08/20/2026
Hopefully by now you know that consistent strength training can help you build strong bones as well as strong muscles. 🦴
Training that is progressively challenging and that loads your skeleton is most effective for building your bones (barbell squats, deadlifts and the overhead press).
In addition, including some explosive exercises (jumping, olympic weightlifting, or playing a high impact sport) can help load your bones and increase bone mineral density in other ways.
While it’s best to start young and keep training for life, it’s never too late to start. 👵
In fact, the recent LIFTMOR study (2018) and STOP FRACTURE (2025) studies demonstrated that even older women with osteoporosis and osteopenia could safely perform rigorous strength training that included the back squat, deadlift and overhead press and increase their spine and hip bone mineral density by 3-4 percent in the process. 🏋️♀️
These studies help to refute the previous recommendations that people with severe bone loss should avoid high intensity resistance training. In fact, they show that high intensity resistance training can help people build stronger bones at any age.
No matter your age and ability level, I hope you consider starting a structured strength training program so that you can maintain your bone health and independence for life. 🙌
