Besides building muscle mass, pumping iron is also well known for building bone mass.  Aging brings about not only a loss in muscle mass but also bone mineral density.  If we want to avoid the brittle bone disease osteoporosis putting us at risk of fractures, using weights is a must to help slow down and possibly reverse this disease.

Some people avoid resistance training as they may feel they won’t be able to lift heavy weights. Anyone intimidated by the thought of having to lift heavy weights can take heart – a study from Penn State University published in the Journal of Sports Medicine and Physical Fitness, found that using even very light weights at a high number of repetitions is effective in improving bone mass in adults.  Participants in the study were randomly assigned to either lifting light-weights but at a high-repetition resistance-training program or to a program focusing on core exercises using no weights two to three times a week for 27 weeks.  When compared to baseline, the resistance-training group using light weights had significantly increased their bone mineral density in their arms, legs, pelvis and lumbar spine.

A larger study found that the most effective type of exercise intervention on bone mineral density for postmenopausal women was progressive resistance strength training.  It was suggested that lifting weights was a safe and effective way to prevent bone loss in this demographic group. 

Bone mineral density will decline with age unless we take steps to prevent that from happening.  If we allow our bones to weaken, this is a big factor leading to an increased risk of fractures.  Resistance training improves bone density by stressing bones.  When our bones are put under stress by lifting weights, this triggers specialized cells to build bone. Lifting weights is a weight bearing exercise helping to stimulate bones to grow thicker and stronger.  Think of building strong bones comparable to building a well-built house.  The more trusses and wall supports in place, the stronger the house will be being better able to withstand the forces of nature such as high winds. 

We want out bones to be the same way.  As the bones increase in density this helps reduce the risk of developing osteoporosis.  However, if osteoporosis sets in causing massive bone loss, our bones become weak and vulnerable to breaking from a fall or even from something as minor as sneezing. 

The good news is it is never too late to begin a strength training program aimed at increasing bone density.  Studies show that even older people age 65 and up can significantly increase the density of their bones when they have a regular weight lifting routine. 

No one wants to go through life scared of falling and breaking a hip due to weak bones.  That is why resistance training should be part of any exercise regimen aimed at achieving and maintaining our body’s muscles and bones.