No one feels their bones getting weaker. That’s the problem.
Osteoporosis is often called the silent disease because bone loss occurs gradually, with zero symptoms, until a fracture or a bad fall sets it off. And ladies, it starts earlier than you think: bone density usually starts to decline in our 30s, and women can lose up to 20% of their bone density in the five to seven years around menopause as estrogen drops.
I just released a brand new Bone Building Strength workout on Get Healthy U TVand our members love it. So today I want to give you the why behind it: what actually builds bone, the two types of exercise that do it best, and a free workout to get you started this week.
As a coach in my 60s who is 10 years post-menopausal, this is not a theoretical issue for me. This is my skeleton we’re talking about too.
Your bones are alive (and they hear)
We treat our skeleton like scaffolding: it only pops up when something breaks. But your skeleton is not a stable frame. It’s a living tissue that breaks down and rebuilds itself all day, a cycle of turnover that scientists call remodeling.
And here’s the part I love: like muscles, bones adapt to the stress you put on them. Strength is the language your bones understand. Give them regular, challenging stress and they respond by growing thicker and stronger. Give them nothing and they quietly lose density year after year.
Read this twice: your bones need stress to stay strong. Comfort is not their friend.
This is the same reason that building muscle after menopause is so important. Muscles and bones are a team and they get stronger together.
The 2 best ways to build bone mass
There is a lot of noise out there, so let me simplify it. Two types of exercise build bone better than anything else:
- Lifting weights, paying attention to the eccentric (lowering) phase
- Jumping
Here’s the list, and here’s why each one works.
1. Lifting weights (heavier than you think)
When you strength train, your muscles pull on your bones through their attachments, and this tension under load is a direct message to your body: build more bone here. The research is clear that the load itself is what counts most, so compound movements like squats, deadlifts and overhead presses with progressively heavier weight are the gold standard for your frame.
The eccentric part of each repetition (the lowering phase) is a large part of this signal. Think of the path down into a squat or lowering a dumbbell behind a bicep curl. Your muscle lengthens while it’s still under tension, which allows you to handle serious force with control, and controlled force is exactly what tells your bone cells to get to work.
So use it in real life: don’t put it down, do it. Do 3 controlled countdowns in your squat, then push yourself up. Lower the overall pressure as you mean it. Your muscles will feel it (hello sore glutes), and so will your frame.
If you’re new to lifting or getting back into it, start with these strength exercises to prevent muscle loss during menopause. Start where you are. Your bones don’t need you to be advanced, they need you to be consistent.
2. Jumping (Yes, allowed)
Your muscles get stronger when you load them. Your bones get stronger when you land. Jumping, jumping, and plyometric movements send controlled force through your frame, and that impact activates your body’s natural bone-building response (your hips respond especially well to this).
I know what some of you are thinking: “Chris, I’m 55, I don’t jump anymore.” I will lovingly push back on it. Unless you have a medical reason (more on that below), middle age is exactly the time to keep jumping, because it’s a skill and a stimulus you lose if you stop using it.
No need to jump on a box. Little hops in place, a few jump squats, and even a quick stair climb all count as impact your bones can use. Warm up first (these warm-up moves for middle-aged women are perfect), land softly with bent knees and build up.
The Combo Is Where the Magic Happens
You don’t have to choose between lifting and jumping, and you shouldn’t, because studies in postmenopausal women show that the combination beats either one alone.
That’s exactly how I made my new one #1 Bone Building Powerhouse workout on Get Healthy U TV: strength training with jumps in between. You lift with a slow, controlled eccentric lowering, then add short bursts of impact between power moves. Your bones get both signals (intensity AND impact) in an effective workout, and honestly, it’s incredible. Our members are already telling me they feel stronger and stronger.
Want to try it for free? Unlock your free bone building workout here and do it with me this week!
A quick word about safety
Most women benefit from bone-strengthening exercise, but if you’ve been diagnosed with low bone density or osteoporosis, had a recent fracture, or struggle with balance, talk to your health care provider before adding impact work. A physical therapist can help you find safe, modified osteoporosis exercises.
And if you don’t know where to start, ask your doctor about a DEXA scan. It’s the standard bone density test, it’s quick and painless, and it’s usually recommended at age 65 (earlier if you have risk factors such as family history, smoking, low body weight, or long-term steroid use). You can’t manage what you haven’t measured.
Feed your bones too
Exercise sends the build signal, but diet supplies the raw materials. Women over 50 need about 1,200mg of calcium a day, plus vitamin D to really absorb it: dairy, leafy greens, fatty fish like salmon, eggs, nuts and beans pull their weight. Magnesium and vitamin K also support the crew.
And don’t sleep on protein. It builds bone as well as muscle, so don’t skimp on it. Not sure how much you need?
Use my free protein calculator to get your daily goal.
One more thing, because I’ll always say it out loud: estrogen plays a big role in bone density, which is why bone loss accelerates after menopause. It’s another reason why Dr. Mary Claire Haver’s The New Menopause it’s on the required reading list. HRT is not right for everyone, so talk to your doctor if it makes sense for you.
How long does this take?
Building bones is a long game. With consistent strength training, impact and good nutrition, changes usually take a year or more to show up on a scan, which is why doctors usually recheck bone density every one to two years. That might sound slow, but remember: you’re pushing back on a process that took years, and every workout is a deposit into the account.
Aim for strength training at least 2 to 3 times per week, sprinkle in impact work, maintain your daily weight-bearing movement like walking, and build in recovery days (your bones remodel while you rest, too!).
The sooner you start, the better, and it’s never too late to start. I’ve watched women in their 60s and 70s get measurably stronger. Your bones listen at any age. Pay attention to these six early warning signs of osteoporosis to stay alert.
The moral of the story? Lift heavy, lower slowly, jump a little, eat your protein and repeat for the rest of your long, strong life. Your skeleton quietly does its best work behind the scenes, so give it something to work on.
Ready to get started? Grab my free Bone Building Strength Workout and let’s build some bones together.
PS Cardiovascular exercise is living longer, strength training is living stronger, and mobility training is living pain-free. Building bones is why “stronger” makes the list.
Frequently asked questions about bone mineral density
Osteopenia means your bone density is lower than normal, an early stage of bone loss that can progress if left untreated. Osteoporosis is the stage of the disease: bones become brittle and prone to fractures, most often in the hips, spine and wrists. Osteopenia is the warning light. osteoporosis is the breakdown.
As early as your 30s, with bone loss accelerating after menopause due to declining estrogen. Because there are usually no symptoms, starting preventive strength and impact training is important.
Plan for a year or more of consistent training before changes show up on a bone mineral density scan (doctors usually retest every one to two years). Age, diet, hormones and exercise intensity affect the timing.
Anyone with diagnosed low bone density, severe osteoporosis, a recent fracture, balance problems, or a medical condition that increases the risk of injury should first contact a health care provider. A physical therapist can prescribe safe exercises for osteoporosis.
Foods rich in calcium, vitamin D, protein, magnesium and vitamin K: dairy products, leafy vegetables, fatty fish, eggs, nuts, beans and fortified foods such as milk and orange juice.
At least 2 to 3 times a week, with built-in recovery days. Consistency over months is what moves the needle, not any heroic workout.
