The Benefits of Strength Training Beyond Simply Getting Stronger: Installment #2

There are a lot of misconceptions out there regarding strength training. The first being that building strength should be the primary focus of all physical fitness & rehabilitation programs. Although strength is one extremely valuable trait to develop, there are so many other traits worth addressing to improve overall health, fitness, & function of the human body which often go overlooked.

In ‘Installment #2’ of this series, let’s discuss…

Bone Mineral Density

Bone mineral density (BMD) is a measure of the amount of minerals, such as calcium, contained in a specific region of your bones. This measure is commonly used as an indicator of bone strength, which can help assess the risk of fractures and diagnose conditions such as osteoporosis.

During our pre- and early puberty years, our bones are more receptive to mechanical loading. Beyond that, we gradually lose bone mineral density each decade of life which means creating a robust skeletal system is extremely important at a young age. This includes participating in a variety of high impact, multiplanar sports/activities and prioritizing good nutrition.

As we get older, strength training can be a valuable mode of exercise to maintain and/or offset the loss of bone mineral density but it has to be executed with a certain level of intent. Exercise in a general manner, as opposed to not exercising at all, will still provide some benefit. However, not all types of exercise are created equal when it comes to stressing the skeletal system. That’s where strength training plays a valuable role to be targeted and modifiable to each person’s individual needs.

When I create a strength training program for a client who has a history of low bone mineral density (osteopenia or osteoporosis), fractures, or wants to reduce the decline in bone density as they get older, it’s important to utilize key principles to determine which exercises to prescribe. The principles I have adopted from the research, includes…

• Prioritize dynamic movements over holding static positions

• Achieve adequate strain on the bone which should be specific to your baseline level of bone density

• All exercises should consist of discrete and intermittent bouts of strain AND recovery

• Move in different planes of motion

• Regularly stress the musculoskeletal system from an exercise standpoint while facilitating the adaptation with optimal nutrition (vitamin D, iron, calcium, etc.)

By adhering to these principles, you can in fact positively stress the skeletal system to build, maintain, or minimize the loss of bone mineral density. Now, let’s provide some exercise recommendations that fit each principle above so you have guidance moving forward…

Dynamic movements over static positions

Research has demonstrated that bones respond more to dynamic loads as opposed to heavy loaded, static positions. Dynamic loading causes fluid movement within the bone’s lacunar-canalicular network which generates shear stress to stimulate osteogenesis.

Although we can still create quite a degree of challenge with exercises like Wall Sits and Single Leg Balance while holding heavy resistance, because you are not moving the effect on building bone strength is minimal. Simple alternatives would be exercises, such as Squats and Step ups, due to their dynamic nature that puts the body in motion.

Goblet Squat

Goblet Step Up

Adequate strain density

For bone to maximally respond to loading, it needs to be stressed beyond a certain magnitude to elicit adaptation. Unfortunately, it’s nearly impossible to determine the amount of load in live human subjects.

The more load you place on a bone, the greater the internal stress. Once this internal stress exceeds a certain strain threshold, bone cells respond by laying down more bone as a result. Fail to meet this threshold, no change or even bone wasting may occur. From a clinical standpoint we have seen this consistently as athletes participating in high impact sports typically have a higher level of lower extremity bone density compared to others.

Squats and Deadlifts are two recommended exercises where the body experiences a high level of load from gravity, your bodyweight, and the external load of the barbell & plates. Depending on your skill level with these exercises, it might require a patient approach to improve form before adding a lot of resistance. However, the axial-loaded nature of each exercises provides a good environment for building bone density.

Back Squat

Trap Bar Deadlift

Discrete and intermittent bouts

We often fall into the trap of think more is better, when in fact less is more. This is especially true as it relates to bones.

When completing resistance training and/or plyometrics, our bones lose sensitivity to repetitive stress more quickly than people realize. In a research study, they demonstrated no more effectiveness when completing 100 loading cycles compared to 40 loading cycles. Over time, our bones lose the ability to positively build strength during repetitive tasks unless a rest period is implemented.

Two discrete plyometric exercises that are advantageous are Squat Jumps and Lateral Skater Jumps. They both provide a different type of stress on the lower extremity and can be executed at a high intensity with intermittent rest breaks between sets. Completing 1-2 sets in the morning and 1-2 sets in the evening will allow your bones to regain sensitivity in order to maximize your bone building efforts.

Squat Jumps

Lateral Skater Jumps

Move in different planes of motion

Bone responds to the demands placed upon them. If you incorporate the same movements day in and day out, your bones will only become more resilient to those particular demands.

Beyond childhood, we stop incorporating movements in different planes of motion and our lives become much more linear. In addition to compressing, our bones are actually designed to twist, bend, shear, and absorb force in different ways. This resilience to a variety of stresses is what allows us to function at high levels but we also must continue to train our body in that manner.

Whether it’s the Triplanar Lunge or 4-Square Single Leg Line Hops, both require movement outside of the sagittal plane to keep your bones strong and healthy. Consider using both of these exercises to create a robust skeletal system.

Triplanar Lunge

4-Square Single Leg Line Hops

Now, before incorporating any and all of these exercise recommendations in your routine, it’s important to assess your degree of bone density and ability level. We all have a different degree of bone density, and, therefore, I wouldn’t prescribe the same exercises for my 80-year old osteoporotic female client as I would my 40-year old adult recreational runner. Following the principles outlined above while individualizing to your specific needs would lead to safe and reliable results.

Interested in developing a specific exercise plan to improve your bone density? Click here to learn more about the ‘Building Better Bones’ program.