Bone health is a hot topic right now and with it comes a flood of so-called “experts” offering wildly different advice. Scroll through any comment section and you’ll find strong (and often conflicting) opinions. One camp says you must lift heavy. Another swears by jumping and impact. Someone else insists powerlifting is the only real answer. And then there’s Pilates. Controlled. Precise.
The noise can be overwhelming. What if you don’t enjoy lifting heavy? What if jumping doesn’t feel great for your knees? What if all of these approaches have something valuable to offer, and the key is figuring out what actually works for your enjoyment and your body?
Here’s the thing. Being frozen by indecision, which, considering the above is easy to understand, is the worst option of all. Doing nothing is the only thing guaranteed not to help.
I get it. I see the videos too, people lifting barbells heavier than their body weight, swinging kettlebells, jumping onto boxes. And honestly? That kind of training can be brilliant for bone health. The research is solid. But for many people, it’s not the most accessible or sustainable place to start.
So, where does Pilates fit into all of this?
Well, not all Pilates is created equal. And that’s exactly the point. At Kensho Boutique Pilates, we approach bone health with intention. That means we load the body. Yes, we work with resistance. Yes, we apply the principle of progressive overload (because that’s how bones and muscles get stronger). But we do it with control, precision, and an eye on longevity. No ego-lifting. No injuries from doing too much too soon.
Our studio uses more than just the Reformer. We train with springs of varying tension, including heavier ones that provide real resistance. We incorporate equipment like the Wunda Chair and Springboard to challenge the body in different planes of movement. These aren’t just fancy props. They’re tools that help us safely build strength in a way that’s joint-friendly, functional, and deeply effective.
And here’s where it gets even more interesting. We don’t stop at resistance. We also include impact (yes, even in Pilates!), balance training, and foot strengthening. All of these are crucial for supporting stronger bones and reducing fracture risk, especially as we age. We layer these elements in thoughtfully and progressively, always starting from where you are.
If you’ve been feeling overwhelmed by all the advice out there, I want you to know this. You don’t have to do everything at once. You don’t have to lift twice your body weight or do burpees until your knees give out. You just have to start. And you can start here.
Pilates, done well, can support bone health. Will it look the same as a powerlifting program? No. But it can absolutely offer the progressive challenge, resistance, and impact your body needs. With a little more nuance and a lot more care.
Want to know where your bone health is at? Start with a bone density scan. Track your progress. And if you’re already doing that and seeing positive results (like our lovely client Susie, who just got amazing feedback on her bone mineral density from her doctor), I’d love to hear your story.
In the meantime, if you’re looking for a place to move with meaning, build strength, improve balance, and actually enjoy looking after your bones, come visit us at Kensho.
We’ll show you what’s possible.