How Weightlifting Improves Bone Density
According to scientific research (and our first-hand experience with senior clients), weightlifting improves bone density. It underscores the importance of strength training, particularly concerning bone health.
Recent findings suggest that lifting heavier weights for fewer repetitions can significantly enhance bone density and reduce the risk of fractures and falls, far more effectively than lifting lighter weights for multiple repetitions.
Professor Belinda Beck, a distinguished expert in exercise science, presented these findings at the 2023 Australasian Menopause Society Congress. She emphasized that strength training with heavier weights not only improves bone density but also bolsters muscle strength, ultimately decreasing the incidence of fractures and falls.
Proof is in the Numbers
The outcomes are noteworthy. Data from the ONERO exercise program, developed by Professor Beck, revealed remarkable improvements in bone mineral density over a four-year span for participants engaged in strength training. They experienced gains of up to 3% in bone mineral density at the spine and nearly 2% at the femoral neck, with an overall increase of 2.3% across the entire body.
Furthermore, participants in the program witnessed significant reductions in falls and fractures compared to the previous year, demonstrating the profound impact of strength training on overall bone health and physical well-being. Notably, the program focused on performing a few repetitions at close to maximum capacity during each training session, rather than numerous repetitions with lighter weights.
Professor Beck's research challenges prevailing misconceptions about exercise for bone health, underlining the critical role of mechanical loading in fortifying bones. Contrary to popular belief, even frail individuals can benefit from strength training with heavier weights, as it promotes targeted bone growth and mitigates the risk of injury.
Improve your bone density, starting today.
Why wait? At Transformation Personal Training in Asheville, NC, we take this research seriously. Our experienced trainers specialize in crafting personalized workout programs that prioritize bone health and overall well-being. With our guidance and support, you can embark on a journey toward stronger bones, improved posture, and a healthier, more active lifestyle.
Learn more about osteoporosis training in Asheville.
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References:
- The Medical Republic. "Lift heavy for bone health." The Medical Republic, 2023
https://www.medicalrepublic.com.au/lift-heavy-for-bone-health/17927