Weight-Bearing Exercises for Bone Strength
- Elizabeth Bradley, MS
- Jun 23
- 2 min read
Updated: Jul 9
Maintaining bone strength is essential for long-term quality of life, mobility, and independence. To stimulate bone growth, the skeletal system needs dynamic, varied, and challenging mechanical loads. Bones respond to mechanical stress by becoming stronger, a principle known as Wolff's Law. However, repetitive, low-impact activities like long-distance running often plateau in their bone-strengthening effect. To maximize skeletal benefits, we need high-impact, multidirectional movements that cause bones to bend and adapt.
According to biomechanist and physical therapist Rich Willy of the Montana Running Lab, sprinting creates greater bone stimulus than repetitive distance running, which may even lead to decreased bone density in some athletes over time. Therefore, including sprinting, jumping, and quick directional changes to achieve more osteogenic (bone-building) benefits than steady-state endurance activities.
Multidirectional activities that involve rapid direction changes, jumping, and landing (e.g., basketball, soccer, ultimate frisbee, dance) place varied loads on bones, which promotes adaptability and strength. Dr. Belinda Beck's research highlights the effectiveness of high-impact loading in preventing and improving osteoporosis, as well as promoting bone health, particularly in older populations. Her work with The Bone Clinic in Australia has shown that even postmenopausal women can safely and effectively increase bone density through properly programmed resistance and impact training.
Bodyweight exercises load the bones through body weight and gravity. Progressively increasing the intensity and complexity maintains the stimulus.
Squats
Lunges (forward, reverse, walking)
Skater Lunges (lateral movement)
Single-leg hops
Jump rope
Rotation hops (adds torsional stress to the bone)
Advanced weight-bearing movements with axial loading refers to exercises where weight is transmitted through the spine, promoting bone formation in the vertebrae and pelvis.
Back squats
Deadlifts
Overhead shoulder press
These compound lifts not only build muscle but also stimulate bone tissue, particularly when performed with proper form and progressive resistance.
To maintain and improve bone density, incorporate a variety of high-impact, multidirectional, and weight-bearing exercises into your weekly routine. Progressively challenge your body while listening to its limits.
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