Strength Training for Bone Health: A focus for Pre/Post-menopausal Women

As women approach perimenopause—the transitional phase before menopause—hormonal shifts begin to affect many aspects of health, including bone density. Estrogen plays a key role in maintaining bone strength, and as levels decline, the risk of osteoporosis and fractures increases. However, strength training can be key in preserving and even improving bone health during this stage of life.

Why Strength Training Matters for Bone Health

Bone is a living tissue that responds to stress by becoming more dense and stronger. Bone is made up of lattice like matrix of a calcium phosphate framework. Strength training, also known as resistance training, stimulates this calcium framework to increase bone formation and helps slow the rate of bone loss. Here’s why it’s particularly beneficial for perimenopausal women:

·       Increases Bone Density: Weight-bearing exercises encourage bone remodeling, reducing the risk of osteoporosis. Women who have gone through peri and menopause are at a higher risk for osteoporosis due to the significant drop in estrogen. Estrogen helps stimulate osteoblast activity (the building of bone) to replenish the loss from osteoclast (breakdown of bone) activity. Strength training can also stimulate osteoblast activity and help maintain bone strength. Therefore, it is even more important to strength train and build our bone density through menopause and our hormonal changes.

·       Enhances Muscle Mass and Strength: Strong muscles support our skeletal system. Strong muscles promote better movement and decreased risk of falls.

·       Boosts Metabolism: Muscle mass naturally declines with age, a condition called sarcopenia. However, strength training helps slow initiation and progression of sarcopenia. This enhances and maintains lean muscle tissue, keeping metabolism active.

·       Improves Joint Stability and Mobility: Supporting structures around bones become more resilient, decreasing the likelihood of fractures and injuries.

Strength Training Tips for Perimenopausal Women

1.      Start Light & Progress Gradually: Begin with bodyweight exercises or light resistance, then slowly increase weight as strength improves. Slow and steady wins this race!

2.      Prioritize Proper Form: Correct technique is essential to prevent injury and ensure effectiveness.  If unsure about doing an exercise correctly, ask one of the chiropractors or a PT.  We are here to help J

3.      Incorporate Weight-Bearing Cardio: Activities like walking, jogging, or dancing complement strength training for overall bone health.  It encourages the bone remodeling phase by applying pressure to bone

4.      Stay Consistent: Aim for at least 2-3 strength training sessions per week.  You don’t need to be a gym rat to see the benefits that come from incorporating a strength routine into your daily life. These guidelines come directly from the World Health Organisation.

5.      Pair with a Nutrient-Rich Diet: Ensure adequate calcium, vitamin D, and protein intake to support bone and muscle recovery.

6.      Listen to Your Body: If you experience pain or discomfort, modify movements or seek guidance from one of the chiropractors at Momentum Health & Chiro.

What should the program consider?

Finding a balance of muscle strength, bone strength, and balance exercises is key to developing an all-encompassing program.

·       Muscle Strength Exercises:  Resistance training with weights will highlight activating and engaging the muscles. 

·       Bone Strength Exercises: High impact loading, such as walking, jogging, running, or cycling are great because the load the bones and joints.

·       Balance Exercises:  Adding in balancing and proprioception training is beneficial for trip and fall reductions.

The important thing to remember is to start before it’s too late. It is a lot harder to recover bone density and joint tissue (at times even impossible) than it is to prevent degenerative processes.

Women, we know menopause is inevitable and it sucks (a lot) but there is a lot we can do before it even begins to help smooth the transition and help protect our bodies in the best way possible.