Research now shows that heavy, well-supervised strength training is safe and effective for improving bone density in both men and women, even those with osteoporosis. But does that mean you have to lift heavy to build stronger bones? The short answer: heavy lifting works, but you don’t have to start there, and you don’t have to live there.
Can versus have to
But there’s another important question. Just because we can lift heavy weights to improve bone density, does that mean we have to? And should they start there?
More recent research suggests lighter resistance training can also deliver meaningful benefits for bone health. That’s good news for anyone who is new to the gym, returning after a long break, managing an injury, or simply feeling intimidated by a loaded barbell.
It means the door to better bone health isn’t locked behind a heavy deadlift. You can walk through it from wherever you’re starting today.
Why heavy lifting still matters
None of this means heavy lifting isn’t valuable. It absolutely is.
Heavier loads are particularly effective for developing maximal strength, and strength is another important predictor of long-term health. Being strong helps you carry the shopping, climb the stairs, get up off the floor, and catch yourself before a stumble turns into a fall.
So bone density is only part of the picture. Strong muscles protect strong bones, and heavy training is one of the best ways to build them.
What about Pilates, yoga and other exercise?
Pilates, yoga, walking and similar activities all have a place in a healthy routine. Scientific reviews, including meta-analyses on Pilates and bone mineral density, suggest that while Pilates may not produce the large gains in bone density seen with heavy, high-load weightlifting, it plays a vital role in maintaining bone mass and protecting against functional decline (see reference 4). These activities also build balance, mobility, posture and body awareness, which all help reduce the risk of falls.
Where lifting stands out is load. Bones adapt to the forces placed on them, and progressively heavier resistance delivers a stronger signal to build bone and muscle than most bodyweight or low-load exercise can. The best approach for most people is to make resistance training the foundation, and use Pilates, yoga and other activities alongside it.
Lifting heavy is a skill you build
My approach has always been to develop the skill of lifting weights progressively. Even the strongest athletes in the world don’t train exclusively above 80% of their maximum. Heavy sessions are one tool in a well-planned program, not the whole program.
Here’s how we build towards heavier lifting:
- Learn the movements. Squats, hinges, presses and pulls are skills. Good technique comes first.
- Build muscle. More muscle means more support for your joints and more force through your bones.
- Develop work capacity. Your body learns to handle more sets, more reps and more training over time.
- Gradually increase the load. As your ability improves, the weights go up, safely and with confidence.
The message isn’t to avoid lifting heavy. It’s to learn how to lift heavy properly.
Strength training is for life
Most importantly, resistance training isn’t something we should only do when we’re young. It’s something we should be doing for life, through our 40s, 50s, 60s and well beyond.
If you’re not sure where to start, start where you are. Choose a few basic movements, get some guidance from a qualified coach or exercise professional (especially if you’ve been diagnosed with osteopenia or osteoporosis), and focus on steady progress rather than how much you lift on day one.
Strong bones. Strong muscles. A stronger body for life.
Resources:
▶ Do you really need to lift heavy weights to improve bone density? | Australian Strenght Coach
▶ The 8 Steps Every Woman Over 50 Needs to Build Unbreakable Bones | Dr Vonda Wright
▶ Osteoporosis Exercise Scientist: The Lifting Protocol That Reduces Fractures by 78% Dr Belinda Beck