Menopause and perimenopause is a significant time in a woman’s life. This time brings with it a host of
changes, some empowering, others challenging. Among the most pressing health concerns during this phase is the loss of bone density, which can increase the risk of osteopenia, osteoporosis and fractures. Fortunately, there’s a powerful, science-backed way to combat this: Strength training.

The Bone-Health Challenge of Perimenopause

As estrogen levels decline during perimenopause and menopause, bone resorption (breakdown) begins to outpace bone formation. This imbalance can lead to a decrease in bone mass and density. In fact, women can lose up to 20% of their bone density in the first 5-7 years after menopause. Therefore, this makes this period a critical time to focus on bone health.

Why Strength Training?

Strength training, also known as resistance training or weight training, isn’t just for bodybuilders or athletes. In fact, it’s one of the most effective strategies to maintain and even improve bone density.

Here’s how it works:

Bone-loading activities stimulate growth: When muscles contract against resistance—whether it’s from weights, resistance bands, springs or body weight—they tug on bones. This stress encourages bones to grow stronger in response, much like how muscles grow with training.

Improves balance and coordination: Strength training enhances muscle strength, joint stability, and neuromuscular control, all of which reduce the risk of falls—a major concern for women with low bone density.

Boosts metabolism and supports weight management: Muscle mass naturally declines with age, which can slow metabolism. Strength training helps preserve and build lean mass, supporting a healthy weight and reducing pressure on joints and bones.

What Kind of Strength Training Works Best?

The good news is, you don’t need to lift heavy dumbbells to benefit (unless you want to!). Here are a few effective options:

● Bodyweight exercises: Exercises such as squats, lunges, push-ups, and planks are excellent ways to build strength without equipment.

● Free weights and machines: Dumbbells, kettlebells, Pilates reformer and gym machines provide scalable resistance as you progress.

● Resistance bands: These portable tools are joint-friendly and great for home exercise or working out while travelling.

● Functional movements: Activities like stair climbing, hiking or carrying groceries help build real-world strength.

Getting Started Safely

If you’re new to strength training or have concerns about bone density, start slow. It’s always a good idea to consult your Physiotherapist who can assess your current strength and fitness and build a program that will not only help improve your strength but take any injuries into account.

A well-rounded program should include:
● 2-3 strength training sessions per week
● Not exacerbate pain or injuries
● Focus on all major muscle groups
● Proper form and gradual progression
● Adequate recovery time between sessions

More than just bones

Beyond bone health, strength training during menopause supports mood, sleep, cardiovascular health, and confidence. It’s not just about preventing decline, but rather about empowering women to thrive through and beyond menopause.

Strength training is one of the most powerful tools we have to protect bones during and after
perimenopause and menopause. Therefore, if done properly it is safe, effective, and accessible. So, no matter your age or fitness level, by incorporating resistance exercises into your routine, you’re not just building muscle; you’re laying the foundation for a healthier, more resilient future.

Let’s get strong and stay strong!

Sarah

References

Xiaoya, L., Junpeng, Z., Li, X. et al. Effect of different types of exercise on bone mineral density
in postmenopausal women: a systematic review and network meta-analysis. Sci Rep 15, 11740
(2025). https://doi.org/10.1038/s41598-025-94510-3

Mohebbi R, Shojaa M, Kohl M, von Stengel S, Jakob F, Kerschan-Schindl K, Lange U, Peters S,
Thomasius F, Uder M, Kemmler W. Exercise training and bone mineral density in
postmenopausal women: an updated systematic review and meta-analysis of intervention
studies with emphasis on potential moderators. Osteoporos Int. 2023 Jul;34(7):1145-1178. doi:
10.1007/s00198-023-06682-1. Epub 2023 Feb 7. PMID: 36749350; PMCID: PMC10282053.