As you grow older,maintaining strong and healthy bonesbecomes increasingly important toprevent osteoporosisand fractures.
Here are five strength workouts to help build bone density as you age.
Remember to start with light weights, and gradually increase the resistance as your strength improves.
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Consult with a healthcare professional before beginning any new exercise programespecially if you have existing health conditions or concerns.
With dedication and consistency, you might maintain strong and healthy bones well into your golden years.
Keep reading for five of the best strength workouts to build bone density as you age.
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And when you’re finished, check out the6 ‘Power Foods’ That Helped This Woman Lose 100 Pounds.
Squats
Stand with your feet shoulder-width apart.
Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
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Keep your chest lifted and your back straight.
Lower yourself until your thighs are parallel to the ground.
Push through your heels to return to the starting position.
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Perform three sets of 10 to 12 reps.
2.
Lunges
Stand with your feet hip-width apart.
Keep your chest lifted and your back straight.
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Push through your right heel to return to the starting position.
Repeat on the left side.
Perform three sets of 10 to 12 reps per leg.
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Calf Raises
Stand with your feet hip-width apart.
Lift your heels off the ground, rising onto the balls of your feet.
Hold for a moment at the top.
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Lower your heels back to the ground.
Chest Presses
Lie on a flat bench with a dumbbell in each hand, palms facing forward.
Extend your arms upward, directly above your shoulders.
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Lower the dumbbells toward your chest, keeping your elbows at a 90-degree angle.
Press the dumbbells back up to the starting position.
Perform three sets of 10 to 12 reps.
2.
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Hinge at the hips, and bend forward until your torso is parallel to the ground.
Pull the dumbbells toward your chest, keeping your elbows close to your body.
Lower the dumbbells back to the starting position.
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Perform three sets of 10 to 12 reps.
3.
Shoulder Presses
Stand with your feet hip-width apart and a dumbbell in each hand, palms facing forward.
Bend your elbows to 90 degrees, bringing the dumbbells to shoulder height.
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Press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to shoulder height with control.
Planks
Start in a forearm plank position, engaging the core and glutes.
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Hold for 30 to 60 seconds.
Perform three sets of 15 to 20 reps per side.
Extend your right arm forward and your left leg back, keeping the hips level.
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Hold for a moment, then return to the starting position.
Repeat on the opposite side.
Deadlifts
Stand with your feet hip-width apart and a barbell or dumbbells in front of you.
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Bend at the hips and knees to grip the barbell with an overhand grip.
Keep your back straight and your chest lifted as you lift the weight by extending your hips and knees.
Stand up tall, pushing your hips forward and shoulders back.
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Lower the weight back to the ground with control.
Perform three sets of eight to 10 reps.
2.
Pushups
Start in a high plank position with your hands shoulder-width apart.
Lower your body until your chest nearly touches the floor.
Push back up to the starting position.
Perform three sets of 10 to 12 reps.
3.
Dumbbell Squat to Press
Hold a dumbbell in each hand at shoulder height, palms facing forward.
Squat down, then explosively press the dumbbells overhead as you stand up.
Lower the dumbbells back to shoulder height with control.
This workout focuses on exercises that challenge balance and coordination while strengthening the muscles responsible for stability.
Single-leg Deadlifts
Stand on your left leg with a slight bend in the knee.
Keep your back straight and your chest lifted.
Return to the starting position by squeezing your left glute and standing tall.
Perform three sets of 10 to 12 reps per leg.
Bosu Ball Squats
Stand on a Bosu ball with your feet hip-width apart.
Squat down, keeping your balance on the Bosu ball.
Push through your heels to return to the starting position.
Perform three sets of 10 to 12 reps.
3.
Side Leg Raises
Stand with your feet hip-width apart and your hands on your hips.
(you’re free to also use a chair for support.)
Lift your right leg to the side, keeping it straight.
Lower your leg back to the starting position with control.
Repeat on the left side.
Perform three sets of 12 to 15 reps per leg.
