Can Unsupervised Exercise Strengthen Your Bones?

If you're wondering whether or not exercising on your own can help you build bone mineral density, then read this systematic review and meta-analysis for your answer. Spoiler alert: it can!

After analyzing 10 studies with a total of 668 subjects between the ages of 38 and 77 (both pre- and post-menopausal), this review concluded that non-supervised exercise interventions improved bone mineral density in the hip and spine for women with osteopenia and osteoporosis. In fact, the lower your baseline bone mineral density, the more improvement was seen. But keep in mind that the type of exercise you do matters, as does frequency. This review only included studies with intervention frequencies ranging from 3 to 21 workouts per week over the course of 6 to 24 months, so you've got to stick with a routine to see these types of results.

Moral of the story? Wellen's science-backed exercise programs are designed specifically to give you the exercises you need to build bone, and we're here to help you stick to a routine. This research study confirmed that, if you are diligent with your exercises over time and perform the types of exercises that are proven to be effective at building bone, you can absolutely improve your bone mineral density... even if nobody is watching.