As we age, protecting our bones becomes more important than ever. Osteoporosis and low bone density increase the risk of fractures — but the good news is that exercise can make a powerful difference. At Ascend, we see every day how weight-bearing and strength training help our clients in their 50s, 60s, 70s and beyond feel stronger, steadier, and more confident in their daily lives.
Here are three simple, effective exercises you can start today to keep your bones healthy and resilient:
- Deadlifts
How to do it:
Stand with your feet about hip-width apart, holding weights (dumbbells, kettlebell, or even a heavy grocery bag) in front of your thighs. Keep your core tight and your shoulders back. Gently press your hips backward — like you’re closing a door with your bum. You don’t need to go very far. Then press through your feet to return to standing tall.Why it helps: Deadlifts are one of the most powerful exercises for bone density because they strengthen the hips, legs, back, and core all at once. They mimic everyday movements like picking something up off the floor — and doing them with good form keeps your back safe.
Note: This is one of the hardest exercises we teach at Ascend, because it takes practice to get the form right. But it’s also one of the most important and functional. Once you learn it, you’ll feel stronger and more confident in daily life.
2. Squats (or Sit-to-Stands)
How to do it: Stand with feet hip-width apart. Bend your knees and lower your hips as if you’re sitting back into a chair. Keep your chest tall. If needed, practice by sitting down and standing up from a sturdy chair.
Why it helps: Squats work the large muscles of your legs and hips, key areas for maintaining bone density. They also train everyday strength for activities like getting out of a chair or picking something up safely.
3. Weighted Carries
How to do it: Hold a weight in each hand (start light, like grocery bags or small dumbbells). Walk forward with good posture, shoulders tall, and core braced (video below shows the carry with a trap bar, but you can use any weights)
Why it helps: Weighted carries build grip, shoulder, and core strength while challenging bone density through loading. They also mimic daily life activities like carrying groceries.
Beyond the Basics
At Ascend, we also include fun, simple drills like the agility ladder, light hops, and endurance training. These activities don’t just build strength and bone density — they improve balance, coordination, and confidence in movement.
It’s never too late to start building stronger bones. A few simple exercises, done consistently, can help you maintain independence, reduce your risk of injury, and feel stronger in everyday life.
Want to learn how to safely build strength and protect your bones?
Get started with our 6 Week Fit for Life Program: www.ascendfitnesslifestyle.com/6week or call 604-392-0892.
