Osteoporosis: How Lifting Weights Matters For Your Bones

As women get older, particularly after menopause, protecting our bone health becomes increasingly important. Osteoporosis causes bones to become weaker and more likely to break. The good news is that strength training can help maintain and improve bone strength.

So, how does it work, and what do you actually need to do?

How does lifting weights make your bones stronger?

Your bones are living tissue, constantly breaking down old bone and replacing it with new bone. This process is called bone remodelling.

When you lift weights, your muscles contract and pull on the bones they're attached to through tendons. At the same time, gravity and the weight you're lifting create additional forces through your skeleton. These forces cause your bones to bend very slightly, creating tiny amounts of strain within the bone tissue.

Your bones have specialised cells called osteocytes that detect this strain and signal bone-building cells, called osteoblasts, to lay down new bone tissue. Over time, this process can help your bones become stronger and denser.

For example, when you do a squat, your thigh and hip muscles contract to move your body and the weight. This creates forces through your hips, pelvis and leg bones, giving them a stimulus to adapt and strengthen.

Essentially, when you challenge your bones through strength training, you give your body a reason to reinforce them.

This is why progressively increasing the weight you lift is important. Your bones need to keep receiving a sufficient challenge to encourage adaptation. And remember, bone changes happen gradually, so consistency over months and years is what really matters.

What do you actually need to do?

You don't need to spend hours in the gym. The key is to train regularly and challenge your muscles.

Here's what to aim for:

• Strength training 2–3 times a week. Aim for 20–30 minutes per session, working your legs, arms, back and core.
• Choose exercises that challenge your muscles. Squats, lunges, step-ups, rows, presses and hip hinges are all useful options.
• Use a weight that challenges you. Aim for 8–12 repetitions, finishing each set feeling that you could only manage a 1-2 more with good technique.
• Gradually increase the challenge. As exercises become easier, increase the weight or repetitions. Your bones and muscles need a reason to adapt.
• Include weight-bearing activity. Walking, stair climbing and, if suitable, dancing or small jumps can provide additional benefits for your bones.

You don't have to do everything at once. Start with what you can manage and build up consistently.

Don't forget your nutrition

Exercise is only part of the picture. Your bones also need the right nutrients to stay healthy.

Calcium: Essential for building and maintaining bone. Include calcium-rich foods such as milk, yoghurt, cheese, calcium-fortified plant milks, tofu and leafy green vegetables.

Vitamin D: Helps your body absorb calcium. In the UK, adults should consider taking a daily 10 microgram vitamin D supplement, particularly during autumn and winter.

Protein: Important for maintaining muscle and supporting bone health. Include a source of protein with your meals, such as eggs, fish, meat, dairy, beans or lentils.

Eating enough overall is important too. Consistently under-eating can compromise bone health.

The most important thing is to start

You don't need to become a bodybuilder or spend every day in the gym to look after your bones. Regular strength training, weight-bearing activity and good nutrition can all make a difference.

If you have osteoporosis, particularly if you've had a spinal fracture or several broken bones, speak to your GP or physiotherapist about which exercises are suitable for you. Exercise is important, but it doesn't replace prescribed osteoporosis medication.

Your bones are worth investing in. Start lifting, keep progressing and give them a reason to stay strong x