Personal Training for the Over 50+ Population: What You Must Do Before Lifting for Bone Health

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Bryan discussing bone health exercises for individuals over 50, highlighting the importance of maintaining bone strength and posture.

Quick Summary

If you're over 50 and thinking about lifting weights to improve bone density, don’t start with dumbbells just yet. While experts like Dr. Vonda Wright recommend lifting heavy and jumping for bone health, there's one critical step missing: alignment and joint readiness. In this article, we’ll break down the expert advice, real-world client case studies, and a safer step-by-step process for building stronger bones without injury.

Why Bone Health Matters More After 50

As we age, our bones naturally lose density, increasing the risk of fractures. The National Osteoporosis Foundation estimates that half of all adults over 50 are at risk of breaking a bone due to osteoporosis. This makes bone health a top priority—not just for strength and mobility, but for safety and independence.

What the Experts Say: Lift, Jump, Train

Orthopedic surgeon and bone health expert Dr. Vonda Wright outlines three powerful strategies for maintaining bone density:

1. Lifting heavy weights

2. Daily jumping or plyometrics

3. Base training (consistent foundational exercise)

These are all effective methods—but only if your body is prepared.

The Missing Step: What to Do Before Lifting Heavy

If you’re in your 50s or 60s and dealing with:

• Chronic aches and pains

• Previous injuries

• Joint replacements

• Poor posture or alignment

Jumping straight into a heavy lifting program could do more harm than good.

How Personal Training for the Over 50+ Population Should Begin-What We Recommend First:

When it comes to personal training for the over 50+ population, starting with posture and joint alignment is critical before progressing to heavy lifting or jumping exercises.

1. Regain proper posture

2. Restore joint stacking

3. Improve joint range of motion

Only once these foundational elements are in place should you progressively load your bones through strength training.

What Is Proper Joint Stacking?

Joint stacking means your joints are aligned vertically and horizontally so they can safely support load. Here’s what that looks like:

Front View Alignment:

• Shoulder level

• Hip level

• Knees tracking forward

• Ankles pointing straight ahead

Side View Alignment:

• Ear over shoulder

• Shoulder over hip

• Hip over knee

• Knee over ankle

Most people over 50 do not stand this way naturally. Decades of poor posture, sedentary lifestyle, and compensation from injuries all take their toll. Without fixing this alignment, adding weight is risky.

Real-Life Examples from Our Studio

Let’s take a look at two real-world case studies to highlight why this process matters:

Client #1: Age 59 – Hip Fracture

This client fractured the neck of her femur—a serious break requiring surgery and three screws for stabilization. Despite being relatively young for a fracture, she had undiagnosed osteoporosis. Jumping or lifting without preparation could have been catastrophic.

Client #2: Age 77 – Pelvis and Sacrum Fracture

This client tripped and suffered a pelvic and sacral fracture, complicated by two prior knee replacements. Lifting heavy or jumping right away would have been unsafe. Instead, we began with alignment correction and mobility work to prepare her body for strength training down the road.

Safe Step-by-Step Process to Build Stronger Bones

Here’s the sequence we recommend and use in our studio:

1. Assess posture and joint alignment

2. Correct misalignments through targeted mobility and corrective exercises

3. Restore full range of motion in major joints (hips, shoulders, spine)

4. Begin strength training with light, controlled loads

5. Progress gradually to heavier weights and more dynamic movements

6. Incorporate low-impact jumping or plyometric training as tolerated

This approach works with your body’s current capabilities and lays a strong foundation for long-term strength and bone health.

Final Thoughts

Lifting weights and jumping are excellent tools for bone health—but only after your body is ready. If you're over 50 and want to avoid injury while building bone density:

• Start with posture and alignment

• Restore joint mobility

• Progress into strength training safely

It’s not about avoiding hard work—it’s about earning the right to lift heavy by moving well first. Want to stay strong, mobile, and fracture-free after 50? Start with alignment. Build your foundation. Then lift for life.

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I hope this post inspires you. Need help building a movement routine that works for your body? Reserve your FREE Intro Session and professional consultation by clicking HERE.