Strength Training: Understanding Osteopenia and Osteoporosis
- AJ Shek
- 2 days ago
- 3 min read
Ten years ago, I suffered a spinal compression fracture. What I didn’t know then was that a critical part of my health was quietly deteriorating: my bone density.
It wasn’t until recently when my mother was diagnosed with severe osteoporosis that I was prompted to get a DEXA scan. The results were startling—I had moderate osteoporosis. Even more shocking was learning that in North America, bone density scans typically aren’t recommended until your mid-60s. Had it not been for my mother’s diagnosis, I might have gone decades longer without knowing my bones were at risk. This experience completely reshaped how I think about fitness and strength training.
Understanding Osteopenia and Osteoporosis
Osteopenia is defined as lower-than-normal bone density. It often serves as a warning sign for osteoporosis, a more serious condition where bones become brittle and prone to fractures. While both are more common with age, they can also result from hormonal changes (especially post-menopause), chronic inflammation, poor diet, sedentary lifestyles, and certain medications.
According to the National Osteoporosis Foundation, roughly 54 million Americans have low bone density or osteoporosis, placing them at increased risk for fractures and associated complications.
Why Bone Health Deserves Your Attention
One of the most alarming aspects of osteoporosis is that it’s a "silent disease"—you may not notice anything wrong until a bone breaks. Fractures caused by osteoporosis can lead to chronic pain, disability, and in older adults, even premature death. However, bone health is not just about avoiding fractures—it's about maintaining independence, mobility, and overall quality of life as you age.
The Importance of Strength Training
Strength training improves muscle mass, balance, and coordination—all of which help reduce the risk of falls and related fractures. With the onset of menopause, women encounter a drop in estrogen levels, which can speed up bone loss. Regular strength training can help counteract this decline, as weight-bearing and resistance exercises stimulate bone growth.
Building an Effective Strength Training Routine
Starting strength training can seem daunting, but it is simple to create a routine that works for you while ensuring safety.
Consult with a Doctor or Physical Therapist: Before starting any new exercise, it’s wise to speak with a healthcare provider, particularly if you have moderate osteoporosis. They can offer personalized advice on the safest exercises for you.
Begin with Bodyweight Exercises: Begin with bodyweight exercises like squats, lunges, push-ups, and planks. These build foundational strength and stability without overloading your joints.
Gradually introduce light weights or resistance bands into your routine. Aim for exercises that target major muscle groups, such as legs, back, and arms. Consistency is crucial; aim for at least two to three strength training sessions each week.
Nutritional Support for Bone Health
Calcium and vitamin D play vital roles in bone health. Excellent sources of calcium include dairy products, leafy greens, and fortified plant-based options. Vitamin D can be found in fatty fish, egg yolks, and fortified foods.
Additionally, protein is essential not only for muscle repair but also for supporting bone strength and preventing age-related muscle loss. Incorporating lean protein sources like chicken, fish, legumes, and nuts into your meals ensures you have a balanced diet that promotes overall health. Consult with your local doctor or health practitioner for supplements and adequate protein intake to ensure your bones stay strong throughout midlife.
Comments