Resistance training, also known as strength or weight training, is one of the most effective non-pharmacological strategies to prevent age-related bone loss and support long-term bone health. This form of exercise involves progressive overload of weight or resistance, weight-bearing exercises such as squats, and compound movements that engage multiple joints and muscle groups. 

As we age, we naturally lose bone mass and increase risk of osteoporosis and osteoarthritis. Bone mineral density declines up to 30% between the ages of 20 to 80 years old, with women being at the higher end of this percentage (Singh, 2014). This significant reduction increases the risk of fracture through increasing fall risk. 

Resistance training helps slow this decline by enhancing bone density, structure, and strength. Such exercise is crucial throughout the lifespan, especially as we approach senior ages. Resistance training actually stimulates osteogenesis, which is the process of new bone formation. When we apply healthy stress to our bones by lifting weights or using resistance bands, our bones become denser and stronger as they learn to handle the increased load. Additionally, resistance training can improve the shape and structure of our bones while supporting them through increasing muscle strength (Hong & Kim, 2018). In return, we experience reverse bone loss! If you add resistance training in the form of group fitness, Falls Prevention Programs, personal training, or individual workouts 1-3 times/week, you will reduce your risk of falls and injuries, improve your posture and coordination, and protect your joints and bones from stress. 

Here at the Fitness Firm, we promote the importance of strength training and focus on providing services that support this form of exercise. Our personal trainers focus primarily on resistance training to help many members achieve a wide variety of goals. We now offer a Falls Prevention Program tailored to the senior population that works to progressively improve members’ stability, balance, and strength. The program is an educational group training environment that is designed to reverse age-related bone loss and improve overall bone health. If you or someone you know is experiencing instability, joint pains, or bone disease, it is never too late to start working to reverse the damage and improve your comfortability and safety in daily life!