The Impact of Weight Training on Bone Density

My favourite form of movement for women – weight training – has always been widely recognised for its benefits in building muscle strength and endurance. It’s positive effects extend far beyond muscles though, with a crucial role in enhancing bone density.

I have personally supported women in weight training for many years, and it’s not uncommon for a client who is in her 60’s to be told she has the bone density of a 30-year-old. And considering hip fractures are one of the leading causes of death in women over 60 (and this is sadly how my grandmother died), strong bones are crucial for ensuring longevity in women.

This post explores how weight training influences bone health positively, and the significance of maintaining strong bones throughout life.

What is Bone Density?

High bone density implies strong, healthy bones, while low bone density can lead to conditions like osteoporosis, increasing the risk of fractures. Bones constantly undergo remodelling, with cells called osteoblasts building new bone and osteoclasts breaking down old bone, so what you do with your bones matters when it comes to the kind of signals your body is going to send on a daily basis.

How Weight Training Enhances Bone Density

Weight training causes high levels of mechanical stress on bones, which stimulates bone-forming cells, triggering the following beneficial responses:

1. Mechanical load and osteogenesis: When muscles contract during weight-bearing exercises, they exert force on bones, creating mechanical stress. This stress stimulates osteogenesis, the process of new bone formation, leading to increased bone mass and strength.
2. Hormonal response: Weight training promotes the release of growth hormones and other anabolic hormones (anabolic means ‘to grow’), which play a vital role in bone growth and density. These hormones facilitate the deposition of bone minerals.
3. Improved calcium absorption: Calcium is a key mineral in bones, and weight training enhances calcium absorption in bones directly.

Benefits of Weight Training for Bone Density and Health

1. Increased bone mass: Consistent weight training can lead to significant increases in bone mass, particularly in weight-bearing areas such as the hips, spine, and wrists. This is crucial for preventing osteoporosis and related fractures.
2. Enhanced bone strength: Weight training not only increases bone mass but also improves bone quality, making bones more resilient to stress and less prone to fractures.
3. Improved balance and coordination: Stronger muscles and bones contribute to better balance and coordination, reducing the risk of falls and related bone injuries, especially in older adults.
4. Longevity and quality of life: Maintaining bone density through weight training is essential for overall health and longevity. Strong bones support an active lifestyle and prevent mobility issues as you age.

Recommendations for Amazingly Effective Weight Training

1. Consistency and progression: Regular weight training, at least two to three times a week, is essential for maintaining and improving bone density. Gradually increasing the weight and intensity ensures continued bone stimulation.
2. Targeted exercises: Focus on weight-bearing exercises like squats, deadlifts, bench presses, and weight-bearing cardio exercises like walking or running (if you can run well). I would absolutely recommend learning how to lift well, with a personal trainer or with my Female Training course.
3. Proper nutrition: Adequate intake of calcium and vitamin D is crucial for bone health. These nutrients support bone growth and repair, complementing the effects of weight training. Additionally, protein is essential for building muscle tissue, which will allow you to lift for over time.

Female Training Blueprint

I hope this post has provided you with a comprehensive overview of how weight training benefits bone density!

STRENGTH TRAINING FOR WOMEN – The Complete Guide

If you have any more questions or need further details, feel free to ask in the comments below, and If you’re interested in weight training but have no idea to start, I have a self-coaching program – Female Training – which makes the process of starting weight training extremely easy!

See you in the next post,

Jen x