How Does Resistance Training Prevent Osteoporosis?

Feb 15 2020

How Does Resistance Training Prevent Osteoporosis?

You already know that osteoporosis is common in women.

It’s true, but strangely many women don’t do much weight training even though it’s proven to strengthen bones.

With that disappointing fact in mind, let’s discuss the causes of osteoporosis and how women can fight back today.

As the old saying goes, an ounce of prevention is definitely worth a pound of cure with when it comes to osteoporosis and your bones.


 Causes of Osteoporosis

Did you know the cause of osteoporosis is in large part related to your dietary choices?

In order to prevent it, you need to have a steady supply of calcium in your diet.

However, you need to be sure than you don’t lack things such as magnesium, manganese, zinc, vitamin D and vitamin C.


Osteoporosis Prevention Tip: Make Wise Dietary Selections

Other than the obvious choices like dairy, you can also get calcium from foods such as almonds, green leafy vegetables, beans and sesame seeds.

When you are buying greens, the best ones to choose are things like kale and broccoli. The above food choices can definitely help you maintain your calcium levels.


Osteoporosis Prevention Tip: Avoid a Sedentary Lifestyle

Besides the diet, another important factor that causes osteoporosis is a sedentary lifestyle.

In order to increase your bone density, you need to lift weights or do some form of resistance training.

  • If you lead a sedentary lifestyle, it can result in both osteoporosis and muscle loss. But you can change this by doing some basic weightlifting or weight bearing exercises at least three times per week.
  • Exercise is also used as a repairing agent in osteoporosis treatment.
  • Additionally, bone density is very important as weak bones lead to fractures and stress. In fact, this gets more serious as people age, so it’s important to perform weight-training exercises from your early twenties and make it habit then.
  • Some of the best exercises are those that involve the large muscle groups. For example, the dead lift, squatting, pressing and pushing movements are the best ones to focus on.

Ladies, Fear Weight Training No Longer

Calling all women!

You will not get overdeveloped muscles from lifting weights. Without going into a ton of detail, women don’t have the genetic makeup or testosterone levels for this to happen.

They will simply get stronger and this will actually make it easier for them to lose fat. When this happens, women increase their muscle to fat ratio from strength training, which is also very important for remaining fit and healthy.

In other words, the more muscle that you create means more fat will be burnt. This happens because lean body mass (muscle) will speed up your metabolism and allow your body to burn more body-fat 24 hours a day.

Muscle is also important because it can slow down the aging process.

If you keep your body younger for longer, then you will increase your odds of avoiding osteoporosis and living a healthier life.


In summary, it’s critical that women consume a diet rich in calcium and train with weights in order to increase their bone density and strength.

  • For the best results, women should start weight training in their early twenties and keep it up.
  • However, if you start years later or even after you've been diagnosed, weight training will still be worth all your efforts in the fight against osteoporosis.

We Can Help You

Learn how our certified experts can design you an online exercise and nutrition workout geared for osteoporosis prevention and your personal fitness goals.

We can even help hold you accountable, if you’re struggling or have struggled with motivation or staying consistent.


Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.