Strength Training for Bone Health: A Focus for Pre- & Post-Menopausal Women
By Dr. Mo Mommersteeg, Chiropractor
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
As women transition through perimenopause and menopause, estrogen levels naturally decline. This hormonal change significantly impacts bone density, increasing the risk of osteoporosis and fractures.
Bone is a living tissue, constantly breaking down and rebuilding. Strength training (resistance training) applies stress to bones, stimulating the calcium-phosphate framework to become stronger and denser.
Here’s why strength training is especially important for women at this stage of life:
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Weight-bearing exercise encourages bone remodeling. With estrogen no longer supporting osteoblast activity (bone-building cells), resistance training helps maintain bone strength.
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Strong muscles protect bones, improve movement, and reduce fall risk.
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Prevents and slows sarcopenia (age-related muscle loss), keeping metabolism active.
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Reduces the likelihood of fractures and injuries.
Strength Training Tips for Perimenopausal & Post-Menopausal Women
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Begin with bodyweight or light weights, then increase resistance slowly. Consistency beats intensity at the start.
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Technique is key. If unsure, ask one of our chiropractors or a personal trainer—we’re here to help you train safely.
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Walking, jogging, dancing, or similar activities complement strength work by adding gentle loading to bones.
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Aim for 2–3 sessions per week, as recommended by the World Health Organisation (WHO). You don’t need to live in the gym to see results!
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Focus on calcium, vitamin D, and protein to support recovery, bone density, and lean muscle mass.
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Modify if you feel discomfort. Pain is not progress—ask our team for guidance.
What Should a Bone Health Program Include?
A well-rounded program for bone and joint health should combine:
Muscle Strength Exercises → Resistance training (weights, resistance bands, bodyweight).
Bone Strength Exercises → Impact loading activities (walking, running, cycling, plyometrics).
Balance & Stability Training → Proprioceptive drills to reduce falls and protect bone health.
Prevention is easier than repair. Once bone density is lost, recovery can be difficult or sometimes impossible. Starting early makes all the difference.
Supporting Women Through the Menopause Transition
We know menopause is inevitable (and not always fun), but with the right exercise strategy, you can:
Protect your bones
Maintain your independence
Improve strength and energy
Reduce the risk of osteoporosis and fractures
At Momentum Health & Chiro Townsville, we help women build strength, resilience, and confidence through all life stages. Our chiropractors can guide you with safe, effective, and personalised programs for bone and muscle health.
Final Thoughts
Strength training is one of the most powerful tools women have to support bone density, joint health, and overall wellbeing before, during, and after menopause. By starting now, you’ll not only protect your body but also stay stronger, healthier, and more active for years to come.
