Muscle makes a lot of headlines around here. When you walk into our NW Portland studio, you’ll see people working hard to build lean tissue, increase functional strength, and elevate their overall physical vitality. Followed by body composition, which we frequently discuss and measure using our regular InBody scans to ensure your training, habits, and nutrition plans are safely moving you in the right direction.
But what we don’t discuss as much is bone density, and it turns out to be one of the biggest beneficiaries of smart and consistent strength training. While building muscle mass gives us immediate, tangible rewards in terms of look, feel, and daily energy, the underlying structural integrity of our skeletal system is what genuinely preserves our physical independence for decades to come.
I truly think that anyone over the age of 50, especially women, should have a simple Dexa Bone Density Scan for a benchmark and do everything they can to maintain, or even improve, bone density as they age. Because women face a naturally sharp decline in bone mass during the menopausal transition, having an objective baseline assessment eliminates the guesswork before future structural vulnerabilities can manifest.
The prevalence of fractures in elderly populations and the statistics in morbidity when fractures occur back this statement up 100%. A single fall resulting in a hip or spine fracture can completely derail an individual’s autonomy and quality of life. This staggering reality is why preventative skeletal loading should be at the forefront of lifetime health, rather than an afterthought.
What can you do to maintain / improve bone density? At Hyatt Strength + Wellness, we look at health through a comprehensive, precision-fitness lens. Here is your proactive, daily action plan:
Walk, a lot. We recommend 6000-8000 steps on days you do other workouts and 10,000-12,000 steps on days you don’t. Regular walking sends a continuous signal reminding your body to keep your skeletal structures dense and resilient.
Strength train with heavy weights. Upper and lower body, RPE 8 or above. Full body movements. 2-3 times per week. Loading forces muscles to pull on bone and this tension triggers a biological response that stimulates new bone mineralization.
Supplement the work you do with proper nutrition (particularly protein) and sleep (7-8 hours per night minimum). Remember that your training session provides the essential stimulus, but your skeletal system relies entirely on deep rest and foundational nutrition to successfully reconstruct and fortify the bone matrix.
If you’re doing the basics and not getting the results you hope for, I’m always happy to dig into this deeper. Whether you want to unpack a recent scan, refine your movement form, or tailor your daily routine to protect your longevity, we can sit down and build a strategy that works specifically for you.
Author Jeremy Hyatt, MS, CSCS is a personal trainer and co-owner of Hyatt Strength + Wellness. He believes it’s important to start with the basics and move from there. Too often, people get into complicated movements and goals before they have the proper fundamentals, which can lead to negative results. Jeremy has been working in the fitness industry since 1995 and co-founded Hyatt Strength + Wellness in 2011.
Learn more about Jeremy, or get in touch with him by emailing us at Go@HyattGym.com.
Hyatt Strength + Wellness is a team of certified, enthusiastic and innovative health and fitness professionals in Portland, Oregon. Get in touch by emailing us at Go@HyattGym.com.
