Bone density/muscle mass and resistance training:

Exercise not only makes our muscles stronger and function, exercise also enhances mental well-being, and contributes to healthy sleep patterns but also plays a pivotal role in maintaining and improving bone health.

Several advantages of exercise for bone health include:

Increased Bone Density: Engaging in resistance training and weight-bearing movements stimulates bone growth, fostering stronger and denser bones.

Enhanced Muscle Strength: Strong muscles provide vital support to bones, reducing the risk of fractures and falls.

Improved Coordination and Balance: Regular, targeted exercise contributes to enhanced coordination and balance, reducing the likelihood of falls and promoting stability.

Joint Health: Exercise acts as a lubricant for joints, ensuring they function as robust shock absorbers.

Osteoporosis Prevention: Regular exercise, whether in youth or later years, proves effective in preventing the gradual deterioration of bones over time.

The benefits of exercise are manifold, and preserving bone strength is particularly crucial as it forms the foundational structure of our body.

What are the benefits of resistance training?

In this week’s blog, we are discussing the benefits of resistance training and how this can enhance the longevity of your health through exercise.

Resistance training has witnessed a surge in popularity, and rightly so, given it’s potential to not only enhance the longevity of life by reducing all-cause mortality by 21% but also to enhance overall well-being. There are numerous benefits of resistance training which include:

Mental Health

Beyond the social and achievement aspects, strength training induces positive adaptations in the hypothalamic-pituitary-adrenal axis and neural circuitry associated with affective, behavioural, and cognitive processes. These adaptations are believed to positively impact sleep, a crucial time for the body’s recovery from strength training.

Musculoskeletal Health

The tension generated by strength training has a beneficial impact on the structural properties of muscles, tendons, and bones. Muscle strength improves through alterations in size, type, and angle of muscle fibres, along with enhanced neural factors. Tendons witness increased density and stiffness of collagen fibres, while bones, although a slower process, experience an increase in mineral density.

Metabolic Health

Contraction of muscles during strength training releases protective factors that influence metabolic and physiological responses in various organs. This helps maintain an anti-inflammatory state in the body, a crucial factor in preventing various diseases. Additionally, muscle serves as a primary site for glucose disposal, contributing to the positive effects on diabetes.

Cancer Prevention

The overall benefits of strength training contribute to a reduced risk of developing and recovering from cancer. Emerging research also suggests potential anti-tumorigenic properties associated with strength training.

Cardiovascular Health

Strength training yields improvements in cardiorespiratory function comparable to aerobic training, primarily due to angiogenesis, the formation of additional blood vessels. These vessels enhance oxygen perfusion in the heart and systemic blood pressure.


Maestroni, L. et al (2020) The Benefits of Strength Training on Musculoskeletal System Health: Practical Applications for Interdisciplinary Care Medicine. Sports Medicine. 50(8): 1431-1450.