ATP guide · Low bone density
Low bone density on your DEXA scan? What to do next
A low bone density result can be a worrying thing to be handed. The good news is there is plenty you can do about it. Here is what the numbers mean, what to ask your GP, and how coached strength training helps, at our Douglas and Ballincollig gyms.
Your results
What the DEXA numbers mean
The scan gives you a T-score. It compares your bone density with a healthy young adult and puts you in one of three bands.
Normal: T-score above -1
Your bone density is in the normal range. Strength training now is how you keep it there, because everyone loses bone from midlife on.
Osteopenia: -1 to -2.5
Lower than normal but not osteoporosis. This is the stage where exercise and habits make the biggest difference, and the best time to start.
Osteoporosis: -2.5 or below
Bone is weaker and fracture risk is higher. Training is still recommended, usually alongside medication, with a few movements avoided and a coach watching the details.
The Z-score
Compares you with people your own age. If it is unusually low your GP may look for another cause, which is a conversation for them, not us.
Hip and spine are measured separately
It is common to have osteopenia in one and osteoporosis in the other. It changes what we emphasise and what we avoid, so tell us what your consultant or GP has said.
A number, not a sentence
Bone density can improve, and fracture risk depends on muscle and balance too. The scan is a starting point, not a verdict.
The plan
What to do in the first month after a low bone density result
First, the medical bit, which is between you and your GP. Ask whether you need medication, whether your calcium and vitamin D are where they should be, whether a repeat scan is planned and when, and whether there is anything you should specifically avoid. Write the answers down. If you have had a fracture from a small fall, say so, because it changes the picture.
Then the bit almost nobody explains properly: exercise. Being told to do weight-bearing exercise and taking up walking is the most common outcome, and it is not enough. Bone only adapts when it is loaded more than it is used to, which means resistance training that gets progressively heavier, done safely, two or three times a week. Our weight-bearing exercise page explains what counts and what does not.
Why coaching matters more with this diagnosis
Because the details matter. With osteoporosis in the spine, loaded forward bending and twisting are usually avoided. The hips and legs are built first. Load goes up in small steps so bone adapts without the risk. Balance work is in from the start, because most fractures begin with a fall. A coach who does this every week takes all of that off your plate, and you get to simply train.
What it looks like at ATP
Every session is 1:2, one coach and two clients, each on their own programme. Whatever your GP, consultant or physio has advised, we work to it and build the programme around it. The first few weeks are about learning a hip hinge, a squat to a box, a row, a press and a loaded carry with light weights. Then the load climbs gradually, session by session. Most people feel steadier and stronger within a month or two, long before the next scan. Our bone health page covers the training in more detail, and if you are in your 60s or 70s our over 60s page is written for you.
What we are not
We are not a medical service. We do not diagnose, we do not replace your physio, and we will ask to see whatever guidance you have been given so we can follow it. We are happy to talk to your GP or physio if that helps.
Getting started
Claim your free session below and mention your diagnosis and what your GP or physio has advised, in the form or when we ring. It is a real coached 30-minute session at Douglas or Ballincollig, no card and no commitment, and you decide afterwards.
Memberships & pricing
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Personal training from €20.56 a session on a rolling membership, €35 pay as you go, and no-expiry packs from €289. See full pricing →
FAQ
DEXA scan and bone density questions
If yours is not here, give us a ring. We would rather talk it through.
What is a T-score?
It compares your bone density with a healthy young adult. Above -1 is normal, -1 to -2.5 is osteopenia, and -2.5 or below is osteoporosis. Your GP will explain how it applies to you.
I have osteopenia. Do I need to do anything?
Yes, and now is the best time. Osteopenia is the stage where strength training, protein, calcium and vitamin D make the biggest difference, often without medication. Ask your GP what they recommend and start training.
Can bone density actually improve?
For many people, yes, modestly, with progressive resistance training over a year or more, and medication where prescribed. Just as important, muscle and balance improve much faster, and they are what prevent the fall in the first place.
Should I wait for my GP's OK before starting the gym?
If you have a diagnosis, a recent fracture or other health conditions, we recommend a quick word with your GP first. Then tell us what they said at your free session and we follow it.
How soon should I repeat the scan?
Usually one to three years, depending on your result and treatment. That is a question for your GP. In the meantime, how you feel and move is the better day to day measure.
Will you follow my GP's or physio's advice?
Yes. Tell us what they have said about what to do and what to avoid, and whether it is the hip, the spine or both, and we build the programme around it. We are happy to talk to them directly if that helps.
How much does it cost?
Rolling memberships start at €179 every 4 weeks for two sessions a week, and our no-expiry packs never lapse. Your first session is free, no card and no commitment.
From our members
From members who started where you are
In their own words, straight from Google.
"I was recommended ATP fitness by my physiotherapist. I am thrilled and to be honest relieved that I have joined ATP Fitness. I am in control of my strength and cardio fitness now and the only way is up. I have found everyone at ATP helpful professional and kind."
"My sessions at ATP are the best thing I do for myself all week; every week! The PTs are very friendly and always check in how I am feeling at the start of the session… The PTs are also interested in any physio feedback and incorporating that into the session."
"Having being diagnosed with rheumatoid arthritis a few years I had to stop exercising due to pain . I needed to find the right information and guidance to begin my fitness journey again. ATP fitness was recommended to me as somewhere that focuses on all abilities and ages . I joined 8 weeks ago and everyone has been so welcoming and friendly . The instructors are so encouraging and really cater for individual levels and fitness aims ."
"After having back surgery, I was very nervous to go back to the gym but the personal trainers completely put me at ease and checked in with me all through the sessions. I haven’t looked back since, I can feel my strength and fitness starting to come back. Everyone is very friendly and professional."
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Find us
Two locations across Cork
Douglas
2nd Floor, Unit A1, Donnybrook Commercial Centre, Donnybrook, Cork City
Tel: 087 649 4134
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed
Ballincollig
Unit 1A, Link Road Business Park, Carrigrohane, Ballincollig, Co. Cork
Tel: 085 725 2370
Mon-Thurs: 6:30am - 8:30pm
Friday: 6:30am - 7:00pm
Saturday: 8:00am - 2:00pm
Sunday: Closed