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Improve Bone Health With Strength Training

strength training

strength trainingThere are cells in the bones called osteoclasts and osteoblasts that are responsible for this process. It is a process that is dependent on hormonal signals. When you perform weight bearing exercises, like strength training, your body sends and receives signals that tell your bones to bulk up too. After all, they need to be able to support your activity.

Study after study has shown that strength training is one of the best exercises to not only build bone density before age 30 but to reduce bone loss after 30 and well into your final years. In short, start strength training today and plan to continue for the rest of your life to maintain healthy bones.

Relax – You Don’t Have to Go to the Gym

You don’t have to go to the gym to enjoy strength training. You can perform it right in the comfort of your own home. Begin with bodyweight exercises like push-ups and squats.

Create a simple home program with body weight exercises and focus on that for a month or two. When you begin to feel more confident, or perhaps bored with your routine, you can add small dumbbells or buy plates at your sporting goods store.

Ease Into It

Strength training is safe when you perform the movements properly and when you take it slowly. You don’t want to try to press your body weight when you’ve never performed an overhead press before. Take it slowly and gradually increase your weight.

Get Feedback

One of the benefits of going to a gym or taking a course is that you get feedback from a trainer. They’ll help you improve your form and may be able to give you a program that you can do on your own. Also, when you sign up for a class, you’ll be amongst others who are beginners just like you. It can be a fun and supportive environment.

Strength training is fun and it’s an exceptional way to build and maintain strong and healthy bones. If you’ve never considered it, give it a try. Don’t worry about getting bulky. Unless you have the genetics for it and lift weights several hours a day, that’s just not going to happen. You will, however have the reassurance that you’re doing the very best for your body and your bones.

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