Strength Training For All Ages

When I was growing up, my mom always told me to drink my milk so I could grow big and strong. For years, many men and women have heard similar advice—drink milk, eat yogurt, or take calcium supplements to support bone health and prevent loss. While calcium is important, it’s only part of the equation.

Osteoporosis is a disease in which bone density deteriorates, leading to a higher risk of fractures. Nearly 1 in 2 women and 1 in 4 men over age 50 will break a bone due to osteoporosis. Often called a “silent disease,” it doesn’t cause obvious symptoms until significant damage has already occurred. Women are most commonly warned about osteoporosis because declining estrogen after menopause accelerates bone loss. However, many other conditions can contribute, including breast cancer, prostate cancer, weight-loss surgery, irritable bowel disease, multiple sclerosis, Parkinson’s disease, and stroke. Certain medications can also affect bone density, so it’s important to discuss risks with your doctor.

One of the most effective, but less talked about, ways to slow bone loss is exercise—specifically bodyweight and strength training. Muscles attach to bones, so each time you move, muscles pull on bones, signaling the body to strengthen them. When you stay active, your body adapts by maintaining or building bone. When you’re inactive, the opposite happens—muscle mass and bone density decline, much like decluttering a house of things you “don’t need.”

Exercise doesn’t just strengthen bones. It also improves balance, flexibility, and overall strength, reducing the risk of falls and fractures. Combined with good nutrition and calcium intake, it’s a powerful way to protect your bones and quality of life.

The good news is it’s never too late to start. At Geary Rehab, our therapists can help you safely begin a strength program designed to improve bone density, balance, and strength—helping you stay active, independent, and fracture-free.

By: Jessica Graham