Written by Dr. Chelsey Spano, Chiropractic Expert
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
As a chiropractor and advocate for women’s health, I often find myself talking to women who are unaware of one of the most powerful ways to improve long-term well-being: strength training. Chances are, as a reader of STRONG, you are fully committed to weight training and have already bought into these benefits. But what you might not be aware of is the direct, often life-changing impact that strength training has on women (in particular) in one crucial area: bone health.
Why Is Bone Health So Important?
Bone health is not something many women think about until they hear the word “osteoporosis” in their doctor’s office. By that time, the road to recovery in strength in bone health can be a longer and more difficult one. Yet the truth is, our bones start losing density in our 30s, and the rate of loss increases after menopause due to lower estrogen levels. This loss of bone density can lead to fractures, brittle bones, and conditions like osteopenia and osteoporosis, which is a leading cause of disability in older women. Here’s where strength training comes in: it’s one of the most effective ways to strengthen bones, enhance bone density, and reduce the risk of fractures.
How Strength Training Builds Better Bones
When I’m talking about strength training, I mean lifting weights or using resistance bands to challenge the muscles. While it’s common to think of strength training as just a way to tone or build muscle, the stress that lifting puts on your bones is exactly what they need to stay strong. Bones are living tissues that respond to stress by getting stronger. When you engage in strength training, the tension from the muscle pulling on the bone stimulates cells in the bone called osteoblasts. These osteoblasts work to create more bone tissue, increasing bone density and therefore making the bones stronger.
"Whether you’re in your 20s, 30s, or even 50s, it’s never too late to start."
Debunking the Bulking Myth
Despite the well-documented benefits, many women are still hesitant to embrace weightlifting thanks to one of the most common myths: strength training will cause you to “bulk up”. Women do not have the same levels of testosterone as men. This makes it difficult for women to gain large amounts of muscle mass. We must work a lot harder to see the gains.
Many women are looking to achieve a “shredded” physique with visible lean muscle definition. Therefore strength training is essential because it will help achieve exactly that while supporting your skeletal structure. Dropping the pounds through dieting and cardio alone will not.
There’s also a misconception that strength training is only for younger women or athletes. But nothing could be further from the truth. Whether you’re in your 20s, 30s, or even 50s, it’s never too late to start. In fact, for postmenopausal women, strength training can be particularly effective in mitigating the accelerated bone loss that occurs with aging.
The Chiropractic Connection
As a chiropractor, I see firsthand how proper body alignment and spinal health are critical in preventing injuries during exercise. One thing I emphasize to my female patients is the importance of aligning their bodies properly before adding weights or resistance. Strength training can do wonders for bone health, but if your body is out of alignment, you risk injury to your joints, spine, or muscles. Chiropractic care ensures that your skeletal system is functioning optimally, creating a strong foundation for your strength-training routine. In turn, stronger muscles and bones reduce the likelihood of future misalignments or discomfort, creating a positive feedback loop for your health.
Long-Term Benefits
Beyond bone health, strength training offers a host of other benefits. It helps improve posture, increase metabolism, boost mood, and enhance overall body confidence. But most importantly, it equips you with the strength and resilience to age gracefully. Strength training isn’t just about building muscles; it’s about building the foundation for a healthier, more vibrant future.
No matter your age, it’s never too early or too late to prioritize bone health through strength training. So, the next time you think about your fitness routine, don’t forget to add some weight to it—and if you’re already weight training, remember there is more to it than just the physique goal. The benefits run deep and will be something that our future selves are grateful for because strength training now is investing in our health and setting us up for success in our golden era.
Simple Strength Training Tips for Beginners
For women who are new to strength training, starting out can feel intimidating. But remember, you don’t need to be lifting heavy weights right away to see benefits. Here are a few tips to ease into it:
+ Start with Bodyweight
+ Use Resistance Bands
+ Focus on Form
+ Incorporate Compound Movements
+ Progress Slowly
