Osteoporosis Functional Total Body Circuit Program
ABSTRACT
Discover an effective Osteoporosis Program designed to enhance bone density and muscular endurance while maintaining proper posture. With detailed exercises and injury precautions, increase muscle mass safely. Warm up with targeted stretches, then proceed through two circuits, each aimed at building strength and stability. Find out how to adapt exercises to your comfort level and avoid common postural deviations. Start your journey towards stronger bones and better health today! This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia.
KEYWORDS
Osteoporosis program
Functional total body circuit
NASM OPT model
Phase 2 strength endurance
Increase muscle mass
Bone density exercises
Proper posture
Resistance band exercises
Muscular endurance
Stability training
Moderate to high-intensity exercises
Injury prevention
Warm-up routines
Postural deviations
Dynamic weight-bearing exercise
Osteopenia management
Corrective exercises
Foundational training
Bone health
Exercise safety
Senior Fitness Osteoporosis / PHOTO:
cottonbro studio
Osteoporosis Program 1: NASM OPT Model Phase 2 Strength Endurance (4-Week Program)
The intention is to build stability, muscular endurance, and strength. This program is appropriate for women over 50 with osteoporosis, osteoarthritis, and osteopenia. Adapt the difficulty based on fitness level and condition.
Day 3: Restorative Yoga, Hike, or Cardio of Your Choice
Day 5: Wellen Health or Brick House Bone Program or a Functional/Stability Program (Your Choice)
Osteoporosis PROGRAM 1: Functional Total Body Circuit
NASM OPT Model Phase 2 Strength Endurance
We must increase muscle mass to protect our bones and maintain proper posture! Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.). Please substitute as needed. Don’t forget to complete the “Assessment Section.” 12 reps per exercise.
Program and Injury Notes
By performing Program 1 of Phase 2, it’s assumed that you’ve established your baseline of corrective exercise, foundational training, and stability in a prior Phase 1 program. Wellen Health offers a wonderful subscription program to begin your first step.
While resistance bands offer an in-home solution and are great for building muscular endurance and stability, dumbbells, cable machines, and other muscle-specific machines will significantly increase your bone density. Resistance band exercises are a functional part of a program, not the whole. No matter the equipment, though, moderate to high-intensity efforts are essential for the proper breakdown and growth of your muscles and bones. Appropriately challenge yourself but safely.
Please refrain from the “No pain, no gain” adage and respect your physical boundary lines. While these exercises will serve your bone density goals, they shouldn’t compromise your body or lead to any compensations, pain, or discomfort. If you feel unstable or discomfort, minimize the range by 25-50% or reduce the load. Still doesn’t feel right? Abandon the exercise and move on to the next.
The Warmup Exercises have been carefully selected to counter the imbalances created by sitting, typing on phones and computers, sleeping on your sides, and more. They don’t account for your individual needs and wants. Feel free to add your physical therapy or favorite warmup exercises to this section, too!
Other Considerations:
Avoid heavily weighted barbell back squats, jumping, or single-leg exercises without assistance. Start with a small range of motion and self-select a range you feel in control of.
Avoid too much extension or flexion of the spine.
As the integrity of the skeleton breaks down with osteopenia or osteoporosis, several postural deviations can appear. Commonly, the spine will begin to curve right or left. This can be observed in the anterior or posterior observation, which can show up as a lateral tilt of the shoulders or a hip hike on one side. Additionally, kyphosis can appear as the skeleton collapses, developing a forward head position. Mindfully avoid any movements that reinforce these deviations.
Dynamic weight-bearing exercise with high force (e.g., jumping or plyometrics) has improved bone mineral density in adult women diagnosed with osteopenia or osteoporosis. Nevertheless, the sheer force of these movements can lead to fractures. Avoid these movements unless you’re under the guidance of a practitioner.
Warmup: Please complete this warmup before moving on to Circuit 1.
1st: Shoulder External Rotation in Neutral Position
2nd: Shoulder External Rotation at 90 Degrees
3rd: Alligators
4th: Hip Stretches (stand if necessary and don’t overstretch the hip flexors, hinge your hips back)
5th: Glute Bridges
6th: Kneeling Thoracic Extension
Circuit 1: Complete this circuit 2X Before Moving on to Circuit 2. 12 reps per exercise.
1st: Lateral step out and squat (without the band around the legs)
2nd: Bird dog
3rd: Assisted single-leg squat (start at 50% of your range and increase based on your comfort)
4th: Standing pallof press (don’t overextend and minimize resistance if you feel your back)
5th: Lateral lunge with bow and arrow row
60-second break
Circuit 2: Complete this circuit 2X. 12 reps per exercise.
1st: Single arm bow and arrow with a cable or band, or TRX row
2nd: Stationary marches (20-30 seconds, don’t lean to either side)
3rd: Step-ups with dumbbells (any variation): Maintain your right foot on the step for 10-12 reps and then switch.
4th: TRX push-up, or pushup against a counter
5th: Squats with dumbbells at your side (keep head forward; hinge back towards the wall; and tap; arms are a dead-hang from the shoulders)
60-second break
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
