Strong bones need targeted loading. In our 3-month program, you will build strength and resilience with progressive strength training, impact exercises, and balance training, while reducing your risk of falls. The training is complemented by nutritional counseling with a focus on your bones.
Bone is living tissue that adapts to the loads placed on it. Without these stimuli, bone loses density and strength, especially after menopause and in older age. For a long time, rest was therefore considered the safe option. Today we know that targeted, intensive strength and impact training under expert guidance is safe even with low bone density and can improve bone density and function (Source: Watson et al., Journal of Bone and Mineral Research, 2018).
Protecting against falls is just as important, as most hip fractures are caused by a fall. Training that combines strength and balance exercises reduces the rate of falls in older people by around a quarter (Source: Sherrington et al., Cochrane Review, 2019). Our program brings both approaches together.
Suitable for people who
have low bone density (osteopenia or osteoporosis)
have an increased fracture risk, e.g. after a fracture without a major accident
are going through or past menopause and want to strengthen their bones
are taking osteoporosis medication and want to complement their therapy with training
feel unsteady on their feet or are afraid of falling
Less suitable if
a medically prescribed therapy (e.g. physiotherapy or medical training therapy) covered by basic health insurance is indicated, for example after a recent fracture. We will clarify this with you in the initial consultation.
a recent fracture has not yet healed
you have acute back pain that has not yet been medically assessed
an acute illness or injury currently prevents strength training
What you will achieve
More strength and better balance: measured with standardized functional tests at the start and at the end
Lower risk of falling: more confidence in everyday life, on stairs and when out and about
Safe loading: you learn how to load your bones effectively without overdoing it
Strength and independence: from the second month, you train on your own at least once a week
Initial diagnostics
Questionnaire in advance on fractures and falls, risk factors, medication and calcium and vitamin D intake
Initial assessment with body composition (BIA), grip strength, leg strength, balance and fall risk
Personal training strategy with training plan and milestones
Nutrition
Nutrition analysis (90 min)
Individual nutrition plan focused on calcium, vitamin D and protein
Supplement advice tailored to your diet and medication
Follow-up analysis (60 min) after six weeks
Training
10 personal training sessions of 60 minutes each at the CPM
Fundamental exercises with gradually increasing load
Core and pelvic stability, axial loading and impact exercises
Balance training for fall prevention
Completion
Repetition of all functional tests under the same conditions
Final consultation (30 min) with a follow-up training plan
One-page report with baseline and final values, sent to your doctor on request
Supervision is deliberately reduced step by step. This way, you gradually take over your own training and develop a healthy routine that lasts.
Time commitment: During the first two months, about 1 to 2 hours per week at the CPM. In the third month, about one hour every two weeks plus your own sessions.
At the start and at the end, we measure the same values under the same conditions. Only then are the changes truly meaningful.
Grip strength as a proven marker of your overall strength
5x sit-to-stand for leg strength
Timed Up and Go and balance tests to assess your risk of falling
Muscle mass using bioelectrical impedance analysis (BIA)
Load progression throughout your training
Your final report: At the end, you receive a one-page report with all baseline and final values and an outlook. On request, we will send it to your general practitioner.
Frequently asked questions
How do I start with the program?
Do I need a referral?
Isn't strength training dangerous for osteoporosis?
Do I need a current bone density measurement?
I am taking medication for osteoporosis. Is the program still useful for me?
Do I need training experience?
Where do I train during the independent sessions?
What happens after the 3 months?
Does my health insurance pay?
We will answer your questions and clarify together whether the program is right for you.