How to Build Bone Density with Resistance Bands

How to Build Bone Density with Resistance Bands - Fitness Health

Resistance bands have been gaining a lot of interest. This is true for people who wish to lose weight and tone their physique. But are resistance bands the go-to solution for all fitness enthusiasts? Can resistance bands help build bone density?

Let’s find out.

Building Bone Density

To see whether or not you can build bone density with resistance bands, you need to understand what’s meant by increasing the density of bones in the world of fitness.

Bone density is also known as ‘Bone Mineral Density’ or BMD for short. BMD helps to detect osteoporosis risk in humans. It also aids health professionals when it comes to recommending if a person (children, adults, and the elderly) can improve their wellbeing through strategies that strengthen their bones.

According to medical research, once a person is 30 years old, bone loss increases. That's why it's essential to maintain a healthy workout schedule as you grow older. Furthermore, due to estrogen levels dropping in biological females (as they near menopause), bone density loss becomes more severe.

So, again, it's important to add resistance band training to your lifestyle, even if it's only for two days a week.  

Do Resistance Bands Help Build Bone Density?

Yes. Research has shown that a person can increase the density of their bones by using resistance bands. When you undergo resistance band training, your muscles work harder (against the resistance offered by said bands), and such a process leads to the tendons pulling on the bones. Depending on the person's age and the type of workout, this kind of stimulation results in increasing or maintaining BMD.

How to Build Bone Density with Resistance Bands?

There are many ways you can increase the density of bones and improve the strength of your skeletal structure. Take note; stronger bones can help ward off osteoporosis. Older adults can also opt for resistance band training to lessen the symptoms of osteoporosis.

Weight-bearing exercises have been shown to produce positive results. Adding resistance bands to such workouts makes said results even better. Resistance bands also help improve balance and overall coordination.

For those wondering, weight-bearing exercises are those in which a person uses their body weight.

Below are a handful of exercises you should look into to help improve BMD with resistance bands. These exercises are safe for people with osteoporosis, chronic pain, other joint issues, and more. Of course, it's always recommended you talk to your health care provider before making any drastic changes to your lifestyle and workout routine.

resistance band squat

  1. Front Squats

These are similar to your standard squats, but this time, with resistance bands.

  • Plant your feet on the band. Make sure you're standing at least shoulder-width apart.
  • Hold the handles by using an overhand grip and have them at shoulder height.
  • Now squat. Go down as comfortable for you. Don’t let your knees go over the front of the toes.
  • Using your glutes, come back up to a standing position.

This helps your hip extensors, as well as yoverhead press resistance bandour arms.


  1. Overhead Press

Follow this!

  • Placing your left foot on the resistance band, carefully step the right foot in front (around 12 inches).
  • Slowly raise both arms to reach full extension. Your hands should be above your head. Your palms should be up.
  • Slowly return arms to starting position. Your elbows should be at shoulder level and bent.
  • Do a few reps and then switch legs.

This will help strengthen your shoulders, arms, glutes, and lower back.

  1. The Pushup

For such a pushup, go ahead and:

  • Have the band across the upper back. Have the loops through your thumbs.
  • Go into the plank position and slowly lower your body to touch your chest to the ground.
  • Then push right back up until arms reach full extension.

Pushups are great for targeting the entire body.


There you have it!

Knowing how to exercise correctly, you can build bone density with resistance bands.

Get the ebook here for resistance band training 




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