Bone health might not seem like the most compelling reason to strength-train, but if you’re over the age of 30, you might want to add it to the top of your list.
That’s because bone density and muscle mass naturally decrease when you enter your early 30s, says Caroline Idiens, a leading strength trainer and DailyOM course creator. “This leaves you more susceptible to fractures and increases your risk of osteoporosis, which can dramatically impair your daily life,” she explains.
The good news is that a specific type of strength training called functional training (also known as functional exercise) can help you maintain and even increase bone health — while simultaneously promoting healthy aging and even longevity. “I really cannot emphasize enough the importance of training in this way and at this time of life,” Idiens says.
Interested in learning more? Check out Bone Health: Holistic Exercises to Increase Balance, Flexibility and Strength
Meet Your Teacher: Caroline Idiens
Although she served as an in-demand strength training coach in the U.K. for more than two decades, it wasn’t until 2020 when 52-year-old Caroline Idiens became recognized on a global level. The founder of the increasingly popular online strength training platform Caroline’s Circuits, Idiens is a firm believer in the importance of strength training in midlife for longevity and overall vitality.
“I truly believe in the power of resistance exercises to not only have huge benefits physically, but also mentally,” she shares. “For me, strength training is a way of life, and I can honestly say that I feel fitter, stronger, and healthier now in my 50s than I did in my 20s and 30s.”
Why Bone Health Matters
It’s easy to take our bones for granted, but they are essential to our physical health and vitality. “Bones play so many crucial roles in the body, providing structure, protecting our organs, anchoring our muscles, as well as storing calcium,” Idiens tells us.
When bone density declines, we become at risk for osteoporosis, which Idiens says affects one in three women over the age of 50. “Osteoporosis causes bones to become brittle and weak so they are more prone to breakages, which can be a major cause of pain and have a horrendous impact on daily life,” she explains.
Important Things to Know About Bone Health
- Bone density progressively declines, beginning in your 30s. Having brittle bones is an issue that can have serious consequences for both men and women, including making you more prone to fractures, falls, poor posture, and even premature death.
- Low bone density is most common in aging women. Low bone density is more prevalent in women than men, and Idiens says it becomes a greater concern after menopause, when estrogen levels decrease.
- Your risk for osteoporosis increases at age 50. One in three women and one in five men will receive an osteoporosis diagnosis in their 50s — making bone density especially vital.
- Bone health can be maintained and strengthened. “Many of us do not realize that bones are living tissues with their own blood supply,” Idiens says. “This means we can help our bones renew and strengthen as we age.”
Why Is Functional Exercise Important for Bone Health?
In order to maintain and build strong, healthy bones that will serve us throughout the aging process, it’s imperative to lay down new bone tissue, says Idiens. “This is where strength training comes in. When we use weights, or our own bodyweight, the stress we cause by pulling and tugging on the bones stimulates new growth. The result is stronger, denser bones.”
Science supports this. One research review points to resistance training as the best strategy for increasing bone and muscle mass in postmenopausal women, middle-age men, and the older population in general. Another review came to the same conclusion, adding that resistance training might help to prevent osteoporosis and osteopenia.
According to Idiens, functional training, which involves performing compound exercises that mimic movements in everyday life, are key to bone health and healthy aging. “Compound exercises work multiple muscle groups at once, such as squats, press-ups, and planks that use the whole body,” she says. “When we reach down to pick something up, or we turn as we get out of a car, we are using multiple muscle groups at once. It is these actions that we need to practice with correct form to ensure we keep the strength that we need going into the future.”
The good news? The most essential functional exercises for bone health can be easily performed at home, with minimal equipment — no pricey gym membership necessary.
5 Reasons Functional Exercise Is Important for Bone Health and Longevity
Functional exercise, which combines strength, balance, and flexibility training, is incredibly effective for bone building — and helping you age with grace and confidence. “You can really make a difference in your bone health in midlife with resistance-based exercise,” Idiens says.
Here, she shares some of the biggest reasons functional exercise can benefit your body — and mind — as you age. The ultimate goal? To feel your absolute best, both now and later in life.
1. It’s been proven to increase bone cell growth and bone density.
“Just 30 minutes, three to four times per week, of strength-based exercise has been shown to enhance bone cell growth and, subsequently, bone density,” Idiens tells us.
Indeed, according to a meta-analysis, moderate-intensity resistance training three days per week benefited bone mineral density in postmenopausal women.
And improving bone density is key to reducing your risks for osteoporosis and osteopenia, which can lead to significant pain and discomfort in your everyday life.
2. It can help “future proof” your body.
Functional exercise helps to protect our bones and supports our body as we age, Idiens says. It’s key to not only living a long life, but also to staying active and maintaining your quality of life with age. While no solution stops us from aging entirely, incorporating functional exercise into your daily routine may help you feel strong and avoid injury and chronic pain in the long run.
3. It improves overall strength, flexibility, posture, and balance.
One of the key benefits of functional exercise is that it provides a well-rounded workout that simultaneously increases muscle mass and tone, improves mobility, promotes better posture, and increases balance — all of which contribute to enhanced quality of life at any age, and especially as time passes.
4. It reduces back pain by increasing core strength.
“By strengthening our bones and muscles with functional exercise, people often find a reduction in their back pain,” Idiens says. This is a natural byproduct of functional training, which also focuses on improving core strength. By working core muscles, which are on the opposite side of your body from your back muscles, you can create a more supportive environment for your back to alleviate aches and pains you may feel on a daily basis.
One study found resistance training an effective tool in managing both chronic and acute back pain.
5. It boosts mood and enhances confidence.
The mood boost that comes from even just 30 minutes of functional exercise can help lead to dramatic positive shifts in your mind-body relationship, and your relationship with the outer world, Idiens notes. “With just very small changes to our overall exercise routines, we can make a huge difference not only physically, but mentally, too,” she says. “Not only will you feel more confident, but you will find that everyday activities begin to feel easier as you gain strength.”
The Bottom Line
With consistency, functional training can build stronger, healthier bones and muscle mass, keeping you feeling empowered for the long haul.
Incorporating functional exercise into your daily routine doesn’t require hours of time or fancy equipment either, Idiens shares. “Functional exercise, which can be done by everyone with minimal equipment at home, can lead to significant changes in your bone health — and in your everyday life. The result is a more confident, fitter you.”
