Careful does not have to mean carrying less of your own life.

For most women, yes, when it's built for your body and closely supervised. Research shows progressive strength training can be safe for women with low bone mass, and every session here is personally guided by Caroline, a Doctor of Physical Therapy.

It can help. Bone responds to load, and strength training can help maintain or improve bone density for some women. Even when results are modest, you gain the muscle and balance that help prevent falls. It works alongside medical treatment, not in place of it.

Both mean lower bone density on a DEXA scan. Osteopenia is the milder range (T-score -1.0 to -2.5), and osteoporosis is -2.5 or below. If you're in the osteopenia range, starting now gives you more room to build strength before bone loss progresses.

Often, yes. Your plan is built around where and when the fracture happened and your doctor's guidance. For example, a past spine fracture may mean avoiding certain loaded bending and twisting.

We recommend talking with your doctor before starting, especially if you've had a fracture. Bring any restrictions to your assessment, and Caroline will build your plan around them.

Many women benefit from both. Medication helps manage bone density, and training builds the strength and balance that help prevent falls. Let Caroline and your care team know about any medications.

Yes, and you're not alone; it's one of the most common reasons women come to us. Your program builds the strength and balance that keep you steady, so stairs, uneven ground, and everyday life feel less scary.

Absolutely. Many of our members hadn't either. Your assessment assigns a starting intensity (Pink, Blue, or Purple), and you progress in small steps as your body is ready.

Eventually, yes, heavy for you. Bone and muscle respond to meaningful load, so the weights should become challenging over time, built up gradually with Caroline watching every rep.

Without the right kind of load, bone and muscle loss usually keep progressing, and each year makes it harder to rebuild. The good news is that it's rarely too late to get stronger, and the sooner you start, the more you keep.

Bring your latest DEXA results if you have them, your medication list, any fracture history, and your doctor's recommendations. Wear comfortable clothes and supportive shoes, and bring your questions.

Twice a week, in 30-minute small-group sessions with no more than one other client. That matches common strength-training recommendations and gives your body time to recover between sessions.

Come learn first. Our free Osteoporosis class meets the 2nd and 4th Thursday of each month at 5:30 PM. It's 30 minutes, no workout required, with an optional free mini strength check.