Load it up
We begin to lose bone density after the age of 30. This generally accelerates at menopause when we may receive a diagnosis of osteoporosis. It turns out we also lose muscle strength and this has a name: sarcopenia.
By virtue of being human and having the good luck to live a long life, every one of us will experience some bone and muscle loss. Luckily it is not a foregone conclusion that we will wake up one morning frail, weak, and in pain.
No matter where you are on the activity spectrum today—super sedentary or regular 10K runner—strength training needs to be prioritized in your weekly routine. Adding even a little extra load (like 2lb dumbbells in each hand or wearing a backpack) is WAY better than using none at all. When done progressively, adding more weight and repetition over time will help your bones, muscles, and nervous system adapt to greater demands.
According to the Harvard Medical School Publication, strength training has benefits beyond those offered by aerobic weight-bearing exercise. When we use weights, we can target bones of the hips, spine, and wrists—the sites most impacted by bone loss and most likely to fracture. Resistance workouts, particularly those that emphasize power and balance (check out this weighted Deadlift challenge!), enhance strength, stability, and mobility. This can boost confidence, encourage you to stay active and reduce fractures by diminishing your likelihood of falling.
Strength training keeps our bodies in shape and strong enough to perform the functions of everyday life such as getting dressed or bending to lift a laundry basket or a grandchild. But to effectively strength train, we need to be lifting weights and going beyond bodyweight movement.
For many years, I assumed that my yoga practice (bodyweight movement) was enough to keep me strong. But despite all those up dogs, down dogs, planks, and "chaturangas" (moving pushups), my bones had been losing ground. The scary part was that I didn't feel a thing. I thought what I was doing was enough, and that all those folks working out on boring machines in the gym were wasting their time.
While yoga asanas (poses) are wonderful for balance, posture, flexibility, reducing stress, and building strength (to a point), they’re not enough to combat bone loss. If you love yoga, however, don’t worry! I’m not suggesting you give up your practice in favor of strength training workouts you may or may not enjoy.
Instead, you could be adding weights to your yoga practice! Try this free, 30-minute class. It’s a synthesis of my yoga practice and my at-home strength workout. It’ll show you what’s possible when you combine the fluidity of asana with the power of a little extra load.
If you have osteoporosis and minimal experience with weights I highly recommend you also check out Margaret Martin’s (Melioguide) safe workouts.
You could also schedule a meet-and-greet with a personal trainer at your gym and learn about osteoporosis-friendly strength training programs. Too busy or intimidated by the gym? Get yourself some light dumbbells and work out at home. Remember - a little can still go a long way.
Cheers to building strength!
Susannah