Sep 15, 2021
We are replaying one of our
most popular episodes for you this week!
Learn why strength training is the foundation to rebuilding bone
strength and bone density and why osteoporosis isn’t a permanent
sentence. Amy and Brian break down the research around bone density
and strength training, what exercises you should do to strengthen
the most vulnerable parts of your body, and what exercises you
should avoid completely.
- Many people are recommended to engage in weight bearing
exercise to help deal with the effects of osteoporosis.
- Osteoporosis and osteopenia affect millions of people of which
80% are women. Research indicates that as many as 1 in 4 women over
the age of 65 have low mineral content in their spine or
- Just moving around isn’t going to cut it in terms of reversing
osteoporosis. People can be very active and still suffer from
- You need to exercise in more meaningful ways to deal with
osteoporosis and this means proper strength training.
- Strength training improves every system of the body for the
better, and this includes the skeletal system. The goal of this
kind of strength training isn’t to increase bone mineral density;
the aim is to prevent future fractures.
- When you look at it that way, strength is the lead domino in
that it improves strength, balance, and bone density.
- Sarcopenia also weakens the bones as well as the muscles as we
age, so aiming for strength first will also address
- Strength also acts as a shock absorber in the case where you
experience a high impact force.
- There are two schools of thought on how strength training
affects bone density. The first says that the results are sight
specific and load dependent. The second says that it’s due to
- Other research shows that your bones will not get stronger
without sufficient loads. We need the bones attached to the muscles
to be loaded in order for our bodies to send signals to the bones
to get stronger.
- We need to perform exercise that directly loads the bones we
want to strengthen, as well as perform exercise that creates the
metabolic stimulus that elicits a full spectrum release of
- Building stronger bones takes time - up to multiple years to
really turn around bone loss - which is often more time than it
takes to see other health and fitness results. This is a path we
have to travel in order to apply the level of muscle loading we
need to grow stronger bones.
- Bone strength is a marathon, not a sprint. The very first step
to improving bone strength is to begin a safe, effective strength
- There are a few exercises that should be prioritized to
strengthen bones, typically movements that address the hips, legs,
and lower back.
- For anyone with osteoporosis, they should avoid overhead
pressing movements and twisting movements.
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