Strength Training: The Key for Preventing and Managing Osteoporosis
Osteoporosis is a medical condition characterized by weakened bones, increasing the risk of fractures and breaks. This occurs due to a reduction in bone density and structural deterioration of bone tissue that is generally associated with aging making it more prevalent in older populations.
Strength training plays a crucial role in both preventing and managing Osteoporosis. For those at risk, regular strength training helps to build and maintain bone density, thereby reducing the likelihood of developing osteoporosis. For individuals already diagnosed with the condition, strength training helps slow the progression of bone density loss, enhances muscle strength, and improves balance and coordination, which collectively reduce the risk of falls and fractures. Moreover, strength training boosts overall physical function and quality of life, making it an essential component of Osteoporosis care.
Benefits of Regular Strength Training / Resistance Exercise
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Increase Bone Density
Strength training has been shown to increase bone density, and decrease the chance of fractures in several studies. In a recent study, published in Journal of Bone and Mineral Research, postmenopausal women who participated in resistance training showed significant increases in bone density when compared with those who didn't 1. Strength training increases bone density by stimulating the cells that form bones.
Regular resistance exercise also acts to slow down bone loss and helps to maintain bone density. Strength training is recommended by the National Osteoporosis Foundation as an important component in a program to prevent osteoporosis.
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Increases muscle mass and strength
Strength training builds and maintains muscle mass which helps support bones and joints. Stronger muscles significantly reduce your risk of falling and getting injured. A study published in the Osteoporosis international journal found that resistance training increased muscle strength significantly in older adults. This in turn reduced their risk of falling.
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Increases balance and mobility
Strengthening muscles, particularly those in the torso, legs and hips enhances overall stability. Stronger muscles provide better support for the joints and spine, reducing the likelihood of falls and improving posture.
Regular, progressive resistance exercise also enhances the communication between the nervous system and muscles. This improved neuromuscular coordination helps in more precise and controlled movements, which are essential for maintaining balance.
Additionally, strength training can enhance the range of motion and flexibility of joints by strengthening the muscles around them. This helps in smoother and more efficient movement patterns, improving overall mobility.
In a study that was published in the Journal of Aging and Physical Activity, older adults who engaged in resistance training showed better mobility and balance than those who didn't.
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“Cardio” or, aerobic exercise is not sufficient
Aerobic exercise has many great benefits and, depending on the activity, can contribute to marginal improvements or maintenance of bone density. However, regular resistance exercise is far superior in effectiveness, efficiency and safety in the long run.
Challenging and progressive resistance exercise loads the bones in a safe manner and the stress from this form of exercise is what causes the bones to adapt in a way that makes them stronger and more resilient to fractures.
The most recent evidence points to the fact that the loads (weights used) must get progressively heavier in order to maximize the results of maintaining and improving bone density.
Where to get started
Whether you are focused on prevention or are currently managing Osteoporosis, resistance exercise / strength training is ‘non-negotiable’. The trick is finding a way to do it safely, consistently and progressively.
Our certified trainers at OneUp Fitness are experts in creating strength training programs that meet your specific needs. Our focus is on safe, effective workouts that promote bone health, and muscle strengthening.
We invite you to reach out to us and schedule a free, one hour fitness consultation with one of our
expert, educated personal trainers to discuss your goals and to learn more about how we can help you
keep your bones strong as you age. You can click here or call us at