In this blog we will explore how Strength Training can help fight the development of Osteoporosis.
What is Osteoporosis?
Osteoporosis is a medical condition which over time leaves bones brittle and fragile and susceptible to long lasting injuries. Advanced stages of Osteoporosis means the bones can become so brittle that any mild fall can lead to broken bones. Osteoporosis mainly develops due to hormone imbalances such as low estrogen in women and low testosterone in men. It also develops in people with nutritional deficiencies such as a lifelong lack of calcium and vitamin D limits your body’s ability to build and maintain bone density. Prolonged physical inactivity or a sedentary lifestyle increases the rate of bone loss. I myself have witnessed the struggles of osteoporosis with my mother being diagnosed with it for the past few years.
How does Strength Training help?
- Strength training forces muscles to pull against bones. This stimulates bones to create new bone building tissues. It also strengthens muscles around joints. The physical stress of lifting weights triggers bones to create new minerals leading to more bone density.
- Prevents falls and mitigates damage from falls and injuries. More muscle and strength means more balance and the ability to absorb injuries and falls better if they do occur.
- Improves posture. Better posture means better body mechanics and less stress on vulnerable bones and joints such as in the spine and hips.
Moves to implement
In my training gym we focus on full mobility and compound lifts. Barbell exercises such as the Squat, Deadlift, Bench Press, and Overhead Press provided the training stimulus for bones to become strong. Here are some exercises that are fantastic for building full body strength and applying the right pressure on bones. All of these should initially be done with a trained professional to ensure proper form.
Squats: The squats are a classic must do exercise for full body muscular and skeletal involvement. The squats engage almost all muscles and all lower body joints. Make sure your feet point slightly outwards at a 30 degree or so angle and the knees track wide over the feet to give your hips room to squat low. A healthy hip drive backwards takes pressure off of just the quads and adds emphasis on the glutes and hamstrings. If mobility is an issue do what you can and start with half squats (going to a depth your body is comfortable with).
Deadlifts: Lifting heavy weights from the ground is a fantastic way to build base strength in the legs and posterior chain. The deadlifts target all leg muscles especially the hamstrings, the back muscles, core, and are great for full body skeletal engagement. Deadlifts should not be done on their own (at first), have a trained professional show you the form as the deadlift is the most misunderstood and hardest exercise to learn.
Over head press: Pressing a heavy barbell above your head with correct form is a great way to develop strength in the upper body especially the shoulders. The bones that will benefit are the spine and bones in the arms and shoulders. There is a balance aspect to this exercise in which the core and legs are also involved making the overhead press a full body exercise. It’s important to keep the elbows slightly in front of the bar when lifting to avoid shoulder impingement.
Whether you are at risk or not of osteoporosis, Strength Training is a must do. When you compare it with other types of exercise such as running, yoga, or pilates, strength training rises above these when it comes to applying the amount of pressure needed for bones to become denser and stronger.