Stronger Bones, Stronger You: How Strength Training Supports Bone Health as We Age
Strength Training: A Powerful Tool for Supporting Bone Health
When many people think of strength training, they imagine building muscle, improving fitness, or boosting cardiovascular health. But strength training offers another powerful—and often overlooked—benefit: improved bone health. As we age, this becomes increasingly important for maintaining independence, mobility, and overall well-being.
Understanding Osteoporosis and Its Connection to Muscle Health
Osteoporosis is a common condition in older adults, characterized by decreased bone density and an increased risk of fragility fractures. Closely linked to osteoporosis is sarcopenia, a condition involving the loss of skeletal muscle mass, strength, and function.
These conditions are closely connected because muscles and bones work as a team—they share anatomical, metabolic, and chemical pathways. When muscle strength declines, bone health often follows, making it essential to consider both together.
Why Strength Training Matters
Exercise—particularly resistance training—has consistently been shown to be one of the most effective ways to counteract age-related declines in both bone and muscle mass.
Resistance training may include:
- Body weight exercises
- Free weights
- Resistance bands
- Cable or weight machines
As muscles contract and generate force, they create beneficial stress on the bones. This stimulates bone-building cells and helps maintain or improve bone density over time.
Simply put: strong muscles support strong bones.
How to Begin a Strength Training Routine
You don’t need to be a lifelong gym-goer to benefit from strength training.
Physiotherapists and Kinesiologists can perform personalized assessments and develop targeted exercise programs tailored to your health status and goals—especially helpful for individuals with osteoporosis or those concerned about injury prevention.
Make sure to read to the end for a video demonstrating simple resistance exercises to get you started!
Take the First Step Toward Stronger Bones
Ready to build strength, confidence, and healthier bones? Here are three ways to get started:
- Book an Assessment: Schedule an appointment with one of our Physiotherapists for a customized strength and bone-health program.
- Join a Beginner Strength Class: A safe, supportive environment to learn proper technique and gradually build strength—perfect for those with osteoporosis or new to resistance training.
- Try Our Starter Exercise Routine: Watch the video included below and follow along at your own pace to begin building foundational strength today.
Your future mobility, independence, and confidence start with a single step. Let’s take it together.
