What exactly is the OsteoTrainer®?

The OsteoTrainer® is the original strap trainer for isometric and dynamic full-body workouts, rethinking your training in an innovative way. Unlike sling trainers that require attachment points, all you need here is your body, 1 m² of space, and your OsteoTrainer®.

Find out more about the OsteoTrainer® here.

How does the OsteoTrainer® differ from conventional strength training?

The OsteoTrainer® follows a medically inspired stimulus concept instead of external weights and isolated muscle training:

• Stimulus instead of strain: Your own muscle tension creates the resistance – without impact or shear forces.
• Systemic training: Functional muscle chains instead of isolation exercises.
• Safe & adaptable: Intensity according to your level – ideal for different age groups and fitness levels.
• Independent of time and location: 5-10 minutes are enough – no gym, no changing equipment.
• Systemic effect: Supports strength, mobility and the functional resilience of muscles, bones and tendons.

What materials is the OsteoTrainer® made of and where is it produced?

The OsteoTrainer® is produced in Germany and consists of ergonomic handles and color-coded nylon straps, nylon foot straps and a nylon torso strap.

Is the OsteoTrainer® durable and resilient?

Yes. Our nylon straps and handles are tested for high resilience, similar to a car seatbelt. In an extraordinary customer review, we learned that he used the OsteoTrainer® to tow his car.

Important NOTE:
Please note that the OsteoTrainer® was developed exclusively for training purposes. Always use it as intended and ensure correct posture and controlled exercise execution.

Is there a warranty?

We stand behind the quality of our product. If you experience any material or manufacturing defects under proper use, please contact us via our contact form – we review every case individually and will work with you to find a fair solution.

How does the training affect my body – and what is the difference between isometric and dynamic exercises?

Isometric (static)

Holding positions creates maximum muscle tension without movement. Benefits: Supports strength, posture, and the resilience of bones and tendons.¹² Studies show that isometric training can lead to significant strength gains in the long term.²

Dynamic (movement)

Controlled pulling and pushing movements at 50–80% of maximum strength activate cell metabolism in the muscle through:

• Capillarization: Formation of new fine blood vessels for better oxygen and nutrient supply³⁴
• Mitochondrial formation: More “power plants” in the muscles for longer performance³
• Neuromuscular effects: Your nervous system learns to make muscle groups work together optimally – for greater stability and efficiency⁵

How long should I train to see results?

We recommend 3 sessions of 5–10 minutes per week. Studies report measurable strength gains after just a few sessions.¹² Some of our customers now train daily for about 5 minutes with the OsteoTrainer®, just like we do.

Which muscle groups are trained – and why?
The trunk muscles were not mentioned separately?

The OsteoTrainer® always activates entire muscle chains – never just one muscle in isolation. The core muscles remain activated during every exercise, as all movements require an upright, stable posture.⁵

What do I need to bear in mind during training?

• Correct posture: Shoulder girdle active, core stable
• Focus on tension and correct movement sequence
• Controlled breathing: No pressing
• Individual intensity: Start moderately and increase gradually.
• Quality over quantity: Your body responds to a few good stimuli, not many bad ones.

Do I need to warm up before training?

No, a classic warm-up is not required. You control the intensity yourself. Optionally, you can mobilize for 1–2 minutes if it makes you feel better.

Important NOTE:
If you have any health limitations or uncertainties, please consult a professional before starting your training.

Sources
1. Scott, JM, Brown, L.E., & Kato, T. (2025). Effects of isometric vs. dynamic resistance training on isometric and dynamic performance: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 28(3), 215–227
2. Oranchuk, DJ, Storey, AG, Nelson, AR, & Cronin, JB (2019). Isometric training and long-term adaptations: Effects on muscle strength, hypertrophy, and neural outcomes.Sports Medicine, 49(5), 703–715.
3. Wessels, B., Ørtenblad, N., & Larsen, S. (2024). Effects of exercise training on mitochondrial and capillary growth in human skeletal muscle. Frontiers in Physiology, 15, 11787188.
4. Kanter, L., & Krüger, K. (2025). The role of exercise-induced capillarization adaptations in skeletal muscle health and metabolism: A narrative review. Frontiers in Physiology, 16, 1681184.
5. James, CR, & Thomason, ME (2025). Task specificity of dynamic resistance training: Transfer effects to isometric and functional performance.Sports Medicine, 55(2), 187–203.

