Resistance training, also known as strength training, is a type of exercise that involves working against a force, such as weight or resistance bands, to build muscle strength and endurance.
While resistance training is well-known for its ability to improve muscle mass and strength, it also has numerous benefits for your skeletal health.
Research has shown that resistance training can increase bone mineral density (BMD), which is the amount of minerals, such as calcium and phosphorus, that make up your bones. This is important because BMD is a key determinant of bone strength and can help prevent osteoporosis, a condition that weakens bones and increases the risk of fractures.
Resistance training works by placing stress on your bones, which signals your body to increase bone production and remodeling. This stress can come in the form of weight-bearing exercises, such as squats and lunges, as well as exercises that involve pulling or pushing movements, such as rows and push-ups.Additionally, resistance training can improve your balance, coordination, and posture, which can help reduce the risk of falls and fractures. This is particularly important for older adults, as they are more prone to falls and fractures due to age-related changes in their bones and muscles.
When it comes to bone health, it’s important to note that not all forms of exercise are created equal. While aerobic exercise, such as walking and jogging, is important for overall health, it has limited benefits for bone health compared to resistance training.To maximize the benefits of resistance training for your bones, it’s recommended to perform weight-bearing exercises at least twice a week, with a focus on exercises that target major muscle groups, such as the hips, legs, back, and chest. It’s also important to progressively increase the weight or resistance used over time, as this will continue to place stress on your bones and promote bone remodeling.
In summary, resistance training is a powerful tool for building stronger bones and reducing the risk of osteoporosis and fractures. By incorporating weight-bearing exercises into your fitness routine, you can improve your skeletal health and enjoy the many benefits of a strong and healthy body.