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How much weight do I need to lift to build bone density?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Performing strength training (or resistance training) is a great way to increase your bone density-but you need to use enough weight so that your bones get the message.

How much is enough?

Make the weight heavy enough so that you can perform a maximum of 8 to 12 repetitions of the movement. For reasons we don't yet fully understand, this amount of resistance training-called "at threshold," in which your muscles fatigue to the point of failure at 8 to 12 repetitions-puts your bones under the stress they need in order to re-grow, maintain, and build their density.

A little goes a long way, too. Just 30 minutes of weight-bearing exercise a week is all you need to maintain and build your bone density-and impart a RealAge effect of making you nearly two years younger. And you needn't do it all at once; you can split the 30 minutes into three 10 minute sessions to gain the maximum benefit. You'll be reaping the benefits exponentially.
YOU: The Owner's Manual, Updated and Expanded Edition: An Insider's Guide to the Body that Will Make You Healthier and Younger

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.