This form of exercise does more than just keep you fit. It also promotes bone growth and slows age-related bone loss, leading to a lower risk of osteoporosis. The experts at Harvard Medical School say that it's particularly beneficial for the bones of the spine, hips, and wrists. The same source reports that bone mass decreases by about 1% per year after age 40. Therefore, it's even more important to stay active and lift heavy lifts as you get older.
Clinical evidence shows that strength training preserves lean mass and increases bone strength. Over time, it may help maintain bone mass density, lowering your risk of falls and fractures (via BioMed Research International). "If we place the bones under stress, the body will respond by sending the material that it needs to make those bones stronger," John C. Garner, Ph.D., C.S.C.S. told Self.
When you lift heavy weights, the muscles surrounding your spine and joints become stronger. This can lead to greater mobility and prevent or reduce back pain, explains Spine Universe. Weight lifting may also help you lose the extra weight, taking some of the pressure off your bones. Just make sure you increase training volume, intensity, and duration gradually to prevent injuries.
