Stronger Bones, Stronger You: How Resistance Training Improves Bone Density

If you are a woman reading this, you will have read/heard often to exercise for weight management, heart health, or mental wellbeing. But one crucial benefit that doesn’t get enough attention, especially as we age is how resistance training strengthens our bones.

Lifting weights does far more than build muscle, it actively helps protect your bones from weakening as you age.

Why Bone Density Matters

Our bones aren’t static, they’re living tissue. Up until around age 30, we’re naturally building bone faster than we lose it. But after that, especially during and after menopause, bone breakdown can outpace bone building, leading to osteopenia or osteoporosis, conditions that make bones fragile and more likely to break.

For women, the risk is even higher due to hormonal shifts, particularly the drop in estrogen after menopause, which accelerates bone loss.

That’s where resistance training comes in.

How Resistance Training Improves Bone Density

Bones Respond To Load. Your bones adapt to the stress placed on them. When you lift weights or work against resistance, you're creating a small amount of controlled stress on your bones. This signals your body to reinforce and strengthen them, just like muscles do. Think of it as sending a message to your body: “Hey, we need these bones to be stronger!”

Bone Remodelling. The stress applied to the bones as described above is a key factor in stimulating bone growth. When bones experience this stress, specialist cells called osteoblasts are activated. These cells are responsible for building new bone tissue, a process called bone remodelling.

By increasing the production of new bone tissue, resistance training leads to an increase in bone density, making your bones stronger and less prone to fractures.

What Kind Of Resistance Works?

The key is to Progressively Overload so that you gradually increase the challenge to your muscles and bones.

Bodyweight: A great place to start if you have never done resistance training before. Think squats, lunges, press ups, step ups.

When this becomes easy, it's time to progressively overload and add in an external form of resistance.

Resistance Bands. Great for at home/travel workouts. They can feel awkward to use but just take the time to learn to feel your muscles working and your bones will be getting stronger as a result.

Free Weights. Think Dumbbells, Kettlebells, Barbells.

For those who want to go to a gym, you can add in:

Machines. Give you the ability to really test your physical limits and maximise your potential to continue to build new bone, as well as have the most variety in your workouts.

As little as 1-2 full body workouts per week is enough to at least mitigate age related bone loss.

Final Thoughts

Lifting weights is about more than aesthetics - it's about aging powerfully!

All of my 80+ clients are a fall risk. Their lack of muscle and lower bone density means that a fall can be life changing or god forbid fatal not to mention they have been unable to get themselves off the floor easily.

If you want to remain active, independent and injury free as you move through your 40s, 50s, 60s and beyond, resistance training is one of the best tools you can have.

Strong Bones provide a strong future and as I say to my 80+ year old clients, it's never too late to start!!!

Ready to give it a go but not sure where to start?

Start small, get guidance if you need it (lifting is a skill that once developed will stay with you forever), stay consistent and your bones will thank you x