Photo Credit Jupiterimages/Comstock/Getty Images Tendons and ligaments are connective tissues -- strong, flexible, fibrous tissues that get their strength from a protein called collagen. Bones get their strength from a combination of collagen and minerals. Bones and connective tissues are your body's structural supports, which are necessary for posture and mobility, so it is important to keep them strong. Tendons connect bone to muscle, while ligaments attach bone to bone. Weight training causes the collagen fibers in all three structures to remodel.
Protein collagen works closely with bone-mineral density to make bones strong. To boost collagen and mineral content, you must increase the amount of force on your bones and shorten the time it takes to reach peak force. Weightlifting works because when your muscles contract, they pull on the tendons, which tug on the bones in short, powerful bursts, followed by a period of rest. Both the lifting and lowering phases of weight training create force on bones, but the powerful initiation of tugging during the lifting -- or concentric -- phase is more effective for building bone strength. Impact also initiates bone remodeling. Upon landing, the force on the bone increases, stimulating receptor cells to release bone-growth factors. The type of impact is important -- repetitive exercises with the same load and speed can cause mechanical fatigue and bone breakdown, while a short jump-stop action signals the bone to strengthen. To avoid injury, land on the ball of your foot and roll down through your heel, bending the ankle, knee and hip.
These types of connective tissue respond better to the lowering -- or eccentric -- phase of weightlifting. When you focus on the elongation of the muscle, more collagen is produced in the tendons and ligaments and collagen alignment improve. The more elastic the connective tissue, the stronger it will be. To develop this elasticity, train the tissue correctly. Smooth, cyclical motions and preparatory counter movement -- where you prepare for a movement by first moving slightly in the opposite direction -- will develop elasticity in ligaments and tendons. Bouncing is another effective way to improve this tissue's elasticity. For best results, the bounce should be as soft and silent as possible. Bounce on the ball of your foot and roll down through your heel before springing back up. Try not to make any sound upon landing.
Functional strength training that challenges balance and uses multiple joints is more effective at strengthening bone and connective tissue than single-track exercise machines. Incorporate compound exercises such as lunges, squats and rowing to work multiple bones, tendons and ligaments. Keep your workouts fresh and spontaneous with cross-training and a variety of weight-training exercises, including free weights, resistance bands and your own body weight. Always focus on good form and smooth, fluid movements.
It is more beneficial to do a few repetitions correctly, lifting the appropriate amount of weight with good alignment than it is to lift too much weight or do many repetitions with poor form. When you first start doing compound exercises, use your own body weight. Focus on developing correct form. Once you can easily complete three sets of 15 to 20 repetitions with good form, add weight in 5- to 10-pound increments. Avoid jerky motions and repetitive movements that maintain the same speed and direction. Instead, vary your movements and follow the increased loading with a period of rest. For each exercise, perform three sets of 15 to 20 repetitions with two- to three-minute rest intervals between each set and a day of rest between strength-training workouts.
Article reviewed by Leon Teeboom Last updated on: Sep 16, 2012
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