Women are at increased risk for osteopenia and osteoporosis, conditions linked to low bone mineral density (BMD), particularly during perimenopause and menopause when estrogen levels decline. That’s why it’s crucial to focus on building strength and improving BMD well before these changes occur.
Why Start Early?
The bone remodeling cycle takes about four months, and it can take about six months to see measurable changes in BMD on a DXA scan (a specialized imaging test for bone density). Consistent and progressive strength training is key to making meaningful improvements.
Research by Watson et al. (2018) highlights the benefits of strength training for postmenopausal women with low bone mass. Participants in a supervised high-intensity resistance and impact training (HiRIT) program showed significant improvements in lumbar spine and femoral neck BMD as well as functional performance compared to those doing low-intensity home exercises. Although falls weren’t directly measured, these women likely reduced their fall risk due to their strength gains and better functional performance.
The Power of Strength Training
Beyond increasing bone density, the HiRIT program improves height, countering the slouched posture and height loss often seen with aging. This can reduce the risk of spinal compression fractures, a common concern in older adults.
Why Supervision Matters
The main takeaway from the study is that technique and proper form are critical. These exercises need to be supervised by physical therapists who are movement experts to ensure safety and effectiveness. Additionally, starting a proper strength training program in your 30s or 40s provides a smoother progression, giving your body time to adapt and build strength.
How to Get Started
At Pelvic Path, we offer strength training tailored to women’s needs, incorporating research-backed exercises like deadlifts, overhead presses, back squats, chin-ups, and drop landings or plyometric movements. Here’s what you can expect:
- First Month: Focus on proper form with bodyweight or light loads (around 70% of your one-rep max).
- Ongoing Training: Increase intensity to more than 85% of your one-rep max for strength. Plyometrics like sprints or high-intensity interval training (HIIT) will gradually progress to maximal effort.
- Frequency: Train twice weekly for maintenance or 3–4 times weekly for strength gains, customized to your goals.
Take Action Today
Strength training in your 30s and 40s lays the foundation for stronger bones and a healthier future. Ready to be proactive? Book a discovery call with us and start building strength and resilience today!
Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284
