Another reason why you gain when strength training...

ninerbuff
ninerbuff Posts: 49,040 Member
edited December 2024 in Fitness and Exercise
Bone density increases. This is good because we all want stronger bones. Research has shown that individuals who strength train (especially in HIIT and heavy weight training) will definitely increase bone density. This increases weight in individuals especially females. A female can expect up to 3.4% increase in lean mass and male 1.9% in lean mass for moderate intensity exercise and 8.1% for females and 3.2% for males in lean mass for training under HIIT methods.
Lean mass does include both muscle and bone, so all that gain isn't just from muscle.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Replies

  • creature275
    creature275 Posts: 348 Member
    agree
  • shovav91
    shovav91 Posts: 2,335 Member
    That's great! Another way to fight osteoporosis.
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    Forgot to mention we must be in a calorie surplus.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    Great post, any more infos on the processes involved ?
  • IpuffyheartHeelsinthegym
    IpuffyheartHeelsinthegym Posts: 5,573 Member
    my doctor said my bones were super dense, therefore when I had my pins removed from my wrist, rather than take them out in his office as planned, he scheduled me in the hospital after he did an x-ray. Yay for dense bones! :bigsmile:
  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    That's great! Another way to fight osteoporosis.

    Yes especially for us females aside from doing wonders for our figure :wink:
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    yup this is true learning about it in anat & phys atm actually :)
  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Interesting.

    Do we need to be at a caloric surplus in order to have denser bones or is it the body natural response to the "stress" of heavy strenght training?
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
    Yes! I'm glad you posted this. I remember learning about this. My mom's bones are not dense. She has been working on her weight training a lot in the past two months. I need to reminder her to get another bone density test to see if there has been any improvement.
  • Argent78
    Argent78 Posts: 151 Member
    bump bump! :)
  • Fit4Evolution
    Fit4Evolution Posts: 375 Member
    Bump!
  • kalynn06
    kalynn06 Posts: 368 Member
    One of the reasons I'm doing it (and taking calcium) :). Though the impact on the scale does not please me, I think broken hips would please me much less. There is a history of osteoporosis in the women in my family, and I have a small frame, so I need to do what I can.
  • newmein2013
    newmein2013 Posts: 674 Member
    Great info. Thanks for posting this.
  • bossmodehan
    bossmodehan Posts: 210 Member
    Interesting.

    Do we need to be at a caloric surplus in order to have denser bones or is it the body natural response to the "stress" of heavy strenght training?
    I'd like to know this too
  • ninerbuff
    ninerbuff Posts: 49,040 Member
    Interesting.

    Do we need to be at a caloric surplus in order to have denser bones or is it the body natural response to the "stress" of heavy strenght training?
    No. According to the study, exercising alone was the key to increased bone density.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • wellbert
    wellbert Posts: 3,924 Member
    Ligaments too! All to often people forget that lean mass isn't just muscle.

    I've gained 13lb of bone in the last 3 months :|
  • gazz777au
    gazz777au Posts: 157 Member
    .. removed ..
  • Testosterone
    Testosterone Posts: 236 Member
    Ligaments too! All to often people forget that lean mass isn't just muscle.

    I've gained 13lb of bone in the last 3 months :|
    so you grew 4 inches?
  • FitN50s
    FitN50s Posts: 179 Member
    Cool, so now when someone posts that they've been watching every calorie and working out but they've gained 2 lbs, I can tell them that it's o.k. because they are building muscle - muscle weighs more than fat, and their bones are heavier now too. :bigsmile: :tongue:

    Seriously, though - thanks for the info! You are always teaching me something new.:flowerforyou:
  • sapalee
    sapalee Posts: 409 Member
    I knew this was happening but great to see the numbers.

    For a naturally very slender boned build I feel this is really important for my future bone health.

    I've even brought a pair of dumbbells to my mom to get her going a bit.

    Love my magnesium supplement as well, bonus: better sleep.
  • myak623
    myak623 Posts: 615 Member
    Thanks for the info!
  • elysecea
    elysecea Posts: 161 Member
    This explains alot to me...I am getting smaller in inches and not much lighter in the weight department. :)
  • vernessie
    vernessie Posts: 47
    That is good to know, because my weight has gone up since I started strength training.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Ineresting. Thanks.
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