Strength Training and Bone Density After 50: Safe, Effective, and at Your Door in the Algarve
Bone health is often overlooked until a fracture or osteoporosis diagnosis occurs. Yet, bone loss begins much earlier—and smart movement strategies can prevent or even reverse it.
If you're over 50 and living in the Algarve, in-home physiotherapy and strength training can help you stay strong, independent, and mobile.
📉 The Reality of Bone Loss with Age
Bone density peaks in your late 20s, but after 50, loss accelerates—especially for women post-menopause.
Women can lose up to 20% of bone mass in the first 5–7 years after menopause
Men lose about 0.5%–1% per year after 50
Osteoporosis affects 1 in 3 women and 1 in 5 men over 50
🏋️ How Strength Training Helps
Strength training is one of the few proven methods to increase or preserve bone density naturally.
📈 Results from real training programs in people over 50:
+2.9% increase in spine bone density (L1–L4) after 8 months of training, 2x/week
+0.3% to +2.6% increase in total hip bone density
General programs show +1% to +3% bone gains in 6–12 months
Active adults maintain or increase bone mass, while inactive people lose ~1% per year
✅ Benefits of In-Home Strength Training
✔️ Increases bone density
✔️ Reduces osteoporosis risk
✔️ Improves balance & reduces falls
✔️ Boosts posture, mobility & confidence
✔️ Strengthens muscles that protect joints and bones
✔️ Delivered safely in your home with expert guidance
🏠 Serving the Algarve: In-Home Support Tailored to You
Whether you’re in Lagos, Portimão, Albufeira, or Faro, you can train safely from the comfort of your home. I provide:
✅ Physiotherapy with a strength focus
✅ Strength & conditioning adapted to your age and condition
✅ Online booking for flexible scheduling
✅ Sessions tailored for osteoporosis, osteopenia, and fall prevention
📩 Ready to Build Stronger Bones?
Don’t wait for a fracture to act. Build strength, balance, and bone resilience now—safely, at home, in the Algarve.
