Can I Build Bone with Exercise?
I want to start 2024 by addressing the most frequent question I get about osteopenia and osteoporosis:
Single leg lunge with added bone strengthening by adding Dumbbells at shoulder level
Can I build bone with exercise?
There are so many factors that go into your bone health.
One of the first things to consider is how strong your bones got before you turned 25. I have heard osteoporosis referred to as a young person's disease that shows up decades later.
If you had access to good food and participated in sports, your bones had a good chance of getting to peak density. You started in a good place.
Unfortunately, many women did not maximize their bone in their early years and are paying the price now.
But that doesn't mean you can't make gains now if your bone is loaded correctly and your diet includes the building blocks of bone.
Why doesn't everyone in the medical community know this and recommend weight training?
The truth is that very few studies have been published that focus on strength training for women with bone loss. Osteopenia and osteoporosis research is still in its infancy.
When the science isn't there, conflicting and confusing information comes out. Some women have been told not to lift anything, to avoid activities that put them at any risk of falling, and to be sedentary.
This is the opposite of what the research says is needed to build bone and keep it strong.
Here is the latest study "The effects of high velocity resistance training on bone mineral density in older adults: A systematic review" published on Dec. 7th, 2023. I think it represents the future of osteoporosis and osteopenia management.
This study pushes the boundaries of what exercise for older adults looks like.
High-velocity resistance training? Wow, that is a step in the right direction about how to approach bone loss.
No more kid gloves, let's work those muscles and bones!
The authors found that bone mineral density improved in the spine, the femoral neck, and the total hip with high-velocity resistance training. This is a different type of exercise than resistance training. The weights tend to be bigger, and more explosive or faster movements are encouraged. It was a systematic review, so the protocols were varied.
I love how this study supports a higher level of training and suggests we can be more aggressive with the treatment of bone density issues.
I think we will continue to see more studies like this. And with the research, the specific exercise protocols will be published, and we will have more options for women beyond just recommending medication.
Quick summary:
If you want more gains in your bone strength, you need to gain muscle strength and to do this, you need to overload the muscle.
You need twice-a-week strength training and you need to keep it up long-term (6 months plus).
You will lose your gains after six months if you stop completely.
An initial higher-intensity program can help you make gains, but you need to keep a moderate program going long-term to keep your benefit.
OK, that's it. If you would like to start an exercise program you can do at home - be sure to join my next Strong Women, Strong Bones program. In four weeks, you will learn how to lift weights even if you have never touched a weight before. We also work on safe yoga poses, balance challenges and nutrition. I hope you join me.
Andrea Trombley PT, DPT
Reference:
Haque, I., Schlacht, T. Z., & Skelton, D. A. (2023). The effects of high velocity resistance training on bone mineral density in older adults: A systematic review. Bone, 179, 116986. Advance online publication. https://doi.org/10.1016/j.bone.2023.116986