Your legs are the heart of your daily life. They power you through morning walks, carry you up stairs, and help you lift everything from dumbbells to grocery bags. With the body’s largest muscles and bones, they burn energy, balance blood sugar, and keep you strong and independent. But they do more than just move you—they’re key to building and maintaining healthy bones, especially as you age. One fantastic way to stronger bones? Squats. Let’s explore why squats, along with smart exercise choices, can keep your bones and body thriving, backed by science.
Strong Bones for a Stronger You
Healthy bones are essential, especially for women, who face a higher risk of osteoporosis—a condition that weakens bones and increases fracture risk. The International Osteoporosis Foundation notes that 10% of women aged 60 have osteoporosis, rising to 20% by age 70 and two-thirds by age 90. One in six Caucasian women will face a hip fracture in their lifetime, and 30% of those with osteoporosis will experience a fracture due to low bone density. The earlier you start building bone strength, the better—your bones peak in density before age 30. But even later in life, exercises like squats can make a difference.
SQUATS: A Bone-Building Powerhouse
If you’re starting exercise later, squats can still strengthen your bones. A study in the Journal of Strength and Conditioning Research followed older women with osteoporosis or osteopenia (low bone density). For 12 weeks, they did heavy-resistance squats (fewer than five reps per set, at 80% of their one-rep max) three times a week. The results? They got stronger, their bone density improved, and markers of bone growth increased, unlike a non-exercising group. Heavy weights were key—light squats or bodyweight moves may not provide enough stimulus to build bone. Another study found that a 24-week resistance training program, including squats, boosted bone density in the spine and hips for both men and women.
Beyond Bones: Strength, Mobility, and Energy
Squats don’t just help your bones—they build muscle and keep you moving with ease. In a 20-week study, women aged 40–80 who did resistance training twice a week increased their squat strength and added lean muscle, countering age-related muscle loss. This made daily tasks, like standing from a chair, smoother and improved balance to prevent falls. Plus, squats give your metabolism a lift. Research shows resistance training enhances insulin sensitivity and body composition, helping you gain muscle, lose fat, and stay energized, even if you’re managing conditions like type 2 diabetes.
Building an Exercise Routine for Stronger Healthy Bones
To boost bone health, try high-impact exercises like running or plyometric jumps, which stress bones to spark growth—perfect if you’re new to them. Even lifelong runners need variety, as bones adapt to repetitive activities and may stop building without fresh challenges. Heavy resistance training, using at least 80% of your one-rep max, also activates bone-building cells; think compound moves like squats, deadlifts, lunges, and push-ups for maximum impact. Walking is a great start—postmenopausal women walking four hours a week had a 40% lower hip fracture risk, per the Nurses’ Health Study—especially brisk, uphill walks, which help maintain bones and improve balance. But walking alone won’t build new bone or preserve muscle, so pair it with strength training. If you have osteoporosis, check with your doctor before high-impact moves to stay safe.
Science Behind the Squat
Our tips are backed by research!
- The effect of resistance training programs on lean body mass in postmenopausal and elderly women
- Maximal Strength Training in Postmenopausal Women With Osteoporosis or Osteopenia
- Effects of Resistance Exercise Training on Body Composition, Bone Mineral Density, Functional Fitness and Isokinetic Muscle Strength in Older Women
Your Next Step
Squats are a simple, powerful way to strengthen your legs, boost bone density, and keep your body vibrant. Combine them with other compound exercises and, if possible, some high-impact activities for a well-rounded routine. Whether you’re just starting or building on years of movement, every squat is an investment in stronger bones and a healthier, more active life. So, grab those weights, find your groove, and let’s keep moving forward!
Housekeeping: Now Taking In-Person Personal Training Clients
I’m thrilled to offer in-person personal training at a fantastic Sugar Land gym, helping you crush your fitness goals with hands-on guidance! I can take on a limited number of clients, so if you’re ready to start or level up your training—whether it’s mastering squats or building a full routine—secure your preferred time slot HERE before they fill up. Let’s make those goals a reality!