Exercise for Bone Density for Men Over 50: What Works

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Exercise for bone density for men over 50 works best as a mix of weight-bearing activity, resistance training and balance work. That is the combination the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) recommends. Across four systematic reviews, exercise gave small gains in bone mineral density in men and older adults, and the hip region (femoral neck or total hip) showed a gain in every review, one of them borderline. The spine result was mixed. In the review of men aged 45 and older, the significant effects came in programs of 12 months or longer and in higher-intensity programs.

The stakes are real. The Bone Health and Osteoporosis Foundation (BHOF) says up to one in four men over the age of 50 will break a bone due to osteoporosis. Here is what to do, how often, what the research shows, and where calcium, vitamin D and gear fit. This page sits under my guide to the health benefits of exercise for men over 50.

Table of Contents

What Is the Best Exercise for Bone Density for Men Over 50?

No single exercise wins. NIAMS says a combination of weight-bearing, resistance and balance training is best for building and maintaining healthy bones and preventing falls and fractures.

Best Weight-Bearing Exercises for Strong Bones

Weight-bearing exercise makes your bones work against gravity while you stay upright. BHOF lists jogging, hiking on hills, stair climbing, tennis and jumping rope as high-impact examples. Brisk walking, hiking on level ground and elliptical machines are its low-impact examples. NIAMS defines brisk walking as 3 to 4 miles per hour.

Resistance Exercises for Muscles and Bones

Resistance work means moving your body or a weight against resistance. NIAMS and BHOF both list free weights, weight machines and elastic resistance bands, plus lifting your own body weight, with push-ups on the NIAMS list and squats and lunges on the BHOF list. NIAMS says these exercises make muscles stronger and put stress on bones, so they can make bones stronger as well.

Balance Training to Prevent Falls and Fractures

NIAMS calls balance training especially important for older adults. Its examples include tai chi, walking backwards and step-ups. NIAMS also lists helping prevent falls and fractures among the benefits of exercise, which is the practical reason balance work belongs in the week.

Does Exercise Increase Bone Density in Men Over 50?

Yes, modestly. Four systematic reviews and meta-analyses point the same direction, and each studied a different group, none limited to men over 50, so read the group before you read the result.

Archives of Osteoporosis, 2023: 10 randomized trials with 555 men aged 45 or older. Exercise improved BMD at the lumbar spine, femoral neck and total hip, an effect the authors called relatively mild. It reached statistical significance at the spine and femoral neck in trials lasting 12 months or longer and in higher-intensity programs.
Calcified Tissue International, 2022: randomized trials of more than 24 weeks in men. Exercise helped the femoral neck but showed no significant benefit at the lumbar spine. The authors recommend ground-reaction or joint-reaction force exercise for improving or maintaining femoral neck BMD.
Nutrients, 2021: 12 controlled trials of at least six months in men over 18 with no apparent disease or drug therapy that affects bone. Low but significant effects at the lumbar spine and femoral neck, with the femoral neck result right at the edge of significance. The authors said they could not yet give even rough exercise recommendations for men.
Sports Medicine, 2022: 14 randomized trials in adults 65 and older, men and women combined. Progressive resistance training raised hip BMD by about 2.8 percent on average and did not significantly change the lumbar spine. BMD gains were favored by resistance work combined with weight-bearing exercise, lower volumes and higher loads, though no training characteristic significantly affected both strength and BMD.

The takeaway: exercise can help hold bone and nudge it up a little, with the hip result the most consistent across the four reviews and the spine result mixed. If your doctor finds a problem, ask how exercise fits into your plan.

How Much Exercise Do Men Over 50 Need for Bone Health?

NIAMS, citing the U.S. Department of Health and Human Services, says adults should aim for at least 150 minutes a week of moderate-intensity exercise (or 75 minutes of vigorous exercise), plus muscle-strengthening activity at least twice a week for additional benefit. For older adults it says the weekly 150 minutes should include a mix of balance, aerobic and muscle-strengthening work. The 2023 review of men adds two clues: its significant effects came in programs of 12 months or longer and in higher-intensity programs.

