Weight Training Routines for Women Over 40 to Improve Bone Density
Why Weight Training is Essential?After 30, bone mass declines, especially post-menopause. Weight training strengthens bones, slows osteoporosis, improves posture, enhances balance, and boosts metabolism. Resistance exercises build lean muscle, support long-term strength and overall health.
1. Squats with DumbbellsDumbbell squats target quads, hamstrings, glutes, and core while stimulating hip, spine, and leg bones. Stand feet shoulder-width apart, hold dumbbells at your sides, and squat slowly. Perform 3 sets of 10–12 reps for strength and bone health.
2. Step-Ups with DumbbellsDumbbell step-ups strengthen quads, calves, and glutes while stimulating femur and hip bones. Step onto a bench or platform holding dumbbells, alternating legs. Perform 3 sets of 10 reps per leg for muscle growth and bone health.
3. Core Plank with Shoulder TapsShoulder-tap planks engage core, arms, and shoulders while strengthening spine-supporting muscles. Hold a plank and tap each shoulder alternately without twisting hips. Perform 3 rounds of 30–45 seconds to enhance stability, and overall upper-body strength.
Nutrition for Strong BonesMaximize weight training benefits with bone-friendly nutrition: consume calcium-rich foods, protein, magnesium, and vitamin K, get vitamin D, and limit alcohol and smoking. Together, these support muscle growth, strengthen bones, and enhance overall skeletal health.
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