The Truth About Building Strength Safely with Osteoporosis and Osteopenia

You’ve heard the message: lift heavy to build strong bones. But what if that advice— when done too soon or without proper form — is leading more women to injury than strength? In this episode, Debi Robinson sits down with Carl Reeder, a functional movement specialist and strength coach, to unpack what it really means to build strength safely when you have osteoporosis or osteopenia. They dive into the difference between lifting heavier and lifting smarter, how to avoid common mistakes, and why true strength begins long before you ever pick up a dumbbell. What You’ll Learn in This Episode Why “lift heavy” isn’t one-size-fits-all advice for women with osteoporosis or osteopenia The importance of connection, communication, and control in building strength with women having bone health issues How the back body chain supports posture, balance, and bone strength The difference between safe strength and forced intensity How to avoid injuries through awareness and progression Simple ways to reconnect with your body before increasing load Action Steps Focus on connection before load. Build awareness of your posture, movement, and alignment before adding weight. Train your back body. Strengthen your glutes, hamstrings, and spine to support your bones and balance. Slow down your movements. Time under tension builds more strength—and better form—than rushing reps. Listen to your body. Mild soreness means adaptation; sharp pain means stop. Work with a specialist. A qualified trainer or yoga therapist can help you progress safely and avoid unnecessary injuries. Resources and Links Learn more: Healthy Gut, Healthy Bones Program Work one-on-one with Debi → Book a Consultation Follow Carl Reeder for movement and strength training resources Listen to more episodes → Stronger Bones Lifestyle Podcast Debi’s Takeaway “You can’t strengthen what you’re not connected to.” When you move with awareness and respect your body’s limits, you build not just stronger muscles—but a stronger foundation for life. Safe strength is strong strength. 🎧 Listen now and subscribe to the Stronger Bones Lifestyle Podcast for empowering conversations and science-based insights to help you build stronger bones, stronger muscles, and a stronger life.