Women NEED to Weight Train

Bone loss is not just for the 60+ year old women to worry about. 

In your 20's and 30's even though you may feel like your body is strong and healthy, bone tissue begins to naturally become less dense and poor diet and lack of exercise can exacerbate the problem. This process will continue to speed up through your 40's and straight through to your 50's to the point where you're losing more bone cells than you're gaining. Bone loss-caused by the depletion of minerals in bone tissue, which makes them weak and can lead to osteoporosis.

According to the Journal of Strength and Conditioning Research, weight training in young women aids development of a greater peak bone mass. In the postmenopausal years, resistance training may retard bone loss and delay risk of fracture. Elderly women who weight train may experience fewer falls due to improved strength and balance, and may be capable of increasing bone mass in selected regions. Most studies have been unable to demonstrate greater bone mass at skeletal sites that are vulnerable to bone loss and fracture such as the femoral neck, greater trochanter, and forearm. A common limitation in these studies is that resistance was moderate, typically ranging between 60 and 70% 1-RM. Also, few studies have extended beyond 1 year. Benefits from weight training may improve not only bone mass but also the overall quality of life through fewer falls and more years of independent living. Consequently, resistance training should be encouraged in women throughout the lifespan.

August 1997 - Volume 11 - Issue 3 (C) 1997 National Strength and Conditioning Association

Bottom line, weight training builds muscles, which in turn improves bone density and prevents breaks. This is because when muscles contract, they pull on bone, which increases circulation and triggers bone cell growth that build density and prevent the onset of osteoporosis. On simple way to start: cut sugar and processed foods, add clean eating and pick up those weights. 

Until next time,

Live Active........Live Healthy..........Live Happy


Charis