Strength Training and Bone Health: Essential Exercises For Celiac Disease 

The gluten-free guide below is based on personal experience and research.  Always be sure to discuss any medical changes with your doctor for your personal medical needs. Additionally, this post contains affiliate links.  As an Amazon Associate I earn from qualifying purchases. My full disclosure isn’t that interesting, but you can find it here. 

🦴 Celiac Disease and Bone Health 

Celiac Disease is an autoimmune response to gluten which triggers the body's inability to absorb or digest food. When a person with this disease eats gluten-containing foods the lining of the small intestine becomes inflamed, causing damage to the part of the intestines responsible for the absorption of nutrients from the food you eat. 

Over time, having Celiac Disease increases the likelihood of developing the bone disease known as Osteoporosis/Osteopenia. According to a study conducted by the Multidisciplinary Digital Publishing Institute (MDPI), there is a well-established relationship between low bone mineral density and Celiac Disease. Because of the malabsorption of nutrients in Celiac Disease sufferers that leads to vitamin D and calcium deficiency. Those with Celiac Disease are at a high risk for Osteoporosis (Lungaro et al., 2023).

This makes it highly important for those with Celiac Disease to ensure bone health by remaining gluten-free and working with a dietitian to ensure the absorption of calcium or vitamin D. This also needs to be assisted by strength training to increase bone density and decrease the risk of the onset of osteoporosis. 

🏋️‍♀️ Impact of Strength Training on Bone Health

A person reaches peak bone mass between the ages of 25 and 30. This is followed by the onset of bone density loss. But for a person living with Celiac Disease, the loss of bone density begins at a much earlier stage. This places a person at a much higher risk for osteoporosis (Lungaro et al., 2023).

You might be scratching your head, stressing about how to prevent any further loss of bone density. But fret not! There is a solution at hand.  Strength training is a wonderful solution to help improve bone health. It offers benefits such as improving bone health and improving blood circulation. 

Strength training promotes bone health. Regular strength training promotes muscle growth and stronger bones which is vitally important for people with Celiac Disease to maintain, to decrease fragile bones, the risk of fractures, and to prevent the onset of Osteoporosis. 

The great thing about promoting bone health through strength training is that this type of training focuses on the bones that are highly susceptible to fractures. Greatly reducing the risk of fractures and improving the quality of one's life.

A key thing to note is that the symptoms of Celiac Disease can impact the regularity of strength training. So it is important not to put pressure on yourself as that can increase the risk of injury. It is important to pace yourself and limit how much you take on. 

Examples of Strength Training Exercises to Increase Bone Density for People with Celiac Disease

Bodyweight Exercises	Resistance/ Resistance Band Exercises	Weight Training
Squats	Dumbbell Deadlifts	Yoga
Band Presses	Band rows	Step Ups
Push-ups	Lateral Band Walks	Lunges
	Shoulder Presser

Incorporating strength training at least twice a week into your routine is a great way to start. These exercises are great because they place load and tension on areas like the spine and hip to increase muscle mass and bone density (Nguyen, 2021). 

To minimize the risk of injury, it would be great if you incorporate exercise equipment into your exercise routine. Especially when weight training. Safety is of the utmost importance. Purchasing a power rack if you are exercising from home is highly recommended. Designed to offer stability and reliable support, this weight training gear allows users to lift weights without worrying about potentially putting themselves at risk for injury.  Power racks are great because they ensure safety when performing exercises that require heavy lifting such as bench presses.

These strength training exercises are a good way to enhance bone strength. According to the Royal Osteoporosis Society, high-impact exercises are great for bones. It is recommended to do muscle strengthening exercises 2-3 times a week and to have a day's rest in between exercises. These exercises are a great way to help the body produce added tissue that assists in building bone strength, and ensuring that bones are healthy and less fragile (Exercise for Bones, 2020).

💪 Guidelines for Starting a Strength Training Program 

Before deciding on an exercise program, the main thing to remember is to always consult your physician and a professional trainer/physical therapist. They are best suited to guide you through the process. They are the best place to start, to help you pick a program that will not result in exertion placing you at risk for injury.

Another thing to remember is to set realistic goals for yourself. Do not put pressure on yourself and start heavy lifting without gradually easing your body into your new routine. Remember, own lane, own pace. The point of incorporating strength training into your life is to increase bone density, not to fracture your bones.

It is advisable to start with lighter forms of exercise gradually building up your strength.  Restorative yoga is a light and calmer form of exercise that is great for releasing tension and building muscle strength. This is a great way to gradually build up your body's strength and endurance, in preparation for when the strength training begins. 

Finally, it is important to track your progress. Regular check-ins with your doctor are the best way to monitor your progress and to ensure that the exercise program is producing the desired results. 

Strength training is a great way to maintain bone health. Not only for people with celiac disease but for anyone who has issues with bone fragility.  Remember that the most important thing is to find a program that works for you and suits your needs. Finally, do not forget to seek professional help when beginning a strength program, and to monitor your progress. 

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