Weight-training is a great way to increase bone health throughout the skeleton. It is an inherently weight-bearing activity that builds bones and muscular strength. For ultimate bone building, it is better to do fewer repetitions with a heavier weight, than many repetitions with lighter weights. Pick a weight that will fatigue the muscle in 10–12 repetitions.
Equipment that is used in weight-training includes free-weights (dumbbells), resistance bands, medicine balls, barbells, kettlebells, or gym machines. There are limitless amounts of exercises that can be done with this equipment, but they must be done with proper body mechanics. Avoid doing exercises with a rounded back — like crunches — or those that require twisting the spine.
Find an informed trainer or therapist that can help you with safe and effective weight-training exercises.