Standard post published to 29 Again Custom Fitness at January 06, 2023 14:21
The average woman over the age of 45 can expect to lose about 2-5% of her bone density per year.
By the time you reach the age of 65, your bone density has likely decreased by about 30%.
This is bad because ...
About 50% of women over the age of 50 will break a bone due to osteoporosis. (according to the National Osteoporosis Foundation)
Fortunately ...
Strength training (you know, what we do at 29 Again) is one of the most effective ways you can combat bone loss.
That's because the tension that hard-working muscles put on your bones stimulate your bones to become denser and stronger.
One study found that postmenopausal women gained an average of 11% bone mineral density in the hip after three years of strength training.
[Yes, "11%" sounds unimpressive, but compare that to the typical loss of 2-5% per year. Be impressed 😉]
In another study, postmenopausal women trained with heavy weights twice a week, and increased spinal bone density by 3% and hip bone density by 13% in just 8-months.
From one of these studies:
"Contrary to current opinion, [resistance training with heavier weights than "typical" women use] was efficacious and induced no adverse events under highly supervised conditions ... ."
- American Society for Bone and Mineral Research
In other words ...
Real strength training is your best option for fighting and preventing bone loss.
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