4 Strength Training Exercises That Can Increase Bone Density

As we get older, our bones naturally start to lose strength. We reach our peak bone density in our late 20s, and after that, the body tends to slowly break down bone faster than it rebuilds it. For women, this process often speeds up after menopause because estrogen — a hormone that helps protect bones — decreases. Over time, bones can become thinner and more fragile, a condition known as osteoporosis (source). Because there are usually no early warning signs, many people don’t realize their bones have weakened until they break a bone or lose height.

The encouraging news is that there are things you can do to keep your bones strong. Bones actually respond to activity and movement. When you do weight-bearing exercises, which include strength training, your body gets the message that stronger bones are needed.  Improving bone density is a common aspect of the customized training programs the trainers at Tampa Strength design for their South Tampa clients. The following videos highlight four specific exercises that you’d perform at Tampa Strength if you were interested in preventing the detrimental aspects of losing bone density.

Trap Bar deadlifts

Set up in a square stance, feet hip-width apart, inside a trap bar. Perform a hip hinge/squat and grab the trap bar handles. Initiate the deadlift by pushing the ground away with your feet. Stand up completely, then hip hinge/squat and return the trap bar to the floor. Make sure to keep your spine neutral throughout the movement. Perform 8-10 repetitions of the movement for 3-4 sets.

You can also complete this movement using dumbbells or a kettlebell if you don’t have access to a trap bar and/or do not feel comfortable using a trap bar.

Squat Thrusters

Set up in a square stance, feet about hip width apart, and dumbbells racked to your shoulders. Descend slowly to the bottom of your squat, then quickly return to the standing position. Use the upward momentum of your squat to press/thrust the dumbbells overhead. Return the dumbbells to the racked position and repeat the movement. Perform 5-10 reps for 3-4 sets.

You can also complete this movement using a barbell or kettlebell if you don’t have access to dumbbells and/or do not feel comfortable using dumbbells.

Incline Chest Press

Set up an adjustable bench at a 45-degree angle. Grab a pair of dumbbells and lie back on the bench. Keeping your eyes on the ceiling, slowly pull the dumbbells down toward your chest. Before the dumbbells touch your chest, push them back up towards the ceiling. Perform 10-15 reps for 3-4 sets.

Make sure to keep your feet rooted to the floor and don’t overextend your lower back throughout the movement.

Cable Step Back and Row

Step up in a squat stance facing a cable cross machine. Set the cable cross arm to a lower position and grab one handle in each hand. Using an active stance, knees slightly bent, quickly step the right foot back and pull the cable with the right arm. Return to the starting position and repeat the process on the left side. Perform 8-10 repetitions of the movement for 3-4 sets.

Make sure you perform the movement as dynamically as possible.

 

 

 

Give these movements a try if you’re interested in avoiding the negative aspects of losing bone density. Check out our YouTube channel if you’re looking for more exercises.

If you’re ready to experience how Tampa Strength’s customized workout programs can benefit you, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.