Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters Osteoporosis and Barbells (How Lifting Weights Prevents Bone Loss) | Ep 245
Join my FREE mailing list at witsandweights.com/email to learn more about lifting weights, workout programs, and tips for strength training and building muscle!
—
Could lifting heavy weights be the key to stronger bones and a longer life? What if you could reverse bone loss—even in your 70s?
Philip (@witsandweights) tackles one of the most overlooked aspects of health: bone density. Learn why the traditional advice about osteoporosis falls short and discover the science-backed power of strength training. Philip shares practical tips and key principles to build stronger bones, improve mobility, and maintain independence at any age. Whether you're 30 and proactive or 70 and looking to regain vitality, this will shift your thinking about bone health forever.
Today, you’ll learn all about:
1:10 The reality of age-related bone loss
2:54 Common myths about bone health
6:51 Three key principles for bone adaptation
11:07 Why bodyweight exercises and cardio aren’t enough?
12:25 Misconceptions about lifting heavy weights
16:17 The transformative benefits of strength training
17:23 True strength training vs. lifting weights
19:42 How bone adaptation mirrors muscle growth principles
21:30 Outro
Episode resources:
- Join Philip's FREE mailing list at witsandweights.com/email
Related episode:
📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.
🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram