Pelvic Health Tip of the Week: Lifting Heavy Can Protect Your Bones
When people think of weightlifting, they often picture large, bulky muscles or imagine that bodybuilder at the gym. However, lifting heavy weights isn’t just for bodybuilders—it’s actually one of the best things you can do for your bone health.
How Weightlifting Benefits Your Bones
Our bones, like our muscles, respond to stress by growing stronger. When you lift heavy weights, the mechanical load placed on your bones stimulates the production of new bone tissue. This process, known as bone remodeling, helps increase bone density and reduce the risk of fractures and osteoporosis as you age.
While any weight-bearing exercise is beneficial, lifting heavier loads puts greater stress on bones, prompting them to adapt more effectively. Studies show that progressive resistance training, where you gradually increase the weight over time, leads to significant improvements in bone mineral density. (Check out this study specifically looking at progressive resistance training and osteoporosis in postmenopausal women)
Best Exercises for Bone Health
To maximize bone strength, focus on compound movements that engage multiple muscle groups and apply stress to the skeletal system. Some of the most effective exercises include:
Squats – Strengthens the legs, hips, and spine
Deadlifts – Works the entire posterior chain, including the spine and hips
Overhead Press – Engages the shoulders, arms, and upper back
Lunges – Enhances balance and strengthens the lower body
Pull-ups & Rows – Build upper body and spinal strength
Getting Started Safely
If you're new to lifting heavy, start with proper form and manageable weights before progressing. Consider chatting with your physical therapist so you can learn safe techniques and avoid injury. Aim for strength training at least two to three times per week, progressively increasing the weight as your body adapts. Consider choosing movements that work multiple muscle groups at a time. Some of our favorites include: squats, deadlifts, overhead presses, lunges, and pull-ups. If weightlifting is new to you-- be sure to start small! Talk with your physical therapist to build a customized program for you that can be progressed over time! Personal trainers can also be amazing to help people progress safely in lifting! If you need recommendations locally, let us know-- we're happy to help!
So, grab those weights and start lifting for stronger bones! We're here to help support you in that journey as you need us!
Get In Touch With Dr. Jessica Reale
Southern Pelvic Health offers services in Atlanta as well as remote virtual consultations.