When you’re young, most physical activity is a breeze. You play on sports teams, you have PE during school hours, you spend hours engaged in physical activities or hobbies. Even if you’re not into sports or a gym routine, in your 20s, 30s, and maybe even early 40s, your bone density is at its peak.
This varies by person and degree of health and lifestyle, but as you age your bone density decreases. Around 50, bone breakdown outpaces bone formation. Low bone mass and deterioration of bone tissue (osteopenia and osteoporosis) stunt and limit one’s activity. Menopausal women are at greater risk of these health issues.
There is a solution: resistance training and protein.
Resistance training
Resistance training is aimed at increasing muscular strength and endurance. It involves exercising muscles in the form of resistance such as using weights, bands or even bodyweight while working against gravity.
Resistance training
- Increases bone density
- Stimulates bone-forming cells
- Puts stress on bones to promote denser bone tissue
- Helps offset age-related decline in bone mass
Consuming protein
Adding protein to the mix is a must. As the building blocks of your muscle, protein …
- Repairs muscle tissue
- Builds muscles
- Promotes proper organ function
As a personal trainer, bone mass is brought up frequently. Older clients wonder whether resistance training or protein could truly combat their decline in bone density.
I train a woman in her early 70s. When I met her, she told me her bone density numbers were very low and that she sees a doctor who routinely monitors her bone density. This is a woman who has lived a very active lifestyle that consisted of marathons and still includes hiking. She didn’t see how resistance exercise could be any better than the aerobic exercise she’s always done. So I asked her to let me show her the difference.
We started by evaluating her nutrition. Her protein intake was minimal at less than 20 grams a day. I had her increase it.
We met twice weekly for resistance training, 30 minutes each time. I asked her to add another 30 minutes outside of our sessions. When we were together, we worked on building strength and consistency with focused intention. After a couple of months, she often exclaimed
how strong and energized she was beginning to feel. I tracked her muscle mass monthly and it was steadily increasing at the same rate her body fat was decreasing. After about six months of this training, her doctor evaluated her bone density and was astonished to find that it had greatly improved. She attributes this to lifting weights and being more intentional about consuming protein. Working with her was testament to the impact resistance activity can have on one’s life especially when dealing with osteopenia or osteoporosis.
Not too late
If you think you’ve passed the age of lifting weights or increasing muscle, you might want to reevaluate. If my client could make significant changes in her 70s, you can, too! The key is consistency.
Resistance activity must become part of your lifestyle to truly work. This does not have to be time consuming. The recommended minimum requirement is 150 minutes of moderate intensity resistance training per week. That’s 30 minutes five out of seven days of the week or three days for 1 hour. Get started with two days a week for a half hour and work up to 150 minutes per week. And remember, focus on protein at each meal. It will make or break your efforts.
Amanda Rohde is certified in personal training, nutrition and Pilates.
By: Amanda Rohde
Photography by: Joel Riner
As seen in the 2025 Winter/Spring