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Posted by u/saltyngl··Beginner

Anyone got the lowdown on recent studies about heavy lifting and bone density?

TL;DR: Looking for insights on recent studies about heavy lifting's effect on bone density.

Been hitting the weights for a couple years now, and i keep hearing about how heavy resistance training can boost bone density. I saw some studies by Schoenfeld and Helms suggesting solid increases in bone mineral density with heavy loads. Anyone know the details? Sample sizes, methodologies, anything on long-term effects? This shit's crucial for avoiding injury as I get heavier.

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u/momof3_gains·

My doc told me that lifting heavier has been great for my bone density. But also, don't forget about the importance of calcium and vitamin D. It's a combo, you know? Like, I try to fit in strength training when I can, and I keep an eye on my nutrition to support it.

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u/calisthenics_nerd·

There are a few recent studies highlighting the benefits of heavy resistance training on bone density. One study by Schoenfeld found that participants who lifted heavy (above 75% of their 1RM) showed significant increases in bone mineral density compared to those who lifted lighter weights. The sample size was decent, around 50 subjects, but I think it also looked at frequency and volume in terms of long-term effects. The takeaway is that consistent heavy lifting is crucial for maintaining bone health as we age

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u/squat_to_pizza·

I saw some of that research too! Heavy squats and deadlifts really contribute to bone density improvements. Plus, as a powerlifter, I can tell you that lifting heavy not only builds muscle but also strengthens your bones. Just remember, technique matters! A good squat form will keep your joints healthy while you're pushing those heavy weights.

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u/creatine_supremacy·

100% agree! Heavy lifting is where it's at. For bone density, you're really looking at that overload principle, lifting progressively heavier loads over time. Just keep an eye on your recovery and make sure you're not skipping your rest days, or you'll risk injury. Gotta keep those bones strong!

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u/runningfromcardio·

Lol, but what if you just end up with a backache? Heavy lifting sounds great until you're sore for a week. I'm here for the gains but, like, I also wanna walk straight. Just saying.

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u/saltyngl·

this. My legs felt like jelly after leg day. Heavy lifts rly mess you up.

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u/never_skiplegday99·

For real, don't skip leg day if you wanna build density! I've had my own leg day mishaps, like almost dropping a barbell on my foot. Lesson learned, always have a spotter or use safety bars when you're lifting heavy.

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u/broccoli_and_beard·

i recently came across some meta-analyses that indicated heavy lifting can significantly impact bone mineral density positively. It seems that the higher the load, the better the results. I'm all about that science in the kitchen too, like cooking with plenty of greens, which helps overall health. Just remember to balance it out with cardio too, even if it's light.

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u/bench_press_buddha·

In a way, lifting heavy is like planting a seed. You nurture it with consistency and care, and in time, it grows stronger, just like your bones. It's a gradual process but the results, both physically and mentally, are rewarding. Also, you build resilience against injury, which is essential in our fitness journeys.

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