{"id":590194,"date":"2026-08-11T18:38:13","date_gmt":"2026-08-11T18:38:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/590194\/"},"modified":"2026-08-11T18:38:13","modified_gmt":"2026-08-11T18:38:13","slug":"how-often-should-you-strength-train-for-stronger-bones-orthopedist-weighs-in","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/590194\/","title":{"rendered":"How Often Should You Strength Train for Stronger Bones? Orthopedist Weighs in"},"content":{"rendered":"

Our bones weaken as we age, but there are things you can do to slow the process down. Your food choices<\/a> can have a major impact on bone strength; your lifestyle choices including alcohol intake and smoking make a difference, and your workouts do too.<\/p>\n

Weight-bearing exercises, the National Institute on Aging<\/a> states, including jogging, hiking, walking and climbing stairs, can support how much calcium and other minerals our bones retain, thus making them denser and stronger.<\/p>\n

Resistance training or strength training, however, is the gold standard<\/a>, experts say<\/a>. That is, as long as you\u2019re exercising with adequate regularity.<\/p>\n

Fitness Tip of the Day: Strength Train 2-3 Times a Week to Improve Bone Health<\/p>\n

Whether you opt for lighter weights for tons of repetitions or heavy weight with fewer reps, finding the sweet spot for your strength training cadence is critical, says Dr. Jocelyn Wittstein<\/a>, an orthopedic surgeon and author of \u201cThe Complete Bone and Joint Health Plan.\u201d<\/p>\n

\u201cThe most important thing is you find a range that you can work in where you don\u2019t injure yourself so that you can continue to be consistent with resistance training two or three days a week,<\/a>\u201d she tells TODAY.com.<\/p>\n

Why It Matters<\/p>\n

At its healthiest, the body will quickly replace bones that degenerate with new healthy bone tissue, according to the National Institute on Aging<\/a>. By the time we reach age 30, however, that regeneration process will begin slowing down. As we age, bone degeneration will outpace new bone growth, which can lead to conditions like osteoporosis<\/a>.<\/p>\n

Having strong bones reduces your risk of falling,<\/a> serious injury and mobility limitations, and helps you maintain your independence<\/a> as you get older.<\/p>\n

How to Get Started<\/p>\n

There\u2019s no need to lift heavier than you\u2019re capable of or for longer than you can withstand. Even moderate resistance can make a difference in maintaining bone strength, says Wittstein.<\/p>\n

\u201cIdeally, the perfect set of exercises for improving bone density are those that load the spine and the hips, which are common areas of fracture as we age with loss of bone density,\u201d she previously told TODAY.com<\/a>. \u201cOur bones need to feel the load from the top down.\u201d<\/p>\n

Those exercises include:<\/p>\n

Deadlift<\/a>Back squat (a squat<\/a> with a barbell in the upper back)Squat with a hex bar, kettlebell, or dumbbellsStanding overhead press<\/a>Farmer\u2019s carry<\/a>Pushups<\/a>Planks<\/a>Bear walksShoulder taps<\/p>\n

To determine the appropriate number of repetitions, start with, say, 15 reps of a strength training exercise, suggests Wittstein. If the 15th rep is difficult for you but you can maintain proper form, you\u2019re within the appropriate rep range with the weight you\u2019ve selected. Then, after a rest, complete the same number of reps for two to three more rounds.<\/p>\n

For certain exercises, weights or higher-intensity training, that rep range might look like 4 reps or 10 reps instead.<\/p>\n

When the reps start to feel easy after a few weeks, you\u2019ll know you\u2019re gaining muscle and strength, and that you can take things up a notch \u2014\u00a0a fitness practice called progressive overload<\/a>. Then, either increase your repetitions or increase the weight for an additional challenge for your muscles and your bones.<\/p>\n

TODAY\u2019s Expert Tip of the Day<\/a> series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.<\/p>\n