Is weight training good for your bones? Yes, it certainly is — if you implement it optimally of course. So find out how you can!
So I thought I might as well keep that ball rolling and answer a question that comes up more often than you might think: “is weight training good for your bones?”
What You Need to Know About Bone Health
Keeping your bones healthy and strong is pretty damn important.
I mean, if they become weak and brittle, then you are going to be at a much higher risk of incurring bone fractures and breaks.
Now this obviously not a good thing.
In fact, it can be an absolutely terrible thing.
I mean, while a fractured bone will be an uncomfortable experience for most, it can be a literal death sentence for some individuals (particularly those entering their golden years).
So, to put it simply, strong bones = healthy life.
Bone Health and Osteoporosis
Osteoporosis is a disease is typified by a significant reduction in bone density.
This occurs when your rate of bone production is outweighed by your rate of bone degradation (which i should mention is a normal process). In this scenario, your bones will become weak and brittle, in which you become much more susceptible to breaks and fractures.
But here is the really scary thing: osteoporosis affects more than 700,000 Australians over 50 nationwide.
And no, that is not a typo.
More than 700,000.
For those of you playing at home, that’s a helluva lot of people.
Now, the good news is that osteoporosis (and the decline in bone density that precedes it) is not a death sentence.
In fact, there is a growing body of research clearly demonstrating that exercise can have a seriously positive impact on the health of your bones.
And of those types of exercise that appear to have the most benefit?
Well, encase the title of the article didn’t give it way, weight training appears to be king.
Is Weight Training Good for Your Bones?
Amazingly, progressive weight training has been shown to cause steady increases in bone mineral density. Importantly, this occurs in:
- Healthy individuals,
- People with diagnosed osteoporosis
- Those at a high risk of developing osteoporosis
So, by simply weight training a few times per week, you can see some huge increases in your bone health.
This is not only going to significantly reduce your risk of developing osteoporosis in the long run, but will also limit your likelihood of experiencing bone breaks and fractures.
Optimising Weight Training to Improve Bone Health
You now know that weight training is the key to increasing the health of your bones. But there a few things that need to be considered here:
- Heavy loads appear better at stimulating bone growth than lighter loads
- Free weights that place load on the lower limbs and the spine appear most effective
- You need to progressively increase loads as you get stronger, to continually force adaptation
- Three sessions per week appears optimal
If you manage to adhere to these general rules, you can be guaranteed that you will see some good improvements in bone density.
Take Home Message
So, is weight training good for you bones? Yessir, it certainly is.
If you implement it optimally, of course.
With this in mind, weight training is something that should be performed by all individuals — especially those looking to improve bone health and stave off osteoporosis.