Bone Health And Weight Training

weight training and bone health

It has been well documented that weight training can be very beneficial to bone health. Not only does weight lifting build strength but it builds the bodies lean tissues that includes bone.

The health of your bones and weight training go hand in hand since one of the desirable side effects of weight lifting is strong bones.

Strength training exercises is a weight bearing form of training. That is, resistance is applied to the body that forces it to move the weight up and/or down. By doing so, the body has to use it’s lean tissues to move the weight which helps to build the strength of muscle and bone.

Since bone is an active tissue, it is always in a continual state of regeneration in which old bone is broken down and new bone is built. By incorporating weight lifting and strength training into your weekly activities, the bones, like muscles, will build stronger with each passing cycle.

Actually, bone is a very active tissue and draws on nutrients to replace old bone but, as you place more resistance on your body, it will be forced to work harder, and like muscles they will rebuild stronger.

Strength training exercises will actually help stimulate bone formation. Take muscles for example, the more you exercise a muscle, the stronger it becomes over a certain period of time.

The same theory applies for all active tissues such as bone. Just as a muscle becomes stronger and larger, a bone becomes more dense and stronger when there is regular resistance and demands applied to it.

There have been numerous studies to demonstrate weight lifting and strength training’s ability to effectively improve bone mass and density. A study done by Ontario’s McMaster University found that strength training actually increased spinal bone mass density of postmenopausal women by nine percent over a period of one year.

Professors Earl Mindell and Virginia Hopkins found that older women who performed high intensity weight training two days per week were able to effectively increase their overall bone density by one percent over a one year period.

For ages, Body builders, weight lifters and strength training athletes have known the wonderful benefits of weight lifting. And it’s only been in the past 10 years of so that strength training and weight lifting has been accepted into mainstream society as a wonderful way to build and tone your body.

Prior to that, strength training was relegated to strength athletes and body builders with no other benefit than to build muscle and “look muscle bound”.

That has all changed. Science now has determined that weight lifting and other forms of strength training exercise benefits everyone and may actually improved bone strength. Weight training and bone health go hand in hand just as weight training and building muscle does. You can’t have one without the other.

As muscles get stronger through weight lifting and resistance training, your whole body essentially becomes stronger, including bone.

Essentially, your body is made up of very active tissues and once you stimulate these tissues, they become fat burning machines that build up strength.

A strong body will always be a healthy body and the more resistance you apply to your body, the more it will overcome to accommodate that resistance. It does this by building more muscle and also making bones healthier and stronger.

If you are interested in a weight lifting program, you may want to look at some of the beginner weight lifting routines located at building muscle 101's weight lifting routines page here. This page will have all the information you need on weight lifting and weight lifting programs.


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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