Show Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don't know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis. A combination of age-related changes, inactivity, and inadequate nutrition conspire to gradually steal bone mass, at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace. Osteoporosis should be a concern for all of us. An estimated eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures each year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible. Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related declines in bone mass. Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones. And strength training, in particular, has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which are the sites most likely to fracture. What's more, resistance workouts — particularly those that include moves emphasizing power and balance — enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures another way — by cutting down on falls. Image: nuiiko/Getty Images As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. SummaryRead the full fact sheet
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Content disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Does weight training increase bone density?By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis. Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
What training increases bone density?Weight-bearing impact exercise such as hopping and jumping, and/or progressive resistance exercise (RE), alone or in combination can improve the bone health in adults [11]. Among them, RE has been highlighted as the most promising intervention to maintain or increase bone mass and density [15].
Why does weightlifting increase bone mass?During weight-bearing activity, the muscles and tendons apply tension to the bones, which stimulates the bones to produce more bone tissue. As a result, bones become stronger and more dense and the risk of osteopenia, osteoporosis, and fractures decreases.
What is the purpose of weight training?Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines.
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