How to Keep Your Bones Strong for Life
- Jaime Heer, FNTP
- Aug 7
- 5 min read
If you want to stay active, confident, and independent as you age, think of your bones like the foundation of a house — the stronger the foundation, the longer everything else holds up. Resistance training is one of the most powerful, research-backed tools we have to keep that foundation solid. Below I’ll explain why resistance training helps bones, who should pay special attention (looking at women and menopause), and how to train for better bone density — with practical exercises that we incorporate into our personal & small group trainings as well as you can do at home.
Why resistance training helps bones:
Bone is living tissue that adapts to the loads you place on it. When muscles pull on bone during resistance exercises, they stimulate bone-forming cells and encourage increases in bone mineral density (BMD). Progressive, regular loading — especially through resistance (strength) training and weight-bearing impact — slows bone loss and can increase BMD in older adults. Multiple systematic reviews and meta-analyses show that resistance training programs produce meaningful improvements in BMD when carried out consistently.
Why this is especially important for women:
Estrogen plays a major role in maintaining bone remodeling balance. Throughout perimenopause and beyond estrogen levels fall drastically, which accelerates bone resorption (breakdown) and often leads to rapid bone loss — in some women this can lead to a measurable percentage in the first few years after menopause. That makes the midlife and postmenopausal years a critical window to prioritize bone-building exercise. Strength training after 35 and after menopause helps counteract this decline, improving muscle strength, reducing fall risk, and supporting bone density for years to come.
What the experts recommend:
International and professional guidelines consistently recommend a combination of:
Progressive resistance (strength) training — exercises that load the major muscle groups at moderate-to-high intensity with progressive overload.
Weight-bearing and impact activities — walking, stair-climbing, hopping/jumping (when safe) to load bones in different directions.
Balance and mobility work — to reduce fall risk and protect bones from fracture.
Applied together, these approaches build stronger bones and stronger movement patterns.
How to train for bone health:
Frequency: Aim for resistance training 2–4 times per week, focusing on major lifts and progressive overload. Many studies show benefit when RT is performed at least twice weekly.
Intensity: Moderate-to-high intensity (for many people that’s ~60–80% of 1RM, working in the 6–15 rep range) is commonly effective for improving BMD. Progressive increases in load or volume over months matter more than a single session.
Type of load: Multi-joint, functional movements that load the spine and hips (sites vulnerable to osteoporotic fractures) are especially important. Combining resistance work with some safe impact (jumps or hops) can add additional stimulus — but impact should be prescribed individually (avoid if you have recent fractures or advanced osteoporosis unless cleared).
Duration: Bone adaptation is slow — expect to see measurable changes over 6–12 months when programs are consistent. Short-term strength gains happen faster, but meaningful BMD improvements require months.
Exercises that promote bone health:
Below are just a few of the exercises we utilize often at Evolution Fitness. They load the major muscle groups, challenge balance, and apply the kind of stress that signals bone to strengthen.
Compound resistance moves (do 2–4 sets of 6–12 reps, or as coached):
Back squat (barbell or goblet): loads hips, femur, and spine.
Deadlift / Romanian deadlift: great for the posterior chain and spinal loading.
Standing lunges / reverse lunges / step-ups: unilateral loading improves balance and targets hips.
Overhead press: loads the spine and upper body; useful for shoulder function and posture.
Bent-over rows / single-arm dumbbell row: pull pattern that strengthens the upper back and helps posture.
Functional, bone-friendly helpers:
Farmer carries / suitcase carries: loaded carries increase axial and peripheral bone stress and build core stability.
Kettlebell swings: powerful hip hinge movement with dynamic loading (work with coach for form).
Weighted calf raises & heel drops: help bone health at the ankle/heel and strengthen the lower leg.
Safe impact and weight-bearing additions (if appropriate):
Box step-ups with drive or controlled jump squats (for those cleared and with good technique) — these add impact/strain variability which benefits bone.
Stair climbing, brisk walking, dance or tennis — regular weight-bearing cardio helps the lower extremity bones.
Balance and fall-prevention:
Single-leg stands, tandem walking, or heel-toe walks — do daily or as part of warm-ups/cool-downs to reduce fall risk.
Reactive balance drills — practiced with a coach, these improve reflexive stabilization.
A simple, beginner friendly routine:
2× per week full-body strength + 1× weight-bearing activity
Day A (Strength):
Goblet squats 3×8
Push-ups or incline press 3×8–10
Single-arm row 3×8
Farmer carry 3×30–45s
Glute bridges 3×10.
Day B (Strength):
Deadlift or Romanian dead 3×6–8
Split lunges 3×8 each
Overhead press 3×8
Plank variations 3×30–60s
Calf raises 3×12–15.
Cardio/weight-bearing:
30–45 minutes brisk walk, stair climb, or dance session; include short bursts of stepping up or light hops if safe.
Progress loads gradually: add weight, add a set, or add reps every 1–3 weeks depending on recovery and form. If you’re new, start with one-on-one coaching to learn proper technique.
Safety first:
If you have osteoporosis, previous low-trauma fractures, or other medical concerns, talk with your doctor and work with an experienced trainer or physiotherapist. Some high-impact moves are contraindicated for people with certain spinal fractures. Our trainers at Evolution Fitness can modify exercises safely while still delivering bone-friendly loading.
Nutrition & lifestyle:
Resistance training is a foundation, but bones also need the right building blocks: adequate protein, calcium, and vitamin D, plus avoiding smoking and limiting excessive alcohol — all of which support bone remodeling.
Bottom line:
Resistance training is one of the best non-pharmacologic ways to protect and improve bone density.
For women, especially during and after menopause, strength training is essential because estrogen loss accelerates bone loss.
A consistent program of progressive resistance training (2–4×/week), weight-bearing exercise, and balance work — combined with good nutrition and medical oversight when needed — is the practical path to stronger bones and a stronger life.
Ready to build bone-strength the smart way? Join Evolution Fitness for safe & progressive strength building plans that are tailored to your history, goals, and bone-health needs.
Strong bones = more life. Let’s train for both.
Click below to learn more about our services:
References & resources:
Meta-analysis on resistance training and BMD in older adults. PubMed
International Osteoporosis Foundation — Exercise brochure & guidance. osteoporosis.foundation+1
Position statement / exercise guidelines for osteoporosis. PMC
Reviews on estrogen’s role in bone health and postmenopausal bone loss. PMC+1
Comments