Weight training stops & reverses bone density loss

Bone degeneration, or the loss of bone density, progresses rapidly during women's 50s, 70s and 80s.

In fact in our 50s, women can lose up to 20% of their bone mass ie by 2-3% per year in the early post-menopausal phase, a much faster rate compared to the pre-menopausal stage when bone loss occurs at about 0.5%-1% annually. I wish I'd known this.

In our 60s and 90s, it continues at about 1%-1.5% per year, which can lead to a significant reduction in bone density over time.

BUT there's good news!

Studies show that weight-bearing exercises, including resistance and strength training, can lead to increases in bone mineral density by as much as 1-3% over a year.

So not only does strength/resistance training improve bone density, but it also halts further deterioration of bone mass.

This ultimately stops and reverses osteoporosis process. Wow!

We need to do 2-3 sessions per week of resistance training, 12-15 reps per set (to fatigue) of lighter weights. Or if women are strong, lower reps with heavier weights such as 10 is great (also to fatigue).

Don't push through pain like we can get away with in our youth, as injuries take longer to heal and will prevent exercising for too long.

See my other posts here on how to supplement and here for how to eat for good bone density