Hey ladies! It’s coach LeighAnn from Relentless Performance here in Farmington, CT! I’ve been hearing more and more women express concerns about bone health as they age. The truth is, the statistics are startling: “About 200 million people have osteoporosis. In the next three decades, the number of people with this disease is expected to increase by up to three times. Women have a lower [bone mineral density] and a higher risk of fractures from falls due to the reduction in estrogen and the occurrence of menopause” (Linhares DG, et al.).
Those numbers are staggering! And a little daunting if we’re being perfectly honest.
But here’s the good news—there’s a powerful, natural way to slow the onset of osteoporosis and even reverse some of its effects: resistance training! That’s where I come in.
Understanding Osteoporosis
Before diving into how resistance training can help, let’s take a quick look at what osteoporosis is. Osteoporosis is a condition where bones become weak and brittle, making them more susceptible to fractures. This is particularly concerning for women because, as we’ve previously discussed, they are at a higher risk due to hormonal changes after menopause, which accelerates bone density loss.
The Science Behind Resistance Training and Bone Health
Resistance training, or strength training, involves exercises that cause your muscles to contract against an external resistance. This resistance can be in the form of weights, resistance bands, or even your own body weight. What many don’t realize is that while resistance training is fantastic for building muscle and increasing muscle strength, it also plays a crucial role in maintaining and even maintaining and increasing bone density. “…resistance exercises alone, even when not associated with drug therapies, are effective in reducing the loss of [bone mineral density] in women with osteoporosis” (Linhares DG, et al.).
When you engage in resistance training, the stress placed on your muscles also places stress on your bones. This stress acts as a signal for your body to produce more bone-forming cells, thereby increasing bone density. “Activities performed in weight bearing, including high impact and endurance mechanical components, are more effective in increasing the [bone mineral density] of limited or non impact exercises. In fact, [bone mineral density] is on average higher in athletes with sporting activities involving jumping (volleyball, basketball ball rugby, soccer, and martial arts) compared to those who do not have these mechanical characteristics, such as swimming, rowing, and cycling” (Benedetti MG, et al.).
Think of your bones like muscles—when you challenge them, they grow stronger.
Why Women Need to Prioritize Resistance Training
For women, the stakes are especially high. After menopause, estrogen levels drop, which speeds up bone loss. If you’re not proactive about your bone health, this can lead to a rapid decline in bone density, increasing your risk of fractures.
Resistance training isn’t just about preventing osteoporosis; it’s about empowerment. When you build stronger bones, you’re not only reducing your risk of injury but also enhancing your overall quality of life. You’re investing in your future self, ensuring that you can continue to lead an active and independent life well into your golden years.
The Benefits Beyond Bone Health
The benefits of resistance training extend far beyond just bone health. As you build muscle, you improve your metabolism, increase your strength, and enhance your balance and coordination—all of which are essential for maintaining a healthy, active lifestyle as you age. Plus, resistance training has been shown to improve mental health by reducing symptoms of anxiety and depression, making it a holistic approach to well-being.
In a systematic review put together by Linhares DG, et al., it was determined that “Physical exercise involving multicomponent training in women with osteoporosis can improve [bone mineral density], strength, flexibility, balance, functional fitness, and [quality of life], and reduce the risk of falls…. The results showed the importance of applying different forms of physical exercise as a treatment for osteoporosis in older women. Therefore, a physical exercise program that aims to stimulate different physical qualities in training sessions can promote musculoskeletal health and [quality of life] in this population.” In the end, improvements in all of these categories is exactly what we want in all of our clients! And in order to do so at Relentless Performance, we have spent years understanding exactly how to put together safe and effective resistance training programs to fit all of our populations. Not just to set them up for success for their current sport, but to start to prepare them for the rest of their lives. As we know, it is never to early to begin this process!
Getting Started: How to Incorporate Resistance Training into Your Routine
If you’re new to resistance training, don’t worry—you don’t need to start with heavy weights or complicated routines. Here’s a simple plan to help you get started:
1. **Bodyweight Exercises:** Start with basic bodyweight exercises like squats, lunges, push-ups, and planks. These exercises are effective and can be done anywhere.
2. **Resistance Bands:** Once you’re comfortable with bodyweight exercises, consider adding resistance bands to your routine. These are great for adding extra resistance without the need for heavy equipment.
3. **Weight Training:** As you progress, start incorporating free weights like dumbbells or kettlebells. Focus on exercises that target major muscle groups, such as deadlifts, bench presses, and rows.
4. **Consistency is Key:** Aim to do resistance training at least two to three times a week. Remember, consistency is more important than intensity. It’s better to start slow and build up gradually.
5. **Professional Guidance:** If you’re unsure where to start or how to properly perform exercises, consider working with us! At Relentless Performance, we specialize in creating personalized resistance training programs that align with your fitness goals and ensure you’re doing exercises safely and effectively.
In truth, if you’re looking to make significant changes, you have to be able to work within the right dosage. We all have to start somewhere! But research proves that there is a specific response type that needs to be acknowledged. “The bone in menopausal age can be significantly increased by a regime of strengthening exercises with ‘high-load low repetitions’ but not by a regime of resistance exercises with ‘low-load high repetitions.’ The peak load exerted seems to be therefore more important than the number of repetitions on the increase in bone mass in menopausal women” (Benedetti MG, et al.). While beginning with bodyweight or banded exercises at home is a great way to get started, in order to really achieve the bone mineral density that will ultimately provide the best quality of life, the use of heavier loads is proven to be not only more effective, but necessary in increasing bone mineral density. That is where we come indto play!
Call to Action: Invest in Your Future Today
Ladies, don’t wait until it’s too late to start thinking about your bone health. The best time to start resistance training was yesterday! But the second-best time is today. By incorporating resistance training into your routine, you’re taking a proactive step towards a stronger, healthier future.
At Relentless Performance, we’re committed to helping women in our community lead healthier lives! If you’re ready to take control of your bone health and build a stronger body, reach out to us NOW! We will create a customized resistance training program that fits your needs and helps you achieve your fitness goals. Remember, it’s never too late to start—but the sooner you do, the stronger you’ll be!
Final Thoughts
Osteoporosis doesn’t have to be an inevitable part of aging. With the right approach, you can slow its onset and even improve your bone health. Resistance training is a powerful tool in your arsenal, offering benefits that go far beyond just your bones. So why not start today? Your future self will thank you.
Resources
Linhares DG, Borba-Pinheiro CJ, Castro JBP, et al. Effects of Multicomponent Exercise Training on the Health of Older Women with Osteoporosis: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2022;19(21):14195. Published 2022 Oct 30. doi:10.3390/ijerph192114195
Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018;2018:4840531. Published 2018 Dec 23. doi:10.1155/2018/4840531