Strength Training: Your Bones Will Thank You

Oestrogen helps maintain bone density. As it declines, women can lose up to 20% of their bone density in the five to seven years after menopause — which is why strength training stops being optional and becomes essential.

Why resistance works

Bones respond to load. When muscles pull against bone during resistance exercise, bone-building cells get the signal to reinforce. Walking is wonderful, but it isn't enough load for your spine, hips, and wrists — the three places osteoporosis does the most damage.

Where to start

• Twice a week is enough. Two 30-minute sessions hit the major muscle groups and let you recover between.
• Start with your own body. Squats to a chair, wall push-ups, and step-ups are real strength training.
• Add weight slowly. When 12 repetitions feel easy, it's time for a heavier dumbbell — progress is the point.
• Protect your back. Learn the hip hinge before deadlifting anything. Form first, always.

The bonus effects

Muscle tissue burns more energy at rest, supports your joints, improves balance (fewer falls, fewer fractures), and reliably lifts mood. Many women report strength training feels like reclaiming their body during a time when it keeps changing the rules.

When to check in with a professional

If you have diagnosed osteoporosis, a history of fractures, or joint replacements, a physiotherapist can tailor the load safely. Otherwise: start small, stay consistent, and expect to feel different in six weeks.