According to local experts Marcy Hess, owner of Perfect 10 Strength Training, and Jay Weitzner, a certified medical exercise specialist and owner of Symmetry: No Fads All Fitness in Naples, although it’s best to engage in building bone strength through dynamic impact movement at a young age, it’s never too late for adults, even though the outcome may be a little less noticable.

Reversing Osteopenia

A decade ago, Hess was introduced to the scientifically proven concept of a once-a- week, 20-minute strength training program supervised by a certified personal trainer. The nutritionist and longtime health and fitness enthusiast immediately saw the potential. For the past six years in the studio that she co-operates with her husband, Bill, she sees how the program has made a difference in the lives of clients.

Hess has many stories about the results that Perfect 10 Strength Training clients achieve. “A 60-year-old woman had osteopenia, an early stage of bone loss, before osteoporosis. Her doctor gave her a six-month reprieve and told her that if she could change her bone density with our training that he would not put her on medication. Within six months, the osteopenia was completely reversed,” says Hess, who adds that the woman also noticed big changes afterward in her tennis and golf games. “I didn’t find that surprising, because I know that one of the outcomes of having stronger and denser bones is better balance, which both play a significant part in sports.”  

“Every client has an inspiring story. Nearly everyone who walks through out door says, ‘I saw your ad in Natural Awakenings and I wanted to come in, because I can’t believe that it actually works.’ But they do believe it when they feel and see the results,” enthuses Hess.

Weight Training and Wolff’s Law

According to Weitzner, who quotes statistics from the National Osteoporosis Foundation, “More than 50 percent of American woman and 20 percent of men over 50 years of age will suffer an osteoporotic fracture in their lives. Adults who fracture their bones are 50 to 100 percent more likely to fracture a bone in a different location.”

She says, “With such a high likelihood of experiencing a bone fracture, it just makes sense to do what you can to avoid it. While you can’t control your genetics, there are things you can control. Don’t smoke cigarettes and make sure to weight train.

“Weight training’s role in improving bone density is largely founded on what is known as Wolff’s Law. This basically states that bone placed under load will adapt to the loads by increasing both volume and density. In practical terms, this means the greater the loads, the greater the opportunity to improve bone health (density and volume). Running, jumping and weightlifting have greater forces, and therefor offer a greater opportunity to build bone than Pilates, yoga or tai chi,” explains Weitzner.

“Clearly, there are upper limits to how much force a bone can handle before it fractures. The efficiency and safety of improving bone health is in the individualized progressions—in other words, knowing where to begin and how quickly to progress.  You must make sure your body is capable of tolerating the forces you place on it.  The best way to do that is to keep your muscle system healthy. Your muscle system’s health is the gatekeeper to your bones’ health,” advises Weitzner.

Local Resources

Symmetry: No Fads All Fitness, 1750 J and C Blvd., Ste. 10, Naples. For more information, call 239-940-2121 or visit SymmetryPrecisionFitness.com.

Perfect 10 Strength Training, 501 Goodlette Rd. N., Ste. C 208, Naples. For more information, call 239-231-6028 or visit ThePefect10StrengthTraining.com.