You probably remember the first time your doctor brought up a new concern related to aging: bone health. “As we age, our muscles and our bones lose mass,” says Andrew Schaeffer, a founder of Flyspace Strength and Conditioning in New York City, who specializes in working with people over 50. “Bone loss is called osteopenia, which can lead to osteoporosis, and muscle loss is called sarcopenia. Muscle and bone loss can both lead to frailty.” But there’s good news: “Weight training slows, and may even reverse, these processes,” he says. Even better news? This kind of training can be fun and empowering, too. 

To achieve these bone-boosting benefits, you need to use reasonably heavy weights. For most people, that means working out at a local gym, since there are a range of weights on offer along with fitness equipment like resistance bands. For an at-home workout, you can pick up a pair of dumbbells at a sporting goods or department store for $50 or less; a pack of resistance bands will set you back around $15. One rule of thumb when you’re buying dumbbells: if the choice is between going lighter or heavier, start small. It’s much safer to do more reps at a lighter weight than struggling with something that’s too much to handle.

If you’re new to weight training, safety is a top priority, which is why a gym is often the best option. Not only will there be experienced people on hand to help out, but you’ll likely encounter a community of adults at your level who motivate one another. 

“The best way to begin weight training is to get coaching,” Schaeffer advises. “Think of it like any new hobby you might pick up—a musical instrument, a sport, painting. It often makes sense to get some lessons if you want to do it well and get the most out of it.” And like a new hobby, strength training gets easier with time. That’s when you know you’re gaining strength and may be ready to increase the resistance.

Schaeffer usually starts out new clients with the following beginner moves, which you can easily do at home with a set of dumbbells and a band. Begin by using weights that feel easy to lift, until you’re comfortable with the movement patterns—then go up in weight. Do the following circuit of three exercises once or twice a week, performing each move six to ten times, and doing two to four rounds of all three exercises, resting as needed. Weight training is often most effective when it’s done slowly! 

To increase your bone-health activities, recent research reveals that weight-bearing impact exercises (hopping, jumping) can help your skeleton, too. On rest days, add in activities like tennis, basketball, pickleball, dance class, jogging, or running. Your bones will thank you.

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