Resistance Training for Strong Bones - Mind And Muscle


As if you needed another reason to start weightlifting…

Resistance training is known to increase bone density and therefore help you keep strong bones.

Bone density – or BMD, is the quantity of mineral deposited in a given area of the bone. BMD is measured by x-rays of your hips and spine. Aging causes your bones to get more brittle. Especially in women post-menopausal, osteoporosis is a major cause of health issues.

When applying a force (load) to a bone, the bone bends. The bone is lined by dormant osteoblasts. When now the bone is bent, the osteoblasts migrate to the stressed (bent) are and lay down collagen fibers. These collagen fibers harden with time and build new bone.

What do you need to pay attention to when resistance training for strong bones?

  1. Magnitude of the load (intensity)
  2. Volume of loading (number of repetitions)
  3. Rate/speed of loading
  4. Direction of the forces

Focus on movements within the planes of your bones: Squats, lunges, step ups, Force vectors should be through the spine and hip. Vary the exercises and progressively increase the load of weights or the intensity.

Start lifting early!

By resistance training you can increase bone density. The peak is for women up to 25 years, men until 30. But, even if you’re already older than that, by loading weights while lifting, your bones start to increase the mineral production.

Cheers to strong bones and a long healthy life.

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