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 important to know 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.
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%” may sound unimpressive at first, but compare that to the typical loss of 2-5% per year. Be impressed :-) ]
That’s because the tension that hard-working muscles put on your bones stimulate your bones to become denser and stronger.
In another study, postmenopausal women trained with heavy weights for just 30 minutes, twice a week, and saw on average a 3% increase in spinal bone density, and 13% increase in bone thickness in the hip in just 8-months.
From one of these studies:
Contrary to current opinion, HiRIT [resistance training with higher weights than “typical” women typically use] was efficacious and induced no adverse events under highly supervised conditions for our sample of otherwise healthy postmenopausal women with low to very low bone mass.”
– American Society for Bone and Mineral Research
In other words …
Real strength training is your best option for fighting and preventing bone loss. If you need help, let me know.
Geek out:
High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. PMID: 30861219
Effects of Resistance Exercise on Bone Health. PMID: 30513557
Exercise maintains bone density at spine and hip EFOPS: a 3-year longitudinal study in early postmenopausal women. PMID: 16096715
