Approximately 10 million Americans over the age of 50 currently live with osteoporosis, and an additional 43 million have low bone mass that puts them at serious risk, according to data published by the National Osteoporosis Foundation and referenced by Healthy People 2030. Each year, roughly 2 million osteoporosis-related fractures occur in the United States, driving annual costs that reached an estimated $57 billion among Medicare beneficiaries in 2018 alone, according to a Milliman research report commissioned by the Bone Health and Osteoporosis Foundation. The most devastating of these fractures — hip fractures — carry a 30% mortality rate within 12 months, as documented in the same Milliman analysis of Medicare fee-for-service data.
Those numbers are staggering. But here is the part most people never hear: supervised resistance training is one of the most effective non-pharmaceutical interventions for building and maintaining bone density. And at EveryBitFit in Scottsdale, Arizona, certified personal trainers are using exactly this evidence to help seniors and active adults protect their bones, prevent falls, and maintain independence. This article walks you through the research, the real-world application, and a practical guide for getting started.
What Osteoporosis Is — and Why Exercise Matters More Than Most People Realize
Osteoporosis is a disease characterized by decreased bone mineral density (BMD) and deterioration of bone microarchitecture, resulting in fragile bones and a dramatically increased risk of fracture. The World Health Organization classifies it as a “global health problem,” and a 2024 study published in Medicina described it as “the silent epidemic of the 21st century” due to rampant underdiagnosis — an estimated 69% of individuals with osteoporosis in the U.S. go undiagnosed, according to NHANES trend data analyzed by researchers and published in PMC in 2025.
The condition disproportionately affects women. According to CDC NHANES data from 2017–2018, the age-adjusted prevalence of osteoporosis among adults aged 50 and over was 19.6% in women and 4.4% in men. For women aged 80 and older, that number climbs to 77.1%, per research published in Orthopedics in 2022 by Wright et al.
This is where personal training enters the picture — and where EveryBitFit has built a specific program around the science.
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As stated on EveryBitFit’s senior fitness page: “For seniors concerned about osteoporosis, our weight-bearing exercises are specifically designed to promote bone health without risking injury — something you simply won’t find in general fitness classes.” Their approach aligns directly with what the research supports: supervised, progressive, weight-bearing and resistance training performed consistently over months is one of the most powerful tools available for protecting and rebuilding bone density.
How Supervised Strength Training Builds Bone: The Research Behind EveryBitFit’s Approach
The LIFTMOR Trial: A Landmark Study
The most significant recent evidence for resistance training and osteoporosis comes from the LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) randomized controlled trial, published in the Journal of Bone and Mineral Research in 2018 by Watson et al. at Griffith University in Brisbane, Australia.
In this trial, 101 postmenopausal women with osteopenia or osteoporosis were randomly assigned to one of two groups. The intervention group performed supervised high-intensity resistance and impact training (HiRIT) — including deadlifts, squats, and overhead presses at greater than 85% of their one-repetition maximum — twice per week for 30 minutes over eight months. The control group performed low-intensity home-based exercises.
The results were remarkable. The HiRIT group achieved approximately 4% greater lumbar spine BMD and approximately 2% greater femoral neck BMD compared to the control group. Physical function measures — including the timed up-and-go test, five-times sit-to-stand, and back extensor strength — all improved significantly. Average adherence exceeded 90%, and the researchers reported the protocol was “safe and well-tolerated.”
The study’s authors noted a critical safety factor: “The graduated introduction of loading, close ongoing supervision, and focus on correct technique were key to the evident safety of the protocol.” They explicitly stated they do “not recommend individuals with low bone mass undertake the LIFTMOR protocol in an unsupervised environment.”
This is precisely the model EveryBitFit follows. Their private studio setting in Scottsdale ensures every rep is monitored. As EveryBitFit client Barbara K. shared in a published testimonial: “My trainer at EveryBitFit understands exactly how to work around my knee replacement while still challenging me. I’m stronger now at 72 than I was at 65!”
Broader Research Consensus
A position statement published in PMC in 2023, reviewing 50 randomized controlled trials, concluded that “resistance and impact training consistently maximized bone strength, improved body strength and balance, and eventually reduced fall incidences” in individuals with osteoporosis and osteopenia. The recommended protocol: resistance exercise involving major muscle groups at 50–85% of one-repetition maximum, performed 2–3 days per week for 3–12 months.