Who is the OsteoTrainer® suitable for?

The OsteoTrainer® is suitable for everyone who anyone who wants to train safely, efficiently, and independently—from beginners and rehabilitation patients to competitive athletes.

Thanks to the self-controlled muscle tension, the training adapts to the individual performance level – not the other way around..¹²

Can I also use the OsteoTrainer® in the office or when traveling?

Yes. Weighing only 1.5 kg and with a training area of approximately 1 m², the OsteoTrainer® is ideal for use at home, in the office, or on the go.

Compact training systems have been proven to promote movement frequency and support everyday movement behavior.³

Is the OsteoTrainer® suitable for children?

Yes – the OsteoTrainer® is also suitable for children and teenagers.
Studies show that age-appropriate, controlled strength and coordination training can positively influence motor development and body awareness in children.⁴⁵

For users up to 1.70 m tall, there is a specially developed The OsteoTrainer® Small,which is shortened by two straps on each side of the strapchains (four fewer in total). This reduces the overall weight and improves handling for smaller users.

Does the OsteoTrainer® help with back pain or
Poor posture?

In many cases, yes – isometric holding exercises specifically activate the deep-lying postural muscles and promote spinal stability.⁶⁷

Studies show that isometric training can improve core strength and back stability and has a positive effect on functional back pain.⁶⁷

Note: In case of acute or unclear symptoms, training should be coordinated with a medical professional in advance.

Can I also lose weight with the OsteoTrainer®?

Yes, indirectly through metabolic adaptations:

Afterburn effect (EPOC):
Energy consumption remains elevated for several hours after training.⁸

Increase in basal metabolic rate:
More muscle mass increases daily energy consumption, even at rest.⁹

These effects support weight regulation in combination with a balanced diet and regular training.¹⁰

Important:
An adapted and conscious diet is crucial for sustainable weight loss.

Sources
1. Oranchuk, DJ, Storey, AG, Nelson, AR, & Cronin, JB (2019). Isometric training and long-term adaptations: Effects on muscle strength, hypertrophy, and neural outcomes. Sports Medicine, 49(5), 703-715.
2. Scott, JM, Brown, L.E., & Kato, T. (2025). Effects of isometric vs. dynamic resistance training on performance: A systematic review and meta-analysis. Journal of Science and Medicine in Sport, 28(3), 215-227.
3. Hallman, DM, Gupta, N., Mathiassen, SE, & Korshøj, M. (2022). Effects of short bouts of physical activity during work on health and productivity: A systematic review. Applied Ergonomics, 102, 103764.
4. Behm, DG, Young, JD, Whitten, JHD, Reid, JC, Quigley, PJ, Low, J., ... & Chaouachi, A. (2017). Effectiveness of resistance training on movement control and strength in youth. Sports Medicine, 47(12), 2311-2331.
5. Faigenbaum, AD, & Myer, GD (2010). Resistance training among young athletes: Safety, efficacy and injury prevention effects. British Journal of Sports Medicine, 44(1), 56-63.
6. Hayden, JA, van Tulder, MW, Malmivaara, AV, & Koes, BW (2005). Exercise therapy for treatment of non-specific low back pain. Cochrane Database of Systematic Reviews, (3), CD000335.
7. Moon, HJ, Choi, KH, Kim, DH, Kim, HJ, Cho, YK, Lee, KH, & Lee, SJ (2013). Effect of isometric back exercise on pain, disability, and balance in patients with chronic low back pain. Annals of Rehabilitation Medicine, 37(1), 110-117.
8. Børsheim, E., & Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine, 33(14), 1037-1060.
9. Wolfe, RR (2006). The underappreciated role of muscle in health and disease. American Journal of Clinical Nutrition, 84(3), 475-482.
10. Donnelly, JE, et al. (2014). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 46(2), 459–471.

How do I set up the OsteoTrainer® correctly?

The OsteoTrainer® is ready for immediate use and does not need to be adjusted. You can switch between exercises in a flash simply by changing your grip.

Is there an app or digital manual?

Yes – the OsteoTrainer® app contains all exercises, workouts, instructional videos, and training tips. In addition, your order also includes our QuickGuide manual in print format, which offers the same scope as our app. Both are included with the purchase of an OsteoTrainer.

