How does resistance training help women with osteoporosis, particularly relating to the menopause?

Resistance training, also known as strength training, can be beneficial for women with osteoporosis, especially during and after menopause.

Osteoporosis is a condition in which the bones become weak and brittle, increasing the risk of fractures. The risk of osteoporosis increases during and after menopause because the levels of estrogen, a hormone that helps to maintain bone health, decrease. This can lead to a loss of bone density and an increase in the risk of fractures.

Resistance training can help to improve bone density and reduce the risk of fractures in women with osteoporosis. When muscles are exposed to resistance, they need to work harder to overcome it. This causes the muscles to contract and generate force, which in turn causes the bones to experience stress. The body responds to this stress by building more bone, which can increase bone density and make the bones stronger.

Resistance training can be done using a variety of equipment such as free weights, resistance bands, or weight machines. It's important for the resistance to be progressive in nature, meaning that the resistance is gradually increased as you become stronger. A progressive program should be tailored to individual needs, taking into account factors such as age, health status and current fitness level.

In addition to resistance training, it's also important for women with osteoporosis to engage in weight-bearing exercise such as walking or dancing, and to maintain an adequate intake of calcium and vitamin D, as these are essential for bone health.

It's important to talk to your doctor before starting a new exercise program if you have osteoporosis or any other health condition. A certified personal trainer like Claire can help you design a safe and effective exercise program.