Lifting Weights Makes Bones Stronger

An interesting study from the University of British Columbia showed that lifting weights strengthens the bones of women in their late sixties. The women were asked to use several weight machines three times a week for one year. At the end of that year, the women gained a tremendous amount of muscle strength, and they also had denser bones.

If a woman lives long enough, she will certainly develop osteoporosis which can shorten her life. This study shows that it is never too late to strengthen bones. If she already has osteoporosis, her doctor may advise bone-strengthening drugs such as Fosamax or calcitonin. Whether or not she takes drugs or supplements, she should start an weight-lifting exercise program. Join a gym that has weight-training machines and pick six to ten of the machines. Do a set of ten movements in a row on the first machine, rest a few seconds and then do two more sets of ten. Do this on each of the machines. Repeat this routine two or three times a week. It's never too late to start. Weight Lifting for Middle Age and Beyond

EC Rhodes, AD Martin, JE Taunton, M Donnelly, J Warren, J Elliot. Effects of one year of resistance training on the relation between muscular strength and bone density in elderly women. British Journal of Sports Medicine, 2000, Vol 34, Iss 1, pp 18-22.

Checked 12/29/18

Get our newsletter