Osteoporosis Workout Download
Owings Mills, Maryland
Osteoporosis Prevention Workout
A bone building, joint smart routine curated by Lea Ward. This workout blends weight bearing movement, balance work, and strength for arms, legs, and core to help you train confidently.
Weight bearing strength
Balance focused
Bone health friendly
Gym or home adaptable
Friendly reminder: go at your own pace. If something hurts, skip it or choose a simpler option.
When in doubt, check with your healthcare provider.
1 Warm up: 2X
- Skipjacks holding 3 lb weights: 20
- Inchworms: 5
- High knees holding a 3 lb weight overhead: 20
- Band pull aparts: 10
2 Treadmill
- 0.25 walk at 5.0 incline
Working against gravity can stimulate bone growth.
Balance block: 10 each side, 3X ›
- Single leg Romanian dead lifts
- Standing single leg clam shells
- Bulgarian split squats
- Lateral step downs
- Pallof presses
- Standing C sweep with weights around working ankle
Weight bearing for arms: 1 minute each, 2X ›
- Bicep curls
- Triceps kick backs
- Shoulder presses
- French doors
Weight bearing for legs: 3X ›
- Side lunges holding weight: 8 each side
- Leg press: 12
Core: 3X ›
- Cybex twists: 8 each side
- Ab mat sit ups: 15
Want a personalized plan?
Call or text Lea at 410-804-8022 to book a free session.
Curated by Lea Ward, certified personal trainer and nutrition specialist, founder of Wardville Workouts, a private gym studio in Owings Mills, MD.