Now, I’ll admit that the title of this article makes things seem a little edgy. “The effects of resistance training on bone density” can be a mouthful of a topic, but don’t worry, it’s a great one!
You might even be wondering what the definition of “resistance training” is and what it has to do with bone density of all things!
The answer isn’t as crazy as it sounds, for sure, but this information I have for you today is pretty important to anyone who regularly exercises or plans to.
Now, let’s jump in:
An Introduction To Our Topic
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Resistance training is more commonly known as “weightlifting”.
My guess is that just about everyone knows what weightlifting is. Fancy people use the term “resistance training” because it encompasses more than just weights, so saying weightlifting you’re not involving all that you should into the conversation. It’s a little bit of a technicality but hey: that’s life.
Okay, so speaking of technicalities: the technical definition of resistance training is:
“A form of physical activity that involves contracting muscles against external resistance, such as weights or resistance bands.“
What Are The Benefits Of Resistance Traning?
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There are numerous health benefits to doing this kind of training. Time and time again it’s been shown to benefit older adults. This training:
- Increased muscle mass
- Improved muscle strength
- Enhanced physical function.
And now, let me make a connection here:
Resistance training has also been found to have positive effects on bone health.
Both bone density is improved and fracture risk is reduced when men and women participate in this type of training at a regular rate.
Don’t Laugh At Me But… What Is Bone Density?
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As you might suspect, it does have to do with how dense or hard your bones are, but there’s a little more to it than just that:
Bone density really refers to the amount of mineral matter per square centimeter of bone tissue. The amount you have correlates to how strong your bones are.
As we age, our bones naturally lose density and weaken, increasing the risk of fractures and other bone-related injuries. However, research has shown that the effects of resistance training on bone density can help to slow down or even reverse this process by stimulating the bones to become denser and stronger.
Show Me The Research
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One study conducted on postmenopausal women found that those who participated in a resistance training program had significantly increased bone mineral density in their lumbar spine and hip regions, compared to those who did not participate in the program.
This benefit of bones becoming more dense the more we exercise doesn’t fade with age. There’s very little indication that age has much effect on this particular process!
In addition to improving bone density, researchers have also found that resistance training reduces fracture risk in older adults.
A systematic review of studies on the effects of resistance training on bone health in older adults found that it was associated with a lower risk of fractures, particularly in the hip and spine regions.
This may be due to the fact that resistance training improves not only bone density, but also muscle strength and balance, which can help to prevent falls and related injuries.
So Much Reward! But What Are The Risks?
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Yes and while there are tons of positives in doing this, there are also some potential risks that we’ve got to come to terms with and keep in our minds if we’re going to consider beginning any sort of resistance training:
The name of these kinds of risks is a long one: “musculoskeletal”.
These are injuries like strains, sprains, and fractures, particularly if proper form and technique are not maintained.
You’ll notice plenty of other people doing their routines with improper form and seemingly not getting injured – don’t do that! I want to stress that, if you’re new to resistance training – or you’ve been doing it for some time but aren’t sure if you’re doing it right – to start with light weights or resistance bands and gradually increase the intensity and duration of the training program.
Always make sure that what you’re doing is going to be the best thing for your growth and overall health.
And with that, happy training!