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How to Increase Bone Density with Resistance Training

train Jul 20, 2023
Increase Bone Density with Resistance Training | Arangio

Gloria was full of life, energy, and that sparkle in her eyes that could light up a room.

She had conquered her 50s with grace and style, but little did she know that an unexpected foe was creeping up on her.

One evening, Gloria slipped and fell while dancing with her husband at a charity event. Now, normally, a tumble like that would be nothing more than a minor inconvenience, but not this time.

As she hit the ground, she felt something snap, and it wasn't just her ego. It was her hip, and that's when Gloria realized the importance of building bone density.

Your bones are like the foundation of a house. They provide support, stability, and protect your precious organs. But over time, especially for women, bone density starts to decline. It's like a sneaky thief that slowly steals away the strength from your bones, making them more fragile and prone to breakage.

Now, imagine you're building an actual house. You want strong, sturdy materials, right? Well, the same goes for your bones. Building bone density is like reinforcing those walls with steel, ensuring that they can withstand the test of time.

And for women, it becomes even more critical after the age of 40 because that's when the hormonal changes of menopause can accelerate bone loss. But fear not, building bone density is not an impossible task. It's all about leading a healthy, active lifestyle, and training smarter.

Progressive resistance training, aka lifting weights, is a fantastic way to strengthen your bones. Whether it's a box squat, pullup, or pushup, every rep counts.

Of course, you can't forget about nutrition. Calcium and vitamin D are like the dynamic duo of bone health. So, load up on dairy products, leafy greens, and fish to get your daily dose of these bone-boosting nutrients.

And don't forget to catch some rays, too. Vitamin D is synthesized in your skin when exposed to sunlight, so get outside and soak up that natural goodness.

Now, back to our friend Gloria. After her little mishap, she became a true warrior for bone health.

She embraced her new superpower with gusto, doing yoga, weightlifting, and embracing a diet rich in bone-loving foods. She even formed a bone health support group for women over 40, where they could share their struggles and triumphs while sipping on calcium-rich smoothies.

Gloria's story spread far and wide, inspiring women everywhere to take charge of their bone health.

Life is a grand adventure, and you need your bones to be strong and sturdy so you can keep exploring, laughing, and embracing all that it has to offer.

How to Increase Bone Density with Resistance Training

In this lesson, you'll dive deep into the realm of bone health and how resistance training can be a transformative tool for increasing bone density.

You'll learn the science behind bone remodeling, the critical role of resistance training, and practical strategies to maximize your skeletal strength. 

1. What is bone remodeling?

To grasp the significance of resistance training in bone density enhancement, you must first comprehend the process of bone remodeling.

Your bones are dynamic structures that undergo continuous cycles of breakdown and formation.

This remarkable process is orchestrated by cells called osteoclasts and osteoblasts, which respectively resorb old bone tissue and deposit new bone.

2. The impact of resistance training on your bones

Resistance training is a potent catalyst for bone remodeling. By subjecting our bones to mechanical stress through resistance exercises, you stimulate osteoblast activity, leading to enhanced bone formation. Moreover, resistance training triggers the release of growth factors and hormones, such as IGF-1 and testosterone, which further amplify the bone-building process.

3. Designing an effective resistance training program

Now that you understand the importance of resistance training let's delve into practical strategies for boosting bone density:

  • Selecting the Right Exercises: Incorporate weight-bearing exercises that target multiple muscle groups, such as squats, deadlifts, lunges, and push-ups. These compound movements engage various bones and stimulate growth throughout the body.
  • Progressive Overload: Gradually increase the resistance and intensity of your workouts over time. This progression challenges your bones to adapt and grow stronger.
  • Frequency and Duration: Aim for at least two to three resistance training sessions per week, allowing your body adequate time for recovery between sessions.
  • Variety and Adaptation: Regularly vary your exercises to engage different muscle groups and stress your bones from various angles. This approach prevents adaptation plateaus and promotes continuous bone remodeling.
  • Proper Form and Technique: Ensure you prioritize proper form to minimize the risk of injury and maximize the effectiveness of each exercise.

4. Optimizing nutrition for bone health

While resistance training plays a pivotal role in bone density, a comprehensive approach to bone health requires proper nutrition:

  • Adequate Calcium Intake: Ensure a sufficient supply of calcium through food sources like dairy products, leafy greens, and fish. Consider supplementation if needed.
  • Vitamin D: Optimize your vitamin D levels, either through safe sun exposure or supplementation, as this vitamin is essential for calcium absorption and bone health.
  • Protein Power: Consume high-quality protein sources such as lean meats, eggs, legumes, and dairy products. Protein is the building block of bones, promoting their growth and repair.
  • Essential Micronutrients: Maintain a balanced diet rich in vitamins and minerals, including magnesium, phosphorus, vitamin K, and vitamin C, which all contribute to bone health.

5. Lifestyle factors for strong bones

Beyond resistance training and nutrition, several lifestyle factors can augment bone density:

  • Weight Management: Maintain a healthy body weight to minimize excessive strain on your bones, reducing the risk of fractures.
  • Prioritize Sleep: Sufficient sleep is crucial for optimal bone health, as it allows for proper recovery and regeneration.
  • Reduce Stress: Chronic stress can negatively impact bone health. Engage in stress-reducing activities like meditation, yoga, or spending time in nature.
  • Avoid Smoking and Excessive Alcohol Consumption: Smoking and heavy alcohol intake have detrimental effects on bone health. Minimize or eliminate these habits for stronger bones.

You can pave the way for stronger, more resilient bones. Remember, consistency is key, and your commitment to this journey will pay dividends in the long run.


Resistance training stimulates bone formation by subjecting the bones to mechanical stress, triggering osteoblast activity and the release of growth factors and hormones that support bone-building. But to improve bone density you must follow a proven resistance training program, including appropriate exercises, progressive overload, frequency, variety, and proper form. You must also practice mindful nutrition and include calcium, vitamin D, protein, and essential micronutrients. Additionally, lifestyle factors such as weight management, sleep, stress reduction, and avoiding smoking and excessive alcohol consumption contribute to bone health. Moreover, consistency and commitment are crucial in achieving stronger and more resilient bones through resistance training.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.

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