Can I also train with physical limitations?

The OsteoTrainer® can also be used for physical limitations, depending on the individual situation.
Several scientific studies show that controlled isometric or dynamic training can help maintain or rebuild muscle strength, stability and mobility – even in cases of osteoarthritis, back pain or after surgery.¹–⁶
The self-controllable intensity makes the training particularly gentle on the joints and flexibly adaptable.

Important NOTE:
Only train within a pain-free range and listen to your body.
In case of acute inflammation, fractures or complex orthopedic diagnoses, please consult your physician or physiotherapist.

Sources
1. Brosseau, L., Wells, GA, Pugh, AG, Smith, CA, Rahman, P., & Tugwell, P. (2021). Isometric exercise for knee osteoarthritis. Cochrane Database of Systematic Reviews, (8), CD004376.
2. Vincent, KR, & Vincent, HK (2012). Resistance exercise for knee osteoarthritis and associated comorbidities. Physical Medicine and Rehabilitation Clinics, 23(1), 145–159.
3. Hayden, JA, van Tulder, MW, Malmivaara, AV, & Koes, BW (2005). Exercise therapy for treatment of non-specific low back pain. Cochrane Database of Systematic Reviews, (3), CD000335.
4. Hakkinen, K., et al. (2016). Effects of resistance training on functional capacity, muscle strength, and balance in older adults with physical limitations. Journal of Aging and Physical Activity, 24(1), 42-52.
5. Topp, R., Woolley, S., Hornyak, J., Khuder, S., & Kahaleh, B. (2002). The effect of dynamic versus isometric resistance training on pain and functioning among adults with osteoarthritis of the knee. Archives of Physical Medicine and Rehabilitation, 83(9), 1187-1195.
6. Diracoglu, D., Aydin, R., Baskent, A., & Celik, A. (2005). Effects of kinesthesia and balance exercises in knee osteoarthritis. American Journal of Physical Medicine & Rehabilitation, 84(6), 448-458.

Is training with the OsteoTrainer® safe?

Yes – you work exclusively with your own muscle tension, without external weights or impact forces.
The exercises were developed according to sports science and physiological principles and support healthy, controlled movement patterns.
The SAFE³ principle ensures safe and efficient training with your OsteoTrainer®.

Can I train if I have health issues?

In many cases, yes – the OsteoTrainer® was developed by Dr. Dr. Thomas Kaufmann with the aim of enabling safe, adaptable training for different physical conditions.
Studies show that targeted isometric and dynamic loads can support muscle strength, stability and mobility – even in cases of joint problems, osteoporosis or back pain.¹²³⁴
You control the intensity yourself, which makes the training particularly easy on the joints.

Bedridden people

Exercises can also be adapted for limited mobility – although they do not achieve the full intensity of a firm standing position, they still offer safe and efficient training for limited mobility.

Important NOTE:
In case of acute inflammation, fractures or complex orthopedic diagnoses, please consult your physician or physiotherapist. The training is not a substitute for medical treatment.

What does the SAFE³ concept mean?

SAFE³ stands for the six development principles that characterize the OsteoTrainer®:

• Safe: No impact or shear forces, no forced postures, self-controlled force
• Age-appropriate/Adaptable: Scalable intensity for all age and fitness levels
• Flexible: Can be used anywhere – no electricity, mount, or setup required
• Effective: High muscle tension, targeted mechanical stimulus
• Efficient: 5–10 minutes per session, no equipment change required
• Easy: Intuitive handling, easy to use

How does the training affect bone density and ligaments?

Bone density (osteogenesis):

Mechanical tension stimuli activate bone cells (osteocytes), which can influence bone metabolism.¹⁵⁶
Regular resistance or holding exercises are recognized as a stimulus that supports bone health.⁵⁶⁷

Ligaments & tendons (collagen synthesis)

During isometric holding phases, tendons and ligaments are put under tension.
This can support the production of type I collagen, which can contribute to long-term functional stability.⁸

How do isometric and dynamic training complement each other?

Isometric

Creates immediate muscle tension without joint movement – focus on strength, stability and posture control.

