Can You Reverse Osteoporosis? Strength Training for Bone Mineral Density

Amy Hudson and Dr. James Fisher dive into the critical connection between strength training and bone health, explaining how building muscle can improve bone density and combat age-related bone loss.

They explain the role of hormones like testosterone and estrogen in bone health and why starting resistance training early makes such a big difference.

Even if you’ve already experienced bone loss or osteoporosis, it’s not too late—simple, controlled exercises can help reverse the effects.

• Amy and Dr. Fisher start by explaining how improving strength can also improve your bone mineral density.
• Dr. Fisher explains the fascinating connection between building muscle and maintaining healthy bones as we age.
• Discover the surprising benefits of strength training for your bones. Amy highlights how resistance training not only builds muscle but also keeps your bones strong and healthy over time.
• Dr. Fisher shares why bone health becomes critical as we age. After age 40, we lose about 5% of our bone mass every decade.
• How our bones change as we age—and what you can do about it. Bone loss starts in our 30s and accelerates with age, but proactive resistance training can slow it down.
• Dr. Fisher shares research on how hormones affect bone health. As testosterone and estrogen levels drop in men and women, bone mineral density also declines.
• Why weak bones are a bigger issue than you think. Hormonal changes can make bones more fragile, but Dr. Fisher reveals strength training can help.
• Amy and Dr. Fisher discuss why men see faster results in improving bone density. While bone loss is more drastic for women, men tend to regain density quicker once they start strength training.
• Understand that resistance training early in life pays off later.
• Amy shares why proactive strength training is easier than trying to reverse bone loss.
• She explains the benefits of building bone density now to avoid struggles with osteoporosis or osteopenia later.
• Learn how stronger muscles lead to stronger bones.
• Dr. Fisher explains that it’s the force of resistance training—not just muscle strength—that signals your body to build bone density.
• The science of stronger bones. Resistance training creates a strain on your bones that triggers your body to send osteoblasts to rebuild and strengthen them.
• Amy and Dr. Fisher discuss how losing bone mass impacts your balance and agility.
• Amy and Dr. Fisher break down the key elements of strength training for osteoporosis.
• You don’t need heavy weights to make a difference—slow, controlled resistance training works wonders for bone health.
• Lifestyle habits that affect your bone density. Amy explains how exercise, nutrition, and even daily movement can have a profound impact on maintaining strong bones.
• Understand that calcium alone isn’t enough for strong bones. Dr. Fisher emphasizes that while supplements help, they can’t replace the effects of regular exercise.
• Dr. Fisher explains why movement is essential for bone health. Our bodies are designed to move, and without exercise, even good nutrition won’t be enough to protect your bones.
• Amy shares how several of her clients reversed osteoporosis through strength training--and the exact training regime they followed.
• Why it’s never too late to start strength training. Even if you’ve been diagnosed with osteoporosis, resistance training can help slow or even reverse bone loss.
• Dr. Fisher highlights the dual benefits of resistance training. It’s both pre-rehabilitative, preventing decline, and rehabilitative, helping you recover if you’re already experiencing issues.

 

 

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