The Muscle-Bone Connection:

Why Building Muscle is Key to Stronger Bones

Summary:

If you’ve ever had a bone density scan, you probably thought, this is the best way to measure my bone strength. But what if I told you that your muscle mass is just as important—maybe even more so?

As we age, we naturally lose both muscle and bone mass—and that’s a big deal. Between the ages of 35 and 85, the average woman loses about 45% of her muscle and 45% of her bone. That’s nearly HALF of the very structure that keeps you strong, balanced, and independent!

The good news? You can do something about it.

The Hidden Link Between Muscle and Bone

Muscle and bone aren’t separate systems—they work together as one unit. When you move, lift, or even stand upright, your muscles tug on your bones, stimulating them to stay strong. But as muscle weakens, bone weakens too. That’s why losing muscle is a red flag for bone loss.

Recent research confirms that muscle strength predicts fracture risk in older adults. If your muscles are getting weaker, your risk of fractures is going up. That’s why we need to think beyond bone density tests.

Why Bone Density Tests Don’t Tell the Whole Story

Many women rely on DEXA scans to determine bone health, but did you know:

✅ 90% of bone density tests have errors
✅ 50% of them have significant inaccuracies

While these scans can be helpful, they don’t tell you how strong your bones really are—only how dense they are. That’s why I encourage women to pay attention to their muscle strength as a key marker of bone health.

How to Protect Your Muscle AND Bone Strength

It’s never too late to build muscle and strengthen your bones—but it does take the right approach. Here’s what I recommend:

1. Strength Training is a MUST 💪

- Weight-bearing and resistance exercises are the best way to build both muscle and bone.
- You don’t need to lift heavy weights—bodyweight exercises, resistance bands, and light weights work too!
- Start with simple strength-building exercises like squats, lunges, and push-ups (or modified versions).

Boost Your Strength Training with Weighted Vests and Belts

One of the easiest ways to naturally stimulate bone and muscle strength is by adding gentle resistance with weights. Our specially designed wearable weights are safe, comfortable, and proven to help improve bone density and balance:

✅ Weighted Vest for Women – Perfect for increasing resistance during walks and workouts, this vest adds weight evenly across your torso for safe, effective strength training.
✅ Weighted Exercise Belt – A versatile option that can be worn around the waist or converted into ankle or wrist weights for added resistance. Ideal for boosting leg and arm strength without straining joints.

2. Eat More Muscle-Building, Bone-Supporting Nutrients 🥦

Your muscles and bones need the right nutrients to stay strong. Unfortunately, many women don’t get enough of these key bone-building elements:

✅ Protein – Essential for muscle repair and bone-building. (Try adding an extra serving of protein to your meals!)
✅ Magnesium & Vitamin D – Support muscle function and calcium absorption. (Check out our Alkalizing Minerals and Vitamin D3!)
✅ Vitamin C – Help maintain bone and muscle integrity. (Try our best- selling Alkalini-C !)

3. Stay Active Every Day 🚶‍♀️

- Walking, yoga, and Tai Chi help with balance and mobility, reducing fall risk.

- Weighted vests and belts can safely strengthen both muscle and bone—even during daily activities like walking or housework!

- Even daily household activities like gardening and carrying groceries help keep your muscles engaged!

Bottom Line: If You Want Stronger Bones, Focus on Stronger Muscles

We’ve been told for years to focus on bone density, but the real key to staying fracture-free is building and maintaining muscle strength. If your muscles are getting weaker, it’s time to take action—because strong muscles mean strong bones!

🌟 Ready to take control of your bone health but don't know where to start? Send us a message! Our team would love to have a conversation with you on where to begin.

Featured

Products:

Alkalini-C Alkalizing Ascorbate Powder (Vitamin C)

Add To Cart

Our potent, best-selling, alkalizing Vitamin C

Learn more

Better Bones Weighted Exercise Equipment

Add To Cart

Weighted Vest or Iron Belt™

Learn more