Dynamic

Promotes blood circulation, muscle growth, cell metabolism and adaptations in muscle structures (e.g., mitochondria and capillaries).⁹¹⁰

Combined effect

The combination of both forms of training can improve muscle strength and stability, support joint guidance, and increase functional resilience in everyday life – evidence-based and safe.¹–⁵ ⁹

Sources
1. Brosseau, L., et al. ( 2021). Isometric exercise for knee osteoarthritis. Cochrane Database of Systematic Reviews, (8), CD004376.
2. Hayden, JA, et al. (2005). Exercise therapy for treatment of non-specific low back pain. Cochrane Database of Systematic Reviews, (3), CD000335.
3. Vincent, KR, & Vincent, HK (2012). Resistance exercise for knee osteoarthritis and associated comorbidities. Physical Medicine and Rehabilitation Clinics, 23(1), 145–159.
4. Hakkinen, K., et al. (2016). Effects of resistance training on functional capacity, muscle strength, and balance in older adults with physical limitations. Journal of Aging and Physical Activity, 24(1), 42-52.
5. Swezey, RL (2000). Isometric progressive resistive exercise for osteoporosis. American Journal of Physical Medicine & Rehabilitation, 79(3), 232-237.
6. Karolinska Institutet (2024). BONEMORE Study: Isometric axial loading vs. dynamic multicomponent training.
7. Martyn-St James, M., & Carroll, S. (2010). High-intensity resistance training and bone mineral density in older adults: A meta-analysis. Osteoporosis International, 21(12), 2167-2180.
8. Kubo, K., et al. (2001). Effects of different duration isometric contractions on tendon structures. European Journal of Applied Physiology, 85(3-4), 206-212.
9. Wessels, B., Ørtenblad, N., & Larsen, S. (2024). Effects of exercise training on mitochondrial and capillary growth in human skeletal muscle. Frontiers in Physiology, 15, 11787188.
10. Kanter, L., & Krüger, K. (2025). The role of exercise-induced capillarization adaptations in skeletal muscle health and metabolism: A narrative review. Frontiers in Physiology, 16, 1681184

How can I order the OsteoTrainer®?

Order conveniently and easily online here.

If you encounter any unexpected problems during the ordering process, simply contact us using our Contact form.
We usually respond within one business day.

What payment methods are available?

We accept credit cards (Visa, MasterCard), PayPal, Klarna (invoice/installments), instant bank transfer, SEPA direct debit, Apple Pay & Google Pay – all GDPR & PCI compliant.

Payments are processed by PCI DSS-certified payment service providers (e.g., Shopify Payments, PayPal, Klarna). The terms of use and privacy policy of the respective provider apply; details can be found at checkout.

Note on Klarna/purchase on account: Offer subject to positive credit check by Klarna. For details, see Klarna's terms and conditions at checkout.

How much do I have to pay for shipping?

Orders within the EU qualify for free shipping from €75. Below this amount, a small shipping fee applies.

For deliveries outside the EU, please contact us via our contact form – we ship worldwide.

How long does delivery take?

Estimated delivery times (from shipping confirmation):

• DE: 2–4 business days
• EU: 5–7 business days
• Worldwide: individually on request

A notice: Delivery times are non-binding estimates. Deviations are possible due to peak times, customs clearance, weather, or carrier delays, among other things.

Can I still change my address after placing my order?

Changes can be made until the shipping confirmation. After that, please try to contact the shipping provider directly via tracking (if supported by the carrier).

What happens if my package could not be delivered?

If a package is returned (undeliverable/not picked up), we will contact you to arrange a new delivery attempt (additional shipping costs may apply).

Can I cancel or return my order?

• Cancellation: As long as your order has not yet been shipped, please contact info@osteo-trainer.com and we will check whether a cancellation is possible.
• Cancellation/Return: You have a 14-day right of cancellation from receipt of the goods. Send us an email to info@osteo-trainer.com and return the unused goods in accordance with our cancellation/return policy.
  

Important note: Please note the return address and the conditions according to the cancellation policy (condition/original packaging, deadlines, refund after receipt/inspection of goods).

Will I receive shipping confirmation with a tracking number?

Yes. As soon as the package has been handed over to the shipping provider, you will receive an email with a tracking number.

Tip in case of transport damage/incorrect delivery: Please report this within 48 hours of delivery (photos of the packaging/item are helpful). This does not affect your legal rights/warranty.