Resistance Training for Improved Bone Density at Any Age

Back in January of 2023 one of my awesome longtime clients asked if I could do a few virtual training sessions with his mom to help her with some exercise suggestions. A few 30 minute sessions turned into a regular weekly routine of two 50 minute strength and mobility sessions for almost a year now. What impresses me so much about her is her commitment to being strong and vital for life (like her 97 year old dad who works out with a trainer of his own!). 

One area of concern when we started was warding off osteoporosis and integrating appropriate resistance training load without irritating some injuries. Working around some hip and wrist issues she's consistently worked on squats, lunges, farmer carries, rows and every kind of plank imaginable! This week she showed me the results of a recent Dexa scan that noted "Significant change: increase in femoral neck mean bone density of 5.9%" and some other cool stuff. 

It can be easy to think "It's too late to affect change" especially with bone density. But as Arnold told us this week in his awesome newsletter, that kind of thinking is bogus. You can improve many health markers, like bone density, at any age and without a gym membership or tons of equipment (this snapshot shows the stuff we use to workout in a spare bedroom).