Strength training often gets billed as a way to “get ripped” or “bulk up.” But there’s a deeper benefit that doesn’t get enough attention—your bones. At BPM Fitness Centre, we train for longevity, and that means prioritizing bone health as much as biceps.
Why Bone Health Matters
By your mid-30s, you start losing bone mass—unless you actively fight back. And women are especially vulnerable, with 1 in 3 over age 50 experiencing osteoporosis-related fractures (Osteoporosis Canada, 2020).
Good news: strength training is one of the most powerful tools to maintain and even increase bone density.
How Lifting Weights Builds Bones
When you lift weights, muscles pull on bones. This mechanical stress triggers osteoblasts—bone-building cells—to strengthen your skeletal structure (Layne & Nelson, 1999). It’s the same principle as muscle adaptation: challenge = growth.
A study published in The Journal of Bone and Mineral Research found that high-intensity resistance training significantly improves bone density in postmenopausal women—even those already diagnosed with low bone mass (Watson et al., 2018).
Strong Bones, Strong Life
Benefits of resistance training on your bones and beyond:
- Injury prevention: Strong bones reduce fracture risk. Strong muscles protect joints.
- Improved posture: Resistance training stabilizes the spine and hips.
- Balance and mobility: Leg strength is linked to fall prevention, especially in older adults.
We incorporate bone-friendly movement in StrengthCon and personal training—think deadlifts, squats, carries, and rowing.
Who Should Strength Train?
- Teenagers: Build peak bone mass early.
- Adults 30+: Maintain and prevent loss.
- Postmenopausal women: Reduce fracture risk.
- Seniors: Stay mobile and independent.
At BPM, we tailor programs to every life stage—because strong bones matter at every age.
Final Takeaway
Bones are your body’s foundation. Don’t wait until they weaken to pay attention. Get strong now—and stay strong for life. Whether you’re 25 or 65, our team at BPM will help you lift smarter, move better, and build strength from the inside out.
References
Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine and Science in Sports and Exercise, 31(1), 25–30. https://doi.org/10.1097/00005768-199901000-00006
Osteoporosis Canada. (2020). Facts and statistics. https://osteoporosis.ca/what-is-osteoporosis/fast-facts
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-intensity resistance and impact training improves bone mineral density and functional performance in postmenopausal women with osteopenia and osteoporosis. Journal of Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
