Can adults still build bone mass, or only maintain it?
As an adult you can still build bone mass, although the gains are more modest than in earlier life. Strength training, at least three times per week at high intensity, has the best evidence base for this.
Adults can indeed still build bone mass, but the possibilities are more limited than during childhood. Peak bone mass is reached somewhere in your twenties; after that, lifestyle largely determines how much you retain or can regain. The foundation is laid early in life: physical activity and adequate calcium during childhood and puberty account for 20 to 40 percent of your maximum bone mass, and that is the reserve you draw on for the rest of your life.
Exercise has a measurable effect in adults as well. Strength training is the most powerful tool: in postmenopausal women, strength training significantly improved bone density in the lower back, the femoral neck, and the total hip. The best results are seen at high intensity, at least three times per week, for a minimum of one year. In people aged 65 and over, bone density in the hip and femur increased by an average of nearly three percent. The lower back responded less well: there the effect has not been statistically demonstrated.
If you want to maximise bone building, a combination of jumping exercises and weightlifting (load-bearing movement plus muscular strength) is the most promising approach. Walking or running also helps a little, but is considerably less effective. Swimming, in which body weight is not supported, has no measurable effect on bone mass.
One caveat applies specifically to women after menopause: exercise slows the bone loss caused by hormonal changes, but does not compensate for it fully. Anyone with serious bone loss would do well to discuss this with a doctor, because exercise alone is not sufficient in that case. Initial findings from one smaller study in women with osteoporosis suggest that intensive interval training combined with vitamin D can enhance the effect, but it is too early to offer that as a firm recommendation.
This answer is based on multiple review studies and two large summaries of randomised studies (in postmenopausal women and in people aged 65 and over). The evidence for strength training in these groups is reasonably solid, but outcomes vary between studies: the variation across research is large, which means the average effect does not apply equally to everyone. The combination of interval training and vitamin D for osteoporosis is supported by only one study. The researchers themselves point to high variation between studies as the main limitation of the available evidence.
Can you still build bone mass in your fifties?
After fifty, genuine bone building is probably no longer achievable, but you can substantially limit the loss. Combining strength training with weight-bearing exercise is the best approach currently available for doing so.
How do you prevent bone loss when losing weight at an older age?
Strength training while losing weight is the best protection against bone loss, but cannot prevent it entirely. Combine it with adequate protein intake and discuss it with your doctor if you are losing weight quickly or in large amounts.
Which type of training has the best-proven track record against bone loss in later life?
High-intensity resistance training (at least 70-85% of maximum load, two to three times per week, for at least eight to twelve months) works best for bone preservation. If you also want to address your fall risk and muscle strength, a combined programme of strength, balance and fitness is the smartest choice.
How do I keep my bones strong after the menopause?
After the menopause, bone strength can be well maintained with the right exercise and, if your bone density has already fallen considerably, with medicines that demonstrably offer fracture protection. Talk to your doctor about what suits you.
How quickly do you lose bone mass when you stop exercising?
Research shows that bone mass loss becomes measurable within a few months at weight-bearing sites such as the hip and spine once you stop exercising. People who stay active during quieter periods retain more bone mass.
How do I know whether my bones are strong enough (osteoporosis)?
With a bone density scan and, where appropriate, a fracture risk calculation, your GP can check whether your bones are strong enough, especially if you have risk factors or have previously broken a bone from a minor fall.