Let’s Talk About Bone Density
How Strength Training Can Be Your Super Power
Most people think of bones as solid, unchanging structures—but the truth is, they’re living tissue that constantly remodels itself. And just like your muscles, your bones respond to the stress you put on them. No stress = weaker bones. Smart stress (aka strength training) = stronger, denser bones.
Why Bone Density Declines
Estrogen plays a huge role in keeping bones strong. It slows bone loss and boosts the cells that build bone. That’s why, during menopause when estrogen drops, the risk of osteoporosis rises sharply. But don’t worry—this is exactly where strength training comes to the rescue.
How to Keep Your Bones Strong
Of course, nutrition matters: calcium, magnesium, vitamin D, and vitamin K all support bone health. But the #1 way to prevent bone loss is to load your bones. When your skeleton feels that challenge, it signals your body to pump out more osteoblasts—the builders of new bone.
So how do we load our bones? ➡️ Strength training at high intensity (think 70–90% of your 1 rep max) with functional movements like squats, hinges, pushes, and pulls. ➡️ Consistency: aim for 3 sessions per week, especially important for postmenopausal women and anyone at risk of osteopenia or osteoporosis. ➡️ Impact activities sprinkled in: skipping, box jumps, hopping, running, even landing from pull-ups all count as mini “wake-up calls” for your bones.
What We Do at Sweatworking
The way we program in the gym is perfectly aligned with bone health:
✅ We train functional, everyday movements.
✅ We progress you toward safe, high-intensity loads.
✅ We make strength training enjoyable (because if you love it, you’ll stick with it).
✅ We add in balance work, coordination drills, and mobility—because staying independent and confident on your feet is just as important as having strong bones.
A Lifelong Investment in Your Health
Bone density isn’t a “quick fix” project. Six months won’t undo decades of change—but consistent strength training will keep you strong, capable, and independent for years to come.
Think of it as investing in your “future you”—the one who wants to keep hiking, dancing, traveling, lifting grandkids, or just living life on your terms.
No matter your age, strength training can be added to your weekly routine, and benefits from consistency and adequate loading will be seen and felt quickly.
At Sweatworking we work with people ages 13 all the way to 98, so stop waiting for tomorrow and start strength training today.
👉 Bottom line: Exercise is medicine, and strength training is one of the best prescriptions you can give yourself. Your bones (and future self) will thank you.
Estrogen plays a vital role in maintaining bone health by regulating bone remodeling, slowing bone loss, and promoting bone formation. In men and women, estrogen is essential for bone growth and maturation.
It works by inhibiting the cells that break down bone (osteoclasts) and promoting cells that build bone (osteoblasts).
A decline in estrogen levels, such as during menopause in women, significantly increases the risk of bone loss and osteoporosis.
There are ways you can support bone health such as consuming foods rich in calcium, magnesium, vitamin D and vitamin K.
The NUMBER 1 WAY to support your bone density is by loading your bones.
If your bones are consistently reminded they need to be working, they will continue to pump out osteoblasts.
So how do we load our bones you ask?
Well we can do this several ways - the primary way is through high intensity strength training.
Prescription: working towards 85% of 1RM in functional movements (movements which mimic everyday actions such as squatting, hinging, pulling and pushing), working between 70%-90% is optimal.
3 days per week of this high intensity loading is best for postmenopausal women, for people with osteoporosis and osteopenia.
Activities you can include to tell your bones to keep working are:
Skipping (50 skips/ground contacts per session)
Dropping onto your feet after pull-ups or hanging exercises
Box Jumps
Hopping
Running
Walking
What can you do to prevent or slow the degradation of your bones?
Connect with your GP and discuss the following
Check your calcium levels
Get a bone mineral scan
Supplement with vitamin D and K2. For people who live north of the 37th paralel, are typically deficient in vitamin D, due to our longer winters. Therefore supplementation is recommened. Of course, before adding any new supplements into your routine, defintely have a conversation with a dietician or your GP.
Strength train 3 times per week
Perform balance training 1-3 times per week doing activities such as dance, yoga, tai chi, or gymnastics.
I would love to say that you can do this for 6-months and your bones will be right as rain, however this is a lifestyle and should continue with you for your whole life.
Exercise is medicine my friends, and it is improtant to find methods of strength training you enjoy AND that challenge you effectively to ensure you are doing whatever you can to make your life post-menopause your golden years.
The goal is to stay as healthy and independent as possible for as long as you can, and strength training can help you get there.
To learn more about exercise prescription for improving bone density, read this article.
