Strength training, weight-bearing exercise, and impact exercises improve bone density through “mechanical loading”, a process that stimulates bone growth and remodeling. Here’s how it works:
(A Good) Stress on Bones
When you lift weights or perform resistance exercises, your muscles pull on your bones. This creates stress or tension on the bone tissue – this stimulates osteoblasts.
Osteoblast Activation
In response to the good stress of exercise, your body activates cells called osteoblasts. These are the cells responsible for building bone. They increase the mineral density of bones by laying down more calcium and other minerals. While you can supplement with minerals to help improve bone health, exercise actually tells the minerals, like calcium, to go to the bone!
Bone Growth Hormone Boost
Strength training also boosts hormones like growth hormone, testosterone, and IGF-1, all which play a role in bone growth and maintenance.
Balance and Fall Prevention
Strong muscles improve balance and coordination, reducing your risk of falls and fractures — a major concern, especially with age.
Types of Strength Training for Bone Health
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Weight-bearing exercises: walking (dancing, climbing stairs, etc.), squats, lunges, lifting weights (even light ones!)
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Resistance training: machines, free weights, resistance bands
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Plyometric or impact work: jumping, rebounding (jumping on a trampoline), jumping rope
Message any coach in your MuuvWell program to learn more about improving your bone density. You can also check out our MuuvWell Bone Density Program, which covers exercise, nutrition, and lifestyle for healthy, strong bones – just message a MuuvWell coach or check out “Packages” in the web version of your MuuvWell program!
Written by: Stephanie Anklan, Registered Dietitian
