Why Women SHOULD Load Their Spine for Stronger Bones | Quick Wits

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Philip Pape 0:00

Have you ever been told that certain exercises are too risky for women , especially as they age ? Today , we're challenging this common misconception the idea that women should avoid things like loading their spine . Is this well-intentioned advice actually holding women back from building stronger , healthier muscle and bones ? And what's the real key to maintaining bone density as we age ? We're going to break down the science and bust some of those myths in today's Quick Wits . Bone density as we age . We're going to break down the science and bust some of those myths in today's Quick Wits .

Philip Pape 0:28

Welcome to the Wits and Weights podcast . I'm your host , philip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in . Let's talk about a topic that is crucial for women's health , especially as you age , yet it's often misunderstood , and that is spinal loading and bone strength , because for years , women , and even today women approaching or past menopause , have been cautioned against exercises that put load on their spine . I've heard this . I'm still amazed that I hear this and the fear is that these movements might lead to fractures or accelerate bone loss . But in reality , this advice it might be well-meaning I'm not sure . It's probably more out of ignorance than anything might be doing more harm than good , because the truth is our bones need that stress , that spinal loading , to stay strong . There's actually a principle about this , called Wolff's Law , w-o-l-f-f that bone adapts to the loads placed upon it . In other words , if you don't use it , you lose it right , just like your muscle . And this is particularly crucial for women , who are at higher risk of osteoporosis as they age due to the hormonal changes . So what kind of stress are we talking about ? We are talking about exercises and movements that load the spine , like squats , deadlifts , overhead presses . Anything like that is incredibly effective at stimulating bone growth and maintaining bone density , and these are compound movements that work multiple muscle groups , but they also create the kind of mechanical stress that signals to your body that it is important to build stronger bones .

Philip Pape 2:23

Now I'm not saying just jump right into heavy barbell squats If you've never lifted before , you don't have a coach , you don't know how to do them with right , the good , with good form , you know doing things poorly , with poor form definitely is a recipe for potential injury . But , like any exercise program , any training routine , you're going to start where you're at assess what you know . You're going to figure out what you need to get there right , and that could be reaching out to a coach , could be reaching out to me . I'll help you out . I'll give you some resources , send you some free videos , right . Get you started some books that I would recommend , and then you start to progress , right ?

Philip Pape 2:55

The key is to challenge yourself and progressively increase the load over time , and the exciting part is we have studies that show that even yes , post-menopausal women can increase their bone density through resistance training . One study found that after a year of progressive resistance training , postmenopausal women increase their bone mineral density by one to 3% in their spine and hips , and that's incredible . Any increase is incredible because we're so used to talking about the decline in density over time , right ? So one to 3% might not sound like much , but most women lose 1% to 2% per year after menopause , so this is a significant improvement . It's the same logic that when I talk about building muscle , how you can build new muscle at any age . And again , proper form is critical , right .

Philip Pape 3:40

If you have concerns about your bone health , then I would . I would jump on this , but I would work with somebody who's qualified . Talk to people to make sure you're doing them correctly and safely . And the goal isn't just to prevent bone loss here . Right , it's to build stronger , more resilient bones that support the active , vibrant lifestyle that you want later into your later years . And that means you have to challenge them . You have to do weight-bearing exercises , you have to progress . So , ladies , please don't shy away from loading your spine . I want you to embrace these powerful compound movements as a vital part of your training routine , and your bones will thank you for it .

Philip Pape 4:21

If you enjoyed this episode , please give it a follow , please share it with someone else you know who could benefit from the information and , of course , reach out to me on Instagram at Wits and Weights if you have questions about how to get started lifting weights . I will set you in the right direction , I promise you . So reach out to me at Wits and Weights . Thank you for tuning in . Go out there and lift some heavy things Again . Your skeleton will love you for it and I'll talk to you next time . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .