How effective is strength training at increasing bone density?

Strength training can be very effective at increasing bone density - even in older adults.  By placing controlled stress on your bones, strength training increases bone density and reduces the risk of osteoporosis.

In addition, regular strength training contributes to better balance and helps reduce the risk of joint injury.

Study after study reinforces the positive link between muscle-strengthening and osteoporosis prevention in women. In findings from Medicine and Science in Sports and Exercise, researchers confirmed a significant, progressive relationship between total weight lifted by calcium-replete postmenopausal women and an increase in bone density. Especially with more women opting not to use hormone replacement therapy, resistance exercises can fill in the gap to help boost bone mass and keep bones strong and fracture free.

Strength training, especially weight training is extremely effective for improving and increasing bone density even in older and elderly populations. Strength training helps increase the load or weight placed on your bones. When a weight or load greater than gravity is placed repeatedly on your bones, they react to the stress by getting bigger and stronger. This is called weight bearing exercise and is the best way to improve and protect your bone density. The NASM recommends engaging in resistance and strength training a minimum of 2-3 times per week to maximize protection for your bones.