Building Muscle and Bones

Weightlifting or strength training might make you think of bulging biceps and a slimmer waistline, but you're also building bone density with every strength training routine.

As you age, your body sometimes absorbs calcium and other nutrients from your bones, causing areas of weakness. As bones weaken, osteoporosis can develop, during which time even a mild fall can cause a disastrous fracture.

Strength training — any activity that requires the muscles to overcome resistance to movement — forces bones to increase their density to handle the load placed on them and prevent bone loss and fractures. Follow these steps to build up your bones:

1. Banish your misconceptions. You're not starting a strength training regimen to bulk up; you're doing it to be healthy. Weightlifting or resistance activities for bone health will tone muscles rather than add muscle mass.
2. Speak with your doctor. You may need to be cautious about how much weight you work with or the types of exercises you perform if you have significant bone loss or osteoporosis. Let your doctor guide your strategy.
3. Focus on osteoporosis hotspots. The hips and spine are particularly susceptible to bone loss. Performing leg lifts and extensions while holding the back of a chair and wearing ankle weights is an excellent way to strengthen both areas.
4. Get in a groove. Whether you prefer lifting free weights, using weight machines or stretching with resistance bands, try to work for as many muscle groups as possible at least twice a week.
5. Don't forget to mix in some cardio. Studies show that an exercise regimen with cardiovascular and strength training is the most beneficial. This includes walking, hiking, jogging and dancing.

Remember: Always listen to your body. Lift and lower weights slowly, and never push through the pain.

Strength training is only half of the bone-building equation; the other half is weight-bearing exercise.

What makes an exercise weight-bearing? Any activity that pits your body against gravity fits the bill. Weight-bearing exercises have various intensities and impact levels, from dancing and tennis to yoga and tai chi. The safest weight-bearing exercise for you depends on the condition of your bones. If you have — or are at high risk for — osteoporosis, you should avoid activities that could put you at risk of fractures, particularly those that could lead to falls or include lots of bending of the spine.

One of the best things about weight-bearing exercise is that it lends itself to enjoyment in a pair or group, which means you'll be more likely to do the activities regularly. Find a hiking partner, tennis buddy or dance class and complete at least 30 minutes of weight-bearing exercise five days a week.

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