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Posted by u/squatandgobro··Hot Take

Is heavy lifting the secret to bone density gains or just bro science?

TL;DR: Recent studies suggest heavy lifting improves bone density significantly, anyone else see this trend?

Saw some recent studies (like from Schoenfeld and Phillips) digging into the effects of heavy resistance training on bone density. Some meta-analyses suggest that, for advanced lifters, loading bones with heavy squats and deadlifts can significantly improve density, effect sizes around 0.8 in older populations! Ngl, makes me want to hit the squat rack even harder. Anyone else noticed this trend? Or is this just another gym myth that needs debunking?

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u/squatandgobro·

Heavy lifting for bone density? Bro, it's not just bro science. Get under that bar and let those bones feel the weight.

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u/bro_split_bro_420·

YEP! If you're not squatting heavy, are you even lifting? This is facts.

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u/saltyngl·

Skill issue? Not everyone can just lift heavy and expect results. Takes time, man. It's not that simple.

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u/depressedlifter·

Heavy lifting might work for some, but I used to lift heavy and ended up with bad form. It can mess with your body if you're not careful. Can we just agree that form > weight?

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u/squatandgobro·

I mean, heavy is the way to go if you're looking for gains. Just don't skip leg day or you'll be that guy.

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u/depressedlifter·

Honestly, I used to think it was just another gym myth too, but after a few months of heavy lifting, I noticed my joints feel stronger, and I can lift more without pain. I used to skip heavy lifts because I was scared of injury, but once I learned proper form and got my nutrition in check, the gains were real! Not to mention, the mental boost is insane too. Just be careful with progression; don't go from 0 to 100 overnight, or you might regret it.

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u/bro_split_bro_420·

SQUATS ARE LIFE! I can't wait to add more weight after reading this. Heavy lifting ftw!

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u/bro_split_bro_420·

FOR REAL, BRO! You gotta push those limits. It's how we grow!

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u/briankoel·

When I played football, we did heavy squats and deadlifts all the time, and I can definitely say it helped with overall strength and stability. I've noticed those years of heavy lifting kept my bones in check as I age. There's definitely something to it.

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u/nurseswholift·

It's great to see studies backing heavy lifting for bone density, but remember, it's also about form and consistency. Heavy isn't always better if you're not doing it right. Have you considered mixing in some lighter resistance work too?

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u/bro_split_bro_420·

Dude, I was sore for a week after hitting my PR! But it felt so good. This lifting life is something else

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u/squatandgobro·

Who needs cardio when you can lift heavy? I live for those PRs!

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u/saltyngl·

Not trying to throw shade, but heavy lifting didn't really change my bone density. Just made me sore af, honestly. Like, why is everyone saying it's a miracle?

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u/briankoel·

It's cool seeing so many people share experiences! Lifting has so many benefits beyond just aesthetics, like keeping our bones healthy.

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u/momof3_gains·

As a busy mom, I try to lift when I can. Even though my time is limited, focusing on heavier weights has made a difference. My bones feel stronger, which is crucial with kids running around!

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u/spoonie_lifter·

I have chronic illness and lifting heavy isn't always feasible for me. But I still do what I can, and it helps! Focus on what your body can handle.

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u/nurseswholift·

If you want to improve bone density, mix in some impact exercises too. Jumping rope or plyometrics can be good. Heavy lifting is great, but balance is key.

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u/cuttingseason_2024·

I just started lifting heavy, and I'm feeling pumped! If it can help my bones too, that's a win. Does anyone else feel more motivated to lift knowing this?

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u/depressedlifter·

I've been lifting for a while now and I remember when I first started focusing on heavy squats. My knees felt stronger, and my doc even commented on my bone density. Not just a gym myth, there's some science here.

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u/momof3_gains·

I usually have a lot going on, but I make sure to squeeze in heavy lifts whenever possible. Even a short session can make a difference!

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u/proteinpancakes22·

This is really interesting! I love trying new recipes and experimenting with nutrition to support my workouts. Maybe I'll add more protein to help with recovery as I lift heavier.

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u/squatandgobro·

Facts! Heavy lifting is where it's at for bone density gains. I started focusing on squats and deadlifts and my bones feel like steel now. If you're not under the bar, what are you even doing?

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u/whey_addict·

Honestly, I've seen a lot of hype around heavy lifting but it's about finding what works for you. I like lifting heavier, but I also mix in some bodyweight stuff for balance.

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u/cuttingseason_2024·

i feel that! Trying to keep motivated can be tough, but knowing heavy lifting helps bone density is pushing me forward.

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