The American Physical Therapy Association’s Orthopedics section published a 2024 evidence summary confirming that participants who engaged in moderate-to-high-load resistance exercises saw an average BMD increase of 1.82%, compared to little or no improvement in control groups.
According to the Mayo Clinic’s exercise guidelines for osteoporosis, “It is worthwhile to talk to a physical therapist or personal trainer who has experience working with people with osteoporosis. They can help you develop a strength-training routine. They also can help you learn to use proper form and technique to prevent injury.”
Measurable Outcomes: What the Numbers Show
Here is a summary of documented outcomes from published research and EveryBitFit’s own published materials:
Bone Density Improvements (from published research):
- LIFTMOR Trial (Watson et al., 2018): ~4% lumbar spine BMD improvement, ~2% femoral neck BMD improvement over 8 months of supervised HiRIT
- LIFTMOR-M Trial for men (Harding et al., 2020): 4.1% lumbar spine BMD improvement and 2.8% trochanteric BMD improvement in men with osteopenia/osteoporosis over 8 months
- Holubiac et al. (2022, published in Sensors): 1.82% lumbar spine BMD increase in postmenopausal women after 6 months of supervised resistance training protocol
Fall Prevention:
- EveryBitFit cites on their senior fitness page that “seniors who engage in regular supervised exercise experience up to a 50% reduction in fall risk through improved balance and coordination”
- The 2023 PMC position statement confirmed that balance training at 1–2 days per week for 48 weeks reduced risk of falls and improved functional balance in osteoporotic patients
Real Client Outcomes at EveryBitFit (from published testimonials):
- Barbara K., age 72, Scottsdale: Reported being “stronger now at 72 than I was at 65” after training at EveryBitFit
- David, a working professional: Lost 22 pounds, eliminated back pain, and improved blood pressure and cholesterol within 4 months
- Lisa, late 40s: Overcame the belief that fitness was “no longer an option” and regained strength and independence through the program
Cost Context:
- Hip fractures in the Medicare population cost an average of $71,058 per patient in the year following fracture, compared to $16,808 for non-fracture patients, according to a study published in PMC in 2021
- Nearly 1 in 5 Medicare beneficiaries died within 12 months following an osteoporotic fracture, per the Milliman report
The implication is clear: the cost of consistent personal training is a fraction of the medical and human toll of a single osteoporosis-related fracture.
How EveryBitFit Structures Its Bone-Health Training Programs
EveryBitFit, founded by Zach in 2013 after working in the fitness industry since 2008, operates a private personal training studio in Scottsdale, Arizona. Their approach to osteoporosis and bone health follows a documented methodology published across their website:
Step 1: Comprehensive Assessment. Every new client receives a 3D body scan, health history discussion, goal-setting session, and fitness evaluation. For individuals with osteoporosis or osteopenia, trainers coordinate with healthcare providers to ensure the fitness program complements medical treatment.
Step 2: Personalized Programming. Based on the assessment, trainers build a custom program. For bone health clients, this includes weight-bearing exercises, resistance training, and balance work. Trainer Rasa, who is a certified Pilates instructor and Brrrn board expert, specializes in “building bone density while improving flexibility and balance — crucial for preventing falls.” Her philosophy, as published on EveryBitFit’s website: “It’s never too late to start.”
Step 3: Consistent Supervised Sessions. EveryBitFit recommends 2–3 sessions per week, totaling 90–180 minutes. Every session is supervised one-on-one, ensuring proper form and progressive overload — the same supervision model the LIFTMOR researchers identified as essential for safety.
Step 4: Tracking and Adapting. Regular reassessments track progress. Programs evolve as the client improves. Nutritional coaching is included with all programs, not sold separately — a critical factor given that calcium and vitamin D intake directly affect bone metabolism.
The studio offers a $99 Jumpstart Special (five private training sessions) with a 30-day money-back guarantee and no contracts, allowing clients concerned about osteoporosis to experience the approach before committing long-term.
Practical Implementation Guide: Getting Started with Bone-Health Training
Based on the documented methodologies from published research and EveryBitFit’s established protocols, here is what a successful bone-health training journey looks like:
1. Get a baseline. Request a DEXA scan from your physician to know your current bone mineral density. This gives you and your trainer measurable starting data.
