Bone Strength
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——A study in the Bone journal demonstrated that one year of resistance training (3x/week) had a significant impact on bone mineral density (BMD) and overall bone strength, which could help reduce the incidence of osteoporotic fractures.
Some of you may be saying, 'this doesn't apply to me as I am still young’. It is well understood that peak bone density is reached fairly early in life (20s-30s) and then hormonal changes (women) and increasing age (males and females) lead to decreases in BMD. Even if you are young, now is the time to maximize bone density through proper training and nutritional habits as these may help reduce your risk of fractures later in life.
If you haven't already, strongly consider adding resistance training to your exercise program as the benefits to the musculoskeletal system are numerous. The program does not need to be complicated either.
The video showcases the resistance exercises that were used in the study. Find the appropriate load for yourself and give them a try.
Squat
Deadlift
Bent-Over Row
Calf Raise
Shoulder Press
Lunges (not shown)
Hinton PS, et al. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial. Bone. 2015.
