Weight training for bone density increase

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bubaluboo
bubaluboo Posts: 2,098 Member
in Fitness and Exercise
Just wondered whether anyone has looked into weight training for the purpose of maintaining bone density. Can you point me in the right direction for info? I was wondering whether you need to actually bulk muscle and gain weight or is it just the act of lifting? Has anyone tried it and had bone density measured...did it work?

If no one knows anything about it, is anyone interested in hearing about it if I do my own research? If so I'll post in this thread.

Replies

  • imaginaryplaces
    imaginaryplaces Posts: 123 Member
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    I have no answers, but am curious about this too.

    I have arthritis and other joint problems that limit just how "heavy" I can lift. So, while increasing strength and muscle mass would be nice, I'd really like to know what's optimal for maintaining bone density.
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
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    http://www.builtlean.com/2013/12/11/weight-lifting-bone-density/#fn-20788-3

    http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/weight-training

    Just a couple of articles and yes, it is well supported. It makes sense given that your bones are going to be stressed under load and thus density would increase just as your muscles are stressed under load and you recruit existing muscle fibers and build new muscle.
  • rajnigandha21
    rajnigandha21 Posts: 121 Member
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    Please do it. I am intrigued. I don't like lifting much but the idea of bone density increase is tempting.
  • byroman
    byroman Posts: 75 Member
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    I'll just leave this here....

    http://lmgtfy.com/?q=Weight+training+for+bone+density+increase
  • GoTeamMeaghan
    GoTeamMeaghan Posts: 347 Member
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    After I had a really unusual break in my right foot, I was lucky enough to have a doctor that went the extra step and ordered a bone density scan. I was only 32 at the time but I also have Crohn's disease, which caused malabsorption of nutrients. It turned out that I had osteopenia...despite appearing to be a healthy, active 32 year old. Luckily, my orthopedic doctor didn't want to put me on the typical osteporosis type drugs because there are no long term studies. The prescription he did write was to get a trainer and lift heavy for a year. I took his advice and got an awesome (but expensive) trainer. To keep the costs down, I just bought 10 sessions but it was enough to build a good base and to understand proper form. I started out lifting heavy 3x a week and fell in love with it. Now I lift 5-6x a week. After a year, my bone density was retested and I was able to stop any further bone loss. My next test is in 2 years and hopefully I will have added some bone density by then. It's a slow process but it absolutely works. There's no need to bulk or gain weight...it's the act of placing stress on your bones that builds them...you may not even see a lot of visible changes from a muscle standpoint. Also make sure you aren't Vitamin D deficient...it will affect your calcium absorption.
  • erickirb
    erickirb Posts: 12,293 Member
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    cwolfman13 wrote: »
    http://www.builtlean.com/2013/12/11/weight-lifting-bone-density/#fn-20788-3

    http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/weight-training

    Just a couple of articles and yes, it is well supported. It makes sense given that your bones are going to be stressed under load and thus density would increase just as your muscles are stressed under load and you recruit existing muscle fibers and build new muscle.

    OP, if you are in a deficit you will not gain much if any muscle, but will receive the benefits of increased bone density.
  • bubaluboo
    bubaluboo Posts: 2,098 Member
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    Thank you all for your replies...

    Imaginaryplaces and rajnigandha: I will try to summarize what I discover as I go along.
    cwolfmann13: Thank you for the pointers. I will have a good read :).
    erickirb: I'm not against muscle gain but at the moment I am losing weight. Having got to a low BMI but the mirror suggests a comparatively high BF% , I'm now wondering whether a bulk at this stage may future proof my loss or whether to keep losing until the BF% is ideal and bulk from there...but then I perhaps need to consider impact on muscle mass and bone density of continuing weight-loss without lifting.
    GoTeamMeaghan: I'm sorry that you are living with Crohns and oesteopenia. It's good that you have a progressive doctor who has pointed you in the right direction. I hope that your next scan shows improvement! I don't know that I have a problem with bone density but I would be bucking the familial trend if I don't now or in the not too distant future so I figure that prevention is much better than cure in this case!

    Right...time to get reading and then the 'fun' begins.

    Oh and sorry byroman, I nearly forgot, thanks for saving my fingers extra work ;)
  • byroman
    byroman Posts: 75 Member
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    Just being a litttle snarky. After I dropped that little nugget, I realized that this is probably a very good discussion topic for many MFPers.

    I hope your quest goes well!
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
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    erickirb wrote: »
    cwolfman13 wrote: »
    http://www.builtlean.com/2013/12/11/weight-lifting-bone-density/#fn-20788-3

    http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/weight-training

    Just a couple of articles and yes, it is well supported. It makes sense given that your bones are going to be stressed under load and thus density would increase just as your muscles are stressed under load and you recruit existing muscle fibers and build new muscle.

    OP, if you are in a deficit you will not gain much if any muscle, but will receive the benefits of increased bone density.

    Yes, thanks for the clarification...

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