Strength Training for Bone Density

It likely comes as no surprise to you that we tend to lose bone mass as we age, but understanding why that is and how we can help stave off that loss is an important part of ensuring that we stay as healthy as possible as we age.

 According to Harvard Medical School (2021), factors such as less-than-optimal nutrition, reduced exercise, and natural age-related changes within the body account for a bone loss rate of approximately 1% per year after the age of 40. Reductions in our bone mass makes us more susceptible to injury from not only major traumas such as falls, but from normal activities such as bending over to pick up groceries. Over time, this loss of bone mass can lead to conditions such as osteopenia and osteoporosis which leave our bones at an increased risk of fractures (National Institute on Aging, 2022).

Fortunately, we have some great news for you:

Strength training can help maintain and improve bone mass!

Along with making healthy nutrition decisions and avoiding excessive drinking/smoking, strength training is actually considered to be one of the most effective ways to protect our bone health as we age (Mayo Clinic, 2023).

Our body contains hormones and cells that are responsible for building and maintaining bone. When we place stress on our bones, these hormones and cells are stimulated to get working. Since our muscles are attached to our bones, strength training stimulates this process by pulling on the bones with each muscle contraction (Harvard Medical School, 2021). Exercises that ask us to put weight through our bones- such as running or walking- are also helpful in this process.

Here at physipod, we are incredibly passionate about providing evidence-based workouts to ensure that you get the most out of your time with us. If you’re unsure how strengthening can help you or unsure how to begin or progress your journey with strength training, please feel free to contact us for more information!