One major benefit of weight training is its ability to improve bone density. This becomes increasingly important the older we get, as hip fractures are one of the main reasons for nursing home admissions. Post-menopausal women are at the highest risk for low bone density, because of their decreasing Estrogen levels.

 

Estrogen is not only an important sex hormone, it also helps build and maintain bone mass. Therefore, lower Estrogen levels mean a higher risk of reduced bone density and Osteoporosis. The same goes for men with low testosterone which also has a positive effect on bone density.

 

Old people in general, even with healthy hormone levels, are also at high risk of weak bones because when you’re young, bone loss is balanced and in some cases exceeded by new bone tissue generation. But as we age, bone tissue losses increase and outpace the creation of new bone.

 

That doesn’t mean of course that you should neglect your bones if your not in one of these groups. The stronger your bones are today, the more you can lose over time without feeling any negative
consequences.

 

How does strength training/resistance training counteract bone loss?

 

Basically, resistance training supports our bones through a process known as bone remodeling. The stimulus the body receives during the training will lead to bone osteoblasts, which are cells that rebuild bones. Some of this stimulus can be achieved through aerobic exercise, but this will mainly target the legs and lower body.

 

To aid all the bones throughout your body resistance training is the ideal way to ensure total-body bone health.