Here’s why you need to lift and lift heavy!
we all hit the gym for different reasons: reducing stress, building strength, boosting endurance, increasing energy levels, keeping up with kids and grandkids, losing weight, improving appearance, gaining confidence, and more. Ultimately, these goals all contribute to one overarching theme: enhancing our quality of life.
- Strength: Being stronger makes daily tasks easier to handle.
- Endurance: Greater stamina allows for longer enjoyment of recreational activities with less fatigue.
- Weight Management: Maintaining a healthy weight and body composition is linked to increased longevity.
The Growing Concern: Bone Density
Among the many health considerations, bone density has become a significant concern. Bone density refers to the thickness, strength, and resilience of your bones. Statistics reveal that out of 10 million individuals with osteoporosis, 8 million are women, largely due to hormonal changes around menopause. Additionally, another 44 million people have low bone mass, putting them at future risk for osteoporosis.
Low bone density increases the risk of fractures, especially hip fractures, which are particularly dangerous. The mortality rate for women with hip fractures is currently higher than that for breast cancer. This is because hip fractures severely limit mobility, leading to numerous other health complications.
Strength Training: The Key to Improving Bone Density
The most effective way to improve bone density is through weight-bearing exercises, specifically strength training. However, it’s crucial to note that not all exercises qualify as strength training.
- Pilates: Great for muscles but not for bone density.
- Hot Room Exercise Classes: Excellent for sweat and endorphins but not for bone density.
- Peloton Workouts: Fantastic for cardio but not for bone density.
Effective Bone-Building Exercises
Improving bone density requires exercises that load the bones, preferably in a standing position to engage the entire skeleton. Here are three key exercises our male and female clients use to get stronger, build muscle, and maintain strong, dense bones:
- DeadliftsThis essential movement is vital for building strong women and strong bones. Aim to lift your body weight for 5 reps.
- Weighted CarriesSimple yet effective: hold a dumbbell or kettlebell in each hand and walk. Start with lighter weights for longer distances or heavier weights for shorter distances. Baseline: ¼ of your body weight in each hand for 2 minutes. Long-term goal: ½ your body weight in each hand.
- RuckingTake a heavy pack or back pack and hit the trail. While increasing distance is beneficial, adding weight is key for bone density. Rucking is an easy and comfortable method. For durable and comfortable packs, check out GoRuck.
Take Action Now!
Don’t wait until menopause or older to start focusing on bone density. Increasing bone density takes time, and it’s never too early to begin proper strength training. If you haven’t had a bone density scan yet, consider getting one to establish a baseline and make informed decisions for your health and longevity.
If you don’t currently train at a gym and have questions about starting a fitness program, we can help. Click here to book a free consultation.
Stay strong,
Tim.
