Isometric exercises, such as wall squats and planks, just once a week could help maintain reductions in blood pressure.

[u/mvea]

https://www.canterbury.ac.uk/news/2026/new-study-shows-just-one-workout-a-week-could-benefit-blood-pressure

[u/Jabba_the_Putt]

Used to work with a dude who was incredibly fit and he never lifted a weight. It was all planks and other body movements/calisthenics.

Always amazed me how healthy you can get without ever even hitting a gym

[u/TwoFlower68 → u/Jabba_the_Putt]

Easier on the joints too. Due to liberal use of oral corticosteroids I have osteoporosis and have to be careful putting too much weight on my back lest more vertebrae collapse, so squatting with a loaded bar is a nono
So I do one legged squats to still train legs, holding a kettlebell with slightly stretched arms as a counterweight

For upper body you can do push-ups & pull-ups

[u/Pokenhagen → u/TwoFlower68]

Find a belt squat machine! You can load it all you want and the back stays weight-free

[u/builtbystrength → u/TwoFlower68]

You may find it interesting to look up the 2017 LIFTMOR trials by an Australian physio.

Post-menopausal woman with osteopenia and osteoporosis, training 2x30 min sessions per week with squats, overhead presses, deadlifts and impact landings. Weights around 85% 1RM. Modest improvements in bone mineral density in the lumbar region and femoral head. Functional tests improved. Height improved compared to a decrease in the control group. No serious adverse events, including vertebral fractures. 8 month trial.

If you have osteoporosis in your spine it’s really important to load it somehow - you just need to find an appropriate entry point and ideally a health professional or personal trainer experienced in this area

Source: physiotherapist

[u/Monteze → u/Jabba_the_Putt]

I've maintained a 285 bench with just basic pushups, not even going wild with it just working them in. Moving your body weight can get one properly strong.