Here is my suggestion for a starting week, built on those numbers:

Two or three lifting sessions, using loads that feel hard by the last few reps.
Brisk walks, stair climbing or hill hikes on most other days.
A few minutes of balance work, such as step-ups or walking backwards, after any session.

Can Resistance Bands Help Build Bone Density?

Bands count as resistance exercise. NIAMS and BHOF both name elastic bands as a way to do muscle-strengthening exercise. The reviews point to larger bone gains with higher intensity (the 2023 men’s review) and higher loads (the Sports Medicine review), so my read is that bands are a low-cost way to start and that heavier weights or machines are where you progress.

If you want a set, the one we link is the WHATAFIT resistance bands set with handles. The Amazon listing title describes a 150 lb set with five stackable levels, a door anchor, ankle straps and a carry bag. As an Amazon Associate we earn from qualifying purchases.

Do Calcium and Vitamin D Matter for Bone Density After 50?

BHOF calls getting enough calcium and vitamin D essential for keeping bones strong as you age, and the NIH Office of Dietary Supplements gives the numbers. For men 51 to 70 the recommended calcium intake is 1,000 mg a day, rising to 1,200 mg after 70. Vitamin D is 600 IU (15 mcg) a day for men 51 to 70 and 800 IU (20 mcg) after 70. The upper limits are 2,000 mg of calcium and 4,000 IU of vitamin D.

The same fact sheet says higher intakes of supplemental calcium might increase the risk of kidney stones. If you think you fall short, talk to your doctor before adding pills. Our guide to vitamin D for men over 50 covers vitamin D in more depth.

Who Should Talk to a Doctor Before Starting Bone Exercises?

NIAMS says people with low bone density (osteopenia), osteoporosis or other physical limitations should talk to a health care provider before starting an exercise program. BHOF adds that if you have broken a bone due to osteoporosis, or are at risk of breaking one, you may need to avoid high-impact exercise.

BHOF says experts recommend measuring bone density with a central DXA scan. Whether you need one depends on your risk factors, so ask your doctor.

How Does Strength Training Fit Into Bone Health?

In the Sports Medicine review of adults 65 and older, progressive resistance work increased lower-body muscle strength and hip BMD together. NIAMS also lists strengthening both muscles and bones among the benefits of exercise. See how to maintain muscle mass after 50 and how strength training and lifespan in men connect for the bigger picture.

Frequently Asked Questions

Can men build bone density after 50 or only slow the loss?

Both are possible, in small amounts. The 2023 review of men aged 45 and older found a mild improvement in BMD from exercise, and its authors said exercise has the potential to avert bone loss in middle-aged and older men.

How long does it take to improve bone density with exercise?

The reviews do not give one timeline. In the 2023 review of men aged 45 and older, the significant effects at the spine and femoral neck showed up in trials lasting 12 months or longer, and the Calcified Tissue International review looked at trials of more than 24 weeks.

Is walking enough for strong bones?

Brisk walking is on both the NIAMS and BHOF weight-bearing lists, and BHOF files it as low-impact, so it counts. The 2023 men’s review found its significant effects in higher-intensity programs, so my read is to add lifting rather than rely on walks alone.

What exercises should I avoid with osteoporosis?

That is a question for your doctor or an exercise specialist. BHOF says anyone who has broken a bone due to osteoporosis, or is at risk of one, may need to avoid high-impact exercise, and that exercising in correct body position matters, especially if you have osteoporosis and are at increased risk of fracture.

Should men over 50 get a bone density test?

Ask your doctor. BHOF says a central DXA scan is the recommended way to measure bone mineral density, and your risk factors decide whether a scan makes sense for you.

This article is general information, not medical advice. If you have osteopenia, osteoporosis, a past fracture or any health condition, talk to your doctor before starting a new exercise program or supplement.

Sources

Exercise for Bone Density for Men Over 50: What the Research Shows