Why Strength Training Beats Everything Else for Bone Density (And Why We’re Not a Pilates Studio)
If you’ve hung around The Recovery Project for a while, you’ll know one thing: we bang on about strength training. A lot. And for good reason.
Let’s cut straight to it if you want strong bones, you need to lift. Strength training isn’t just about muscles or chasing big deadlifts. It’s one of the single most effective ways to build and maintain bone density, protect yourself against osteoporosis, and keep your independence as you get older.
Why Bone Density Matters So Much
Bones aren’t static. They’re living tissue that responds to the stress we put through them. Just like your muscles get stronger when you challenge them, your bones adapt to load too. That’s what keeps them dense, tough, and fracture-resistant.
Without stress? Bones weaken. That’s why long-term bed rest or sedentary living leads to rapid bone loss. And it’s also why relying on light exercise or low-load movements might keep you moving, but won’t do much for your skeleton.
Enter: Strength Training
Strength training ticks all the boxes for bone health:
Heavy, controlled load through the skeleton → signals bones to adapt and stay strong.
Muscle mass increases → stronger muscles protect your joints and bones from impact.
Balance and coordination improve → reducing falls, which is half the battle when it comes to fractures.
And no, you don’t need to be powerlifting 100kg. It’s about progressive overload starting where you’re at, with movements that challenge you now, and gradually upping the load over time. That’s exactly what we do with patients in clinic and in our PT programs.
Where Pilates Fits In
Now don’t get me wrong: Pilates is great. It’s brilliant for posture, core endurance, mobility, and body awareness. It teaches people how to control movement and can be a fantastic foundation for rehab or as a complement to other exercise.
But here’s the kicker Pilates isn’t designed to build bone density. The loads are too light, and the forces through the skeleton aren’t enough to create the adaptation your bones need. Think of it as a different tool in the toolbox: great for movement quality and spinal health, but not the hammer you need to build stronger bones.
Why The Recovery Project Isn’t a Pilates Studio
We’re not Pilates-focused because our mission is bigger:
To blend allied health and fitness so you get real, long-term results.
To use load, strength, and progressive training as the cornerstone of recovery and resilience.
To future-proof your body so you can stay active, independent, and confident for decades.
That means our osteopathy, physiotherapy, and rehab aren’t just about hands-on treatment or “feeling better” short term. We build you back up with strength. That’s the difference.
The Bottom Line
Pilates is great. But if you’re serious about protecting your bones, your joints, and your independence, you need strength training in your life. At The Recovery Project, we’ll help you do it in a way that’s safe, tailored, and progressive whether you’re rehabbing an injury, managing hip or back pain, or just want to age strong.
Because strength isn’t optional. It’s your insurance policy for the life you want to live.
