Building Bone Strength in Menopause - how much resistance is enough?

So for sometime now, about 10 years or so, it's been thought that the best exercise for building bone mineral density was heavy lifting and impact training.

A study in 2017, called the LIFTMOR study, showed that not only was heavy lifting and impact good for bone building in post-menopausal women it was also very safe. This study took a group of post-menopausal women, some with osteoporosis or osteopenia, and had them preform heavy intensity resistance training exercises and impact exercises. The results, after 8 months, showed a significant increases in bone density with little or no risk of injury. This study was a game changer, not only did it show the benefits of heavy resistance training, it also showed that, despite what we've been told for years, heavy resistance training is not dangerous for women and it is very effective at more than just building muscle, it helps to build bone mineral density too.

But wait...

before, you go off to find some super heavy weights

Let's dive a little deeper into the LIFTMOR study. This study looked at heavy resistance training versus no training. but it didn't look at heavy resistance training versus, moderate resistance training or heavy resistance training versus low resistance training.

So is it heavy resistance or go home?

Thankfully not. A more recent review of studies, in April 2025, looked at a larger span of activities, including walking, bodyweight exercises, Pilates Mat and Pilates Reformer/aka Pilates with Resistance (think of our resistance tools - resistance bands, weights and gliders), and categorised them into low, medium and high intensity. They then looked at the impact of the different types of training on bone mineral density. And the results were a little surprising!

Now before I go any further, I want to acknowledge that this study was nuanced and there are some caveats, and all the researchers agree on one thing - more studies are needed. But for now, the results give us some really great news.

It's great news!

It doesn't have to be heavy!

Yes! that's right, it doesn't have to be heavy resistance to make improvements to bone mineral density,

The studies showed that moderate resistance training can be very effective for building bone mineral density.

In fact, moderate intensity resistance training showed better results than heavy resistance in all areas of the body that were tested - namely the lumbar spine (lower back) the hip (general hip area) and femoral neck (the part of the thigh bone that sits into the hip socket - the bit that often breaks during falls).

This is truly great news, because for some time it was a bit of an all or nothing works belief.

And let's be honest, heavy lifting and training close to failure may not have been everyone's idea of fun!

Although, I wouldn't knock it, heavy lifting can feel amazing and if strength is your goal, the research still recommends heavy resistance training as the best option. But for so many women, the heavy or nothing belief was a barrier - maybe because they were dealing with injuries or aches or maybe it just didn't feel good. So knowing that it's not the only way to build bone is empowering and it gives us so many more options - and if you know me, you'll know I love options.

Now there is one other thing from this study that I want to highlight, something that we have know for a long time, and that is...

ANY EXERCISE IS BETTER THAT NO EXERCISE,

So please don't put away your walking shoes thinking that your daily walk isn't doing you any good, it is!

And that brings me to the weekly recommendations for activity for adults from the World Health Organisation, and many organisations agree on this one.

The weekly activity recommendations for adults is

150 - 300 minutes of moderate activity per week or 75 - 150 minutes of vigorous activity per week.

Moderate = activity where you are able to continue the activity and talk, but you wouldn't be able to sing.

Vigorous = in order to continue the activity you could not talk or sing.

Plus 2 resistance training sessions per week - working all major muscle groups.

Resistance training = now we know that a moderate intensity of resistance training, working at 65 - 100% of effort is best for bones

And finally I want to leave you with this advice from Stuart Philips, Professor in the Department of Kinesiology, McMasters University, Canada,. Professor Phillips has been instrumental in sharing the message that it doesn't have to be heavy, here's what he says:

“You don’t have to lift “heavy shit” to build muscle and stay strong, any challenging resistance counts! Whether it’s medium weights, bands, or bodyweight moves, consistency is what truly matters.” - @mackinprof

⬆️All of my favourite tools with so many health benefits.

Hope to see you at class soon.

Best wishes Patricia