Does Weightlifting Improve Bone Strength?

Most of us are aware that strength training helps build and maintain muscle mass, but what many don’t know is that weight lifting can strengthen bones!

Why You Should Care About Bone Health

Bones play vital roles in the body, so it’s important to look after them and do everything you can to keep them strong and healthy. Bones provide your body with a structure, protect organs from damage, they Support your muscles, and they store calcium. From childhood to adolescence and adulthood, your bones are constantly changing as you go through life. When you’re young, new bones are being made and as you age, bones start to slowly break down and become weaker. Unfortunately, most of us don’t pay attention to the health of our skeletal structure until it’s in trouble with issues like osteoporosis. Yet, for those of us who are interested in the health of our bones, keep reading to learn how weightlifting can help!

How Weight Lifting Increases Bone Density

Source: Whats Up Dude/YouTube

In addition to taking supplements such as calcium, and vitamin D, one of the most effective ways to maintain bone and muscle mass is to incorporate resistance training into your daily routine. Not only can resistance training increase bone density, but it has also been shown to increase muscle mass! When you improve your bone density, you will also decrease your risk of breaking a bone and developing osteoporosis.

Many studies have come out showing that weight training plays a significant role in slowing bone loss and building bone, according to Harvard Health. This information is especially useful if you’ve already started to experience the effects of age-related declines in bone mass or if you are taking preventative measures.

“Activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occurs during strength training (as well as weight-bearing aerobic exercises like walking or running). The result is stronger, denser bones,” Harvard Health adds.

The Best Exercises For Increasing Bone Density

Source: Jessica Valant Pilates/YouTube

All weight-bearing exercises such as:

• Squats
• Lunges
• Step-ups
• Deadlifts
• As well as walking and hiking

Takeaway

Once you start taking bone health seriously and start incorporating resistance training exercises into your fitness routine, not only will you be able to build more muscle mass and be able to lift heavier weights, but you will start to notice an increase in bone strength!

For more tips on taking care of your bones, see: The Real Deal on Calcium, Protein, and Bone Health on a Plant-Based Diet, Cow’s Milk May Actually be Bad for Your Bones! and How Beans Help Build Your Bones.

Related Content:

• 5 Ways to Optimize Bone Health
• Bone Strengthening Nutrients on a Plant-Based Diet
• 15 Vitamin K1-Rich Recipes to Strengthen Your Bones
• What to Eat and What to Avoid for Healthy Bones
• Everything You Need to Know About Vitamin K for Bone Health

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