Osteoporosis and Weight Training by Tom Bowler B.S. , CSCS

Osteoporosis is defined as a bone disease in which bones become weak and lose their density. Bones can become weak when calcium levels are low and this can lead to an increase in bone fractures. Osteoporosis can be prevented with a lifestyle change that includes increasing calcium intake and the amount of weight bearing exercise.

There are many causes of osteoporosis. Improving our nutrition and adding more calcium to our diets is not enough to prevent the onset of osteoporosis. In my experience, weight bearing exercise is more crucial when preventing bone loss than ingesting more calcium alone. A research study by Walter Willet, an esteemed professor of Preventive Medicine at Harvard, looked at the diets of almost 80,000 women between the ages of 30 and 55 over a 12 year period. The study found no evidence that women ingesting calcium rich foods three times a day reduced their risk in hip fractures. Hip fractures are the standard measure for osteoporosis. Women who ingest calcium also need to perform weight bearing exercises.

Weight bearing exercises are exercises forcing the muscles to work against resistance. Research shows the bones will get stronger when resistance is added and this allows the bones to absorb more calcium. Aging is another cause of bone loss. Everyone will lose bone through the natural aging process. Studies show we will reach peak bone mass by the age of 35. After this age our bodies stop producing new bone. Heredity can be another factor of bone loss. When our parents have osteoporosis, our risk of bone loss could increase. Lifestyle also plays a role in the prevention of osteoporosis. Research shows a sedentary lifestyle without exercise along with bad habits such has smoking cigarettes and drinking alcohol can contribute to the bone loss disease.

Weight bearing exercise is often encouraged by fitness experts to delay bone loss and in some cases stop the onset of osteoporosis. Research shows the ingestion of calcium will help slow osteoporosis but is not enough to stop it without weight bearing exercise. Weight bearing exercise is defined as exercise in which our bodies work against the force of gravity. In most cases this usually involves our bodies in an upright position when we are using or legs and feet to work against gravity. A good example of a weight bearing exercise is walking or jogging. An exercise that would not be considered weight bearing is riding a stationary bike. This is because the force of gravity is greater when we are running or jogging in an upright position.

Research shows weight lifting is another great example of a weight bearing exercise that can help prevent osteoporosis. A research study was performed on older women who lifted weights twice a week for one year. The other group of women did not lift weights. The group of women who lifted weights had increased their bone density by one percent. The other group who did not lift weights had a decrease in their bone mass by about two percent. This is because our bodies are forced to work against resistance which can help to increase bone density. An effective weight lifting exercise that helps to build bone density is a loaded squat. When the spine is loaded with weight, it helps to distribute weight to the rest of the body. It has the potential to increase bone density to the spine, hips and the legs. A squat could be considered the best weight lifting exercise in building bone density. This is because it is a compound movement that is most likely building bone density in a few bones simultaneously. A push-up would be considered an effective exercise for the upper body. This exercise involves the upper body working against gravity which is why it is appropriate for building bone density. Our bodies will adapt when it is put under a certain amount of stress according to the S.A.I.D. principle. The S.A.I.D. principle is an acronym standing for Specific Adaptation for Imposed Demands. I learned this concept in college and through my years of personal training. It basically means our bodies need to be challenged and put under the right amount of stress to achieve results and perform better. The S.A.I.D. principle is often used in weight lifting. In this case, when we perform weight bearing exercise, the adaptation would be the benefit of increased bone density.

The debate will remain whether the ingestion of calcium or weight bearing exercise is more effective in preventing osteoporosis. In my experience, I believe weight bearing exercise is more critical in the prevention of osteoporosis. In conclusion, there should be a balance of the ingestion of calcium with an emphasis on weight bearing exercise to prevent our bodies from losing bone.

About the Author

Tom Bowler, BS, CSCS, is the head of golf conditioning for Personal Fitness Advantage. He has ten years of experience as a physical therapy assistant, personal trainer, and in sports conditioning. He has specific experience in golf specific conditioning and youth fitness programs.