Life is heavy...so pick it up! Strength Training and Bone Density

Strength training is essential for enhancing bone density, which is crucial for overall skeletal health. According to recent studies, engaging in regular strength training can significantly improve bone mineral density. This is particularly beneficial in mitigating the effects of osteoporosis, a condition characterized by brittle and fragile bones. Strength training induces mechanical stress on bones, which stimulates bone-forming cells called osteoblasts to increase bone density. This adaptation not only fortifies the bones but also reduces the risk of fractures and injuries associated with weak bones.

Research underscores the efficacy of even modest amounts of strength training. For instance, a study by Wolfgang Kemmler revealed that just two sessions of high-impact strength training per week can markedly enhance bone density, even in postmenopausal women who are at higher risk of bone loss. This finding is significant because it demonstrates that impactful bone density improvements can be achieved without dedicating extensive hours to exercise, making it accessible to a wider population. Consistency with training over a longer period correlated with continued improvement of bone density.

Incorporating strength training into one's routine does not require extensive equipment or gym memberships. Exercises can be performed using body weight, resistance bands, free weights, or even household items. The key is to ensure the exercises are performed with enough resistance to fatigue the muscles, thereby promoting bone growth. The Mayo Clinic advises starting with weights that allow for 12 to 15 repetitions before muscle fatigue sets in, and gradually increasing resistance as strength improves. This approach not only enhances bone density but also contributes to overall health, including better management of chronic conditions and improved cognitive function.

At Focus on Health Chiropractic we encourage you to partake in strength training. However, if you are struggling with pain and/or to begin with strength training, come see us and we will help you get you on track! 

 1.Kemmler, W., von Stengel, S., & Kohl, M. (2016). Exercise frequency and bone mineral density development in exercising postmenopausal osteopenic women. Is there a critical dose of exercise for affecting bone? Results of the Erlangen Fitness and Osteoporosis Prevention Study. Bone, 89, 1–6. https://doi.org/10.1016/j.bone.2016.04.019

2. Mayo Foundation for Medical Education and Research. (2023, April 29). Strength training: Get stronger, leaner, healthier. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670