Strong Bones, Stronger You: The Incredible Link Between Resistance Training and Bone Density
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Introduction
Today, we want to talk to you about the importance of resistance training, which is also known as strength training. As we get older, our muscle mass naturally declines, which can lead to a variety of health issues such as decreased bone density and increased risk of falls.Â
All types of exercise are beneficial. We have written about the importance of walking and how it can extend your lifespan. These days a lot of women are talking about switching from mainly cardio or high intensity exercise to resistance or weight training. The difference being that resistance training involves building your muscle.
The Seeoran team are passionate about all things that empower women and we really do believe that building resistance training into your weekly routine will help you feel stronger and more confident, as well as looking and feeling better.
So let’s dive in and find out more…
Benefits of resistance training
According to Healthline, there are not one, not two, but fourteen benefits of strength training that are backed by science. Let’s go through some of them.
Firstly, strength training can help increase your muscle mass and strength. This means you’ll be able to lift heavier weights and do more reps. It can help increase your bone density, which is especially important as we age.Â
Resistance training can help with weight loss by increasing your metabolism and burning calories. You will start to appear leaner and you will look in better shape. It can help reduce your risk of chronic diseases like diabetes, heart disease, and obesity.
This type of training can improve your mood and reduce symptoms of depression and anxiety. It can also improve your sleep quality and help you fall asleep faster. It has the potential to help improve your posture and reduce back pain, and it can improve your flexibility and range of motion.
Resistance training can help reduce your risk of injury by strengthening your muscles and joints. It can improve your cognitive function and reduce the risk of dementia and Alzheimer’s disease. One study found that “high-speed resistance exercise training approaches are effective in improving cognitive function and physical performance in older adults with cognitive frailty”.
Menopause & bone density
“Menopause significantly speeds bone loss and increases the risk of osteoporosis. Research indicates that up to 20% of bone loss can happen during these stages and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide.”
As we go through menopause, which generally starts with perimenopause in our 40s, our bodies go through a significant hormonal shift which leads to a decrease in bone density, making us more susceptible to fractures and other bone-related issues. But the good news is that resistance training can help to combat this.Â
By engaging in regular strength training exercises, we can help to build and maintain our bone density, reducing our risk of osteoporosis and other related conditions. So let’s get moving, embrace your inner strength and take charge of your bone health through the power of resistance training!
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What can you do about loss of bone density
According to WebMD, there are many ways to slow down the loss of bone density. First and foremost, exercise is key. Regular weight-bearing exercises like walking, jogging, tennis, and dancing can make your bones and muscles stronger and prevent bone loss.Â
Eating foods high in calcium, such as dairy products, canned fish, and dark green leafy vegetables, can also help. If you need to take a supplement, be sure to check with your doctor first and not exceed the recommended daily amount.Â
Vitamin D is also important, which you can get from sunlight, fortified foods, or supplements.Â
Be aware of medications that can increase bone loss and take other preventive steps such as limiting alcohol and not smoking.Â
WebMD tell us that Hormone Replacement Therapy (HRT), which replaces the oestrogen and progesterone our bodies stop producing in Menopause, slows the loss of bone density and improves absorption and retention of calcium. They say that not all women should take HRT because of the potential risks but we believe that the most progressive thinking is that menopause creates a state of oestrogen deficiency in the body which has very serious long-term consequences.Â
According to Dr Louise Newton, the benefits of HRT outweigh the risks in the majority of cases and she believes that menopause should be rebranded as ‘female hormone deficiency’, and that HRT should be recommended to most women.
Check out our previous article on HRT where we give you a methodology to decide if it is right for you – Hormone Replacement Therapy (HRT) – impact on your skin, hair and energy levels
Sample exercise plan
Before starting any exercise plan, it’s important to consult with a doctor or certified personal trainer to make sure the plan is safe and effective for your individual needs.
You could start with a program that includes a mix of weight-bearing and resistance exercises. Here is a sample plan:
1. Warm-up: Start with 5-10 minutes of light cardio such as brisk walking, cycling or jumping jacks.
2. Squats: Squats are great for building bone density in the hips and legs. Aim for 2 sets of 12-15 repetitions.
3. Lunges: Like squats, lunges help build bone density in the lower body. Aim for 2 sets of 12-15 repetitions on each leg.
4. Push-ups: Push-ups are a great upper body exercise that can also help build bone density in the arms and shoulders. Aim for 2 sets of 10-12 repetitions. You can use your knees until you build up strength to balance on your toes.
Squat
Lunge
Push Up
5. Dumbbell shoulder press: These strengthen the arms, shoulders and back. Aim for 2 sets of 12-15 repetitions using 1kg or 1.5kg weights to begin with.
6. Plank: Planks are a great core exercise that also help build bone density in the spine. Aim for 2 sets of holding the plank for 30-60 seconds.
7. Cool-down: Finish with 5-10 minutes of stretching to prevent injury and promote flexibility.
Shoulder press
Plank
Cool down
It’s important to start with light weights and gradually increase the weight as your strength improves. Rest for 1-2 minutes between sets to allow your muscles to recover. And remember to listen to your body and adjust the plan as needed!
Joining a gym would be ideal as you could have a tailored plan created for you or you could join classes, which are a fun way to do exercise.
If money is a constraint, there are many, many free classes on YouTube. Some of our favourite channels for exercise routines are FitnessBlender and GrowingAnnanas.
Evidence-based workout tips
In the video “Evidence-Based Workout To Maximize Your Strength,” the Dr Brad Stanfield gives an overview of 11 evidence-based methods to maximise muscle strength taken from a review by a well-respected professor of exercise science, Dr Brad Schoenfeld.
- Focus on compound exercises that involve multiple muscle groups. Examples would be the squat, deadlift, and bench press.Â
- Use progressive overload to challenge your muscles and stimulate growth over time.Â
- Vary your training volume and intensity to prevent adaptation and plateauing.
- Use proper form and technique to avoid injury and maximize muscle activation.
- Incorporate both heavy and light training to build strength and endurance.Â
- Use rest periods strategically to optimise recovery and performance.Â
- Follow a training program that changes the volume and intensity of the weights being lifted over time.Â
- Eat nutritious food and hydrate your body to support muscle growth and recovery.Â
- Incorporate adequate warm-up and cool-down activities to prevent injury and improve performance.Â
- Make sure to do mobility and flexibility exercises as part of the routine to maintain joint health and your range of motion.Â
- Be patient and consistent because building strength takes time and effort.
- 1. 5KG, 3KG & 5KG Pairs.
- Tone Your Arms & Upper Body.
- Versatile Workouts.
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Conclusion
The bottom line is that resistance training is really important as you get older to protect your bones, whether you use hormone replacement therapy (HRT) or not. The Seeoran team are big fans of HRT but whether to replace your hormones or not is a decision you have to make yourself.
It is hard to get into the habit of training if you haven’t been doing any – but, like any habit, after a while it becomes your new normal. You also will feel really good post-workout!
We think that resistance training is a must because, not only does it have numerous health benefits, but it also gives your body much better definition. If you do regular resistance training you will be healthier and both look and feel better. We think it is a no-brainer!
What do you think about resistance training? Do you do it? Do you believe it has all of the potential benefits that we listed above?