Lower Body Resistance Training for Optimal Bone Health

Written By Bethany Brausen

The Big Picture

Running is an excellent form of cardiovascular exercise with several health benefits, but running alone provides sub-optimal stimulus for our bones. This is because each step we take is in the same plane of movement with the same magnitude and direction of load over and over. In fact, after about 60 steps, our bones are “bored” and no longer benefit from the stimulus of running.

Key Body Regions to Target

So how do runners build stronger bones? With proper fueling, bones build strength through heavy, low-repetition resistance training with enough recovery time between sets and repetitions (reps). Due to a muscle’s pull on bones, the stronger the muscles, the more resilient the bones. Key body regions to focus on for runners include: lower legs (feet/calves), thighs (quads and hamstrings), hips (hip flexors, adductors, and glutes), and low back.

Need to Know Strength Training Guidelines

What are the guidelines:

  • Heavy: think of this as either reps in reserve (the number of reps you have left in the tank before fatigue). You should have ~2-3 reps in reserve with each set. If you prefer a “rep max” approach, the weight should be 85-88% of 1 rep max.

  • Fast: Lower slowly into a movement and rise out of it quickly. For example: slowly lower into a squat and power up out of it (count to 3 sec on the way down, and 1 sec on the way up).

  • Adequate recovery: rest time between sets and reps should be 1:30-3:00 min

  • Frequency: 2-3 lower-body resistance training sessions per week. If this occurs on the same day you run, wait ~4 hours before you do your strength training.

Sample Resistance Training Program to Optimize Bone Health

  • Example program for an experienced individual with strength training:

    • 4 x 8 calf raises in a Smith machine (rising to toes in 1 sec, keeping heels in a line, lowering slowly to the count of 3), rest 2-3 min before next set.

    • 4 x 6-8 heavy back squats in a squat rack (lower into the squat slowly to the count of 3, rise quickly out of it in 1 sec), rest 2-3 min before next set

    • 4 x 6-8 standard deadlifts (lower into hip hinge to the count of 3, rise quickly out of the hinge in 1 sec), rest 2-3 min before next rep

    • 4 x 8 step-ups each side with dumbbells (step up quickly, lower slowly back to start position), rest 2-3 min before next rep

    • 4 x 10-12 side steps in squat position with medium resistance band at ankles, rest 2-3 min between reps

    • 3 x 1:00 min side planks and center planks with 1-3 min recovery between reps

  • Beginners to strength training will start with lighter weights and more reps in order to become familiar with form and load from a safety standpoint. More reps and time under tension will allow for the fatigue we are looking for, but with experience, adding load will be crucial for adequate bone stimulus.

Next Steps

Ready to reduce your risk of injury and improve your bone health with Tempo? Here are the best booking options:

  • Strength Training for Runners (Virtual or In-Person)

  • Run Coaching + Strength (Virtual)

Book Now

References

  1. Warden SJ, Edwards WB, Willy RW. Preventing Bone Stress Injuries in Runners with Optimal Workload. Curr Osteoporos Rep. 2021;19(3):298-307. doi:10.1007/s11914-021-00666-y

  2. Willy R. Strength Programming for Runners. lecture presented at: ACL Study Day; December 17, 2022.

  3. Lerebours C, Buenzli PR. Towards a cell-based mechanostat theory of bone: the need to account for osteocyte desensitisation and osteocyte replacement. J Biomech. 2016;49(13):2600-2606. doi:10.1016/j.jbiomech.2016.05.012

  4. Blagrove RC, Brown N, Howatson G, Hayes PR. Strength and Conditioning Habits of Competitive Distance Runners. J Strength Cond Res. 2020;34(5):1392-1399. doi:10.1519/JSC.0000000000002261

Bethany Brausen