Does strength training make your bones stronger after the menopause?
Strength training likely makes bones stronger after the menopause, but the effect on bone density is limited in size and the quality of the evidence is low to moderate. Training three times a week with sufficient load, preferably sustained for at least a year, offers the best chance of measurable bone gains.
Strength training improves bone density at the lumbar spine, hip, and the narrow part of the thigh bone at the hip (the femoral neck) in postmenopausal women. The gains are small to moderate: roughly 0.01 to 0.02 grams per cm² per measurement site. That may sound little, but it represents preservation and slight improvement at a time when bones would normally lose density more rapidly.
Training with heavier loads works better than training with light loads for the hip and femoral neck: working with a weight of at least 70% of your personal maximum produces greater bone gains than lighter exercise. Duration also matters: training for less than a year shows less clear bone gains at the hip. Three sessions per week proved effective for multiple bone sites simultaneously in several analyses, although studies are still partly contradictory on this point.
The LIFTMOR trial is one of the stronger individual studies: women who already had reduced bone density (osteopenia or osteoporosis) trained intensively twice a week for eight months using heavy free weights and jumping exercises. Lumbar spine bone density rose by nearly 3% (compared with a decline of 1.2% in the control group), and physical functioning also improved substantially. There was only one minor adverse event: a brief muscle cramp in the back. That said, the participants were otherwise healthy and were closely supervised. If you have osteoporosis and wish to train intensively, discuss this with your doctor or physiotherapist first.
Whether or not you already have bone loss makes little difference to the relative training effect. Strength training therefore appears worthwhile even when the bones are already affected, not only as prevention.
The strongest effect of strength training after the menopause applies not to the bones but to the muscles: arm and leg strength increase substantially, and fitness also improves. This has great practical value for fall prevention and independence in later life. Based on the available studies, a combination of strength and endurance training appears to be the most beneficial approach for both bones and overall fitness.
This answer is based on several large review studies and one randomised trial (LIFTMOR). The researchers of one broad systematic review rated the certainty of the evidence on bone density as very low to low using the GRADE method, meaning that the direction of the effect appears positive but the precise magnitude remains uncertain and future studies may revise the conclusions. The findings on muscle strength are more consistent and rest on stronger evidence.
Stronger bones and strength training: does it help?
Strength training measurably improves bone density, although the effect remains modest. For the strongest results, high-intensity training under supervision is recommended, even if you already have low bone mass.
How do I keep my bones strong after menopause?
You can protect your bones well after menopause with lifestyle measures and, depending on your risk, with medication. If you have risk factors, get a bone density scan done and discuss the options with your doctor.
Why do bones become more brittle after menopause, and what can help?
Bone loss after menopause is well understood and partly preventable: oestrogen deficiency is at the core, but good nutrition, exercise, hormone therapy and, where necessary, bone medication offer proven protection. Which approach suits you best is something to discuss with your doctor.
Do you really need calcium supplements for strong bones?
Whether you need calcium supplements depends strongly on your age and situation: for healthy women before the menopause there is no evidence of benefit, while women over 50 may benefit from calcium plus vitamin D, provided you weigh the increased risk of kidney stones and the uncertain cardiac risk with your doctor.
Is it better to take a cold bath before or after strength training?
Avoid taking a cold bath immediately AFTER strength training if muscle growth is your goal: it measurably inhibits muscle fibre hypertrophy. Schedule it before your training session, or use it on recovery days after endurance training.
Does strength training help with healthy ageing?
Strength training is one of the best-supported interventions for healthy ageing: training two to three times per week with progressive resistance demonstrably improves muscle strength, mobility and independence, even at an advanced age.