2. Choose a qualified trainer. The Mayo Clinic specifically recommends working with “a personal trainer who has experience working with people with osteoporosis.” At EveryBitFit, trainers like Jason specialize in senior fitness, with “patience, clear communication, and a positive attitude” designed to help “people move better, feel stronger, and stay independent longer,” as described on the studio’s trainers page.
3. Start with supervised, progressive loading. The LIFTMOR protocol began with bodyweight and low-load exercises to teach movement patterns before progressing to 80–85% of one-repetition maximum. EveryBitFit follows this same graduated approach through their personal training for seniors at EveryBitFit program.
4. Train at least twice per week. The research consensus from the 2023 PMC position statement recommends resistance training 2–3 days per week for a minimum of 3 months, with 6–12 months delivering the strongest bone density results.
5. Include balance training. Falls cause fractures. Balance exercises performed 1–2 times per week for 30–60 minutes significantly reduce fall risk. EveryBitFit integrates this into every senior client’s program.
6. Avoid unsafe movements. The Mayo Clinic warns that people with osteoporosis should avoid high-impact jumping (unless cleared), rapid or jerky movements, and exercises that involve bending forward at the waist or twisting forcefully. A qualified personal trainer ensures your program avoids these risks while still challenging you appropriately.
7. Combine exercise with nutrition. EveryBitFit includes nutritional coaching with every training program. Adequate calcium and vitamin D intake is essential for bone formation — exercise alone is not enough.
8. Train in a private, comfortable setting. Anxiety and intimidation are real barriers for seniors entering fitness. The benefits of training at a private gym like EveryBitFit include focused attention, no distractions, and a welcoming atmosphere. As client Sandra M. noted: “The privacy at EveryBitFit gave me the confidence to truly challenge myself without worrying what others think.”
Conclusion
The statistics are sobering: 10 million Americans live with osteoporosis, 2 million fractures happen annually, and hip fractures alone carry a 30% one-year mortality rate. But the research is equally clear — supervised resistance training, performed consistently under qualified guidance, can increase bone mineral density by up to 4% and reduce fall risk by as much as 50%.
At EveryBitFit in Scottsdale, this research is not abstract. It is the foundation of a training approach that has helped clients like Barbara K. become stronger at 72 than she was at 65. With certified senior fitness specialists, a private studio environment, integrated nutritional coaching, and a proven step-by-step program, EveryBitFit transforms the science of bone health into real, measurable results.
Your next step: Call EveryBitFit at (602) 743-6867 or visit everybitfit.com to schedule a complimentary senior fitness consultation. Ask about the $99 Jumpstart Special — five private sessions to experience firsthand how supervised personal training can protect your bones.
Frequently Asked Questions
Q1: Can exercise actually reverse osteoporosis?
A: Research shows supervised resistance training can increase bone mineral density by 1.82–4% over 6–8 months (Watson et al., 2018; Holubiac et al., 2022). While not a full reversal, this significantly reduces fracture risk.
Q2: Is strength training safe if I already have osteoporosis?
A: Yes, when properly supervised. The LIFTMOR trial demonstrated that high-intensity resistance training was safe and well-tolerated in postmenopausal women with low bone mass, with adherence exceeding 90%.
Q3: How often should I train to improve bone density?
A: Research recommends 2–3 supervised resistance training sessions per week for at least 3–6 months. EveryBitFit recommends 2–3 sessions weekly, totaling 90–180 minutes.
Q4: Does EveryBitFit work with people who have osteoporosis?
A: Yes. EveryBitFit’s trainers specialize in senior fitness and design weight-bearing exercise programs specifically for bone health. They coordinate with healthcare providers as needed.
Q5: What types of exercises help bone density most?
A: Squats, deadlifts, overhead presses, and weight-bearing aerobic activities are most effective, per APTA Orthopedics (2024). EveryBitFit customizes these movements to each client’s ability level.
This article references publicly available information from EveryBitFit (everybitfit.com), the Mayo Clinic, the American Physical Therapy Association (APTA Orthopedics), the CDC National Center for Health Statistics, the National Osteoporosis Foundation, Milliman Inc., Griffith University (LIFTMOR Trial), and peer-reviewed research published in the Journal of Bone and Mineral Research, Medicina, Sensors, and PMC/PubMed, dated from 2018 through 2025. All metrics and quotes are from documented sources. Results described are specific to the organizations and studies mentioned and may vary based on individual health status, age, and implementation approach. For current information about EveryBitFit’s services, visit everybitfit.com or call (602) 743-6867.
