Are you following a vegan diet and wondering if your bones are staying strong—especially as you get older?
You’re not alone. Many people believe vegans are more likely to have weak bones or higher risk of fractures. But a new study shows something surprising… and empowering.
👉 Vegans who lift weights have just as strong bones as people who eat meat.
Yes, really.
Let’s break this down in simple words and help you understand exactly what this means—and what you can do to keep your bones strong and healthy for years to come.
🧪 What Did the Study Say?
A group of researchers followed 88 healthy adults—some were vegans, and some were meat-eaters—for 5 years.
They found that:
- Vegans who didn’t do strength training had lower bone density (weaker bones).
- But vegans who lifted weights or did strength training had the same strong bones as meat-eaters who also trained.
đź’Ą Translation? A plant-based diet + strength training = strong, healthy bones.
đź’Ş Why Is This So Important for Vegans?
As we age, our bones naturally lose strength. That’s just part of getting older.
But if you’re vegan and not doing weight-bearing exercises, the risk of weak bones can be higher. The good news? Strength training fixes that.
You don’t need to be a bodybuilder. Simple, consistent strength workouts are enough.
🏋️‍♀️ Best Exercises for Bone Strength
Here are exercises that help build and protect your bones—especially your spine, hips, and legs, where most bone problems start:
1. Bent-Over Rows
Works: Upper back (where fractures often happen first)
âś… Use dumbbells or resistance bands
âś… Do 3 sets of 10 reps
2. Squats or Chair Squats
Works: Legs and hips
âś… Start with just body weight
âś… 3 sets of 12 reps
3. Walking
Simple but powerful
✅ Aim for 20–30 minutes a day
4. Yoga
Improves balance, flexibility, and bone strength
✅ Try a beginner flow 2–3 times per week
Tip: Avoid high-impact jumping if your bones are already fragile.
🥬 What Nutrients Do You Need for Strong Bones?
Even if you’re lifting, your bones still need fuel! These are key nutrients every vegan should watch:
🧬 Protein
Helps your body build and repair bone
➡️ Get from lentils, tofu, tempeh, chickpeas
âś… Aim for 0.8–1 gram per pound of body weight if you’re working out
🥦 Calcium
Main mineral in bones
➡️ Get from leafy greens, fortified plant milk, tofu
✅ Need: 1,000–1,200 mg/day (especially after 50)
🌞 Vitamin D
Helps your body absorb calcium
➡️ Get from sun (15–30 mins/day) or vegan D3 supplements
âś… Take extra in winter months
🥬 Vitamin K
Supports bone-building proteins
➡️ Found in kale, spinach, broccoli
âś… Need: 120 mcg/day
đź’Š Should You Take Supplements?
If you’re eating a balanced vegan diet and doing strength training, you may not need supplements. But if:
- You stay indoors a lot
- Don’t eat fortified foods
- Or are over 50
…then a vegan-friendly supplement with Vitamin D3, Calcium, and Vitamin K2 could help.
❤️ Final Thoughts: Lifting = Long-Term Health
This study is proof:
👉 You don’t need animal products to have strong bones.
👉 You just need to train smart and eat well.
It’s not about perfection. It’s about small, strong habits. Walk more. Do some squats. Eat your greens. Strength train twice a week. That’s it.
So don’t worry about being too old, too weak, or too late.
Start today. Your bones will thank you later.
đź“© Want simple vegan fitness tips like this every week?
Join the PlantPoweredLifters community and get our best workouts, recipes, and expert tips straight to your inbox.
👉 Subscribe now and become the strongest version of YOU.
