, alongside weight-bearing movement, balance work, and, for many people, some load-bearing strength work as well.
Resistance Band Workouts and Routines for Osteoporosis
Now that we’ve looked at why resistance training matters for your bones and where bands fit into the picture, let’s get practical. The routines below are the ones I most often share with the people I work with. They’re built to develop strength safely, to suit a range of fitness levels, and to be done at home with nothing more than a set of bands.
As you follow along, let good technique lead the way: move through a full, controlled range of motion, keep your breathing steady rather than holding it, and choose a band that challenges you over the last couple of repetitions without causing you to lose your form. If a movement provokes pain, ease off and check your technique before adding resistance.
Let’s begin with a complete routine. Here is a twenty-minute upper body workout for the athletic senior that incorporates resistance band exercises.
Resistance Band Workout for Osteoporosis
This is a standing, upper-body routine you can do almost anywhere — it’s one of my favourites for travel. Because nearly everything is performed standing (apart from the push-ups at the end), take a moment to find a stable, balanced position first, and stay mindful of your balance throughout.
- What you’ll need: two loop bands of differing resistance — a gentler one and a firmer one — and a face cloth or small towel to cushion the band against your hands. A mat is helpful for the push-ups.
- A note on resistance: not every band is created equal, so don’t go by colour. Respect whatever band you have and the intensity it creates in your body. Choose a resistance that leaves the last two or three repetitions of each set genuinely challenging while you hold your form.
Warm-Up
Stand with your knees soft and your weight spread evenly through the base of your big toe, your little toe, and the centre of your heels.
- Shoulder rolls. Inhale and lift your shoulders toward your earlobes. Exhale as you draw your shoulder blades back, around, and down — settling them into a comfortable neutral rather than forcing them all the way back. Repeat about four times.
- Add balance (optional). As your shoulders lift, rise onto the balls of your feet, then lower as you come down. If your balance feels unsteady, keep your heels down or lift just slightly — it will come with time.
Shoulder Activation
Loop the gentler of your two bands around both wrists.
- Band pull, elbows tucked. With your elbows tucked by your sides, exhale, gently engage your pelvic floor, and draw your forearms apart against the band. Keep your elbows tucked the whole time. Do three.
- Raise to shoulder height. Keeping that tension, raise your arms to shoulder height — hands rising to about forehead height — then lower back to your sides. Keep your ribs tucked and that alignment between your ribs and pelvis so the effort stays in your shoulders, with your elbows about the same width as your wrists. Repeat several times.
Biceps and Triceps
Switch to a band that feels right for arm work — you may want it a little firmer for your biceps. For each of these, one hand stays still as an anchor while the other does the work.
- Biceps curl. Anchor one hand low and curl the other up toward the opposite shoulder. Slip your whole palm flat inside the loop rather than letting it wrap around your thumb. Keep the working shoulder blade tucked back and down — the band will try to pull it forward, so resist that — and keep your wrist neutral. Do about 10, then switch sides. Exhale and keep your pelvic floor gently engaged with every pull.
- Triceps press-down. With the band held up near your shoulder, anchor the top hand and press the working hand straight down, then control it back up. You should feel this in the back of your upper arm. Keep your wrist neutral. Do about 8 to 10, then switch sides.
Rows
Double up your loops to add resistance — you want these to feel hard, fatiguing by about the tenth repetition. Turn slightly onto a diagonal. Bring one hand up to just below shoulder height, holding the band in your whole palm, and pull the opposite arm back, drawing your shoulder blade in toward your spine. Keep your abdominals tight and work with your breath. Let your supporting elbow stay soft rather than locked, so your triceps share the work — a face cloth under the band adds comfort. Do about 10, then switch sides.
Push-Ups
This is the opposite motion to your rows. Come down to the floor and take the push-up where it suits you — from your knees or your toes — keeping your body in one straight line, as in a plank. Inhale, then exhale as you lower only to the point where your upper arms are parallel to the floor. Aim for a last repetition that feels genuinely hard to press back up. That’s a good set.
Putting It Together
Work through the full sequence once, then repeat the circuit a second time — you can skip the warm-up on the second round. Move at a pace that lets you reach fatigue by the last repetition of each set with your form intact; slowing down is a good way to make a lighter band feel harder.
A final thought: bands are wonderful for variety and for keeping your strength up when you’re travelling or away from your usual equipment. I don’t generally recommend relying on them as your only tool for the long term — for ongoing bone and muscle health, I like to see people progress toward weights as well — but as a portable, adaptable workout, this one will serve you well.
