How do bones react to progressive resistance training ?

How do bones react to progressive resistance training ?
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How many times do you hear people say you shouldn’t train with weights because you might hurt yourself ?⁣⁣
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Well, in reality, resistance training is probably the best thing we can do.. not only for our muscles, tendons and ligaments but also for our bones! ⁣⁣
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Our bone structure is sound and strong and, according to research, it adapts to the stimuli we provide it with by remodeling itself over time and getting stronger. ⁣
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Just like muscles, our bones sense the mechanical stimuli via a mechanism known as “mechanotransduction”, through the Osteocytes (which are believed to be the critical mechanical sensor cells)[1,2], which sense the mechanical signal and convert it into a biochemical one. ⁣
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Their stimulation cannot be derived directly from matrix deformation, as the required magnitude of strains is so high that it would cause bone fracture. [3,4]⁣⁣
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Therefore, it appears that mechanical loading induces the dynamic flow of the pericellular interstitial fluid in the lacunar-canalicular system, which seems to contribute significantly to osteocyte mechano-transduction and bone remodelling process. [5]⁣⁣
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Improved bone tissue mass provides higher structural strength and better protection against fractures as well [6], hence, failure to maintain a positive bone adaptation needed to withstand daily loading might even be used to define osteoporosis. [1]⁣⁣
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Heavy resistance training (but also Light load training with BFR) seem to have very positive outcomes in BMD (Bone mass density), after 4-6, but even more benefits when continuing training for more than 1 year. [7,8,9,10]⁣⁣
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Bottom line: go do yourself a favor and go lift some heavy ass weights.