Boost Bone Health with Weight Training
Weight training isn’t just good for strengthening your muscles — it will help strengthen your bones, too! But how does that actually work?
To keep it simple, as your muscles work against weight or resistance, those muscles and nearby tendons apply tension to the surrounding bone, which actually stimulates bone tissue growth. Pretty cool, right?
But why should you be worried about your bone health now? And what should your weight training look like going forward? We’re breaking it all down…
Why, as a woman, you should care about bone health
Your bones are the strongest and most dense they’ll ever be by the age of 30. In the years that follow, your bone mass remains relatively constant, ever so slightly decreasing over time. As you near menopause, things start to change.
Women can lose up to 20% of their bone density within 5 years of going through menopause. It’s why osteoporosis and an increased risk of broken bones are key concerns for post-menopausal women. In fact, about half of women over 50 will break a bone due to osteoporosis at some point in their life.
You can get started now on helping your bones to stay as strong and healthy as possible throughout your life.
What happens to our bones as we age
Bone is a living tissue that is continually breaking down and rebuilding its structure throughout our entire lives. Osteoclasts are one type of bone cell, and their job is to break down old, damaged bone to create space for new, healthy bone. That new bone is made by another type of bone cell called osteoblasts.
It’s thought that around 10% of normal bone is replaced every year, but this bone breakdown and build up process speeds up as we age. Estrogen plays a role in this, because as this hormone declines, bone tissue breaks down faster than it can be rebuilt.
We’re all different of course, and some women experience more significant bone loss than others as they age. There are genetic and environmental factors that contribute to this risk, but research shows that physical activity is one of the best ways to keep your bones healthy throughout life.
What should a weight training schedule look like?
A study in the Journal of Bone and Mineral Research found that only 30 minutes, 2x a week of high intensity resistance and impact training improved bone density, structure, and strength in postmenopausal women with low bone mass, without adverse effects.
Some researchers have found as little as 12 to 20 minutes of weight-training three times a week increased bone density. The North American Menopause Society references studies that show exercising for 45 to 60 minutes three times a week maintains bone strength.
Ultimately, you should do what’s best for your personal fitness schedule. But aiming for 2-3 days a week of 30 minutes of strength training should give your bones the support they need.
How much weight should you be lifting?
When it comes to adding weights to any routine, form is the most important place to start. It’s better to begin with lighter weights and proper form and slowly increase the weight you’re lifting over time.
If you’re totally new to weight training, keep it simple with a 2kg (5lb) weight just to get used to the experience of using weights in your workouts. From there, you can increase the weight by 1kg (2lbs) at a time. A good rule of thumb is to get started with a weight that feels comfortable, yet challenging. Once that weight starts to feel light, that’s when it’s time to increase it!
Do you have questions about weight training safety? Leave them in the comments below! Want to follow along with a guided strength workout that uses weights and resistance bands? Download the MBody iOS app today!