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.
Three Essential Resistance Band Exercises for Your Shoulders
These three exercises target the smaller muscles deep in your shoulders — the ones that keep your shoulders strong, stable, and pain-free while your larger muscle groups do their work. If you’ve never trained these specifically, don’t be surprised by how challenging they are; even one set is a good place to start. They make an excellent addition to your routine if your shoulders are an area of weakness.
What you’ll need: a band anchored at about chest height, and a small towel for the third exercise.
1. Protraction (Pressing Forward)
Set the band anchor at breast height. Take a staggered stance with the band resting over your shoulders and your hands pressing forward — there’s no need to grip tightly.
Keep your arms straight at shoulder height.
The movement is small: press your arms forward, then allow your shoulder blades to draw back, and press forward again. Your elbows stay completely straight — all the movement comes from your shoulder blades. This teaches your protractor muscles, deep in the shoulder, to do their job. Learning to move your shoulder blades well is essential for strong, healthy shoulders. Repeat for a set, keeping the elbows quiet throughout.
2. Retraction (Pulling Back)
This is the exact opposite movement. Let the band pull you forward slightly so you begin in a small stretch, with your shoulder blades drawn away from your spine. Then pull back, squeezing your shoulder blades in toward your spine — imagine holding a pencil between them and gently squeezing it, or squeezing in around the back of a tank top. You should both see and feel the shoulder blades drawing together. Repeat for a set.
3. External Rotation (Stepping Out)
For this one, keep your shoulder blades in neutral — neither protracted nor retracted, right in the middle. Tuck the towel between your elbow and your body, and set up with a small amount of tension on the band. The towel does two jobs: it keeps your elbow from pressing into your body, and it sits more comfortably against the contour of your ribs.
Keeping your hand in line with your elbow, take small steps outward — about four steps — until you reach a point where you feel you can’t go any further and the muscles around your shoulder blade are working hard. These are your external rotators. Control the movement back in, then be sure to repeat on the other side.
Putting It Together
Start with a single set of each exercise — you’ll likely find that’s plenty the first time. As you get stronger, you can build up to a second and third set, and bring these in just as you would any other strength exercise in your routine.
Resistance Band Exercises for Posture
These two exercises strengthen the muscles between your shoulder blades and spine — the ones that draw your shoulders into good alignment and help counter the forward, rounded posture so many of us drift into. Both emphasize squeezing your shoulder blades toward your spine and opening the chest, through slow, controlled, mindful movement.
A note on your hands: for either exercise, you can loop the band around your wrists rather than gripping with your fingers. This takes the stress off your finger joints — just make sure the band sits wide and comfortable across your wrists.
1. Reverse Fly
Begin in your athletic stance: weight spread through the base of your big toe, your little toe, and the centre of your heel, with your knees soft. Think of lengthening — creating space between your lower ribs and your pelvis, and reaching the crown of your head toward the sky. Keep your head back over your body and your shoulder blades in a comfortable neutral.
Inhale to begin. As you raise your arms and stretch the band, exhale and squeeze your shoulder blades together, keeping your stomach engaged. Keep your elbows soft, and turn your palms up toward the sky to add a little external rotation — this helps open the chest wall. The effort should be felt in the muscles between your shoulder blades and your spine.
Two important points: keep your hands at shoulder height so the band travels across your chest, not across your neck (coming up too high is what brings it toward the neck). And if holding your arms up becomes effortful, simply lower them and start again.
Modifications: practising against a wall or around a door frame is a great way to check that your head stays in line with your body and your shoulder blades tuck properly. If even the wall feels challenging, or you’re recovering from back pain, you can begin your reverse flies lying on your back with your knees bent.
2. Bow and Arrow
For this one you want a little less length in the band, so take an extra loop around your wrists. Set up in the same athletic stance, grounded through the six points of your feet (three on each — base of the big toe, base of the little toe, centre of the heel). As with the reverse fly, the emphasis is shoulder blade drawing toward spine.
Raise your arms and draw one elbow back, as though drawing a bow, leading the movement from your shoulder blade. If your arms tire, lower them, then come back up and continue. You can perform both arms together or alternate sides — either is fine.
Move slowly and with control: as you pull, count “one-thousand-one, one-thousand-two,” pause, then return. Choose a band that leaves you fatigued by the end of your set.
Building up: if these are new to you, start with just a few repetitions and build toward a set of 12 to 15 to develop endurance. Once you can hold good form for the full set, that’s your target range.
