Strength training's effects on bone density and osteoporosis risk


 Resistance training, usually referred to as weightlifting, has grown in popularity recently and it has won the acceptance of many and won their satisfaction. In order to work against resistance and increase muscle mass, this sort of exercise involves lifting weights or utilizing resistance bands. Weightlifting can significantly affect bone density and lower the risk of osteoporosis, even though it is frequently linked to greater muscular strength and size. We will examine the connection between weightlifting and bone health in this post, as well as how it can help lower the risk of osteoporosis.

Brief description of osteoporosis

Osteoporosis is a disorder that weakens, brittles, and makes bones more prone to breaking. It happens when bone resorption (the body's process of breaking down old bone tissue) outpaces bone production or when the body is unable to manufacture enough new bone tissue to replace the old, as a result, the bone density decreases, weakening and increasing the risk of fractured bones. Millions of individuals throughout the world suffer from osteoporosis, a dangerous disorder that can lower the quality of life and raise the risk of fractures and disability.

 How lifting weights impacts bone density

They have proven bone density to benefit from weightlifting. Lifting weights exposes your bones to a force that they must withstand, In order to improve the density of the bones, this force induces the formation of new bone tissue. Your bones will respond by forming more new bone tissue the more force we subjected them to, making them stronger and less prone to fractures.

 The density of the spine, hips, and upper arms, which are the body parts most prone to fractures from osteoporosis, can be improved with weightlifting in particular, This is so that the bones can be stimulated to build new tissue and gain density by applying the most stresses to certain parts of the body while lifting weights.

A recent scientific study found that weightlifting improves bone health in middle-aged men and lowers the risk of osteoporosis.

The researchers explained that men lose bone mass as they age, increasing their risk of osteoporosis as bones weaken and become more prone to fracture.

Approximately 16 million American men have low bone mass, and nearly 2 million women have osteoporosis.

The new study included 38 physically active middle-aged men with low bone mass. They did weightlifting and jumping exercises for 60-120 minutes per week and took vitamin D and calcium supplements.

The researchers discovered that weightlifting increased overall body bone mass, particularly in the vertebral body, in just six months and maintained this increase for a year. Those who did jumping exercises, on the other hand, only increased the density of their thigh bones.

Weightlifting programs, according to the researchers, lead to increased muscle strength. The study was recently published in the Journal of Bone, and American Health Day News recently reported its findings.

The Benefits of Lifting Weights for Osteoporosis

 Lifting weights can significantly lower the risk of osteoporosis. 

  • Weightlifting can help to make the bones stronger and less prone to fractures by increasing bone density. For elderly people who have a higher risk of osteoporosis due to age-related bone loss, this can be very helpful.
  • Weightlifting can also increase muscle strength and balance, which can lower the risk of fractures and assist prevent falls. This is crucial for elderly people since they may have a harder time keeping their balance and are more likely to fall. Weightlifting can assist to lower the risk of fractures and enhance the overall quality of life by enhancing muscle strength and balance.
  • Weightlifting has advantages for the body, but it also has advantages for the mind. Exercise has generally been demonstrated to elevate mood and lessen signs of anxiety and despair. Particularly, weightlifting can assist in raising self-esteem and confidence levels, which can improve general well-being.

Weightlifting Recommendations for People with Osteoporosis

  1.  It's crucial to see your doctor before beginning a weightlifting regimen if you have osteoporosis. Based on your unique needs and current health, your doctor can assist you in choosing the right sort of exercise for you.
  2. It's vital to start out cautiously while weightlifting with osteoporosis and gradually increase the weight and intensity of the exercises over time. This will ensure that we do not subject your bones to excessive stresses that could injure them and assist to lower the chance of fractures.
  3.  Exercises that target the body parts that are most prone to osteoporosis-related fractures, such as the spine, hips, and upper arms, should also be emphasized. Squats, deadlifts, lunges, and overhead presses are a few weightlifting exercises that focus on these areas.
  4. Additionally, it's critical to lift weights correctly in order to prevent injuries. This entails maintaining a neutral spine, moving slowly and deliberately, and avoiding quick motions.
  5. Finally, it's critical to incorporate a variety of weightlifting exercises into your routine in order to target various body parts and engage various muscle groups. By doing this, you can make sure that every region of your body receives enough force to benefit from greater bone density and a decreased risk of osteoporosis.

We can summarize the above in the following:

Lifting weights can significantly improve bone density and lower the risk of osteoporosis. Weightlifting stresses, the bones, which encourages the growth of new bone tissue, increasing bone density and making the bones stronger and less prone to fractures.

 Weightlifting is an essential component of general health and well-being since, in addition to its physical advantages, it can enhance balance, mental health, and muscle strength.

Before beginning a weightlifting program if you have osteoporosis, it's crucial to speak with your doctor. You should also start carefully and gradually increase the weight and intensity of the workouts over time.

Lifting heavy weights can significantly improve bone density and lower the risk of osteoporosis. B You may safely and efficiently include weightlifting to your regimen and benefit from all that it has to offer for your bone health and general well-being by following  the previous recommendation.


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2. World Health Organization (WHO). (2020). Osteoporosis. Retrieved from 

3. American Academy of Orthopaedic Surgeons (AAOS). (2021). Exercise and Bone Health. Retrieved from 

4. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). (2019). Resistance Exercise and Bone Health. Retrieved from

5. The American Council on Exercise (ACE). (2021). How Weightlifting Affects Bone Density. Retrieved from 

6. Mayo Clinic. (2021).Exercise and Bone Health. Retrieved from 

7. Harvard Health Publishing. (2019). Weightlifting and bone health. Retrieved from