How Strength Training Can Improve Your Bone Health
When we think of building strength, we typically focus on the muscles. Doing strength training exercises with dumbbells, resistance bands, cable other weight machines, or your own bodyweight doesn’t just build strong muscles. It also protects and strengthens your bones![1]
Bones naturally weaken and break down with age, which can cause them to break more easily. Strength training is one of the best ways to slow and even reverse bone loss.[1]
How strength training helps keep your bones healthy:
It builds more than just strong muscles. Strength training helps build strong bones, too! Doing weight-bearing exercises with weights or just your body weight puts healthy stress on your bones. When your muscles tug and push on your bones, it can prevent and reverse bone loss by triggering them to become stronger and denser.[1]
It helps prevent fractures. Many strength training exercises help increase stability in the areas most likely to break: your hips, spine, and wrists.[3]
It helps you move around. Strength training often includes exercises that resemble movements needed in everyday life. Doing strength-building exercises where you bend over, stand up, and flex your joints helps them stay supple as you age.[3]
It helps you stay on your feet. Strength training often includes exercises that train balance as well. Working to improve your balance is a great way to prevent falls.[3]
The American Heart Association recommends doing strength training at least twice a week. Here are some tips for how to get started with strength training:
Learn proper form: Work with a professional or participate in a class to learn safe form and effective techniques.[2]
Start slow: Use lighter weights and fewer repetitions until exercises start to feel doable.[2]
Get your whole body involved: Some of the biggest benefits of strength training can come from exercises that work your whole body. Try a mix of full-body exercises, plus ones that target your legs, core, and upper body.[1]
With proper instruction and practice, you’ll find out what works for you. Strengthening your body is a lifelong process that becomes more important as you age. Add strength training to your exercise routine to strengthen your muscles and protect your bones. You may experience a boost in confidence, too![1]