Why Bone Health Is Sexy: The Crucial Role of Weight Resistance Training for Women's Bone Health
As we journey through our 30s, prioritizing bone health becomes paramount, setting the stage for a vibrant future through all life stages including our future perimenopause and beyond.
Enter weight resistance training: a powerful ally in fortifying bones, safeguarding against osteoporosis, and navigating the hormonal shifts we will experience in the next decade of our life. Let's delve into why every woman should embrace the iron and the science behind its transformative effects and why it should be a priority in your health journey.
Why Weight Resistance Training Matters
Did you know that women are at a higher risk of osteoporosis than men? This sobering fact underscores the importance of proactive measures to preserve bone density and strength. Weight resistance training, also known as strength training or lifting weights, offers a myriad of benefits beyond sculpting muscles. According to the latest research, weight resistance training is by far one of the BEST tools we have to reduce our risk of osteoporosis. (No magic supplement needed). Weight resistance training places stress on bones, stimulating them to adapt and become denser, ultimately reducing the risk of fractures and osteoporosis later in life.
The Hormonal Connection
As women approach perimenopause and menopause, estrogen levels decline, posing a significant threat to bone health. Weight resistance training steps in as a potent countermeasure, promoting the production of bone-building cells called osteoblasts while inhibiting the activity of cells that break down bone, known as osteoclasts. This hormonal dance preserves bone density, mitigating the bone loss accelerated by hormonal changes.
The Research Speaks: Why Women Should Lift
Numerous studies underscore the unique benefits of weight resistance training for women's bone health. Research suggests that participating in strength training activities at least two to three times per week can significantly increase bone mineral density, particularly in the spine and hips, areas most susceptible to osteoporotic fractures. That means that you don’t have to become a heavylift trainer in order to see benefits. Short 30 minute workouts 2-3 times per week has been shown to be effective. Incorporating progressive resistance—gradually increasing the weight lifted—yields even greater bone-strengthening benefits over time. Too often women get stuck using the same 5-8lb weights for all their weight resistance exercise. Challenge yourself by progressively increasing your weights. This will ultimately provide you the best benefit and best results.
Empowering Women Through Strength
Embracing weight resistance training isn't just about building physical strength—it's about empowering women to take charge of their bone health and overall well-being. By investing in strength training in your 30s, you're laying a resilient foundation that will serve you throughout life's stages, from perimenopause to menopause and beyond. It's a proactive approach that pays dividends in vitality, independence, and quality of life.
Start Your Strength Journey Today
Ready to harness the transformative power of weight resistance training for your bone health? Whether you're a novice or a seasoned lifter, there's never been a better time to prioritize strength. With consistent effort and guidance from knowledgeable professionals, you can embark on a journey of strength and resilience that transcends generations. Consider adding a personal trainer, group class or training videos to help you get the support you need to maximize your success. This not only helps you be successful but can prevent injuries and improve your accountability to stick to your goals!
Again, it’s 2-3 times a week, so a total of 1-2.5 hours per week! We can all manage that!
Discover the difference weight resistance training can make in your life. Start lifting, start living—your bones will thank you for it.
Remember, it's never too late to invest in your bone health. With weight resistance training, the strength of your future begins today.
Scottsdale Naturopathic Endocrinology
