By Kassia Garfield, Ed.D, PT, DPT, ATC, COMT, OCS, Cert. DN
Bones are not static structures—they are dynamic, living tissue that is constantly being broken down and rebuilt. This ongoing process makes bones highly metabolic, responding to the stresses placed on them. Throughout childhood and adolescence, bones grow in size and strength, and people typically reach their peak bone mass in their late teens to early 20s. The more active and physically engaged a person is during these formative years—especially through weight-bearing activities—the stronger their bones will be later in life. This “bone bank” built during youth becomes a crucial reserve as we age. Once we hit our 30s, bone loss can begin to slowly outpace bone formation, and that pace accelerates significantly in women around menopause.
One major factor influencing bone health is estrogen, a hormone that plays a critical role in regulating bone turnover. Estrogen helps slow the breakdown of bone, preserving bone density. As women approach menopause, their estrogen levels decline significantly. This hormonal change accelerates bone loss, which is why postmenopausal women are at a much higher risk of developing osteoporosis. In fact, women can lose up to 20% of their bone density in the five to seven years following menopause.
This is where strength training comes into play. Also known as resistance training, strength training involves exercises that make your muscles work against a force—such as weights, resistance bands or even your own body weight. While most people associate strength training with building muscle, it is equally important for building and maintaining strong bones. When you engage in resistance exercises, the mechanical load stimulates osteoblasts—cells responsible for forming new bone—leading to increased bone formation and improved bone density.
Studies have consistently shown that strength training can slow bone loss and may even help rebuild bone in people with osteoporosis or those at risk. Exercises like squats, lunges, and deadlifts apply targeted stress to key areas vulnerable to osteoporotic fractures, such as the hips, spine and wrists. Over time, this stress prompts bones to adapt by becoming stronger and denser.
In addition to improving bone health directly, strength training also enhances muscle mass, coordination and balance—factors that reduce the likelihood of falls and related fractures. For older adults, this benefit is crucial. A broken hip or vertebra can lead to long-term disability, reduced mobility or even increased mortality. Regular resistance training helps maintain independence and quality of life.
Starting a strength training routine doesn’t require a gym or heavy weights. Simple bodyweight exercises, resistance bands or light dumbbells performed two to three times per week can be effective. The key is consistency and progression—gradually increasing resistance over time as strength improves. An important thing to consider is impact. Walking is not enough. Including running or even just jumping rope for 10 minutes a few days a week can limit bone loss as we age. It is hard to increase bone density after a certain age. So, the key is just NOT TO LOSE it. This requires effort and specific stimulus to preserve the bone that was grown in the early 20s.
It’s important to note that those with osteoporosis or other health concerns should consult with a healthcare provider before beginning a new exercise regimen. A physical therapist or certified trainer with experience in osteoporosis can help design a safe, personalized program. If osteoporosis is showing in the spine, it is even more important to work with a professional to start. Bones do take longer to be stimulated compared to muscle, but studies have shown up to 12% changes in bone mass after nine months of resistance training. There is no drug that comes even close that level of change, plus there are so many benefits of being strong!
Remember, bones are metabolically active and respond well to mechanical stress. As estrogen levels fall, especially around menopause, the risk of bone loss increases significantly. Strength training is a powerful, science-backed way to combat osteoporosis by improving bone density, enhancing balance and reducing fall risk. For women approaching or beyond menopause, lifting weights isn’t just about fitness—it’s an essential step toward protecting long-term bone health. Waiting until there is already bone loss makes it harder to recover. So, starting impact and strength training in your 40s, especially for women, is one of the best things you can do for long-term health and aging independence.
At MaxStrength fitness, we provide a high resistance strength training program that is safe and effective in just 20 minutes, twice a week. Give us a call if you need help with your bone health! 850-373-4450
