The Role of Strength Training in Supporting Bone Health During Menopause

As women go through menopause, a drop in oestrogen affects more than just hot flashes - it can also weaken our bones. That’s where strength training comes in. It’s a powerful way to keep bones strong, healthy, and full of life.

Why Bones Need Stress

Bones are living tissue. When you do strength exercises like squats, lunges, or push-ups, you put gentle stress on your bones. This tells your body it needs to build more bone mass. Studies show that regular strength training helps slow bone loss in key areas like the spine and hips. It’s simple biology - bones grow stronger when they’re used.

What Kind of Exercise Works?

Good news: you don’t need heavy weights or gym machines. You can start with bodyweight moves like sit-to-stands or wall push-ups, or use resistance bands. Even low-load, high-rep exercises are helpful for people with lower fitness levels . As you get stronger, you can add light dumbbells or try weight-bearing moves, like step-ups or gentle lunges.

How Often and How Much?

Experts recommend strength training two to three times a week. That lets your muscles and bones rest and rebuild between sessions . Each session can be short. Workouts lasting 20 to 30 minutes are enough to get the benefit. Just be consistent and gradually work your way up in challenge.

Why Strength Training Helps Your Whole Body

Building muscle is about more than just bone health. Strong muscles support your joints, improve balance, and reduce the risk of falls - especially as we age. It can also help with posture, everyday movement, and overall wellbeing. And as an added bonus, strength training boosts mood, helps with sleep and builds confidence - without any focus on body size or weight.

Combining Strength with Other Supports

Strength training is most effective when combined with other healthy habits, such as adding more protein, calcium and vitamin D in your diet. Weight-bearing exercises like walking, stair climbing, or dancing add healthy stress to your bones too.

If you'd like to work on building strength this summer in a purposeful, safe, and body-positive way, feel free to check out my summer classes - I’d love to support you in your journey.