Modification: if standing for the length of the set is too challenging — whether from discomfort or effort — you can perform the bow and arrow seated or lying on your back.
Conclusion and Key Takeaways
Resistance band exercises are a worthwhile part of an osteoporosis exercise program. The 2022 systematic review and meta-analysis (1) found that band training improved bone mineral density, increased skeletal muscle mass, and reduced body fat in older adults. These are encouraging findings, though they come from a small body of research, so I read them as promising rather than the final word.
Where the evidence is strongest is in everyday function. The 2024 meta-analysis (3) demonstrated significant improvements in three areas that matter a great deal for older adults:
- Lower body strength (measured by the 30-second chair stand test)
- Lower body flexibility (measured by the sit-and-reach test)
- Functional mobility and balance (measured by the timed up-and-go test)
For someone with osteoporosis, those gains are not a consolation prize. Strength, mobility, and balance are precisely what keep you steady on your feet and help you avoid the falls that lead to fractures. So while we still need more long-term research to establish how much resistance bands change bone mineral density on their own, their value within a complete bone health program is clear.
As I explained earlier, I’d encourage you to think of bands as one component of a moderate, consistent, well-rounded routine — alongside weight-bearing movement, balance work, and, for many people, progressive strength training with added load — rather than as a standalone solution.
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.
Resistance Band Exercise Tips
Although resistance band exercises seem harmless, remember to consult with your healthcare provider before starting any new exercise program.
When using resistance bands, focus on:
- Target all major muscle groups
- Start with lighter resistance and gradually progressing
- Maintain proper form and breath control through the full range of motion
- Train consistently – aim for 2 to 3 times per week
- Gradually increase volume of sets over time
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.
Frequently Asked Questions
Are resistance bands good for osteoporosis?
Yes, with a caveat about what you are asking them to do. Resistance bands reliably build muscle strength, balance, and mobility, all of which help reduce your risk of falls and fractures. Their direct effect on bone mineral density is less established, so they are best used as one valuable part of a broader program rather than as your only tool.
Are resistance bands as effective as weights for building bone?
For building muscle strength, the research suggests bands and weights produce comparable gains. For bone density specifically, progressive loading with weights has the stronger evidence base. Bands are an excellent place to start and a useful component long term, but for bone health many people benefit from progressing toward some weighted, load-bearing work as well.
Can resistance band exercises increase bone density?
The direct evidence is limited and based on a small number of studies, so I am cautious about promising bone-density gains from bands alone. What they do well is build the strength, balance, and mobility that protect you from falls. To target bone density, combine band work with weight-bearing movement and progressive strength training.
How often should I do resistance band exercises for osteoporosis?
Aim for two to three sessions a week, with at least a day in between to recover. Consistency over months and years matters far more than intensity in any single session, so choose a frequency you can realistically sustain.
Are resistance bands safe if I have osteoporosis?
Bands are low-impact and generally well tolerated, which is part of why I like them as a starting point. As with any new exercise, check with your healthcare provider first, work within a controlled range of motion, and prioritise good form over heavier resistance. If a movement causes pain, ease off and review your technique before progressing.
Which resistance band should a beginner use?
Do not go by colour, as bands vary between brands. Choose a resistance that makes the last two or three repetitions of a set genuinely challenging while you can still hold good form, and move up to a firmer band as you get stronger.
Can resistance bands replace weights in the long term?
They can, but for ongoing bone and muscle health I generally like to see people progress toward weights as well. Bands are wonderful for variety, for travel, and for building confidence early on. I just would not rely on them as your only form of resistance forever.
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
Hong AR, Kim SW. Effects of Resistance Exercise on Bone Health. Endocrinol Metab (Seoul). 2018 Nov 30;33(4):435–444. doi: 10.3803/EnM.2018.33.4.435. PMID: 30513557.
Wang Z, Zan X, Li Y, Lu Y, Xia Y, Pan X. Comparative efficacy [of] different resistance training protocols on bone mineral density in postmenopausal women: A systematic review and network meta-analysis. Front Physiol. 2023 Feb 7;14:1105303. doi: 10.3389/fphys.2023.1105303. PMID: 36824476.
Kemmler W, Bebenek M, Kohl M, von Stengel S. Exercise and fractures in postmenopausal women. Final results of the controlled Erlangen Fitness and Osteoporosis Prevention Study (EFOPS). Osteoporos Int. 2015 Oct;26(10):2491–2499. PMID: 25963237.
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