tony jacobsen doing a shoulder press with dumbbells and the words weight lifting for O.I.

Weight Lifting with O.I.: Safely Build Strength and Confidence

Weight Lifting with Osteogenesis Imperfecta (O.I.): My Journey to Building Strength and Health

When I was diagnosed with Osteogenesis Imperfecta (O.I.), I grew up with the belief that the best way to stay safe was to avoid anything that might stress my bones. That’s the message most of us with O.I. are given: stay protective, don’t push yourself too hard, and always be careful. But as I got older and faced more challenges, I realized that this constant focus on “protection” was holding me back, making me weaker. What I actually needed was the opposite—to challenge my bones, to strengthen them through movement, and yes, even weight lifting.

Why Resistance Training is Essential

Resistance training is one of the most important ways to build not only strength but bone density as well. Now, I understand that hearing the words “weight lifting” or “resistance training” might bring up a lot of anxiety, especially for those of us with brittle bones. After all, aren’t we supposed to be cautious? The truth is, while we need to be smart about how we approach exercise, we can’t avoid loading our bones forever. Without resistance, our bones will stay fragile, and over time, they might even become more prone to fractures.

The beauty of resistance training is that it doesn’t have to mean jumping straight into lifting heavy weights. It’s about starting slow, using tools like resistance bands or body weight to begin strengthening your body. Even seated movements can make a difference. When I started, it was a process of learning what my body could handle, and I found that as I progressed, I was able to do more than I ever thought possible. What I learned is that, as much as O.I. affects our bones, our bodies are incredibly adaptable when we train them properly.

Starting with Physical Therapy: The Safe First Step

I took on learning how to lift weights myself and with the help of a personal trainer. However, as a Certified Personal Trainer, I often suggest to my clients that their journey might start in a physical therapy office, where they can learn the fundamentals of movement and strength training. This is where most people can begin to understand how their body responds to different movement, which will help build the confidence needed to move forward.

Physical therapy is something I encourage anyone with O.I. to explore. Whether you’re recovering from a fracture or just starting to move more, a good physical therapist will help you understand your limitations and, more importantly, your strengths. They’ll teach you how to perform movements in a way that’s safe for your bones while also challenging you to do a little more each session. Of course, physical therapy will come to an end at some point; that’s when you move to the next step!

Moving Into Weight Lifting: Overcoming the Fear of Lifting

After gaining confidence through my initial stages of exercise, I knew I was ready to try lifting weights, but I’ll be honest—it was intimidating at first. Everything I had been told growing up was about avoiding things that might “break” me, so the thought of loading my bones with weights felt risky. But I had done my research, and I knew that it was possible to strengthen my bones by progressively increasing resistance.

When I first started weight lifting, I began with very light weights. I wasn’t trying to bench press or deadlift massive amounts; I was simply trying to get my body used to the idea of lifting. I remember those first few sessions—I was cautious, but each small step felt like a victory. I focused on functional movements, things that would improve my everyday life, like lifting objects safely or improving my balance. I learned how to adapt each exercise to my own body, whether that meant changing my form slightly or reducing the range of motion to suit my needs.

Gradually, as my confidence grew, so did the weights. I wasn’t just loading my bones; I was giving them the stimulus they needed to become stronger. It was a slow process, but over time, I began to notice real improvements in my strength, mobility, and overall health. The fear of lifting weights started to fade, replaced by the excitement of seeing what my body was capable of achieving.

The Hidden Dangers of Not Moving: Sedentary Living and Nutrition

One thing I’ve noticed in both myself and others with O.I. is that when we’re not moving, we’re not paying attention to our nutrition either. It’s all too easy to fall into the trap of being sedentary and neglecting the food choices that nourish our bodies. But the unfortunate reality is that the less we move, the more our bones suffer. And when we pair that with poor nutrition, the risk of weight gain and further weakening of our bones becomes very real.

I’ve personally experienced this downward spiral before—those times when I wasn’t staying active, I noticed my eating habits would slip too. I wasn’t fueling my body with what it needed to stay healthy, and as a result, I gained weight. The additional weight, especially for someone with O.I., can make a big difference in how our bodies function. More weight means more pressure on already fragile bones, which in turn increases the risk of fractures. This is why it’s so important to focus not just on movement, but also on nutrition.

