Strength, balance and posture work for weaker bones, with a coach watching every rep and steering you away from risky moves.
This page is for people with osteoporosis or low bone density (osteopenia) who have been told to exercise but worry about doing the wrong thing. HipTrain is live 1-on-1 personal training over video with the same certified coach every session. Sessions cost about $14, and your first one is free. Your doctor sets the limits. Our coaches help you work safely inside them.
Bones respond to load. The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) explains that weight-bearing exercises like brisk walking, stair climbing and dancing make bones work harder, and that resistance training puts stress on bones, so it can make them stronger as well. It lists weight machines, free weights, bands and your own body weight as options.
Falls are the bigger danger. A Bone Health and Osteoporosis Foundation tip sheet notes that many osteoporosis-related fractures are the direct result of a fall, including hip, wrist and spine fractures. It recommends balance and leg strength work, done mostly standing, that is challenging enough to help. A coach can make it challenging and keep you safe, with a counter or chair always in reach.
Some moves need to be skipped. The same tip sheet lists movement precautions: avoid rounding over your spine, strenuous overhead lifts, full trunk rotations and activities that raise your fall risk. Sit-ups, toe touches and deep twists are common at home. Your coach watches on camera and swaps them for spine-friendly options.
Posture is part of the plan. The tip sheet also suggests strengthening the back, hips, shoulders and stomach and stretching tight muscles to support good posture. That's the kind of work that's easy to skip alone and easy to do with someone cueing you.
What we're not. HipTrain coaches are certified personal trainers. They are not doctors or physical therapists, and they don't diagnose or manage osteoporosis. If you've had a recent fracture or your doctor recommends a physical therapist, start there.
An example, not a prescription. Imagine a 67-year-old woman with osteoporosis in her spine. Her doctor has cleared her for strength and balance work and told her to avoid bending forward under load. She has a sturdy chair, a resistance band and a pair of 5-pound dumbbells.
If her back feels tired, her coach shortens the set. If balance feels easy, they move her a little farther from the counter. Same plan, adjusted to the day.
"I've been training with Felipe for about 3 months, and I can tell a difference in my abs and overall fitness. Felipe pushes me beyond what I'd do on my own, but is still considerate of my age (70's) and limitations." (Carole N., Google review)
"My trainer is Demian and he is great with checking in to make sure the exercises are not causing discomfort. He is also very flexible with my changing schedules, and he is very patient." (Andrea M., Google review)
These are individual members' experiences, not promises. HipTrain is rated 5.0 on Google from 81 reviews.
The CDC recommends muscle-strengthening activity on at least 2 days a week for adults. Two 30-minute sessions a week is $119.99 a month, about $14 a session. The first session is free, no credit card needed. HipTrain's own benchmark for a typical in-person trainer is $75 or more a session.
HipTrain is HSA / FSA eligible. Under IRS Publication 502, exercise usually qualifies only when it's for a specific condition your doctor has diagnosed, which often means a Letter of Medical Necessity. Our HSA guide walks through it. Always confirm with your plan.
For many people, yes, with the right moves. NIAMS says resistance training can make bones stronger, and recommends talking to a health care provider before starting if you have osteoporosis or low bone density. Your doctor can tell you about any limits.
Bone health experts advise avoiding rounding your spine, full trunk twists, strenuous overhead lifts and anything that raises your risk of falling. Your doctor may add others. Your coach will plan around them.
Ask your doctor first, and follow any physical therapist's plan until you're cleared. Once you are, your coach can build gradually from what you're allowed to do.
Yes, in almost every session. Many osteoporosis-related fractures come from falls. See our balance training page and our balance exercises guide.
Ready to train with someone watching every rep? Try your first session free. No credit card needed.