Building Strong Bones: A Key to Lifelong Health

By Josh Sargeant, Personal Trainer

Bone health is a topic that doesn’t always receive the attention it deserves. Yet, it’s a cornerstone of overall well-being. Bones form the structural framework of the body, protect vital organs, and store essential minerals like calcium and phosphorus. Developing and maintaining bone density is especially crucial during youth, as adolescence is the prime window for building a solid foundation that will support health for future decades. However, bone mineral density (BMD) can be improved at any age with targeted resistance training and other lifestyle adjustments.

What Is Bone Density?

Bone density refers to the amount of bone mineral in bone tissue. High bone density is linked to stronger bones, while low bone density can lead to conditions like osteoporosis, which increases the risk of fractures. Weak bones can significantly impair quality of life, particularly in older age. However, the groundwork for strong bones begins much earlier — long before issues arise.

Bone is a living tissue that constantly undergoes remodeling. In childhood and adolescence, bone formation outpaces bone breakdown, allowing for growth and strengthening. Research indicates that up to 90% of peak bone mass is achieved by the end of adolescence, underscoring the urgency of prioritizing bone health during these formative years through proper nutrition, exercise, and lifestyle. After reaching peak bone mass — typically by one’s late 20s, bone breakdown gradually exceeds bone formation. This is why the habits formed early on can either safeguard or compromise bone health for life. Yet, it is never too late to strengthen bones. Resistance training — which places mechanical stress on bones — stimulates bone formation at any age.

Hope at Every Age: Evidence of Bone Mineral Density Improvements

Research shows that people of all ages can improve their BMD through targeted actions, including resistance training and

weight-bearing exercises. Here’s how this happens at different stages of life.

Childhood & Adolescence: This is the most critical period for building bone density. Adolescents, especially girls, experience rapid growth during puberty. High-impact exercise and a calcium-rich diet are essential for

maximizing bone strength. Activities like running, gymnastics, and jumping create beneficial stress that stimulates bone growth.

One study demonstrated how a lifestyle intervention helped adolescent girls achieve significant BMD improvements. Over two years, participants who increased their

physical activity and calcium intake saw gains in spine and hip BMD.1 Another study found that calcium supplementation through dairy products increased bone density in teenage girls at critical sites like the spine and femoral neck.2

Young Adults (20s & 30s): By this stage, bone density gains level off, but habits such as resistance training and adequate nutrition help preserve bone health. A 17-year longitudinal study showed that bone density tracks strongly from age 8 into adulthood. Factors like lean body mass and sports participation significantly influenced BMD maintenance. 3

Middle Age (40s & 50s): Bone loss tends to accelerate during midlife, particularly for women undergoing menopause. However, interventions like calcium and vitamin D supplementation can slow this decline. One study found that a combination of calcium and vitamin D reduced bone loss in the femoral neck, spine, and total body in middle-aged participants.4

Resistance training becomes even more critical during this period. Research shows that middle-aged individuals who engage in regular strength training can preserve or slightly increase bone density, counteracting the effects of hormonal changes and aging.5 By incorporating activities like weightlifting and bodyweight exercises, individuals can help prevent the rapid loss of bone density.

Older Adults (65+): Maintaining bone strength in older age helps prevent fractures and preserve mobility. Strength training, even at lower intensities, helps improve muscular function and stabilize BMD.6 Additionally, calcium and vitamin D supplementation continue to reduce fracture risk.

Older adults who participate in weightbearing and resistance exercises, such as using resistance bands or performing exercises with weights, can stimulate bone formation. While gains may be slower at this stage, consistent effort can lead to meaningful improvements in BMD.

Success Stories: Building Strength at MAC

Several members of Multnomah Athletic Club have experienced the benefits of prioritizing bone health firsthand. Through tailored

fitness programs, including weight-bearing exercises and resistance training, MAC members have improved their bone density and enhanced their overall strength, endurance, and quality of life.

One remarkable transformation story is that of Sophia Skaar. After enrolling in MAC’s Strength & Conditioning class, Skaar tested off the charts in bone mineral density after just one year. Her dedication to consistent training and a balanced approach to health made her a shining example of how focusing on bone health can yield outstanding results.

How to Test Bone Mineral Density

To fully understand one’s bone health and detect early signs of osteoporosis, it is essential to test bone mineral density. The most effective method is a dual-energy X-ray absorptiometry (DEXA) scan. This painless scan measures bone density at key sites like the hip and spine, offering insight into a person’s risk for fractures and bone loss.

In support of members’ bone health, MAC is excited to announce the availability of an onsite mobile DEXA scan machine. Members can reserve appointments to assess their BMD and receive personalized recommendations based on their results.

Building a Strong Foundation for Life

The importance of bone density cannot be overstated. By taking proactive steps during childhood and adolescence, maintaining healthy habits through adulthood, and addressing bone loss risks in later years, individuals can safeguard their mobility, strength, and independence for life.

Members have access to fitness professionals and resources designed to support every stage of bone health. No matter your age, there are steps you can take today to invest in your bones and ensure a healthier tomorrow. Take action now: Schedule a fitness consultation by emailing fitness@themac.com.