The Effects of Weight Training on Bone Density of Premenopausal, Postmenopausal, and Elderly Women

Abstract

Weight training in young women aids development of a greater peak bone mass. In the postmenopausal years, resistance training may retard bone loss and delay risk of fracture. Elderly women who weight train may experience fewer falls due to improved strength and balance, and may be capable of increasing bone mass in selected regions. Most studies have been unable to demonstrate greater bone mass at skeletal sites that are vulnerable to bone loss and fracture such as the femoral neck, greater trochanter, and forearm. A common limitation in these studies is that resistance was moderate, typically ranging between 60 and 70% 1-RM. Also, few studies have extended beyond 1 year. Benefits from weight training may improve not only bone mass but also the overall quality of life through fewer falls and more years of independent living. Consequently, resistance training should be encouraged in women throughout the lifespan.