The Connection Between Strength and Nutrition

Proper nutrition is essential for weight lifting and overall health. When we start lifting weights, we’re breaking down muscle fibers, and our bodies need the right nutrients—especially protein, calcium, and vitamin D—to rebuild and strengthen both muscles and bones. I’ve found that when I focus on eating a balanced diet, it directly supports my weight lifting efforts. And when I neglect my diet, I feel weaker, less energetic, and more vulnerable to injury.

For anyone living with O.I., nutrition plays an even more crucial role. Our bones need all the help they can get, and eating nutrient-dense foods gives them that extra support. Pairing proper nutrition with consistent movement creates a positive cycle of growth and strength that goes a long way in keeping our bones resilient.

The Importance of Sleep and Protein Intake for Strength and Bone Health

As I progressed in my weight lifting journey, I realized that training and nutrition were only part of the equation. Sleep is another crucial aspect of building strength and maintaining bone health. When we lift weights, we are essentially causing tiny tears in our muscles, and it’s during rest—especially sleep—when those muscles rebuild and grow stronger. For people with O.I., sleep isn’t just important for muscle recovery; it’s also essential for bone regeneration.

I’ve found that when I don’t get enough sleep, I feel weaker, and my body is more susceptible to injury. Sleep allows your body to repair itself, both in terms of muscle and bone tissue. Whether you’re lifting weights or just maintaining an active lifestyle, ensuring that you get adequate, quality sleep each night will greatly enhance your strength and overall health. Aim for at least 7-9 hours of restful sleep, and if needed, talk to a doctor about ways to improve your sleep routine. It’s one of the easiest, yet most powerful ways to aid your body’s recovery.

Fueling Strength: Why Protein Matters

For those of us with Osteogenesis Imperfecta (O.I.), protein plays a critical role in our health and fitness journey, even though O.I. affects how our bodies create and process it. While it’s true that O.I. can alter collagen production—the protein that forms the foundation of our bones and connective tissues—it doesn’t lessen the importance of making sure we’re getting enough protein through our diet. In fact, ensuring we have an adequate intake of protein becomes even more crucial for maintaining everything else that protein supports in our bodies.

Protein isn’t just about muscle-building; it plays a vital role in repairing tissues, producing enzymes and hormones, and supporting the immune system. For people with O.I., these functions are just as important as they are for anyone else. Additionally, even though the way our bones process protein might be different, any extra support that protein can give to bone health and creation is a bonus we can’t overlook.

When we weight lift, we break down muscle fibers, and the body needs protein to repair and rebuild them stronger. This process is essential for everyone, but for those of us with O.I., it’s especially important to support our bones with strong muscles. By incorporating high-quality protein sources—whether from lean meats, dairy, eggs, legumes, or plant-based options—we provide our bodies with the tools they need to recover and get stronger.

So, while O.I. might affect how our bodies handle protein at the structural level, it’s still critical to focus on getting enough of it to maintain muscle, promote healing, and if it helps with bone creation too, that’s even better!

My Message to You: Don’t Be Afraid to Lift

I know that weight lifting with O.I. might seem daunting, but I’m here to tell you that it’s not only possible—it’s essential. It’s about starting at a level you’re comfortable with, being patient with yourself, and progressing at your own pace. There’s no rush to get to a certain weight or hit a specific goal. The real win is in taking that first step and challenging your body in ways that will help it grow stronger and healthier.

For too long, I held myself back because of fear. Fear of injury, fear of failure, and fear of what might happen if I pushed my body too hard. But I’ve learned that by taking a smart, gradual approach, I’ve been able to build strength and resilience I never thought possible. And if I can do it, so can you.

Take the Next Step in Your Journey

Are you ready to start your weight lifting journey? Or maybe you’re curious about how to do it safely with Osteogenesis Imperfecta. If that sounds like you, I’d love to help you take those first steps. I offer coaching programs that are designed to help you build strength, improve your health, and gain the confidence to lift weights safely. Whether you’re just getting started or looking to refine your skills, I’m here to guide you.

Visit www.tonyjacobsen.com/coaching to learn more about my programs and how we can work together to help you live a healthier, stronger, and more #UNBREAKABLE life.

You can also check out this video about How to Exercise with Osteogenesis Imperfecta

Picture of Tony Jacobsen

Tony Jacobsen

Tony is the author of two books, a certified personal trainer, motivational speaker, and DJ!