Strength Training: A Powerful Ally Against Bone Loss in Perimenopause and Menopause

Dec 24, 20243 min read

Updated: Feb 2

As women transition through perimenopause and menopause, hormonal changes bring a host of physical shifts. Among these, one of the most concerning is the impact on bone health. Declining estrogen levels—a hallmark of menopause—can lead to a reduction in bone density, increasing the risk of osteoporosis and fractures. But there is hope: strength training can be a game-changer in preserving and even improving bone health during this critical life stage.

Fact: Women lose up to 20% of bone density in the first 5 years of menopause. — **Fact**: Women lose up to 20% of bone density in the first 5 years of menopause.

The Link Between Hormonal Changes and Bone Density

Estrogen plays a vital role in maintaining bone density by supporting the bone remodeling process. This process ensures that old, worn-out bone is replaced by new, healthy bone. When estrogen levels drop during perimenopause and menopause, the balance shifts, and bone breakdown outpaces bone formation. Over time, this imbalance can result in osteoporosis, a condition characterized by fragile bones that are more prone to fractures and breaks.

For women, this means that everyday activities or minor falls can lead to serious injuries, affecting quality of life and independence. While calcium and vitamin D intake are essential for bone health, they alone are not enough to counteract the rapid bone loss that can occur during this stage of life.

How Strength Training Supports Bone Health

Strength training, also known as resistance training, involves exercises designed to build and maintain muscle strength by working against resistance, such as weights, resistance bands, or body weight. This type of exercise is particularly effective for improving bone health because it:

Stimulates Bone Growth: When muscles pull on bones during resistance exercises, it creates stress on the bone, signaling the body to produce more bone tissue. This process strengthens bones and helps maintain their density.
Improves Muscle Mass and Balance: Increased muscle strength supports better balance and coordination, reducing the risk of falls that could lead to fractures.
Targets Key Areas at Risk: Strength training can be tailored to target areas most vulnerable to fractures, such as the hips, spine, and wrists.

Practical Steps to Get Started

If you’re new to strength training, it’s important to start slowly and focus on proper form to prevent injury. Here’s how to begin:

Consult a Professional: Work with a fitness expert or physical therapist who understands your specific needs, especially if you have existing health conditions or risk factors.
Incorporate Variety: Include a mix of weightlifting, resistance band exercises, and bodyweight movements like squats and push-ups to engage different muscle groups.
Build Gradually: Start with lighter weights or resistance and gradually increase as your strength improves.
Stay Consistent: Aim for at least two strength training sessions per week, allowing for rest and recovery between sessions.
Combine with Other Exercises: Complement strength training with weight-bearing activities like walking or jogging, which also support bone health.

Get started with:

Squats Push-ups Resistance band exercises

Beyond Bone Health: Additional Benefits

Strength training offers a host of benefits beyond preserving bone density. It boosts metabolism, improves posture, enhances joint health, and contributes to overall physical and mental well-being. It’s an empowering way for women to take control of their health during perimenopause and menopause, building resilience against the natural aging process.

Final Thoughts

Perimenopause and menopause are natural phases of life, but their impact on bone health doesn’t have to define your future. By incorporating strength training into your routine, you can take proactive steps to reduce bone loss, maintain strong bones, and protect yourself against fractures. It’s never too late to start—and your bones will thank you for it!

If you’re ready to take the first step toward better bone health, consider joining our Goddess 12-Week Strategic System wellness program designed to help women navigate peri/menopause with strength and confidence. Together, we’ll create a personalized plan to support your goals and empower you to thrive in every stage of life.