Weight Training Increases Bone Mass Density
Prevent osteoporosis with weight training
Bone is a living tissue. During our lifespan scientists estimate that we rebuild our skeleton 12 times in our lifespan, where we reach our bone density between the ages 25 to 30. Due to low testosterone and other hormones, the ability of our bones to form new cells decline. That is why osteoporosis, or low bone density, is a serious disorder that affects most of us in our advanced age.
In a study at Loyola Marymount University in the US, weight training helps to maintain our bone density at any age. Weight training exercises like bench presses, squats, and deadlifts can help keep our bones strong. In the six month study, men who perform these traditional exercises that load their spine with weights ranging from 67% to 95% of their one-rep max increased their bone-mineral density from 2.7% to 7.7%, a significant amount considering that our skeleton forms 15% of our total body weight.
Of course it does not hurt to add milk in our diet to supplement our weight training to keep our bones healthy.
So when you aim to increase your bone density, don't overlook weight training. A moderate regimen of 3 days per week is sufficient to provide its bone strengthening effects. Not only it makes your bones strong, packing on the extra muscles makes you look and feel confident as well.
March 25, 2013
- Almstedt, Canepa, Ramirez, Shoepe. Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women. National Center for Biotechnology Information.