5 strength moves for stronger bones
Key points
- Strength training for bone health can help maintain bone density and build muscles that support balance and mobility as you age
- Five strength exercises to include in a bone-health routine are squats, step-ups, push-ups, bridges with leg raises, and dumbbell shoulder presses
- Combine strength training with weight-bearing activity and balance exercises. Start with safe modifications, progress gradually, and check with your healthcare provider before starting, especially if you have osteoporosis or osteopenia
When most people think about strength exercises, they think about muscles. But strength training can be good for your bones too. Strength training challenges your bones and can support bone density, balance and mobility. Let’s take a deeper look at how.
Why strength training matters for bone health
Our bodies are breaking down and repairing damaged bone tissue from everyday wear and tear all the time. As we age, our bodies can’t repair and replace bones as fast as it breaks them down. This can lower bone density. Bone density is the amount of minerals, like calcium and phosphorous, that make up our bones.
Maintaining your bone density can lower the risk of developing bone disorders like osteoporosis, osteopenia and bone breaks as you age. With stronger bones, you can stay more mobile and active, which is important for staying healthy over time.
Strength training strengthens both bones and muscles. A well-rounded routine for bone health should include weight-bearing movements, balance work and, most importantly, safe progression. Try these five strength-training moves to help stay on top of your bone health.
Always check with your doctor before starting a new fitness routine. If you live with osteoporosis, osteopenia, recently broken bones or issues with balance, get safety guidance from your provider before you get started.
Squats
Squats target the hips, thighs, glutes and core. These muscles are key areas for lower-body strength, mobility and balance.
If you need support, you can hold on to a countertop or sturdy piece of furniture. If you don’t feel like you can go all the way down, go only halfway down until you build enough strength to go lower.
Step-ups
Step-ups help build leg and hip strength using functional everyday movement, like climbing stairs.
For support, hold on to a railing or sturdy piece of furniture. Start with a lower platform and then progress to something higher as you get stronger.
Push-ups
Push-ups strengthen the chest, shoulders, arms and core.
If doing a full push-up feels impossible, try doing them with your knees down. You can also try using an elevated surface underneath your hands, like a workout bench.
Bridge with leg raises
This exercise strengthens muscles that keep your lower body stable. You may feel it in your hips, hamstrings (back of your thighs), abs or glutes.
If doing the leg raises feels like too much, start with a lower height. You can also start with just doing bridges until you feel strong enough to lift your legs.
Shoulder press with dumbbells
This exercise strengthens the shoulders, arms and upper back. These muscle groups help with upper body strength and posture.
If lifting both arms feels like too much, lift one arm at a time. Start with lighter weights and use heavier ones as you start to get stronger. If you don’t have dumbbells, try something heavy with a handle, like a frying pan or a jug of water.
FAQs
How does strength training help bone density?
Strength training puts stress on bones as your muscles work against resistance. Strength training also builds muscles that support balance and mobility.
What strength exercises can support bone health?
Resistance and weight-bearing exercises support strong bones. You can start with exercises like squats, push-ups, step-ups, bridges with leg raises, and shoulder presses with dumbbells. A well-rounded bone-health routine also includes weight-bearing activities and balance exercises.
Can you do strength training for bone health without weights?
Yes. Body-weight exercises, such as squats and push-ups, use your own weight as resistance and can be part of a bone-health routine. You can modify these moves by holding a sturdy surface during squats or placing your hands on a workout bench for push-ups. Start with a version you can do safely and progress as you get stronger.
Is strength training safe if you have osteoporosis or osteopenia?
Strength training may be part of an exercise plan for osteoporosis or osteopenia, but the right exercises depend on your needs. Talk with your healthcare provider before starting a new routine, especially if you have recently broken a bone or have balance problems. Your provider can help you choose safe movements and modifications.
Main takeaway:
Strength training for bone health can help maintain bone density and build muscles that support balance and mobility as you age. Combine strength exercises with weight-bearing activity and balance work. Check with your healthcare provider before starting a new routine, especially if you have a chronic condition or a bone disorder.
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