A randomized trial found a single high-intensity interval training session increased a marker of new bone formation and that regular HIIT over 16 weeks helped preserve tibial bone density compared with a control group.
A single 40-minute HIIT workout increased P1NP, a blood marker indicating new bone formation.
Muscle-released IL-6 is a probable signal linking high-intensity exercise to bone-building activity.
After 16 weeks of consistent HIIT, participants maintained bone mineral density while controls lost tibial density.
She lives in Newport Beach, California, and enjoys connecting people to the food they eat and how it influences health and wellbeing. Image by Marc Bordons / Stocksy September 28, 2026 We often think of bone health or bone health concerns as this far away issue. Bone is constantly changing, and the foundation for long-term strength is being shaped much earlier than most people realize.
For women, timing matters because bone density typically peaks in early adulthood and begins to gradually decline with age. This Diet Pattern Is Linked To Weaker Bones, Based On 12 Years Of Data 16 weeks of HIIT helped maintain bone density The longer-term data told a similar story. This suggests that consistent high-intensity exercise may help preserve bone strength during a window when many women don't realize they're at risk for loss.
This study took a different approach and investigated whether exercise could support bone formation before that critical window closes. To test this, they conducted a randomized trial in premenopausal women. They also tracked outcomes over 16 weeks of consistent training.
And benefits build the more you do it.
Exercise is one of the best tools we have for staying healthy as we age. But which workouts actually help keep bones strong? A new review of more than 100 clinical trials found that brisk walking and jogging were among the exercise approaches with the most favorable effects on bone density in adults over 40. Published
This strength-building workout is designed to improve functional movement, build lean muscle and increase overall strength using 7 compound exercises. It’s ideal for anyone looking to move better, feel stronger and support long-term fitness. Targeting major muscle groups, it helps with everyday performance, injury prev
Nearly one in five women over 50 has osteoporosis, and the habits that prevent it can start decades earlier. Bone health isn’t usually top of mind until there’s a scare, like a sprain that takes too long to heal or a doctor mentioning low bone density during a checkup. For women, this matters even more because estrogen
Putting a quick HIIT session and a long run head to head.
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