The Best Exercises for Bone Health Over 50, Per Trainers

Fitness experts share the top workouts to help maintain and build strong bones as you age.

Published on Feb. 12, 2026

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After 50, bone loss begins to outpace bone growth, making exercise for bone health essential. Fitness experts recommend strength-training, weight-bearing cardio, and high-impact exercises to stimulate bone adaptation and strengthen bones. Activities like squats, lunges, walking, running, and jumping can help combat age-related bone loss and reduce fracture risk.

Why it matters

Strong bones are crucial for staying mobile, independent, and confident as you get older. Bone loss speeds up after menopause due to declining estrogen levels, putting over half of women over 50 at risk of osteopenia or osteoporosis. Targeted exercises can help maintain and even increase bone density to support overall health and function.

The details

Strength-training exercises that load the hips, spine, and upper body are foundational for bone health, as the muscle contractions send signals to bone-building cells. Weight-bearing cardio like walking, running, and dancing also puts beneficial stress on the bones. For those able, high-impact moves like jumps and plyometrics can further stimulate bone adaptation and growth.

  • In 2025, a review in the Journal of Bone and Mineral Research found that strength training three times per week significantly improved bone density.

The players

Tina Tang

A personal trainer in Jersey City, NJ.

Denise Chakoian

A certified fitness trainer and owner of Core Cycle Fitness LaGree in Providence, RI.

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What they’re saying

“Strong bones aren't just about preventing fractures—they're essential for staying mobile, independent, and confident in daily life.”

— Tina Tang, Personal Trainer (Prevention)

“As you get older, your body breaks down bone faster than it builds new bone. This may cause bones to slowly lose density and become weaker over time. Weaker bones are more likely to fracture.”

— Denise Chakoian, Certified Fitness Trainer (Prevention)

The takeaway

Incorporating a mix of strength-training, weight-bearing cardio, and high-impact exercises into your routine can help combat age-related bone loss and maintain strong, healthy bones well into your 50s and beyond.